Namaste Come into a comfortable lying down position Feet a comfortable distance apart Arms are slightly away from the body Ideally lying down on your back that is in supine position But if you are not very comfortable in supine position you can practice it in any other lying down position So prepare for the practice Now As you become ready for the practice slowly start with some big deep breaths In healing deeply for the nostrils and exhaling also through the nostrils Keeping your eyes open for now Inhale deeply Exhale completely Continue with deep breaths Inhaling and exhaling through the nostril soles As you inhale feel as if entire body is expanding As you exhale feel as if the whole body is getting relaxed Inhale exhale Not trying anything we are just taking some big nice deep breaths Take a deep breath Now upon next exhalation let go of deep breaths and gently close your eyes Now keeping the eyes closed just notice your body from within Notice make sure that each part of your body is in a comfortable position Make sure your legs,
Your feet,
Your torso,
Your arms,
Hair and neck are in a comfortable lying down position If you need to adjust your posture do so now Make all the necessary adjustments which you feel like Now as you have found the most comfortable lying down position for yourself Just develop a sense of awareness of your surroundings Just be aware of the space around you as you keep your eyes closed Notice the temperature here Be aware of all the different sounds present in your surroundings Now become aware of the sound of your breath Try to notice the sound of your breath Not changing the breath in any way just trying to witness,
Just try to feel the sound along with the breath As you are observing your breath,
The sound of your breath Develop a sense of relaxation,
Just be aware of this fact that you are going to practice yoga nidra,
The psychic sleep For the next 20 minutes or so there is no demand on you,
You don't have to do anything You can just be here following the instructions So let go of all the worries,
All the cares and be totally present As the body and mind are getting all the relaxation they need Time for resolve,
Sankalpa Awareness in front of the closed eyes Think of a positive change which you want to bring in yourself with full faith as if this change has become already a reality How you would feel if it has already happened Repeat this change to yourself mentally 3 times now Body scan Rotation of body awareness I will name a body part,
You just bring your focus to that body part and then move on to the next body part which is named You will have two body scans,
First one a little bit quicker and then later one a more detailed and slower one Bring your focus to right hand,
Just notice your right hand not moving it,
Not doing anything with it,
Just trying to feel it How is your right hand today?
Wrist of right arm,
Forearm,
Elbow,
Upper part of the arm,
Right armpit,
Right shoulder Right side waist,
Right thigh,
Calf,
Foot,
The whole right side of the body Left hand,
Wrist,
Forearm,
Elbow,
Upper part of the left arm,
Left armpit Left side waist,
Thigh,
Calf muscle,
Left foot Lower back,
Middle back,
Upper back,
Neck,
Head,
Face Collarbones,
Chest,
Abdomen,
Both legs,
Both arms,
Whole torso,
Whole head and neck The whole body,
The whole body,
Just be aware of the entire body Again,
Right hand,
Right hand thumb,
First finger of right hand,
Second finger,
Third finger,
Fourth finger Fingers and thumb,
Palm of the right hand,
Back side of the right hand,
Wrist,
Forearm Elbow,
Upper part of right arm,
Right armpit,
Right side of the shoulder Right side waist,
Right hip joint,
Thigh,
Kneecap,
Calf muscle,
Shin bone Ankle,
Right foot heel,
Sole of the right foot,
Big toe,
Second toe,
Third,
Fourth,
Fifth The whole right side of the body,
From toes to the fingers,
Fingers to the toes,
The whole right side Left hand thumb,
First finger,
Second finger,
Third,
Fourth Fingers and thumb,
Palm of the hand,
Back side of the left hand Left armpit,
Left wrist,
Forearm,
Elbow,
Upper part of the left arm Left armpit,
Left shoulder,
Left side waist,
Left hip joint,
Thigh,
Kneecap,
Calf muscle Ankle,
Heel,
Sole of the left foot,
Big toe,
Second toe,
Third,
Fourth,
Fifth The whole left side of the body,
From toes to the fingers,
Fingers to the toes,
The whole left side of the body Lower back,
Right hip joint,
Left hip joint,
Middle back Upper back,
Right shoulder blade,
Left shoulder blade Back of the neck,
Back of the head,
Crown of the head,
Forehead Right side of the head,
Left side of the head Right eyebrow,
Left eyebrow,
Right eye,
Left eye Bridge of the nostrils,
Right nostril,
Left nostril Right side cheek,
Left side cheek,
Upper lip,
Upper jaw,
Tongue Lower jaw,
Lower lip,
Chin,
Throat,
Right collarbone,
Left collarbone Right side of the chest,
Middle part of the chest,
Sternum area Left side of the chest,
Left part of the chest Upper abdomen,
The stomach area,
Middle abdomen,
The navel area,
Lower abdomen The whole right leg,
The entire left leg,
Both legs together The whole right arm,
The whole left arm,
Both arms together The whole back side of the torso,
The whole frontal part Both back and front of the torso,
Head and neck Notice both head and neck together The whole body The entire length of the body,
From toes to crown of the head To the toes,
The whole body The whole body is completely relaxed,
Stable Notice subtle movements happening in this body along with your breath Simply follow the path of breath in and out through this relaxed body Follow the breath as it flows in through the nostrils and goes to your lungs Follow the breath as it flows out through your nostrils Continue to be aware of the breath Not trying to change or regulate the breath,
Just witness the flow of breath in and out through the relaxed body The whole body is completely relaxed,
Stable,
And relaxed Now let go of the breath awareness Bring your awareness in this space in front of the closed eyes Imagine picture a vast limitless sky A vast limitless blue sky Just bring this mental image of vastness,
Limitless blue sky Now Mentally repeat the same resolve which you had in the beginning three times Come back to your body,
Come back to your breath Notice the space around Remember the place where you are lying down Notice the temperature here,
Different sounds present here Feel your legs,
Arms,
Torso,
Head and neck Totally externalize your awareness,
Ready to finish this practice Now gently move your fingers,
Move your toes,
Move your head side to side Without any hurry,
Bring your legs together Roll over to your right side,
Keeping your eyes closed Push yourself into a sitting position,
Find a comfortable sitting position Now slowly bring your palms together,
Rub them to each other Generate some warmth,
Generate some heat between the palms Place this warmth over your closed eyes Gently massaging your face,
Bring your hands down And as you feel ready,
Slowly open your eyes Namaste Sit back for a while,
Let the effects,
Let the experience of this practice sink in There is no hurry,
So take your time So this was today's practice If you have any question regarding this practice or any suggestion,
Please put that in the comment section How was your experience?
If you feel comfortable,
Do share that also in the comment section Take care,
Have wonderful time ahead,
Namaste
