Begin by lying down in Shavasana and give your body this moment to become still.
Feel the stability of your body by rotating your awareness around the various points of contact between your body and the floor.
Scan your awareness quickly around the body.
The forelimbs,
Torso,
Back,
Neck,
And head.
Release all the muscles of the face.
The muscles inside the mouth and tongue.
The muscles surrounding the eyes and forehead.
Become aware to all the muscles of the face together at once.
Now turn your attention to the breath.
Just passively witness the soothing ebb and flow of the natural breath.
Feel all the muscles involved in the act of breathing.
And release all unnecessary muscular tension,
Returning your focus to the perfectly relaxed state of the body.
The body and the breath.
Visualize the treetops and rooftops of your local community.
And above that is the clear blue sky.
Just think of the expansive clear blue sky.
Infinite and serene.
Now say to yourself three times,
I am strong.
I am strong.
And now bring your awareness to the right hand.
Feel a wave of heaviness spreading from the right hand thumb to the second finger.
Third,
Fourth,
Fifth finger.
Palm of the hand.
Back of the hand.
Right wrist.
Lower arm.
Elbow.
Upper arm.
Hand shoulder.
Armpit.
Right waist.
Hip.
Thigh.
Back of the thigh.
Knee cap.
Back of the knee.
Chin.
Calf muscle.
Ankle.
Heel.
Sole.
Top of the right foot.
Big toe.
Second.
Third.
Fourth.
And fifth toe.
The whole right side of the body.
Now bring your awareness to the left hand.
Feeling a wave of heaviness spread from the left hand thumb.
Second finger.
Third.
Fourth.
Fifth finger.
Palm of the hand.
Back of the hand.
Left wrist.
Lower arm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Left waist.
Hip.
Thigh.
Back of the thigh.
Knee cap.
Back of the knee.
Chin.
Calf muscle.
Ankle.
Heel.
Sole.
Top of the left foot.
Big toe.
Second.
Third.
Fourth.
And fifth toe.
The whole left side of the body.
And now become aware to the crown of the head.
Forehead.
Right eyebrow.
Left eyebrow.
The brow center.
Right eyelid.
Left eyelid.
Right eye.
Left eye.
Right ear.
Left ear.
The nose.
Tip of the nose.
Right nostril.
Left nostril.
Right cheek.
Left cheek.
Upper lip.
Lower lip.
The chin.
Throat.
Pit of the throat.
Right collarbone.
Left collarbone.
Right chest muscle.
Left chest muscle.
The sternum.
Upper abdomen.
Navel.
Lower abdomen.
And groin.
The whole right leg.
Whole left leg.
Both legs together.
The whole right arm.
Whole left arm.
Both arms together.
The front side of the torso.
The back.
Shoulders.
Neck.
Face.
Right side of the head.
Left side of the head.
The back of the head.
Top of the head.
The whole head together.
The whole body.
The whole body at once together.
Take this moment to consider all that your body does for you.
All the various systems and functions of the body which continue working every minute of every day without fail.
Consider what a great companion this body has been for you.
Throughout everything,
It has remained here with you.
Consider for a moment all the memorable experiences,
Both good and bad,
You have been through with this body.
Feel your body from head to toe.
Reunite your awareness with the body.
Be intimately aware of this physical manifestation of your soul.
This vehicle that allows your soul to experience the physical dimension.
To satisfy various desires.
And fulfill your higher soul purpose.
Feel your body with tremendous gratitude.
And remind yourself,
Although I have a body,
I am not my body.
Give yourself this moment to feel gratitude and appreciation for the temporary vehicle of this body.
´ Now,
Bring your awareness down to the navel and become aware of the heat and dynamic energy of vital power at the navel.
Within the core of the navel is a ball of heat and fire like a small sun within the core of the navel.
Inhale,
Feeling this small sun expand in all directions,
Building in intensity and consuming your entire body at the top of the inhalation.
And then exhale as it returns to a tight ball of heat at the core of the navel.
Keep your focus on the inner nucleus of personal power within the core of the navel and feel the waves of energy pulsating outwards and back in with each inhalation and each exhalation.
Exhale expanding saying to yourself,
I am strong.
Exhale refocus at the core of the navel and say,
I am strong.
Exhale dynamic energy spreading throughout your whole being,
Telling yourself,
I am strong.
Exhale consolidating and concentrating your power at the navel.
I am strong.
Exhale,
Feeling this small sun expanding throughout your whole being.
Remind yourself of your indomitable willpower and limitless inner strength.
Feel the pulsations of heat,
Light,
Strength and power emanating from Manipur.
Manipura with every breath.
Inhale,
Expand vital power.
Saying I am strong.
Exhale concentrating vital power.
Saying I am strong.
Exhale,
Feeling this small sun expanding throughout your whole being.
Now,
Stop the visualization with the breath and feel the vital power that you have.
You have built up through this practice,
Now coursing all throughout your body.
As the body becomes strong and powerful,
The mind too also becomes strong and powerful.
Feel the vital power of Prana Shakti surging within you from the navel outwards to the top of the head and the tips of the fingers and toes.
Within the core of the navel is a limitless reservoir of power.
See the bright yellow lotus flower with ten petals as bright as the sun located within the solar plexus region directly back from the navel.
Focus on the ten petaled yellow lotus flower and give yourself this time to feel the limitless source of inner power,
Strength and vitality within Manipura.
Hyp Flash intro say to yourself three times I am strong I am strong I am strong feel inner strength emanating from the very core of your being and now prepare to end this session by returning your awareness to the body and the breath feel the body lying in shavasana and extrovert your awareness to the world around you listen to the various sounds and noises and feel the sensation of air on your skin and whenever you are ready begin to slowly reinitiate movement with your body stretch and open your eyes to end this session the practice of yoga nidra is now complete on shanti shanti shanti he Haare Aum you
