Get ready for yoga nidra.
Lie down on your back in savasana,
Feet apart and palms of the hand facing upward.
Close your eyes and quickly become still.
Now is the time to make any adjustments to get truly comfortable.
There should be as little movement as possible from now until the practice is done.
Just for these next minutes,
Forget your problems and worries and concentrate on yoga nidra.
Forget all your cares.
Take a long deep breath and as you breathe out,
Feel yourself letting go.
Become aware of outside sounds.
Become aware of distant sounds outside your building.
Allow your sense of hearing to range into the distance and then gradually bring it back into your building,
Back into your room.
Develop your awareness of this room and yourself lying down.
Become aware of your body lying down,
Noticing what's beneath you.
Become aware of your breathing and just be conscious that you are breathing.
Do not concentrate.
Awareness of your breath,
Awareness of your body.
Prepare your purpose and say mentally to yourself,
I'm going to practice yoga nidra.
I will remain awake.
I will not sleep.
And now state your resolve or intention.
Repeat your intention mentally to yourself with full awareness and feeling three times.
Now we move into rotation of consciousness,
Awareness of different parts of the body by taking a trip through the body.
Let your mind jump freely from one part to the next.
Right side,
Right hand thumb,
Second finger,
Third,
Fourth,
Fifth,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Side,
Waist,
Hip,
Right thigh,
Kneecap,
Calf,
Ankle,
Heel,
Sole,
Top of the foot,
Right toes,
One,
Two,
Three,
Four,
Five,
Left hand thumb,
Second finger,
Third,
Fourth,
Fifth,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Side,
Waist,
Hip,
Left thigh,
Kneecap,
Calf,
Ankle,
Heel,
Sole,
Top of the foot,
Left toes,
One,
Two,
Three,
Four,
Five,
Go to the top of the head,
Forehead,
Right eyebrow,
Left eyebrow,
Eyebrow center,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Right ear,
Left ear,
Right nostril,
Left nostril,
Right cheek,
Left cheek,
Lips,
Chin,
Jaw,
Throat,
Collarbone,
Right chest,
Left chest,
Middle of the chest at heart center,
Navel,
Belly,
Groin,
Right thigh,
Left thigh,
Right knee,
Left knee,
Right calf,
Left calf,
Right ankle,
Left ankle,
Right toes,
Left toes,
Now the back,
Right sole,
Left sole,
Right heel,
Left heel,
Right calf,
Left calf,
Back of the right knee,
Back of the left knee,
Back of the right thigh,
Back of the left thigh,
The buttocks,
Right hip,
Left hip,
The whole spine,
Right shoulder blade,
Left shoulder blade,
Back of the neck,
Back of the head,
Top of the head,
Major parts,
Whole right leg,
Whole left leg,
Both legs together,
Whole right arm,
Whole left arm,
Both arms together,
Whole of the head together,
Whole of the back together,
Whole front together,
The whole body together,
The whole body together.
Now bring your attention to the natural breath,
Become aware that you are breathing quietly and slowly.
Become conscious of your breathing,
Nothing else.
Concentrate now on the flow of your breath between the navel and the throat.
Feel the breath moving along this passage.
As you inhale,
The air rises from the navel to the throat.
As you exhale,
It falls from the throat to the navel.
Become aware of this.
Now become aware of the breath moving through the nostrils,
The natural breath flowing through both nostrils and meeting at the top to form a triangle.
Think of the breath as starting separately from a distance,
Drawing near and uniting in the eyebrow center.
Now counting the breath backwards from 27 to 1 as follows.
Inhale 27.
Exhale 27.
Inhale 26.
Exhale 26.
And so on.
Say this mentally to yourself as you practice.
If you lose count,
Start back at 27 and start again.
Continue with total awareness.
Take a deep breath.
Become aware of the inner space you see behind your forehead.
Develop your awareness of the space,
An infinite space that extends as far as you can see,
As low or as high and as wide as you can see.
Become aware of this space.
Be totally aware but not involved.
Observe the space as if you are watching a movie.
What you see is a projection of your subconscious.
If you see patterns,
This is simply your way your mind is manifesting.
Maintain your awareness.
Continue.
Imagine yourself walking through a field of green and golden grass.
The sun is shining.
A cool breeze wafts through the air.
Birds are calling sweetly from the trees.
Continue walking.
When you come to a well in a field of flowers,
There's a lovely fragrance in the air and butterflies play follow the leader among themselves.
Visualize yourself going down the well.
Use whatever means you find necessary to do this.
The bottom of the well is dark,
But from a tunnel,
There comes a faint light.
Into that tunnel,
It goes down a slope,
Around a corner,
Up another slope,
And then the path turns back on itself.
You come into a big cave.
There's a flaming light.
Go over to the light and inspect it more closely.
Within that light is a golden egg.
Very,
Very small,
Bright golden egg.
From the golden egg,
Three streams of light project towards you.
One to the left eye,
One to the right eye,
One to the eyebrow center.
Visualize steadily at the golden egg and become aware of these streams of light.
You can Lumia,
Right?
Go wherever you want.
Now leave the golden egg and go back through the cave.
Go quickly up the well and out into the field of golden grass.
Once again,
Feel the warmth of the sun and the cool breeze blowing on your face.
Return your awareness back to that space behind your forehead.
Return again to that inner space.
Watch this space carefully for any colors or patterns that may emerge.
There should be no effort,
Just awareness of watching.
Feel awareness of watching with no involvement.
Recognize yourowell in your way and experience all the Shattered Continue watching the space and become aware of any images,
Any spontaneous thoughts that emerge.
Try to be aware of these.
Become aware of your resolve,
Your intention.
Remember that intention you made at the start of practice.
This is the time to repeat that intention.
State the intention three times using the same words and the same attitude with feeling and emphasis.
Become aware of your breathing.
Become aware of the natural breath.
Become aware of the breath through the nostrils.
Develop total awareness of the nostril breath and continue practicing this.
Extend awareness of the breath to every part of the body.
As you inhale,
Feel the life-giving force permeate through your whole body.
Take a long,
Slow,
Deep breath and become aware of your relaxed body.
Become aware of your physical existence.
Develop awareness of your surroundings,
The ground you're lying on,
The room you're in.
Externalize your attention.
Slowly start making small movements in preparation to return to sitting.
Take your time.
There is no hurry.
Sit up slowly.
Open your eyes.
The practice of yoga nidra is now complete.
