Namaste please get ready for yoga nidra lie down on your back body straight head is aligned to the spinal column legs slightly apart arms a little away from the body palms facing up adjust your position so that you can practice yoga nidra without moving and with no physical discomfort gently close your eyes and keep them closed throughout the practice the practice of yoga nidra is the act of hearing and feeling these two are the most important factors for a better experience in yoga nidra you function on the level of awareness and the level of listening in dreams you have no control in yoga nidra you are the creator of the dream say to yourself mentally I will not sleep I shall only listen to the voice you repeat yourself I will not sleep become calm and steady take a deep breath and as you breathe in feel calmness spreading throughout the body and as you are breathing out say to yourself I am relaxed inhaling calmness spreading throughout the body exhaling I am relaxed continue with the deep breath you now shift your awareness to the outside environment become aware of all the different sounds present here without getting struck with any one particular sound keep your awareness moving from sound to sound observe one sound and then move to second sound observe second sound and then move to third like this keep your awareness moving from sound to sound you you you you you become aware of the most distant sound that you can hear searching for the most distant sounds and following them for a few seconds you gradually bring your attention to closer sounds to sounds outside this room you and then to sounds inside this room you you keep your awareness of this room without opening your eyes visualize the four walls the ceiling the floor your body lying on the floor see your body lying on the floor become aware of the existence of your physical body lying on the floor total awareness of your body lying in perfect stillness your body is lying on the floor develop your awareness of all the physical meeting points between your body and the floor now become aware of the natural breath become aware of the deep natural spontaneous breath do not concentrate for this will interfere with the natural breathing process keep on listening to me and know that you are breathing the practice of yoga nidra begins now say mentally to yourself I am going to practice yoga nidra I will not sleep I am going to practice yoga nidra time for sankalpa time for resolve setting a positive intention for the process please mentally state your resolve clearly with feeling and awareness three times now now we begin body scan I will guide your awareness through the different parts of the body as quickly as possible please repeat mentally the name of each body part after me and simultaneously become aware of that body part the practice always begins with the right hand right hand thumb second finger third finger fourth finger fifth finger palm of the hand back of the hand wrist lower arm elbow upper arm shoulder armpit waist hip right thigh knee calf muscle ankle heel sole of the foot top of the foot right big toe second toe third toe fourth toe fifth toe left hand thumb second finger third finger fourth finger fifth finger palm of the hand back of the hand wrist lower arm elbow upper arm shoulder armpit waist hip left thigh knee calf muscle ankle heel sole of the foot top of the foot left big toe second toe third toe fourth toe fifth toe right shoulder left shoulder right shoulder blade left shoulder blade right buttock left buttock the spine the whole of the back together back of the neck back side of the head crown of the head forehead right eyebrow left eyebrow the eyebrow center right eyelid left eyelid right eye left eye right ear left ear right cheek left cheek nose tip of the nose right nostril left nostril upper lip lower lip chin chin jaw throat right collar bone left collar bone right side chest left side of the chest middle part of the chest navel abdomen lower abdomen whole of the right leg whole of the left leg both legs together whole of the right arm whole of the left arm both arms together whole of the back whole of the front whole of the head together legs arms back front head together the whole of the body together the whole body together the whole body together again right hand thumb right hand thumb second finger third finger fourth finger fifth finger palm of the hand back side of the hand wrist forearm elbow upper arm shoulder armpit waist right thigh knee calf muscle ankle heel sole of the right foot upper part of the foot right big toe second toe third fourth fifth whole right side left hand thumb second finger third finger fourth finger fifth finger palm of the hand wrist lower arm elbow upper arm shoulder armpit hip thigh knee calf muscle ankle heel sole of the left foot upper part of the left foot left big toe second toe third fourth fifth whole left side back side lower back right buttock left buttock middle back upper back right shoulder blade left shoulder blade back of the neck back of the head whole of the back together the whole of the back together the whole of the head forehead right eyebrow left eyebrow center right eyelid right eye left eye right ear left ear right cheek left cheek nose nose tip of the nose right nostril left nostril upper lip lower lip chin jaw throat right collar bone left collar bone right side of the chest left side of the chest middle part of the chest upper abdomen navel lower abdomen whole of the right leg whole of the left leg both legs together whole of the right arm whole of the left arm both arms together whole of the back whole of the front whole of the head together legs arms back front head together the whole of the body together the whole body together the whole body together the whole body together the whole body together the whole body together the whole body together the whole body together become aware of the body and the space occupied by the body body and space become aware of the whole body and the floor the whole body in relation to the floor the whole body in relation to the floor be aware of the meeting points of the body and the floor be aware of subtle point of contact between body and the floor be aware of subtle point of contact between body and the floor feel the meeting points between the back of your head and the floor shoulder blades and the floor elbows and the floor back of the hands and the floor buttocks and the floor calves and the floor heels and the floor be aware of all the meeting points between the body and the floor be aware of the sensation of all points simultaneously,
Evenly go on feeling these points clearly and distinctly please do not sleep please do not sleep be awake continue observing the points of contact now shift your awareness to the eyelids feel the narrow line of meeting between the upper and lower eyelids feel the sharp points where they meet intensify your awareness between the eyelids and then the lips center your awareness on the line between the lips,
The space between the lips from the lips,
Draw your awareness to the natural breath feel the breath moving along the passage between the navel and the throat on inhalation,
Breath is rising from navel to the throat on exhalation,
It descends from the throat to the navel be completely aware of the respiration navel to throat,
Throat to navel do not try to force the breath,
Just awareness maintain your awareness and start counting down your breaths as follows breathing in 54 breathing out 54 breathing in 53 breathing out 53 in 52 out 52 and so on from 54 to 1 counting down to yourself mentally as you follow the rise and fall off your breath from navel to throat and back again total awareness of breathing counting along breathing is slow and relaxed please continue counting down if you made mistake while counting start the countdown again from 54 please continue counting counting counting counting counting counting counting counting counting counting you you you you you you you you you please let go the count let go the breath awareness and become aware of the body now awaken the feeling of heaviness in the body feel as if your whole body is becoming heavy become aware of heaviness in every single part of your body body is becoming heavier and heavier body is so heavy that it is sinking into the floor awareness of the heaviness awareness of the heavy body now awaken the feeling of lightness feel as if your body is becoming lighter now a sensation of lightness and weightlessness in all parts of the body body is becoming lighter and lighter your body has become so light that it is floating away from the floor awareness of the lightness now awaken the experience of cold feel as if your body is becoming cold feel as if your body is feeling cold imagine you are walking on a cold floor in the winter your feet feel very cold you feel cold all over the body body is becoming colder and colder body has become so cold that it is shivering now awareness of coldness awareness of the cold body now awaken the sensation of heat awaken the experience of the heat feel as if your body is becoming warmer the whole body is hot feel as if your body has become hot the whole body is hot the whole body is hot you feel hot all over recollect the feeling of the heat in summer when you are out in the sun with no shade heat all over the body heat all around the body awareness of the heat body has become so hot it is sweating profoundly your body is sweating a lot body is full of sweat awareness of heat body has become warm now imagine that you are in a park early in the morning the sun has not risen yet nobody is in the park except yourself it is a beautiful park calm,
Peaceful walk across the springy grass listen to the birds,
Visuals and calls as they welcome the new day there are gardens of flowers,
Roses,
Yellow,
Pink,
Red,
Purple smell their fragrance and see the early morning dew drops on their petals nearby the garden there is a fish pond goldfish is swimming in and out amongst the water lilies see their graceful movements you walk between trees,
Beautiful trees bare trees and trees with leaves wide spreading trees and tall steady trees there is a clearing between the trees in the clearing is a small temple with an aura of light around it go to the door,
It is cool and dim inside inside on the walls there are pictures of the great saints you sit down on the floor,
Close your eyes and become still a sense of deep peace and harmony envelops you as the sounds outside fade into the distance continue your awareness of meditation inside the temple stay there for some time until peace and harmony pervade all of your being let the peace and harmony pervade sankalpa resolve please repeat your resolve three times to yourself now become aware of your breathing become aware of your natural breath awareness of breathing and awareness of relaxation develop awareness of your whole body become aware of your arms,
Legs,
Your body lying stretched out on the floor be aware of the meeting points between body and the floor develop the awareness of this room walls,
Ceiling,
Noises in the room,
Noises outside of the room externalize your awareness lie quietly,
Keeping your eyes closed now gently move your fingers,
Move your toes,
Your feet side to side head side to side,
Without any hurry bring your hands together,
Interlock your fingers and raising your arms over your head give your body a good stretch taking a deep breath,
Feel your entire body please take your time,
Do not hurry when you feel you are wide awake gently roll over to the right side and slowly sit up bring your palms together,
Rub them to each other generating the warmth between the palms place this warmth over your closed eyes and gently open your eyes between your palms the practice of Yoga Nidra is complete Namaste Thank you for watching
