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.
Keep your eyes closed.
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.
See to yourself mentally,
I will not sleep.
I shall only listen to the voice.
Repeat to 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.
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.
Become aware of the most distant sound that you can hear.
Searching for the most distant sounds and following them for a few seconds.
Gradually bring your attention to closer sounds.
To sounds outside this room.
And then to sounds inside this room.
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.
Time for sankalpa,
Time for resolve.
Setting a positive intention for the practice.
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,
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,
Together,
The whole of the body together,
The whole body together,
The whole body together,
Again 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,
Hip,
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,
Back side of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Waist,
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,
Crown of the head,
Forehead,
Right eyebrow,
Left eyebrow,
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,
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.
Be aware of the whole body.
Become aware of the space occupied by the body.
Become aware of the body and the space occupied by the body.
Body and space.
Become aware of the whole body and 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.
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.
Go on feeling these points clearly and distinctly.
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 of 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.
Breathing in 54.
Breathing out 54.
Breathing in 54.
Breathing in 54.
Breathing in 54.
Breathing in 54.
Breathing in 54.
Breathing in 54.
Breathing in 54.
Breathing in 54.
Breathing in 54.
Breathing in 54.
Breathing in 54.
Breathing in 54.
Breathing in 54.
Breathing in 54.
Breathing in 54.
Breathing in 54.
Breathing in 54.
Breathing in 54.
Breathing in 54.
Breathing in 54.
Breathing in 54.
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.
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.
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.
The experience of pain.
Try to remember the experience of pain.
Any pain you have experienced in your life,
Mental or physical,
Recollect the feeling of pain.
Remember the helplessness.
Remember the sadness.
Remember the sensation of pain.
Now,
Recollect the feeling of pleasure.
Any kind of pleasure,
Physical or mental.
Remember the feeling.
Relive it.
Make the memory vivid.
Remember all the details.
Awaken the feeling of pleasure.
Check that you are awake.
Are you drowsy or sleepy?
Make sure that you are not sleeping.
Be awake.
Say to yourself mentally,
I am awake.
Now,
Imagine that you are floating on the ceiling.
You see below your body lying down on the floor practicing yoga nidra.
Now,
See your body slowly stand up and go to the door.
Quietly open the door and go outside,
Closing the door softly behind you.
See your body walking outside this building.
See the familiar things around you.
There is no sense of effort,
Only lightness.
You meet some people that you know.
See them but they cannot see you.
Watch them as they walk past.
Perhaps they are making their usual conversation.
Suddenly you find that your body is floating over the sea.
Become aware of this.
See the dark blue sea below.
Across its surface,
A ship is steaming.
Your body floats like a cloud.
Wherever the wind blows the clouds,
Your body is also blown.
Clouds brush your body.
A group of clouds brush past your face.
Below you,
The light reflects off bands.
Now,
Your body is lifted by currents of air and carried over the land.
On the ground below you see farmhouses.
Carefully laid out fields,
Thick forests,
Winding rivers that reflect the sun.
Pause a moment and look closely at yourself.
Your body is totally relaxed.
On your face is an expression of peace and calmness.
See your body suddenly immersed in color as it passes through a rainbow.
Feel yourself,
Vast and purified by subtle colors.
Red,
White,
Violet,
Red,
Orange,
Golden,
Yellow,
Green,
Blue,
Violet,
Red,
Orange.
Feel the colors penetrating your whole body,
Nourishing and energizing at deep level.
Slowly make your return.
See your body return to the outside of this building.
See again the familiar objects,
The people you know.
Gently open the door.
Walk inside,
Closing it after you.
You lie down on the floor.
See your body slowly practicing Samasana.
Now see your body lying down on the back.
See your body lying down on the floor.
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.
