We will get ready for our practice of Yoga Nidra.
Lie down on the floor in Shavasana.
In Shavasana the entire body is in one straight line and the body is in a comfortable position.
The arms are lying by the side of the body loose and relaxed.
The palms are open towards the ceiling and there is some gap between the underarms as well.
The legs are loose and relaxed.
The feet are 1.
5 feet away from each other.
The head is well rested.
The shoulders are sinking towards the floor.
Make any adjustments necessary to the body from top to bottom.
After this we will not move.
We will keep our body still for the entire practice of Yoga Nidra.
The eyes are closed and keep your eyes closed until you are asked to open them.
Become aware of different parts of the body touching the floor at different points.
Become aware of the feet touching the floor,
The calves,
The buttocks,
The spine,
The shoulders and the back of the head.
Take a nice deep breath in and as you exhale feel all the tension going away.
Take another nice deep breath in and as you exhale releasing the entire body.
The body is gradually entering a state of comfort and rest.
You might feel like drifting off to sleep but keep reminding yourself that you have to stay awake,
That you have to stay aware and that you will not sleep.
Simply follow the instructions and as you practice the thoughts might come and go but stay aware and follow the instructions.
Make yourself more and more still,
More and more calm.
Feel the stillness of your body and completely identify with the body.
Become aware of the stillness of the body.
Tell yourself,
I am aware,
I am going to practice Yoga Nidra and I will not sleep.
Any tension in the body,
Simply let it go,
Come to a state of total stillness and rest.
Now keeping your eyes closed,
Become aware of different objects in the room.
Mentally visualize your surroundings,
The walls,
The ceiling,
The objects kept in the room,
The colors of your clothes and become aware of the different sounds around you.
Listen closely to different sounds around you.
Don't focus on the source of the sound but simply become aware of the sound and that you are listening to these sounds.
Move on from one sound to another sound,
Taking in your surroundings,
The sounds around you and listening to them one by one.
And now the sound of your breath.
Don't try to force the breath but simply see the breath going in and going out.
Feel the breath entering the nostrils and going down the vent pipe to the chest and going out the same way.
Observe the temperature of the breath in your nostrils.
As the breath goes in,
The air is cool and as the breath goes out,
The air is a bit warm.
No breath should go in or out without your awareness and you're getting more and more rested with every breath.
Now we will take our sankalpa or our resolve.
Our resolve is a simple statement,
A clear goal that we want to achieve.
It can be a personal goal,
A professional goal,
A developmental goal or any goal that you want to achieve.
After you have selected your resolve,
Repeat it three times.
Resolve taken during the yoga nidra practice is always fruitful.
So say it mentally to yourself with all your heart.
Now we will visit different parts of the body one by one.
So as I say the name of the body part,
Visualize it in front of your closed eyes and relax that body part.
Starting from the right side,
The right palm,
Right thumb,
First finger,
Second finger,
Third finger,
Fourth finger,
The entire right palm,
Back of the palm,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Under arm,
Right waist,
Right thigh,
Right knee,
Right shin,
Calf,
Ankle,
Heel,
Sole,
Right foot,
Big toe,
First finger,
Second finger,
Third finger,
The fourth finger,
The entire right side of the body.
Now coming to the left side of the body,
Left palm,
Left thumb,
First finger,
Second finger,
Third finger,
Fourth finger,
Left palm,
Back of the palm,
Wrist,
Lower arm,
Elbow,
Upper arm,
Left shoulder,
Under arm,
Left waist,
Thigh,
Knee,
Shin,
Calves,
Ankle,
Heel,
Sole,
Left foot,
Big toe,
First finger,
Second finger,
Third finger,
Fourth finger,
The left part of the body completely.
Now coming to the back of the body,
Right hip,
Left hip,
Right lower back,
Left lower back,
Right middle back,
Left middle back,
Right shoulder blade,
Left shoulder blade,
Back of the neck,
Back of the head,
Top of the head.
Now bringing your consciousness to the front of the face,
Forehead,
Right eyebrow,
Left eyebrow,
Eyebrow center,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheek,
Left cheek,
Nose,
Right nostril,
Left nostril,
Upper lip,
Lower lip,
Jaw,
Neck,
Right collarbone,
Left collarbone,
Right part of the chest,
Left part of the chest,
Middle of the chest,
Abdomen,
Navel,
The complete right side of the body,
The complete right side of the body,
Left side of the body,
Left side of the body,
The whole body,
The whole body.
Become aware of this body lying down on the floor in shavasana.
See the body and stay aware of the body lying down on the floor.
Do not sleep.
Stay here with your body and bring your awareness to your breath.
How the breath goes in,
How the breath goes out.
Don't force your breath.
Let it simply flow in and out of you.
Witness the natural flow of your breath.
How does the breath feel as it enters you?
And how does it feel as it goes out?
Bring awareness to how the belly rises as you inhale and how the belly sinks as you exhale.
See your belly rising with inhalation breath and falling with exhalation breath.
Stay aware of the breath going into your abdomen.
And now the throat.
See the breath going through the throat.
As you breathe in and as you breathe out,
How does the breath feel in your throat?
Remain aware of the breath flowing through your throat.
Now it's time to revisit our sankalpa that we took when we started this practice of Yoga Nidra.
The same sankalpa,
The same resolve.
Don't change it.
Repeat your resolve three times and repeat it with determination,
With faith and complete awareness of sankalpa,
Of your resolve.
Now beginning to externalize the body,
Externalize your senses.
Bring your awareness to different sounds in the room.
Different sounds that you can hear in the room or around you.
Moving your head from side to side.
A mild movement of your fingers and toes.
Take a gentle turn towards the left side,
Keeping your eyes closed.
And slowly come to sitting.
Bring your palms and Namaste at the center of the heart.
Rub your palms,
Gently keeping your eyes closed and slowly come to sitting.
Bring your palms and Namaste at the center of the heart.
Rub your palms,
Generate heat.
Place your palms on the eyes,
Feel the warmth on your eyes.
Gently massage your face around the eyebrows,
Cheeks,
Jaw.
And very slowly open your eyes.
The practice of yoga nidra is now complete.
