Lie down on your back in Shavasana.
Your body should be straight from head to toe,
Legs slightly apart,
Arms a little away from the body,
The palms of the hands turned upwards.
Adjust everything,
Your body,
Your position and clothes until you're completely comfortable.
During Yoganidra there is no physical movement.
Gently close your eyes.
Take a deep breath and as you breathe out feel the worries of your day flow out.
Make a resolution to yourself.
I will not sleep,
I will remain awake throughout the practice.
Become calm and steady.
Bring about a feeling of inner relaxation in your whole body.
Focus on the body,
Become aware of the importance of complete physical stillness.
Develop an awareness of the body from the top of the head to the tips of the toes.
Complete stillness,
Complete awareness of the whole body.
You are now going to practice Yoganidra.
Set your Sankalpa,
A short positive statement in a simple language.
Repeat your Sankalpa three times mentally with awareness and feeling.
We now begin with the rotation of consciousness by taking a journey through the different parts of the body.
As quickly as possible the awareness is going from part to part.
Repeat this part in your mind and simultaneously become aware of this part of your body.
Right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the right hand.
Become aware of the palm of your right hand,
Back of the hand,
The right wrist,
Lower arm,
The elbow,
The upper arm,
The right shoulder,
The right armpit,
The right waist,
Right hip,
Left thigh,
Right kneecap,
Calf muscle,
Ankle,
The right heel,
Sole of the right foot,
Top of the foot,
The right big toe,
Second toe,
Third toe,
Fifth toe,
The big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Now become aware of the left hand thumb,
Left second finger,
Left third finger,
Fourth finger,
Fifth finger,
Palm of the right hand,
Back of the hand,
The right wrist,
Lower arm,
The elbow,
The upper arm,
The left shoulder,
The armpit,
The left waist,
Left hip,
Left thigh,
Kneecap,
The calf muscle,
The ankle,
The left heel,
The sole of the left foot,
Top of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Now go to the back.
Become aware of the right shoulder blade,
The left shoulder blade,
The right buttock,
The left buttock,
The spine,
The whole back together.
Sense the top of your head,
The forehead,
Both sides of the head,
The right eyebrow,
The left eyebrow,
The space between the eyebrows,
The right eyelid,
The left eyelid,
The right eye,
The left eye,
The right ear,
Left ear,
Right cheek,
Left cheek,
Your nose,
The tip of your nose,
The upper lip,
The lower lip,
The chin,
The throat,
The right chest,
The left chest,
The middle of the chest,
The navel,
The abdomen,
The whole of the right leg,
The whole of the left leg,
Both legs together,
The whole right arm,
The whole left arm,
Both arms together,
The whole of the back,
The buttocks,
The spine,
The shoulder blades,
The abdomen,
The chest,
The whole body together.
Now become aware of your breath.
Feel the flow of your breath in and out.
Don't manipulate your breathing.
Don't change the rhythm.
Your breathing goes naturally,
Automatically.
There is no effort.
Maintain the awareness of your breath.
Continue complete awareness of breath.
Concentrate the awareness on the movement of your navel area.
Concentrate on your navel movements.
Your navel is rising and falling with every breath.
With each and every breath it expands and contracts.
Concentrate on this movement.
Now start counting your breath backwards from 27 like this.
27 navel rising,
27 navel falling,
26 navel rising,
26 navel falling and so on.
Say the numbers mentally to yourself as you count your breaths.
Stop counting the navel breath and shift your attention to your chest.
The chest is rising and falling with each and every breath.
Become aware of this movement.
Continue concentrating on this movement of the chest and start counting backwards from 27 to 1 in the same way as before.
27 chest is rising,
27 chest is falling,
26 chest is rising,
26 chest is falling and so on.
Say the numbers mentally to yourself.
Now stop counting the chest breaths and move the awareness to your throat.
Become aware of your breath moving in and out of your throat.
Concentrate on the movement of the breath and start counting backwards from 27 to 1 in the same way as before.
Complete awareness of counting on the breath.
Stop counting and move your awareness to your nostrils.
Become aware of the breath moving in and out of the nostrils.
Concentrate on the movement of the breath in and out of the nostrils and start counting.
27 breathing in,
27 breathing out.
Now leave counting and your breathing and come to visualization.
I will name different things and you should try to develop a vision of them on all levels like feeling,
Awareness,
Emotion,
Imagination.
Visualize a candle flame,
Egyptian pyramid,
A tall mountain,
Sunrise over the ocean,
White clouds drifting softly through the blue sky,
Soft rain falling in a forest,
Waves gently breaking on a deserted beach.
Now it is time to repeat your sankalpa.
Repeat the same sankalpa that you made at the beginning of this practice.
Repeat the sankalpa three times.
Become aware of your natural breath.
Become aware of your whole body.
Your body is lying relaxed on the floor.
Develop awareness of your body from the top of your head to the tip of your toes.
Become aware of the floor,
The position of your body lying on the floor.
Visualize the room around you.
Now start moving your body,
Stretch yourself and when you feel ready sit up and open your eyes.
The practice of yoga nidra is now complete.
Hari Om Tat Sat
