Get ready for yoga nidra.
Lie down in savasana,
Feet apart in the palms of the hands facing upwards.
Close your eyes and quickly become motionless.
Now is the time to make any adjustments.
There should be absolutely no movement until the practice is finished.
For just an hour,
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 the building.
Allow your sense of hearing to range into the distance and then gradually withdraw it back into this building,
Back here.
Then gradually withdraw it back into this building,
Back into this room.
Develop your awareness of this room and yourself lying on the floor.
Become aware of your body lying on the floor.
Become aware of your breathing.
Just be conscious that you are breathing.
Do not concentrate.
Awareness of your breath and awareness of your body.
Remember your purpose and say mentally to yourself,
I am going to practice yoga nidra.
I will remain awake.
I will not sleep.
At this moment,
You should make your resolve.
The resolve will have to be very simple.
Try to discover one naturally.
You must develop a resolve to say at this time.
It should be a short,
Positive statement in simple language,
Stated three times with awareness,
Feeling,
And emphasis.
The resolve you make during yoga nidra is bound to come true in your life.
Rotation of consciousness.
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 muscle,
Ankle,
Heel,
Sole,
Top of the foot,
Right toes,
One,
Two,
Three,
Four,
Five.
Left side,
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 muscle,
Ankle,
Heel,
Sole,
Top of the foot,
Left toes,
One,
Two,
Three,
Four,
Five.
Front of the body.
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,
Upper lip,
Lower lip,
Chin,
Jaw,
Throat,
Right collarbone,
Left collarbone,
Right chest,
Left chest,
Middle of the chest,
Navel,
Upper abdomen,
Lower abdomen,
Right groin,
Left groin,
Right thigh,
Left thigh,
Right knee,
Left knee,
Right calf muscle,
Left calf muscle,
Right ankle,
Left ankle,
Right toes,
Left toes,
Now the back,
Right sole,
Left sole,
Right heel,
Left heel,
Right calf muscle,
Left calf muscle,
Back of the right knee,
Back of the left knee,
Back of right thigh,
Back of left thigh,
Right buttock,
Left buttock,
Right hip,
Left hip,
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,
Whole body together.
Rotation of consciousness again,
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,
Knee cap,
Calf muscle,
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,
Knee cap,
Calf muscle,
Ankle,
Heel,
Sole,
Top of the foot,
Left toes,
One,
Two,
Three,
Four,
Five,
Front,
Go to the top of the head,
Forehead,
Right eyebrow,
Left eyebrow,
Right eyebrow center,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Right ear,
Left ear,
Right nostril,
Left nostril,
Right cheek,
Left cheek,
Upper lip,
Lower lip,
Chin,
Jaw,
Throat,
Right collarbone,
Left collarbone,
Right chest,
Left chest,
Middle of the chest,
Navel,
Upper abdomen,
Lower abdomen,
Right groin,
Left groin,
Right thigh,
Left thigh,
Right knee,
Left knee,
Right calf muscle,
Left calf muscle,
Right ankle,
Left ankle,
Right toes,
Left toes,
Now the back,
Right sole,
Left sole,
Right heel,
Left heel,
Right calf muscle,
Left calf muscle,
Back of the right knee,
Back of left knee,
Back of right thigh,
Back of left thigh,
Right buttock,
Left buttock,
Right hip,
Left hip,
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,
Whole body together.
Skin awareness,
Please remember,
Do not sleep.
Become aware of the meeting parts between body and floor and concentrate on them for a short time.
Feel the meeting points between the body and the floor intensely,
Evenly.
Bring your attention to the soles of the feet.
Feel the skin on the soles of your feet from the heels to the tips of the toes.
Go to the palms of your hands.
Feel the skin on the palms of your hands and fingers.
Feel the skin and also become aware of the lines on your palms and fingers intensely with full awareness.
Bring your awareness to the face.
Become aware of the skin on your face.
Develop your awareness.
Develop your awareness of the skin on your forehead,
Cheeks,
And chin.
Become aware of any lines on your face.
Bring your attention to the eyelids.
Feel the meeting point between the eyelids.
And now the lips.
Feel the meeting point between the lips intensely with feeling.
Breathing,
Remember stay awake.
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 the 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 throat to navel.
Become aware of this.
Now,
Become aware of the breath through the nostrils.
The natural breath flowing through both nostrils and meeting at the top to form a triangle.
Think of the breaths as starting separately from a distance,
Drawing near,
And uniting in the eyebrow center.
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Now commence counting backwards from 27 to 1,
As follows.
27 breathing in,
27 breathing out.
26 breathing in,
26 breathing out.
And so on.
Say this mentally to yourself as you practice.
If you make a mistake,
You must go back to 27 and start again.
Keep the mind relaxed as you count.
Make it an enjoyable game to remain focused and count down breath by breath.
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Full awareness of nostril breathing and counting.
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Continue counting with total awareness.
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Continue with total awareness.
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Body.
Become aware of your physical existence.
Develop awareness of your surroundings,
The floor you are lying on,
The room you are in.
Externalize your attention.
Develop awareness of your surroundings,
The floor you are lying on,
The room you are in.
Externalize your attention.
Start making small movements in preparation for sitting up.
Take your time,
There is no hurry.
Sit up slowly and open your eyes.
The practice of yoga nidra is now complete.
Hariyom tat sat.
Hariyom tat sat.
Hariyom tat sat.
Sit up slowly and open your eyes.
Hariyom tat sat.
Hariyom tat sat.
Hariyom tat sat.
Hariyom tat sat.
