Please get ready for the short version of Yoga Nidra.
Make sure you are in a pleasant environment where you can relax comfortably for the next 20 minutes.
Turn your phone on silent and set an alarm if there is something that you need to attend to after the practice.
The practice that follows will guide you to experience deep levels of relaxation and rejuvenation in your body and your mind.
And at the end of the practice,
You will return wide awake with a clear mind and a body full of energy.
Lie down on your back and adjust your body so you are completely comfortable.
Your legs are hip width apart with the toes floating outwards.
Your arms are a little away from the body with the palms of the hands turned upwards.
Adjust everything,
Your body,
Position,
The clothes,
Until you are completely comfortable.
Gently close your eyes and bring your awareness to your breath.
As you breathe in,
Feel peace and calmness flowing into your body.
And as you breathe out,
Feel the relaxation in your body becoming deeper and deeper with each relaxing breath.
Breathe in,
Peace and calmness.
And as you breathe out,
Feel the relaxation in the body becoming deeper with each natural breath.
Next become aware of the sounds in the distance and the sounds far away.
Move your awareness to just the sounds from the outside of this room.
And then bring your awareness back to just the sounds in this room,
Just this room.
Experience your whole body lying on the floor.
Feel the whole body lying on the floor.
Awareness of your whole body.
Become aware of your breath.
Observe your natural breath at the nostrils,
Flowing in and out of your body.
Just watch and be consciously aware of your natural breathing process.
Now we will rotate our awareness around the body.
Taking a journey through different parts of the body.
Just move your awareness from body part to body part.
Keep yourself alert and awake and no need to concentrate.
Just become aware of your right hand.
Your right hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
The palm of the hand.
The back of the hand.
The wrist.
Forearm.
The elbow.
Upper arm.
The shoulder.
Your armpit.
The right side of the waist.
The right hip.
Right thigh.
The kneecap.
The calf muscle.
The right ankle.
The heel.
The sole of the right foot.
Now become aware of the left hand.
And the left hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
The palm of the hand.
Back of the hand.
The left wrist.
The lower arm.
Left elbow.
And upper arm.
Left shoulder.
Arm pit.
The left waist.
The left hip.
The left thigh.
Kneecap.
Calf muscle.
The ankle.
The heel.
The sole of the left foot.
Now to your back.
Be aware of your right shoulder blade.
The left shoulder blade.
Right buttock.
Left buttock.
The spine.
The whole back together.
Now go to the top of the head.
The forehead.
Right eyebrow.
Left eyebrow.
Right eyelid.
The left eyelid.
Right eye.
Left eye.
The nose.
Right ear.
Left ear.
Right cheek.
Left cheek.
The tip of the nose.
The mouth.
And your lips.
The whole right leg.
The whole left leg.
Both legs together.
The whole right arm.
The whole left arm.
Both arms together.
The whole of the back.
Buttocks.
Spine.
The shoulder blades.
Whole front of the abdomen.
Chest.
Whole back and front together.
The whole head.
Then your whole body.
Your whole body.
Remain aware and awake.
Your body is lying on the floor in perfect stillness.
Visualize your body lying on the floor comfortably,
Perfectly still.
Feel the flow of your breath flowing in and out of your lungs.
Just be aware of the natural automatic breathing process.
Maintain awareness of your breath.
Now concentrate your awareness on the movement of your navel.
Your navel is rising and lowering with each natural breath.
Focus on the movement of your navel in synchronization with your breath.
Focus on the movements of your navel.
Next we start to count the breaths internally to ourselves down from 11 to 1.
The technique is to observe your breath and as your navel rises count to yourself 11 my navel is rising and as you exhale count to yourself 11 my navel is lowering.
Then 10 my navel is rising and so forth.
Counting the breaths down with total awareness.
It's part of the practice to come back to the start if you miss any counts.
So count the breaths down now from 11 to 1.
Mind.
You You You Stop the counting and observe your natural breath once again Become aware of your body your body lying on the floor Become aware of your arms and legs and your body lying on the floor Return your awareness to the room walls and the ceiling Allowing natural energy to flow back into your body And slowly returning back into the room feeling refreshed revitalized With a body full of energy ready to recommence your day Gently open the eyes and this completes the practice
