Welcome to Yoga Nidra.
Lie down in Shavasana,
The Corpse Pose.
Place your arms slightly away from your body,
Palm facing upward.
Let the legs rest naturally apart.
Ensure the body is symmetrical and comfortable.
Close your eyes.
Feel the whole body resting on the ground.
Allow it to become soft and heavy.
Surrender the weight of your body completely to the earth.
Now begin to relax each part of your body with awareness.
Start with your left leg.
From down upward,
Toes,
Foot,
Calf,
Knee,
Thigh,
Hip.
Let the whole left leg relax completely.
Move to your right leg in the same way.
Feel both legs resting in complete relaxation.
Bring your attention to the left arm,
From fingertips to shoulder.
Then the right arm.
Both arms soft,
Heavy and still.
Now relax the pelvic area,
Hips,
Lower abdomen and lower back.
Relax the chest,
The shoulders and the neck.
Let go in the face,
Jaw,
Lips,
Eyes,
Forehead and scalp.
Feel the entire body as one unified field of stillness,
A global relaxation of all muscles and tissues.
Now bring your awareness to your breath.
Do not change its rhythm,
Only observe.
The breath moves in and out naturally.
With each exhalation,
Let go a little more.
With each inhalation,
Feel calmness expanding.
Now direct your attention to your left hand.
Feel it from the inside,
The weight,
The pulse,
The warmth.
Let your consciousness dwell entirely in your left hand.
It is as if your whole being is present only there.
Expand this awareness to your right hand.
Both hands alive,
Vibrating.
Let this awareness rise to the shoulders,
The neck and the head.
Feel the presence of life in every cell,
In quiet vibration.
Now expand to your chest and abdomen.
Feel the breath moving within like gentle waves.
Expand again to your legs and feet.
The whole body becomes a single field of awareness.
Now perceive a condition of floating into the vastness,
The infinite.
Know the overall loss of the feeling of body outline.
Perceive your inner freedom.
In this state of mind,
You can contact the superior planes of your being,
Of your soul.
Rest in this vast inner space.
Let consciousness expand in silence.
Slowly come back to your consciousness and your body outline.
Slowly come back to your physical body.
Become aware of the feeling of deep internal calmness,
Of the harmonious distribution of the received energies.
Conclude with a grateful thought towards the creators of the yoga system and Shiva,
The great guru.
Come back more to your physical body.
Slowly move your fingers and toes.
Slowly open your eyes.
With this we conclude our session of Yoga Nidra.
