This practice is an interlude to work.
So make yourself comfortable.
Turn the phone off,
Shut the door,
Close the curtains,
Either lie on the floor,
The couch,
Or make yourself comfortable on your chair.
So just completely make yourself comfortable.
Just feel,
Make any changes that you need to make in your body.
And at this moment you should make your resolve.
The resolve is similar to an affirmation.
It's very simple.
Just try to discover one naturally.
You must develop a resolve to say it this time.
It should 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're now going to 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.
Keep yourself alert,
But do not concentrate too intensely.
Become aware of the right hand.
Right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger.
Palm of your 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 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 foot,
The top of the left foot,
The big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Now to the back.
Become aware of the right shoulder blade,
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 chin,
The throat,
The right side of the chest,
The left side of the 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,
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.
Become aware of the whole of your body.
See your body.
In this room,
Visualize the 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,
Automatic.
You are not doing it.
There is no effort.
And maintain awareness of your breath.
Continue.
Continue.
Continue.
Continue.
Now concentrate your awareness on the body,
Around the navel,
The chest.
As it moves as you breathe,
Feel the movements,
Rising with the inhale and falling slightly with every breath.
With each and every breath,
The body expands and contracts.
Concentrate on this movement in synchronization with your breath.
Now is the time to repeat your resolve.
Repeat the same resolve that you made at the beginning of the practice,
One and the same.
Do not change it.
Repeat the resolve three times with full awareness and feeling.
Relax all efforts.
Draw your mind outside.
Feeling the air on your face,
Becoming aware of the natural breath,
Awareness of the whole body,
And awareness of breathing.
Your body is totally relaxed.
You are breathing quietly and slowly.
Develop awareness of your body from the top of your head to the tips of your toes and say mentally in your mind,
Relax.
Repeat mentally to yourself,
Relax,
Twice more.
Relax.
Repeat mentally to yourself,
Relax,
Twice more.
Become aware of the position of your body.
Visualize the room around you.
Become aware of your surroundings.
Just staying quiet for some time with your eyes closed,
Pausing,
Releasing,
Relaxing.
And now start moving your body,
Stretching yourself,
Taking a big breath.
Take your time.
Don't hurry,
And when you are sure that you're wide awake,
Just open your eyes,
And the practice of yoga nidra is now complete.
