Hari Om Tat Sat.
Lie on the back in Shavasana,
Arms beside the body,
With the palms facing upwards.
The feet relaxed and out to the sides.
The head,
Neck and spine in one straight line.
And the eyes gently closed.
On any tight clothing,
Belts,
Watches,
Take off any glasses and make sure you are completely comfortable.
And take three deep breaths.
On inhalation,
Feeling calmness spread throughout the body.
And on exhalation,
Feeling any tensions leaving the body.
During the practice of Yoga Nidra,
Keep the body still and stay awake.
Tell yourself mentally now,
I will not sleep.
Take your awareness to sounds in the environment.
Move your awareness from sound to sound,
Not staying on any one sound.
Gradually listening to closer sounds.
Sounds in the building you are in.
In the room.
Sounds closer to the body.
Sounds of the breath.
Now as I say the name of each body part,
Visualize that part,
Say its name mentally and relax it completely.
Starting with the right hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Back of the hand,
Wrist,
Elbow,
Shoulder,
Side,
Waist,
Hip,
Thigh,
Knee,
Shin,
Calf muscle,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Relax the whole right side of the body.
Now to the left side.
Left hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Back of the hand,
Wrist,
Elbow,
Shoulder,
Side,
Waist,
Hip,
Thigh,
Knee,
Shin,
Calf muscle,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Relax the whole left side of the body.
To the back,
Right buttocks,
Left buttocks,
Lower back,
Upper back,
Back of the neck,
Back of the head,
Top of the head.
To the front,
Forehead,
Right temple,
Left temple,
Right eyebrow,
Left eyebrow,
Eyebrow center,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheek,
Left cheek,
Right nostril,
Nose tip,
Upper lip,
Lower lip,
Chin,
Throat,
Right chest,
Left chest,
Center of the chest,
Abdomen,
Navel,
Pelvic region.
Now the whole right leg,
The whole left leg,
The whole right arm,
The whole left arm.
Abdomen chest and back together,
Head and neck together,
The whole body,
The whole body,
The whole body.
Now take the awareness to the breath,
The natural breath moving in and out.
Move the breath backwards from twenty seven down to zero,
Twenty seven in,
Twenty seven out,
Twenty six in,
Twenty six out,
Twenty five in,
Twenty five out and so on from twenty seven down to zero.
If you lose count of the breath,
Start again at twenty seven.
If you reach zero,
Then also start again at twenty seven.
Moving the breath backwards from twenty seven down to zero,
The natural breath.
Now leave the awareness of the breath and take the awareness once again to the body,
The contact between the body and the floor,
Between the body and the clothes,
Sensations in the body.
Become aware of sounds in the environment.
Remember where you are,
The room that you are in,
And the time of day.
Remember that you have been practicing Yoga Nidra and that the practice is coming to an end.
Slowly move the hands,
The feet,
The head from side to side and stretch the body.
The practice of Yoga Nidra is now complete.
Hari Om Tat Sat.
