Namaste.
Please get ready for yoga nidra.
Lie down on your back,
Body straight,
Head is aligned to spinal column,
Legs slightly apart,
Arms 6 inches away from the body,
Palms facing upwards.
Gently close your eyes and become aware of your body internally.
Body should be relaxed and stable.
Make sure your legs are relaxed.
Arms relaxed.
Trunk relaxed.
Head and neck relaxed.
If you need to make any adjustment to your position,
Please do so now.
Once the practice starts,
Body should be stable and relaxed.
Shift the awareness to the breath.
Slowly start regulating your breath.
Inhaling deeply,
Exhaling completely.
As you inhale,
Feel as if coolness and calmness entering into the body.
As you exhale,
Feel as if cares and worries going out.
Inhaling coolness and calmness,
Exhaling cares and worries.
Continue with deep breathing.
Let go of any control on the breath or the body.
Now bring about a feeling of inner relaxation in the whole body.
Observe your body and become aware of the importance of complete stillness.
Develop your awareness of the body from top of the head to the tips of the toes and mentally observe your whole body.
Complete stillness and complete awareness of the whole body.
Continue your awareness of the whole body.
Now gently shift your awareness of the whole body.
Now gently shift your awareness to all the different sounds present here.
Without getting stuck with any one particular sound,
Keep your awareness moving from sound to sound.
Observe one sound and then move to second sound.
Observe second and then move to third.
Like this keep your awareness moving from sound to sound.
Try to find the most distant sound,
The farthest sound which you can hear.
Let go of any control on the breath or the body.
Now slowly bring the awareness to the nearest sound.
That is sound of your breath.
Sound of beating of the heart.
Let go of any control on the breath or the body.
Repeat your resolve three times to yourself now.
Now we begin body scan.
I will name a body part,
Repeat it to yourself.
Become aware of that part of the body and then letting go of the body part move your awareness to the next.
Become aware of right hand.
Right hand thumb.
First finger of right hand.
Second finger.
Third.
Fourth.
Fingers and thumb.
Palm of the hand.
Back side of the right hand.
Wrist.
Lower part of the arm.
Elbow.
Upper part of the arm.
Right shoulder.
Right armpit.
Right side of the trunk.
Right side waist.
Right hip.
Right thigh.
Knee.
Calf.
Chin.
Ankle.
Heel.
Sole of the foot.
Big toe.
Second toe.
Third.
Fourth.
Fifth.
Whole right side.
From toes to the fingers,
Fingers to the toes.
Whole right side.
Now take your awareness to left hand thumb.
First finger.
Second.
Third.
Fourth.
Fingers and thumb.
Palm of the hand.
Back side of the hand.
Wrist.
Forearm.
Elbow.
Upper part of the arm.
Left shoulder.
Left armpit.
Left side of the trunk.
Left waist.
Left hip.
Left thigh.
Knee.
Calf.
Chin bone.
Ankle.
Heel.
Sole of the left foot.
Upper part of the left foot.
Big toe.
Second toe.
Third.
Fourth.
Fifth.
Whole left side.
Whole left side.
Lower back.
Right hip.
Left hip.
Middle back.
Right shoulder blade.
Left shoulder blade.
Back of the neck.
Back of the head.
Crown of the head.
Forehead.
Right eyebrow.
Left eyebrow.
Eyebrow center.
Right temple.
Left temple.
Right ear.
Left ear.
Right eye.
Left eye.
Bridge of the nose.
Right nostril.
Left nostril.
Right side cheek.
Left side cheek.
Upper lip.
Upper jaw.
Upper palate.
Tongue.
Lower jaw.
Lower palate.
Lower lip.
Chin.
Throat.
Right collar bone.
Left collar bone.
Right side chest.
Left side chest.
Middle part of the chest.
Sternum.
Upper abdomen.
Stomach area.
Middle abdomen.
Navel area.
Lower abdomen.
Whole right leg.
Whole left leg.
Both legs together.
Whole right arm.
Whole left arm.
Both arms together.
Whole back.
Buttocks.
Spine.
Shoulder blades.
Whole front.
Abdomen.
Chest.
Whole of the back and front together.
Whole head.
Whole body.
Whole body.
Whole body.
Do not sleep.
Do not sleep.
Be awake.
Become aware of your breath.
Feel the flow of your breath in and out your body.
Not controlling or regulating the breath.
Just observing natural breathing process.
There is no effort.
Maintain the awareness of your breath.
Now gently be aware of your abdomen and its movement along with your breath.
Be aware of the fact as the breath comes in,
Abdomen expands a little.
And as the breath goes out,
It contracts a little.
Continue to observe movement of your abdomen along with your breath.
Now,
Start counting down your breath from 27 mentally.
As the breath comes in,
27.
As the breath goes out,
27.
Inhaling 26.
Exhaling 26.
Like this,
Continue counting down.
If you made any mistake while counting down your breath,
Please start the countdown again from 27.
Thank you.
Thank you.
All awareness on the breath.
Counting along.
Do not sleep.
Be awake.
Be aware of your breath.
Be aware of your breath.
Be aware of your breath.
Slowly let go of the count.
Let go of your breath.
Now gently be aware of the area behind your closed eyes.
Keeping the awareness.
I will name certain objects,
Try to visualize them,
Try to create a mental image of each object.
Blue sky.
Blue sky.
Fast flowing river.
Tree in the jungle.
Tree in the jungle.
Snow clad mountain.
Snow clad mountain.
Vast desert.
Vast desert.
A small hut.
A small hut.
Vast ocean.
Abandoned beach.
Sunset on the beach.
Sunrise on the abandoned beach.
Maintain the awareness.
Now is the time to repeat your resolve.
Repeat the resolve three times now.
Slowly come back to your breath.
Come back to your body.
Now relax all efforts.
While keeping the eyes closed,
Become aware of your surroundings.
Your body is lying totally relaxed on the floor.
You are breathing quietly and slowly.
Become aware of the floor.
Become aware of your position on the floor.
Visualize the room around you.
Become aware of your surroundings.
Slowly become aware of your body internally and gently move your fingers,
Move your toes,
Feet side to side,
Head side to side.
Now without any hurry,
Bring your legs together.
Bring your hands together.
Interlock your fingers and raise your arms over your head.
Give your body a good stretch.
Feel your entire body.
When you feel ready,
Gently roll over to the right side and come into a comfortable sitting position.
Slowly open your eyes.
Namaste.
