Please get ready for the practice of yoga nidra.
Lay down in savasana on the floor on your back.
Maybe you want to bring a cushion underneath your knees.
Make sure that your heels on the floor,
Your legs apart,
Your feet apart,
The palms of the hand facing upward.
Make sure that your body temperature is right,
You might want to have a blanket on you.
You can roll your shoulders to open your chest.
Allow yourself a couple of minutes here to adjust your posture so you can stay still as much as possible for the practice of yoga nidra.
In yoga nidra you function on a level of awareness plus the level of listening.
In dreams you have no control.
In yoga nidra you are the creator of the dream.
Now please tell yourself mentally three times,
I am practicing yoga nidra,
I will remain awake.
From now on please stay still for the practice of yoga nidra.
Bring your awareness to the sense of hearing.
Bring your awareness to any sound you could hear.
Any sound that comes into your ears allow it just to pop into your ear without titling the source,
Without naming the sound.
Allow the sound just to arrive to your ears.
Any sound.
Allow yourself to jump freely from one sound to another.
Now bring your awareness to the sound outside of the room,
The furthest sound you could hear.
Bring your awareness to the furthest sound you could possibly hear.
Now slowly bring your awareness to a closer sound to you,
Outside of the room,
Closer to the room.
Allow the sound to come into your ears as a wave of sound without titling the source.
Now bring your awareness to the sound only inside of the room,
A closer sound to you.
Only the sound inside of the room.
Now gradually bring your awareness to the sound of your own body,
The closest sound to you,
The sound of your own body.
You can hear your breath,
You can hear your heartbeat,
You could hear blood.
Just become aware of that.
Allow yourself to hear and even to feel the sound of your own body as if your body made out of sound and within your skin there is a space of sound.
Without judging if it's good or bad,
Pleasant or unpleasant,
You are just observing it,
You are just hearing it.
Now visualize,
Visualize the room that you are laying on the floor in.
Visualize the ceiling,
The walls,
The floor underneath you.
Allow your mind to jump freely from one image in the room to another.
Don't cling on any image,
Just allow your mind to jump freely from one image to another.
And slowly bring your awareness to visualize your own body.
Visualize your own body as if you could watch yourself from outside.
You could see your legs,
Your palms,
Your hands,
You could see your torso,
You could see your head,
You could see the clothes that you're wearing.
You can perfectly see yourself from outside as if you were external to yourself.
Visualize watch yourself lying in Shavasana on the floor and allow yourself to collect more details,
To visualize more,
To jump from one detail to another when you're visualizing yourself,
To your clothes,
To different parts of your body as if you watch yourself from outside.
Now go back to your body.
Go back to your breath.
Observe your breath.
Observe your breath and feel your breath.
Allow yourself to sink down and to relax with every exhalation.
Allow your body to feel completely relaxed with every inhalation and every exhalation.
You're not trying to control your breath.
You're not trying to breathe more deeply.
You are simply observing your breath without naming it,
Without judging your breath.
There's no good or wrong breath.
You are simply watching it.
Watch how your navel is rising with every inhalation and now your navel is falling with every exhalation.
Allow your breath by just allowing it to become deeper and smoother and even.
Allow your breath to go all the way to your diaphragm and from your diaphragm down to your navel and up to your chest and to the side,
To the side of your ribs.
Allow your breath to become smoother.
And go back to be the observer of your breath.
Now it's the time to create your sankalpa.
Sankalpa is your resolve resolution.
It's the time to plant seeds in your fertile mind.
You're creating now your sankalpa.
The sankalpa,
The resolve,
Is a short positive state.
Few words that you will remember and chant three times at the end of the practice of yoga nidram.
Please create the purest sankalpa from the purest intention of your mind.
It has to be relevant for you and it has to be associated with positive outcome.
And you can be sure that your sankalpa will come true.
Action of consciousness.
Awareness of different parts of the body.
The consciousness should move around the body and keep on moving.
You are not required to make any action.
Just keep listening and bring your consciousness to that part of the body.
So for example,
If I say left hand thumb,
You mentally repeat left hand thumb and bring your consciousness to the left hand thumb without moving,
Without relaxing your left hand thumb.
Just bring your consciousness to the left hand thumb and allow yourself to move quickly to the next part as I say it.
We will start with the right side and move to the left side.
Right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
The palm of the right hand,
The back of the hand,
Wrist,
Right lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Right waist,
Hip,
Right thigh,
Right kneecap,
Calf muscle,
Ankle,
Heel,
The sole of the right foot,
The top of the foot,
Right toes,
First toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Now move to the left side,
Left hand thumb,
Second finger,
Third finger,
Fifth finger,
The palm of the left hand,
The back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Waist,
Hip,
Left thigh,
Kneecap,
Calf muscle,
Ankle,
Heel,
The sole of the left foot,
The top of the foot,
Left toes,
First toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Now go to the back,
Go to the back of the body,
Go to the back of the head,
Where it touches the floor,
The back of the head,
Right shoulder blade,
Left shoulder blade,
The whole spine,
Right hip,
Left hip,
Right buttock,
Left buttock,
The back of the right thigh,
The back of the left thigh,
The back of the right knee,
The back of the left knee,
Right calf muscle,
Left calf muscle,
Right ankle,
Left ankle,
Right heel,
Left heel.
Now go to the front of the body,
Go to the top of the head,
Top of the head,
Forehead,
Right eyebrow,
Left eyebrow,
The space between the eyebrows,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Right ear,
Left ear,
Right nostril,
Left nostril,
Right cheek,
Left cheek,
Upper lip,
Lower lip,
Chin,
Jaw,
Throat,
Right collarbone,
Left collarbone,
Right chest,
Left chest,
The middle of the chest,
Navel,
Upper abdomen,
Lower abdomen,
Right groin,
Left groin,
Right thigh,
Left thigh,
Right knee,
Left knee,
Right toes,
Left toes.
Now go to major parts of the body,
The whole right leg,
Whole of the left leg,
Both legs together,
Whole right arm,
Whole left arm,
Both arms together,
All of the back together,
The whole front together,
All of the head together,
The whole body together,
The whole body together,
The whole body together.
Visualize the whole body.
Intensify your awareness of your whole body.
If you find yourself falling asleep or if you find yourself having overture activity,
Remind yourself that that's okay and please bring yourself back to the practice of yoga nidra,
Bring yourself back to the sound of my voice.
Now become aware of your breath.
Feel the flow of your breath in and out your lungs.
Do not try to change the rhythm.
The breathing is natural,
Automatic.
You're not doing it.
There's no effort.
Maintain awareness of your breath.
Continue.
Complete awareness of your breath.
Now concentrate your awareness on the movement of your navel area.
Concentrate on your navel movements.
Your navel is rising and falling slightly with every breath.
With each and every breath,
It expands and contracts.
Concentrate on this movement.
Now start counting your breath backwards from 10 to 1.
Like this.
Ten navel rises.
Ten navel falls.
Nine navel rises.
Nine navel falls.
And so on.
Say the words and the numbers mentally to yourself as you count your breath.
Be sure that you don't make a mistake.
If you do,
You must go back to 10 and start again.
With total awareness that you are counting.
Keep on with the practice.
No mistakes.
Now stop counting and shift your awareness to your sensations.
Org.
Grow meditation on your brewers- Happy part of your body.
Your body is becoming heavier and heavier.
Your toes are becoming heavier.
Your heels are becoming heavier.
Ankles,
Knees,
Thighs,
Buttocks.
Both of your legs are very heavy,
Becoming heavier and heavier.
Your back is heavy.
Abdomen,
Chest,
Shoulders are heavy.
Arms,
Palms.
The back of the head is heavy on the floor.
Your eyelids are heavy.
Your whole face is heavy.
The whole body together is very very heavy.
The whole body together is becoming heavier and heavier.
Allow yourself to experience the feeling of heaviness in the whole body.
Now intensify the feeling of heaviness.
Your body is so heavy that you could almost penetrate the floor.
Allow yourself to feel even heavier.
Heavier and heavier.
Your breath is becoming heavy.
Can you notice how your whole being is becoming heavier and heavier?
Now quickly shift your awareness to lightness.
Manifest the experience of lightness in the body.
Your body is not anymore heavy.
Manifest the feeling of lightness from the top of the head.
The top of your head is experiencing lightness.
The whole head is becoming lighter.
Your shoulders,
Palms.
Your back is light.
Your chest,
Abdomen.
Ties,
Knees are becoming lighter and lighter.
Your calves,
Heels.
Soles,
Toes.
Manifest the experience of lightness in the whole body from the top to toe.
The lightness of the body can be developed by feeling the meeting points between the body and the floor.
Point by point.
Locate on this area of meeting the floor and gradually experience lightness.
And slowly and gradually your body is becoming lighter and lighter.
That you could almost not feel at all the meeting points of your body with the floor.
Feel yourself loathing up from the floor.
Your body is so light that you are starting to elevate from the floor.
And you are so light that you are floating to the ceiling,
Drifting back and forth.
Continue this experience and allow breath to flow with the experience of lightness.
Continue this experience until lightness is manifested in its full.
If you find yourself falling asleep or if you find yourself having overtaught activity,
Bring yourself back to the sound of my voice.
Now bring your awareness to the present and make sure that you are not slipping.
I'm going to name a few objects and you should try to visualize them on the best level of feeling,
Awareness,
Emotions and imagination as best as you can.
You should move fast as I go jumping your mind from one image to another.
Do not waste your time concentrating on any one image but keep moving.
Flowers in the garden.
Pink sunset sky.
Birds singing.
Flickering candle.
Tall palm tree.
Car moving on the road.
Dead body burning over fire.
Coloured clouds gathering.
Yellow clouds.
Blue clouds.
Starlight night.
Full moon.
Dog standing.
Cat reposing.
Elephant moving.
Horse racing.
Rising sun.
Setting sun.
Ocean with waves.
Clear water.
Blue lotus.
White lotus.
Pink lotus.
Golden spider web.
Boat sailing on the water.
See the ripples.
Yourself flying down without clothes.
Golden cord extending from your navel into the sky.
Chimney smoke rising from an old house.
A cold winter.
A fire burning in the house.
Temple bell ringing.
A monk with shaven head.
A yogi sitting in a deep meditation.
Buddha statue.
Intensify your awareness and go to an infinite ocean.
Calm and quiet.
And try to discover a sound there.
There's a sound.
An infinite ocean.
Dark green jungle on the shore.
Snakes.
Lions.
And goats living in friendliness.
From the shore a path leads to a lonely cottage in the jungle.
And a yogi is sitting outside in a lotus pose.
There's a fire and the smell of an incense.
The fragrance of flowers.
An atmosphere of tranquility.
All around can be heard the sound of OM.
The chanting of OM over the infinite ocean.
Sankalpa.
Please bring yourself back to your sankalpa.
Now it is the time to repeat your sankalpa with full intention.
Make sure that you're very clear about your sankalpa.
You can repeat your resolve your sankalpa three times now.
Please bring yourself back to the body.
Become aware that you are laying down in savasana.
Become aware that you are practicing yoga nidra.
Allow that sense of deep tranquility and deep calmness to remain while you're completing the practice of yoga nidra.
Now you can create a small movement with your toes and fingers.
And slowly create movement with your thighs.
You can stretch your body from toes to fingertips.
Slowly you can slide to your right hand side.
And when you're ready go up for a sitting position.
The practice of yoga nidra ends.
Thank you for being with me and your
