Get ready for the yoga nidra.
Lying down in shavasana,
Adjust your position so that you can be comfortable and still for the whole duration of this practice.
Really taking the time to find comfort in your space,
Making any adjustments you need to make.
And now become aware of the weight of your physical body.
Your body is heavy.
Let the floor hold your body.
Let it go.
Let it sink into the floor.
Bring your focus now on the breath.
Take easy,
Relaxed and natural breaths.
Observe the breaths as they enter and leave your nostrils.
Now bring your focus on your whole physical body from head to toe.
Focus on your whole body,
Your whole body.
Observe your whole body.
You're aware of the whole body,
The physical body from head to toe.
Not just the awareness of the legs,
Arms,
Trunk,
Chest or head,
But awareness of the whole body.
Awareness of the body as a whole,
Complete and constant awareness of the whole body.
Be aware that you're going to practice yoga nidra and say mentally,
I am aware I am going to practice yoga nidra.
I am aware I am going to practice yoga nidra.
Relax your body.
Relax your mind.
You're completely relaxed by breathing normally and concentrating on the natural flow of the breath in your nostrils.
As you inhale,
Your belly is rising and as you exhale,
The belly is relaxing.
And with each exhalation,
Let your body relax a bit more into the ground.
Observe the breath as it passes through your nostrils,
Noticing if you're breathing more from the left or the right nostril.
Observe the flow of the breath.
Enjoy your breath.
Easy,
Relaxed and calm breathing.
Keep focus on the practice.
Do not wander away.
Now think of a positive resolve,
Sankalpa.
The sankalpa should be simple,
Short,
In clear language.
Now repeat your resolve,
Your sankalpa,
Three times mentally.
We will now practice the rotation of consciousness in our physical body.
Become aware of the body parts as I name them.
Mentally visualize their shape,
Weights and sensations in that part.
Let us begin.
Right foot,
Heel,
Sole of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Right ankle,
Calf,
Shin,
Knee,
Thigh,
Hamstrings,
Right hip,
Right side of the waist,
Right ribcage,
Right chest,
Right collarbone,
Right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Back of the hand,
Palm,
Wrist,
Lower arm,
Inside of the lower arm,
Elbow,
Upper arm,
Armpit,
Shoulder,
Left foot,
Heel,
Sole of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Left ankle,
Calf,
Shin,
Knee,
Thigh,
Hamstrings,
Left hip,
Left side of the waist,
Left ribcage,
Left chest,
Left collarbone,
Left hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Back of the hand,
Palm,
Wrist,
Lower arm,
Inside of the lower arm,
Elbow,
Upper arm,
Armpit,
Shoulder.
Observe the pelvis,
Lower abdomen,
Intestines,
Stomach,
Heart,
Whole chest.
Observe the throat,
Neck,
Chin,
Lips,
Nose,
Right cheek,
Left cheek,
Right eye,
Left eye,
Right ear,
Left ear,
Forehead,
The crown of the head.
Observe your whole body,
Whole body.
Make sure you are not asleep.
Stay awake.
Your whole body is very calm and still.
Let us move a wave of relaxation throughout the body.
This wave of relaxation is moving through your feet,
Ankles,
Calves,
Knees,
Thighs,
Hamstrings,
Pelvis,
Back,
Abdomen,
Chest,
Arms,
Shoulders,
Throat,
Neck,
Face,
Forehead,
The crown of your head.
Now remember a time that you were happy and when the happy feeling arises,
Observe this warm glowing feeling at the center of your chest.
When you get that feeling,
Let go of the memory and just keep the feeling of happiness.
Make a wish for your own happiness,
No matter what kind of wish.
Just feel the wish and put that in your heart and surround yourself with that feeling.
Thoughts will arise and when you realize that you have been distracted,
Simply let the thought go,
Release any tension or tightness that might have been caused by that distraction.
Then make another wish for your own happiness.
Let it resonate within your heart.
Let it envelop you like a warm blanket.
Now send loving kindness to a spiritual teacher or friend,
Someone that when you think of them and their good qualities,
You deeply respect them and you sincerely wish them well.
Let your mind be filled with the image of your spiritual friend and send loving kindness to your spiritual friend by evoking the feeling within yourself.
I feel this happiness and I wish this too for you.
May you feel this happiness too.
Perhaps too you may visualize your spiritual friend smiling back at you and being joyous.
Remember that thoughts will arise and when you realize you have been distracted,
Simply let the thought go and release any tension or tightness that might have been caused by that distraction.
Then return to evoking feelings of loving kindness and sending them toward your spiritual friend.
Now send loving kindness to a beloved person,
A family member or dear friend,
Someone that when you think of them,
You feel a deep connection.
Let your mind be filled with the image of this dearly beloved person and send loving kindness to him or her by evoking the feeling within yourself.
I feel this happiness and I wish this too for you.
May you feel this happiness too.
And as you send this loving kindness,
You may visualize your beloved person smiling back at you and being joyous.
Remember that thoughts will arise and when you realize that you have been distracted,
Simply let the thought go and release any tension or tightness that might have been caused by that distraction.
Then return to evoking feelings of loving kindness and sending them toward your beloved person.
Now send loving kindness to a neutral person,
Somebody you know but have no special feeling toward,
For example a person who serves you in a coffee shop.
Let your mind be filled with the image of this neutral person and send loving kindness to him or her by evoking the following feeling within yourself.
I feel this happiness and I wish this too for you.
May you feel this happiness too.
And as you send them loving kindness,
Visualize this neutral person smiling back at you and being joyous.
Remember that thoughts will arise and when you realize that you have been distracted,
Simply let the thought go and release any tension or tightness that might have been caused by that distraction.
Then return to feelings of loving kindness and sending these feelings of loving kindness toward this neutral person.
Now send loving kindness to a hostile person,
Somebody you currently have difficulty with.
Let your mind be filled with the image of this hostile person and send loving kindness to him or her by evoking the following feeling within yourself.
I feel this happiness and I wish this too for you.
May you feel this happiness too.
And as you send loving kindness,
Visualize this hostile person smiling back at you and being joyous.
Remember that thoughts will arise and when you realize that you have been distracted,
Simply let the thought go and release any tension or tightness that might have been caused by that distraction.
Then return to evoking feelings of loving kindness and sending them toward this hostile person.
Now become aware of your capacity to radiate loving kindness all around you.
Let go of the image of any specific person and project the aroused feeling of loving kindness to all points of the compass,
North,
South,
East and west,
Up and down,
And all around you.
Now try to become your own witness.
Try to become your own witness.
Try to become your own witness.
Say to yourself,
I am not this physical body.
I am not these senses.
I am not this mind.
I am not this breath.
I am not these thoughts.
I am not these feelings.
I am not emptiness.
I am not pain.
I am not cold.
I am not this mind.
All of these are changeable,
But I am unchangeable.
I am the immortal self.
Observe the self,
The silent observer,
For the next five minutes.
Bring your attention back to your breath.
Observe the movement of the breath.
Now repeat your sankalpa,
Your resolve,
Three times.
Yoga Nidra is now complete.
Slowly become aware of your surroundings,
Moving your fingers,
Your toes,
Wrists and ankles,
Maybe having a stretch if that feels good for you.
And slowly whenever you feel ready and comfortable,
Coming into a seated position,
Have a peaceful day.
