Please get ready for yoga nidra.
Lie down on your back in Shavasana.
In this position,
The body should be straight from head to toe,
The legs slightly apart,
And the arms a little away from the body,
With the palms of the hands turned upwards.
Make yourself comfortable.
During yoga nidra,
There should be no physical movement.
Close your eyes and keep them closed until you are told to open them.
Take a deep breath in,
And as you breathe out,
Feel the cares and worries of the day flow out of you.
During yoga nidra,
You are functioning on the levels of hearing and awareness,
And the only important thing is to follow the voice of the instructor.
You must not try to intellectualize or analyze the instructions,
As this will disturb your mental relaxation.
Simply follow the voice with total attention and feeling.
If thoughts come to you from time to time,
Don't worry,
Just continue with the practice.
Allow yourself to become calm and steady.
Now bring about a feeling of inner relaxation in the whole body.
Concentrate on the body and become aware of the importance of complete stillness.
Develop your awareness of the body from the top of the head to the tips of the toes.
Take a deep breath in and breathe out.
Complete stillness,
Complete awareness of the whole body.
Breathe in and breathe out.
At this moment,
You should make your sankalpa or a resolve.
The resolve will have to be very simple.
It will 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.
We now begin rotation of consciousness,
Rotation of awareness by taking a trip through the different parts of the body as quickly as possible.
The awareness is to go from part to part.
Repeat the part in your mind and simultaneously become aware of that part of the body.
Become aware of the right hand.
Right hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Become aware of your palm.
Back of the hand.
The wrist.
The lower arm.
The elbow.
The upper arm.
The shoulder.
The armpit.
The right waist.
The right hip.
The right thigh.
The kneecap.
The calf muscle.
The ankle.
The heel.
The sole of the right foot.
The top of the foot.
The big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Become aware of the left hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Back of the hand.
The wrist.
The lower arm.
The elbow.
The upper arm.
The shoulder.
The armpit.
The left waist.
The left hip.
The left thigh.
The kneecap.
The calf muscle.
The ankle.
The heel.
The sole of the left foot.
The top of the foot.
The big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Now to the back.
Become aware of the right shoulder blade.
The left shoulder blade.
The right buttock.
The left buttock.
The spine.
The entire back together.
Now go to the top of the head.
The top of the head.
The forehead.
Both sides of the head.
The right eyebrow.
The left eyebrow.
The space between the eyebrows.
The right eyelid.
The left eyelid.
The right eye.
The left eye.
The right ear.
The left ear.
The right cheek.
The left cheek.
The nose.
The tip of the nose.
The upper lip.
The lower lip.
The chin.
The throat.
The right chest.
The left chest.
The middle of the chest.
The navel.
The abdomen.
The whole of the right leg.
The whole of the left leg.
Both legs.
The whole of the right arm.
The whole of the left arm.
Both arms.
The whole of the back.
Both legs.
Spine.
Shoulder blades.
The whole of the front.
Abdomen.
Chest.
The whole of the back and front together.
The whole of the head.
The whole body.
The whole body.
The whole body.
The whole body is lying down.
Become aware of your body lying down.
Your body is lying down.
See your body lying perfectly still in this room at this moment.
Visualise this image in your mind.
Become aware of your breath.
Feel the flow of your breath in and out of your lungs.
Do not try to change the rhythm.
The breathing is natural.
You are not doing it.
There is no effort needed.
Maintain awareness of your breath.
Concentrate awareness of the breath.
Now concentrate your awareness on the movement of your lower belly.
The movement of your navel area.
Your navel is rising and falling slightly with every breath.
With each and every breath,
It expands and contracts.
Focus on this movement in synchronisation with your breath.
Go on practising.
But be sure that you are aware.
You are concentrating on this movement of each breath.
Now start counting your breaths backwards from 27 to 1.
Like this.
27 rising.
27 falling.
26 rising.
26 falling.
25 rising.
25 falling.
And so on.
Say the words and numbers mentally to yourself as you count your breaths.
Be sure that you don't make a mistake.
If you do,
You just go back to 27 and start again counting your breaths backwards from 27 to 1.
Now stop your counting of the navel breath and shift your attention to the chest.
The chest is rising and falling slightly with each and every breath.
Become aware of this.
Continue concentrating on the movement of the chest and start counting backwards from 27 to 1 in the same way as before.
27 chest rising.
27 chest falling.
26 chest rising.
26 chest falling.
And so on.
Continue to count.
Follow the rise and fall of the chest movement.
And so on.
Stop counting and now go to the nostrils.
Become aware of the breath moving in and out of the nostrils.
Concentrate on the movement of the breath in and out of the nostrils and start counting as before.
27 breathing in.
27 breathing out.
Complete awareness.
Continue counting.
Stop your counting and leave your breathing.
We now come to visualization.
A number of things will be named and you should try to develop a vision of them on all levels.
Feeling,
Awareness,
Emotion,
Imagination as best as you can.
Burning candle.
Burning candle.
Burning candle.
Endless desert.
Endless desert.
Endless desert.
Egyptian pyramid.
Egyptian pyramid.
Egyptian pyramid.
Torrential rain.
Torrential rain.
Torrential rain.
Snow-capped mountains.
Snow-capped mountains.
Snow-capped mountains.
Greek temple at sunrise.
Greek temple at sunrise.
Greek temple at sunrise.
Coffin beside a grave.
Coffin beside a grave.
Coffin beside a grave.
Birds flying across a sunset.
Birds flying across a sunset.
Birds flying across a sunset.
Red clouds drifting.
Red clouds drifting.
Red clouds drifting.
Cross above a church.
Cross above a church.
Cross above a church.
Stars at night.
Stars at night.
Stars at night.
Full moon.
Full moon.
Full moon.
Smiling Buddha.
Smiling Buddha.
Smiling Buddha.
Wind from the sea.
Wind from the sea.
Wind from the sea.
Waves breaking on a deserted beach.
Waves breaking on a deserted beach.
The restless sea.
Eternal restless sea.
Eternal restless sea.
Waves breaking on a deserted beach.
Waves breaking on a deserted beach.
Now is the time to repeat your resolve.
Repeat the same resolve that you made at the beginning of the practice.
Do not change it.
Repeat the same resolve three times with full awareness and feeling.
Use all efforts.
Draw your mind outside and become aware of your breathing.
Become aware of the natural breath.
Awareness of the whole body.
And awareness of breathing.
Your body is lying totally relaxed.
You are breathing quietly and slowly.
Feel awareness of your body from the top of the head to the tips of the toes.
Become aware of the support of the floor of the bed.
The position of your body lying down.
Visualize the room around you.
Become aware of your surroundings.
Lie quietly for some time with your eyes closed.
Start moving your body and stretching yourself.
Please take your time.
Do not hurry.
As you gently awaken yourself and the body,
Find your way to support and sit up slowly with a few blinks.
Gently open your eyes.
The practice of Yoga Nidra is now complete.
