Prepare yourself for yoga nidra by lying down on your back in corpse pose,
Shavasana,
And making yourself absolutely comfortable.
Make sure your body is straight,
Symmetrical,
And evenly balanced.
Release all tension in your entire body.
Breathe naturally and relax.
Take this opportunity to adjust your position one last time.
Now take a deep breath in and exhale all your cares and worries from the day.
Exhale the nourishing life force of breath and exhale,
Saying to yourself,
Relax.
Give yourself this time to relax.
Forget all your cares and worries from the day.
When a mundane thought tries to interfere,
Tell it,
Not now.
I will get back to you later and continue.
Make the determined resolution to not fall asleep.
Remain aware and alert.
Silently tell yourself,
I will not sleep.
I will only listen to the voice.
Become aware to the distant sounds in your environment.
Receive the most distant sounds that you can hear.
Have no concern for the source or implications of these sounds.
Observe only the raw textures of the sounds in and of themselves.
Now observe the sounds nearby you.
The sounds in your building and in your room.
Become aware of your physical body lying in shavasana.
See yourself lying down from above.
Become aware of your whole body lying on the floor in this room.
Now become aware of your breathing.
However do not concentrate on your breath.
Allow your breath to flow with a natural and fluid ease.
Be aware of both the stillness of your body and the incoming and outgoing breath.
Become aware that you are about to practice yoga nidra.
Be determined to remain awake and do not allow the body to move even one finger for the duration of this session.
The practice of yoga nidra begins now.
Begin by releasing the more subtle muscular contractions and mental tensions,
Seeing how fully and completely you can relax.
Repeat your sankalpa,
A short positive affirmation,
Three times with feeling and resolve.
Bring your awareness to the right hand,
The right hand thumb,
The second finger,
Third finger,
Fourth finger and fifth finger,
The palm,
Back of the hand,
Wrist,
The palm of the hand,
The wrist,
Lower arm,
Right elbow,
Upper arm,
The right shoulder,
Armpit,
Waist,
Thigh,
Right knee cap,
Calf muscle,
Right ankle,
Heel,
Soul.
Top of the right foot,
Right big toe,
Second,
Third,
Fourth and fifth toe.
The whole right side.
Now bring your awareness to the left hand,
The left hand thumb,
Second finger,
Third finger,
Fourth finger and fifth finger,
The palm of your hand,
Back of the hand,
Wrist,
Lower arm,
Left elbow,
Upper arm,
Left shoulder,
Armpit,
Left waist,
Thigh,
Left knee cap,
Knee cap,
Calf muscle,
The left ankle,
Heel,
Soul,
Top of the left foot,
Left big toe,
Second,
Third,
Fourth and fifth toe.
The whole left side.
The right shoulder,
Left shoulder,
Right shoulder blade,
Left shoulder blade,
Right shoulder right buttock,
Left buttock,
The spinal column,
The whole back together,
The crown of your head,
Forehead,
Right eyebrow,
Left eyebrow,
The center of the brows,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheek,
Right cheek,
Left cheek,
Cheek,
Left cheek,
The nose,
The tip of the nose,
Right nostril,
Left nostril,
Left nostril,
Upper lip,
Lower lip,
The muscles inside of the mouth,
The tongue,
Chin,
Throat,
Right cheek,
Right collarbone,
Left collarbone,
Right chest muscle,
Left chest muscle,
The middle of the chest,
The navel,
Abdomen,
Lower abdomen,
The whole right leg,
Whole left leg,
Both legs together,
The whole right arm,
Whole left arm,
Both arms together,
The whole left arm,
The whole back,
The whole front,
The whole head together,
The legs,
Arms,
Back,
Front and head together,
The whole body together.
Become aware of the total stillness and relaxation of the physical body.
Become aware to the points of contact between your body and the surface beneath you.
Identify your awareness to each individual point of contact and the floor.
Now bring your awareness to the soles of your feet.
Feel the skin on the soles of your feet.
The palms of your hands.
Feel the skin on the palms of your hands.
Bringing your awareness to your face,
The skin of your face,
Your forehead,
Cheeks and chin.
Become aware of the line of contact between the upper and lower eyelids.
Identify your awareness to these subtle lines of contact.
Become aware to the line of contact between the upper and lower lips.
Intensify your awareness of this line of contact.
Now bring your attention to the natural and spontaneous breath.
Try to sneak up on the breath without interfering.
Now,
Become aware of Chittakasch,
The infinite inner space.
In front of your closed eyes.
Continue gazing into the peaceful depths of Chittakasch.
If you do or do not see any visions,
Do not be concerned.
Neither suppress nor willfully create any visions.
Simply observe what arises out of the darkness from a detached perspective.
Imagine you are setting out on a journey to climb a sacred mountain.
You know it will be a long and very difficult climb,
But you are certain on reaching the summit.
As you are leaving home,
You are met by your guide,
Someone you have never met before this day,
But you are confident in their qualifications and experience as a guide.
They are not very talkative and you find it difficult to assess their character,
But you want to make the journey,
So you follow them.
You pass beneath the canopy of many large trees,
Passing by many small streams before entering into a large forest at the foothills of a great chain of mountains.
You come to a lake which is enormous,
Yet clear,
Blue and fresh.
You stop with your guide and drink and rest a while.
Upon continuing the journey,
You begin to feel some uncertainty and mistrust for your guide.
The forest has become so dense,
It doesn't seem like a trail anyone would want to follow.
You can't see very far in any direction,
And with the sacred mountain far out of sight,
Home also seems so far away.
After some time,
You notice the forest is becoming less dense as you begin to ascend up into the mountains.
Looking back,
You can see the forest of treetops and further off,
The rooftops of your hometown.
The sight of the town and the tiredness of your body make you feel like perhaps the journey is not worth the effort.
You feel the intense urge to turn back and return to the comforts of your home and the friends you left behind.
But the guide insists that you continue,
So you go on.
The terrain becomes rougher,
And the ascent becomes steeper.
You are feeling worn down,
But the guide continues at their steady pace.
Sometimes their relentless pace frustrates you and makes you angry.
At other times you are grateful for their expert guidance and skill in climbing the more difficult terrain and avoiding the places that would have been impossible for you to climb.
The vegetation becomes less and less dense.
The ground is now rocky and rugged.
All previous thoughts of home and the past have gone as you focus completely on climbing and keeping up with the guide.
Overwhelmed by fatigue,
You collapse on the ground to rest.
You feel exhausted and defeated,
Not caring if the guide waits for you or not.
The whole journey seems to be pointless.
The guide comes beside you,
Takes you by the hand,
And starts walking again with each step,
Repeating the words,
I will.
You have now started to walk and step with them,
With the sounds of the words,
I will,
Echoing all throughout you,
Intriguing,
Encouraging,
And inspiring you to continue with tremendous strength and energy.
The guide releases your hand,
But the words continue resounding through your mind as you closely follow them further and further upwards.
As you near the top of the sacred mountain,
The peak is even more difficult than before.
You take your own relaxed pace as the guide soars off in front of you.
Suddenly you reach the top where the guide is there waiting for you.
You look out over the breathtaking panoramic view and feel an intense rush of exhilaration and excitement rushing all throughout you.
Looking at your guide,
They give you a deeply meaningful smile,
And you feel grateful to them for their forcefulness during the climb.
You are exalted by the environment,
Overwhelmed by an immensely rewarding feeling you have never felt before.
Still totally absorbed in this exhilaration,
The guide turns to you and says,
Follow me,
Leaping from the edge of the peak and flying off into space.
Without any hesitation,
You follow.
Bring your awareness back to Chittagosh,
The featureless void of inner space.
Repeat your sankalpa three times with convincing enthusiasm.
Become aware of your breathing.
Simply observe the incoming and outgoing breath.
If the breaths are long and rhythmical,
That is fine.
If the breaths are short and arrhythmic,
That too is fine.
Become aware of the more subtle sensations of the breath within your body.
Feel the life-giving flow of vitality,
Prana,
Which flows with the breath.
Now,
Take a deep,
Full breath.
Feeling aware of relaxation spreading through your entire body.
With the exhalation,
Release all muscular tension from head to toe.
Gradually externalize your awareness by becoming aware of your surroundings.
The various objects of perception entering from the five sense organs,
Such as sound and feelings.
Bring your awareness back to your physical existence.
When you are ready,
Make small movements with the ankles and wrists,
The fingers and toes.
Slowly start to stretch and open your eyes to end this practice.
The practice of yoga nidra is now complete.
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With great love and respect,
I thank you with all my heart.
Om Shanti Shanti Shanti Shanti Shanti Shanti
