Welcome to the practice of yoga nidra.
This practice will bring you to a deep state of relaxation.
You can receive this practice by sitting on a chair or lying down on your mat with a warm blanket and support under your knees,
Your head or simply lying down in your bed.
During the practice we encourage the practitioner not to move,
To achieve the state of pratyahara,
Which is a state between awake and asleep.
And when this state is achieved,
The body goes in very deep and the mind goes into very deep relaxation.
We will also work with sankalpa.
Sankalpa is a desired wish,
A seed planted in the consciousness and it's a positive statement at the present tense,
Starting with I am.
So for instance it can be I am healthy,
I am here,
I am present.
It's something which comes naturally to your consciousness,
A direction.
If you do not have a sankalpa,
You can use the time allocated to bring the sound Aum to your mind.
We will call or recall to our mind the sankalpa at the beginning and at the end of the practice.
The practice of yoga nidra begins now.
Lie down comfortably and take the time to scan the body,
Starting with the feet,
The legs,
The hips,
The upper body,
Arms and head.
And if you feel you need any last adjustment,
To be even more comfortable,
Make those adjustments.
Become aware of where you are with your closed eyes.
Visualize the walls of the rooms where you are.
Visualize the ceiling,
The floor.
Visualize the space between the body and the walls and the space,
Feel the space between the body,
The arms and the sides of the body.
Feel the space between the legs and become aware of the plane of contact between the body and the floor.
It is neither the body nor the floor.
It is the plane of contact between the body and the floor,
The whole body and the floor.
Now bring your awareness to your lips,
Upper lip,
Lower lip and the plane of contact between the lips.
Feel the plane of contact between the lips,
The plane of contact between the body and the floor,
The plane of contact between the lips and now become aware of your eyelids,
Upper eyelid,
Lower eyelid,
The plane of contact between the eyelids.
Feel the plane of contact between the eyelids,
The plane of contact between the lips,
The plane of contact between the body and the floor,
The plane of contact between the lips,
The plane of contact between the eyelids,
The body and the floor,
Lips,
Eyelids,
Body,
Floor.
Bring your awareness to the point between the eyebrows and we bring to our mind Sankalpa,
The Sankalpa or the sound Aum.
And repeat three times with faith and conviction your Sankalpa or the sound Aum.
Begin now.
We release Sankalpa and we start with a rotation of awareness.
So part of the body will be mentioned.
When a part of the body is mentioned,
Visualize this part and feel it.
The rotation will go quite swiftly from part to part.
We will start with the right side,
Then the left side,
Back of the body,
Front of the body.
Starting now with the thumb from the right hand,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Right side of the body,
Hip,
Thigh,
Knee,
Back of the knee,
Shin,
Calf,
Right ankle,
Heel,
Sole,
Instep,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Now the left side,
Thumb of the left hand,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Back of the hand,
Left wrist,
Forearm,
Elbow,
Upper arm,
Left shoulder,
Armpit,
Left side,
Hip,
Thigh,
Knee,
Back of the knee,
Shin,
Calf,
Ankle,
Heel,
Instep,
Sole of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Both heels together,
Both soles of the feet together,
Right buttock,
Left buttock,
Right lower back,
Left lower back,
Right shoulder blade,
Left shoulder blade,
The spinal cord,
The whole back,
Back of the neck,
Back of the head,
Top of the head,
Forehead,
Right temple,
Left temple,
Right ear,
Left ear,
Right eyebrow,
Left eyebrow,
The point between the eyebrows,
Right eye,
Left eye,
The nose,
Tip of the nose,
Upper lip,
Lower lip,
Both lips together,
Chin,
The whole face,
Front of the neck,
Right chest,
Left chest,
The point between the chest,
Diaphragm,
Navel center,
Abdomen,
Groin,
The whole front of the body,
The right arm,
The left arm,
Both arms together,
Right leg,
Left leg,
Both legs together,
The whole body,
The whole body,
The whole body,
Feel the stillness of the body,
Bring your awareness to your breath,
Feel the difference of temperature between the air coming in,
Air coming out,
Cooler air coming in,
Warmer air coming out,
Feel the journey of the breath as it enters in the nose,
Feel the breath in the nose and bring your awareness to the throat,
Feel the breath in the throat,
Feel the rhythm of the breath,
Its characteristics and stay with it become aware of your chest,
Rising with each breath,
Feel the movement of the chest,
The rhythm of the chest become aware of the abdomen,
Moving with the breath,
Bring your attention to the abdomen and for the next few breaths,
Keep your attention where you feel the breath the most,
Perhaps it's in the nose or the throat,
Chest or the abdomen and maintain your awareness on where you feel the breath the most now release this point of focus,
Breathe with the whole body,
The whole body vibrant with the breath,
Nourished with the breath I will mention words,
With each word mentioned,
Imagine or visualize it a red rose,
A sunset by the beach the sound of waves,
The smell of earth after the rain a candle flame,
The sound of a bell a peacock feather,
Rolling dunes on a desert warm sand underneath your feet a golden egg bring your awareness to the point between the eyebrows,
Recall to your mind your sankalpa or the sound OM and repeat three times with faith and conviction,
Sankalpa or the sound OM,
Begin now become aware of the body lying on the ground,
The point of contact between the back body and the ground feel the contact of the fabric,
The weight of the blankets or covers on the body become aware of the sounds,
Close sounds,
Distant sounds and sense the body in the space,
In the room where it's lying and begin moving slowly your feet,
Extend your legs,
Move your hands,
Extend your arms,
Move your head from side to side take a deep breath,
The practice of yoga nidra is complete Aryom Tat Sat,
Aryom Tat Sat take the time you need to externalize your mind,
Come to a lying position on the side and when you are ready,
You will rejoin and continue the rest of your day full of energy and restored or go to a peaceful sleep thank you for practicing with me today
