Please get ready for Yoga Nidra.
It is a good idea to have a blanket available to keep you warm and comfortable.
Lie down and adopt the pose of Shavasana.
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 turned upwards.
Adjust everything,
Your body,
Position and clothes until you are completely comfortable.
It is best that you remain awake and still during Yoga Nidra so that your body and brain have a chance to fully relax.
However,
If you become uncomfortable,
Please feel free to change position.
Softly close your eyes and keep them closed until the practice has ended.
Take a deep breath and as you breathe out,
Feel the cares and worries of the day flow out of you.
Allow yourself to become calm and steady.
In the practice which follows,
You are going to develop the feeling of relaxation in the body.
It is not necessary to make movements or deliberately relax your muscles.
Simply develop the feeling of letting go.
The practice of Yoga Nidra is a practice that will guide you to a state of consciousness between wakefulness and sleeping.
Try to remain awake by listening to my voice.
During this meditation,
You are functioning on the levels of hearing and awareness.
Please absorb what you need in the moment and release what doesn't serve you.
There is no need to intellectualize or analyze the instructions as this will disrupt your mental relaxation.
If the mind becomes overactive with thoughts and worries,
Just come back to the sound of my voice.
Become aware of sounds in the distance.
Become aware of the most distant sounds you can hear.
Let your sense of hearing operate like a radar beam,
Searching out distant sounds and following them for a few seconds.
Move your attention from sound to sound without attempting to identify the source.
Gradually bring your attention to closer sounds,
To sounds outside your building and then sounds inside your building.
Now develop your awareness of your room without opening your eyes visualize the four walls,
The ceiling,
The floor,
Your body lying on the floor.
Become aware of the existence of your physical body lying on the floor.
Awareness of your body's stillness.
Develop an awareness of all the physical meeting points between your body and the floor.
Become aware of the natural breath.
Natural breath moving in and out through your nostrils.
Say mentally to yourself,
I am practicing yoga nidra.
I am awake,
Aware and safe.
At this moment you should make your sankalpa or intention.
The sankalpa should be a short and simple positive statement.
Try to discover one naturally.
It should be a short positive statement in simple language.
Please state your sankalpa clearly three times with awareness,
Feeling and emphasis.
The sankalpa you make during yoga nidra plants a seed in the fertile soil of your mind to bring about healing and transformation.
We now begin the 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.
The practice begins on the right side of the body.
Right 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 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,
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 whole 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 together,
The whole of the right arm,
The whole of the left arm,
Both arms together.
The whole of the back,
Buttocks,
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 together,
The whole body together,
The whole body together,
Aware and awake,
The whole body on the floor,
Become aware of your body lying on the floor.
Visualize in your mind the image of your body lying on the floor.
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,
Automatic.
You are not doing it.
There is no effort.
Maintain awareness of your breath.
In you,
Complete awareness of breath.
Now concentrate your awareness on the movement of your navel area.
Concentrate on your navel movements.
Your navel is rising and falling slightly with every breath.
With each and every breath,
It expands and contracts.
Concentrate on this movement in synchronization with your breath.
Stay with your breath,
Sure that you are aware and awake.
Now start counting your breath,
Breaths backwards from 27 to 1.
Like this,
27 navel rising,
27 navel falling,
26 navel rising,
26 navel falling,
25 navel rising,
25 navel falling and so on.
Say the words and numbers mentally to yourself as you count your breaths.
With total awareness that you are counting,
Go on counting from 27 to 1.
That's the beginning.
Faster.
Keep on with the practice.
Keep on with the practice.
Now,
Stop counting the navel breath and shift attention to the chest.
Your 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,
25 chest rising,
25 chest falling,
And so on.
Again,
Repeat the words and numbers mentally to yourself as you count.
Keep on with the practice.
Keep on with the practice.
Continue counting 27 to 1.
Keep on with the practice.
Seize your counting of the chest breaths and move your awareness to the throat.
Please move to the throat.
Become aware of your breath moving in and out of the throat.
Become aware of this.
