Yoga nidra are the art of conscious relaxation.
Prepare yourself by lying on the floor,
Maybe you have a blanket to cover the body.
Separate the feet about a foot and a half or two feet apart from each other.
Arms about a foot away from the body,
Palms facing upwards.
Adjust your body so that you are extremely comfortable.
Remove the hairband so the neck is straight,
Head is straight.
Close the eyes softly.
Om Sahana Vavattu Sahana Bonaktu Sahaviryan Kadavavahai Tejasvinavaditamastamavidvishavahai Om Shanti Shanti Shanti Make any final adjustments so that you are extremely comfortable so you don't have to move for the rest of the practice.
If there's a burning itch you may scratch but for the most part try not to move henceforth.
As you lie on the floor with the eyelids softly closed I want you to gaze into the center of the eyebrows.
As you gaze there I want you to scan the phase of life that you are living at this moment.
Whenever each and every one of us does that each and every one of us will naturally find an aspect of our lifestyle that we can improve upon.
When you find an aspect of your life that you want to improve I want you to mentally repeat a short positive phrase for it.
It is sometimes referred to as a sankalpa.
An example is I sleep deeper at night or I eat healthy or I am tolerant.
You know the phase of life that you are living at this moment.
Mentally formulate your short positive phrase three times now.
Very good.
Now we're going to rotate the consciousness over the body.
Whichever part of the body my voice says I want you to mentally repeat it,
Mentally echo it,
Simultaneously take your awareness to that part of the body.
The body remains still only the mind moves.
Take your awareness to the right thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
To the back of the right hand,
Center of the right palm,
Right wrist,
Right forearm,
Right elbow,
Right upper arm,
Right armpit,
Right waist,
Right hip,
Right thigh,
Right knee,
Right calf,
Right ankle,
Right heel,
Sole of the right foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Take your awareness to the left side of the body,
To the left thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
To the back of the left hand,
Center of the left palm,
Left wrist,
Left forearm,
Left elbow,
Left upper arm,
Left armpit,
Left waist,
Left hip,
Left thigh,
Left knee,
Left calf,
Left ankle,
Left heel,
Sole of the left foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Take your awareness to the entire right arm,
To the entire left arm.
Become aware of both arms simultaneously.
Take your awareness to the entire right leg,
To the entire left leg.
Become aware of both legs simultaneously.
Take your awareness to the entire body,
The entire body,
The entire body.
As the physical body moves into deeper and deeper states of relaxation,
Let's relax the mind as well.
Bring the focus of the mind to the breath at the entrance of the nostrils.
Try not to control the breath,
Just witness it moving in and out.
Move the focus to the breath in the abdomen,
Try not to control the movement of the abdomen,
Just witness it.
As you inhale and exhale,
The abdomen naturally makes a small movement up and down,
Just be a witness.
I want you to mentally count the breath backwards from 27 to 1.
Try not to lose count.
If you lose count,
Start all over again.
If you fall asleep and you get up,
Start all over again.
If you reach 1 before I start to speak,
Start all over again as well.
Mentally repeat 27 navel up,
27 navel down,
26 navel up,
26 navel down.
Continue at your pace to 1.
Very good.
As the physical body moves into deeper and deeper states of relaxation,
The mind is still awake.
I want you to use the creative power of your mind and imagine your whole body is becoming extremely heavy.
Imagine your body's weight has multiplied 10 times more,
It is so heavy,
It is sinking down down down into the floor.
Experience heaviness in the body now.
This time use the creative power of your mind and imagine your whole body is becoming extremely light.
Imagine your body's weight has developed the same weight as that as a cloud.
Imagine the body is lifting up off the floor and floating up to the ceiling like a cloud.
Experience lightness in the body now.
Gazing into the center of the eyebrows,
I want you to move back in time to a time when you are extremely happy.
Remember the people around the colors,
The sounds,
The laughter,
The joy.
Experience happiness in the body now.
As we come to an end of the NIDRA practice,
I want you to mentally repeat your short positive phrase which you began with.
That same short positive phrase,
Mentally repeat it three times now.
Very good,
Bringing the life force back into the physical body slowly.
Move your fingers and toes slowly.
Bend the left knee slowly,
Left sole of the foot on the mat.
Take the right arm over the head onto the floor.
Roll over onto the right side of the body.
Use the right arm as your pillow,
Left palm on the abdomen.
Feeling refreshed,
Rejuvenated and relaxed.
The use of the left palm,
Push up off the floor.
Come up into seated posture.
Palms to the heart,
Lower the head towards the Lord in the heart.
Namaste.
