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.
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,
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 hand,
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,
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 collarbone,
Left collarbone,
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,
Be 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,
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,
Feel the meeting 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,
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.
Thank you.
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