Welcome!
Today we are going to do yoga nidra practice.
Yoga nidra is a relaxation practice for body-mind relaxation with a focus on awareness heightened awareness.
I will guide you through the practice and so follow my voice and if you feel like falling asleep during the practice I will remind you throughout the practice not to fall asleep.
We start the practice now.
Bring your awareness to the point of contact between your body and the floor or the mat starting with the head,
The shoulders.
If you feel any unnecessary tensions in the shoulders take a conscious breath and release the shoulders.
Bring your awareness on your point of contact between your arms and the floor or the mat,
Your back,
The back of the body,
The hips,
The back of the legs,
The feet,
Now the front of the legs.
Feel the different textures on the legs contact of the fabric,
Contact with the air,
The hips,
Torso,
Face.
Feel the contact of the air on your face.
Contact the weight of the fabric on your forehead and eyes.
Bring your awareness on the space between the arms and the body.
Feel the space between the legs.
Now become aware of the space where you are.
Visualize in your head the four walls,
The ceiling,
The floor.
Visualize the body in lying in that space.
Becoming aware of the sounds,
Distant sounds first,
Close sounds.
Now we will take a rotation of awareness.
So I will guide you through it.
We start with the right side of the body,
Then the left side of the body,
Then the back of the body,
The front of the body.
So we move swiftly from different parts of the body and you can choose between either visualize the part of the body I will mention or feel that part of the body.
If you feel like falling asleep I will remind you to stay awake.
We start with the right side,
So the right thumb,
First finger,
Second finger,
Third finger,
Fourth finger,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Right side of the body,
Hip,
Thigh,
Knee,
Front of the knee,
Back of the knee,
Right shin,
Calf,
Ankle,
Heel,
Instep,
Sole of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
The whole of the right foot,
The whole of the right leg,
The whole of the right arm,
The whole of the right side.
Now the left side,
Left big left thumb,
First finger,
Second finger,
Third finger,
Fourth finger,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Left side of the body,
Left hip,
Thigh,
Front of the knee,
Back of the knee,
Shin,
Calf,
Ankle,
Heel,
Instep,
Sole of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Top of the foot.
The whole left foot,
The whole left leg,
The whole left arm,
The whole left side.
Now back of the body,
Right buttocks,
Left buttocks,
Right side of the lower back,
Left side of the lower back,
Right shoulder,
Left shoulder,
The spinal cord,
The spinal cord,
The spinal cord,
The whole of the back,
Neck,
Back of the head,
Crown of the head,
Forehead,
Right eyebrow,
Left eyebrow,
The point between the eyebrows,
Nose,
The tip of the nose,
Upper lip,
Lower lip,
Right side of the jaw,
Left side of the jaw,
Right temple,
Left temple,
The whole face,
The whole face,
Front of the neck,
Right collarbone,
Left collarbone,
Right chest,
Left chest,
Abdomen,
Right thumb,
Right side of the pelvis,
Left side of the pelvis,
The whole front of the body,
The whole front of the body.
Now both legs together,
Both arms together,
The torso,
The head,
The whole body,
The whole body.
Now bring your awareness to your breath,
Breath coming in through your nose and entering,
Feeling your body and exhaling.
Stay awake.
Awareness on the breath.
When breathing in,
Sense the pause at the top of the inhale and at the bottom of the exhale,
Another pause.
Another pause.
Four stages of the breath.
Inhale,
Pause,
Exhale,
Pause.
Now bring your awareness to the temperature of the breath coming in through your nose,
Temperature of the breath coming out through your nose,
Cool air entering,
Warmer air on the exhale.
Now release your attention on this,
Just coming back to the breath,
Normal breath.
Become aware of the space where you are,
The room where you are,
The sounds,
The body lying on the floor,
The point of contact between the feet on the floor,
The legs,
Hips,
Back and head,
Point of contact between the lips,
Point of contact between the eyelids.
Now start moving gently your feet and extend your legs.
Start gently moving your hands,
Extend your arms,
Start moving your head left to right.
The practice of yoga nidra is complete.
Aryam tatsat,
Aryam tatsat.
