Welcome to the practice of yoga nidra.
Please lie down on your back.
The body should be straight from head to toe,
The legs slightly apart,
And the arms a little away from the body.
Turn your palms upwards.
Adjust everything now.
Your body,
Your position,
And your clothes until you are completely comfortable.
During yoga nidra,
There is no physical movement.
Please close your eyes and keep them closed until you're cued to open them at the end of practice.
Take a long,
Deep breath now,
And as you exhale,
Feel the worries of your day flow out of you.
Try to stay awake during this practice.
Make a resolution to yourself now.
I will remain awake throughout the practice.
During yoga nidra,
You are functioning on the levels of hearing and awareness.
The only important thing is to follow my voice.
No need to analyze the instructions as this could disturb your mental relaxation.
Simply follow my voice with attention and feeling.
If thoughts come up from time to time,
Let them go and pass and continue the practice.
Allow yourself to become calm and steady.
Begin to bring about a feeling of inner relaxation in the whole body.
Concentrate on the whole body and begin to become aware of the importance of complete stillness.
Develop your awareness of the whole body from the top of the head to the tips of the toes.
Complete stillness and complete awareness of the whole body.
Continue your awareness of the whole body.
The whole body.
The whole body.
At this moment,
You can make your resolve or personal affirmation.
This is a short,
Simple,
Positive statement repeated three times with awareness,
With feeling,
And with emphasis.
The resolve you make in your yoga nidra practice is bound to come true in your life.
Like this.
I am completely at peace in my body,
In my mind,
And in my soul.
We'll now begin the rotation of consciousness.
This is a rotation of awareness by taking a trip through the different parts of the body.
Your awareness will go from one part to the next quickly.
Repeat the part in your mind and simultaneously become aware of that part of the body.
Keep yourself alert,
But no need to concentrate too intensely.
Become aware of the right hand.
Right hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Back of the hand.
The wrist.
The lower arm.
Elbow.
The upper arm.
Shoulder.
Armpit.
The right ribcage.
The right hip.
Thigh.
Knee cap.
The calf muscle.
The right ankle.
The heel.
The sole of the right foot.
Top of the foot.
The right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Become aware of the left hand.
Left hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Back of the hand.
The wrist.
The lower arm.
Elbow.
Upper arm.
Shoulder.
Armpit.
The left ribcage.
Left hip.
Thigh.
Knee cap.
The calf muscle.
The ankle.
Heel.
The sole of the left foot.
The 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.
Left buttock.
The spine.
The whole back together.
Now go to the top of the head.
Forehead.
Both sides of the head.
The right eyebrow.
Left eyebrow.
The space between the eyebrows.
The right eyelid.
The left eyelid.
The right eye.
The left eye.
The right ear.
The left ear.
The right cheek.
The left cheek.
The nose.
The tip of the nose.
The upper lip.
The lower lip.
The chin.
Throat.
The right side of the chest.
The left side of the chest.
The middle of the chest.
The navel.
The abdomen.
Take your attention to the whole right leg.
The whole left leg.
And both legs together.
Go to the right whole arm.
The left whole arm.
And both arms together.
The whole of the back.
Buttocks.
Spine.
Shoulder blades.
The whole of the front.
Abdomen.
Chest.
And navel.
The whole of the back and the front together.
The whole of the head.
And the whole body together now.
The whole body together now.
The whole body together.
Please do not sleep.
Total awareness and stillness.
The whole body lying down now.
Become aware of the position of your body lying down.
Your body is lying down perfectly still in this room.
Visualize this image in your mind.
Become aware of your breath.
Feel the flow of your breath in and out of your lungs.
Without changing the rhythm,
Feel your breath natural,
Automatic,
And effortless.
Continue with complete awareness of your breath.
Maintain awareness of your breath.
And now concentrate your awareness on the movement of your navel area.
Concentrate on your navel movements.
It is rising and falling slightly with every breath.
With each and every breath,
It expands and contracts.
Concentrate on this movement synchronized with your breath.
And now begin counting your breaths backwards from 27 to 1,
Like this.
27 navel rise,
Navel fall.
26 navel rise,
Navel fall.
Say the numbers mentally as you count your breaths.
If you make a mistake,
Go back to 27 and begin again.
You may or may not reach one.
You may or may not reach one.
You may or may not reach one.
And stop counting your navel breaths now and shift your attention to the chest.
Please shift to the chest.
Notice the chest rising and falling slightly with every breath.
Become aware of the synchronized movement of your chest with your breath.
And now begin counting your chest breaths backwards from 27 to 1,
The same as before.
27 chest rise,
Chest fall.
26 chest rise,
Chest fall.
Begin to repeat the words and numbers mentally to yourself as you count.
You may or may not reach one.
You may or may not reach one.
And stop counting your navel breaths backwards from 27 to 1,
The same as before.
Stop counting chest breaths now and go to the nostrils.
Become aware of the breath moving in and out of the nostrils.
Concentrate on the movement of breath in and out of the nostrils and begin counting as before.
27 breathing in,
Breathing out.
26 breathing in,
Breathing out,
And so on.
Complete awareness and alertness.
If you make a mistake,
Go back to 27 and begin again.
Stop counting your nostril breaths now and leave your breath completely.
Begin now to awaken the feeling of heaviness in your body,
The feeling of heaviness.
Become aware of heaviness in every single part of the body.
You are feeling so heavy that you are sinking into the floor.
Awareness of heaviness in the body.
Awareness of heaviness.
And now awaken the feeling of lightness in your body.
Awaken the feeling of lightness.
A sensation of lightness and weightlessness in all parts of the body.
Your body feels so light that it seems to be floating away from the floor.
Awareness of lightness.
Awareness of weightlessness.
And now experience the sensation of warmth throughout the body.
Feel a warmer temperature wash over all parts of the body.
The sensation of warmth.
The experience of warmth and heat being generated in the body.
And now experience the feeling of coolness in the body.
The temperature changes from warmth to cool in all parts of the body.
Feel a sensation of coolness and cold wash over your body.
Sensation of cool in temperature.
Sensation of cold across your whole body.
Begin now to visualize the stated words.
Open them,
Feel them,
And become aware of the stated words.
River.
Tree.
Mountain.
Path.
Sunrise.
Baby.
Dog.
Wolf.
Blooming flower.
Blue sky.
Tall green grass.
Lion.
Water droplets.
Rainbow.
You may begin now to repeat your resolve or personal affirmation.
Repeat three times,
The same one as the beginning of practice.
Relax all efforts now.
Draw your mind outside of yourself and become aware of your breath.
Become aware of your natural breath.
Notice the whole body and awareness of your breathing.
Your body is lying down,
Completely relaxed.
Your breathing quietly and slowly.
Become aware of the surface beneath you,
Of the position of your body lying down.
Visualize the room around you.
Become aware of your surroundings.
Keep your eyes closed.
Lie quietly now.
The practice of yoga nidra is now complete.
Intuitively begin moving your body,
Stretching your body.
Take your time.
No need to hurry.
You may roll to one side.
Become aware of your mental state.
Your physical state.
Your emotional state.
When you're sure that you are wide awake,
Open your eyes and sit up slowly.
Enjoy a moment of self-appreciation here.
Namaste.
