Prepare yourself for yoga nidra.
Assume the most comfortable relaxation or shavasana position as possible,
Ensuring any and all accommodations are made to facilitate any neck,
Shoulder or back conditions.
And then make final and further adjustments to the body and the pose in order to remain as still as possible.
Bringing your conscious awareness towards your breathing,
Allow yourself to switch off the jitter chatter of your mind that is your thoughts and allow yourself to tune into the stillness that is always available to you.
Let go of the whole body.
Relax the body to breathe with ease and breathe to relax the whole body.
Slowly bring your awareness to the right thumb.
Move your awareness to the right index finger,
To the right middle finger,
The right ring finger,
The right baby finger.
Move your awareness to the palm of the right hand,
To the back of the right hand,
To the right wrist.
Move your awareness to the right forearm,
To the right elbow,
To the right upper arm,
To the right shoulder.
Move your awareness to the right armpit,
To the right side of the body,
The right side of the waist,
The right hip,
The right thigh,
The right knee,
The right shin,
The right calf,
The right ankle,
The right heel.
Move your awareness to the top of the right foot,
To the sole of the right foot,
To the right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Slowly move your awareness to the left thumb,
To the left index finger,
The left middle finger,
The left ring finger,
The left baby finger.
Move your awareness to the palm of the left hand,
To the back of the left hand,
To the left wrist.
Move your awareness to the left forearm,
To the left elbow,
To the left upper arm,
To the left shoulder.
Move your awareness to the left armpit,
To the left side of the body,
The left hip,
The left thigh,
The left knee,
The left shin,
The left calf,
The left ankle,
The left heel.
Move your awareness to the top of the left foot,
To the sole of the left foot,
To the left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Move your awareness to the buttocks,
To the lower back,
The middle back,
The upper back.
Move your awareness to the whole spine.
Move your awareness to the shoulder blade,
To the back of the head,
To the crown of the head,
To the forehead.
Move your awareness to the right eyebrow,
To the left eyebrow,
To the eyebrow center.
Move your awareness to the right eye,
To the left eye,
To the right ear,
To the left ear,
The right cheek,
The left cheek,
The right side of the nose,
The left side of the nose.
Move your awareness to the upper lip,
The lower lip,
The chin.
Move your awareness to the right collarbone,
To the left collarbone,
To the right side of the chest,
To the left side of the chest,
To the center of the chest.
Move your awareness to the abdomen.
Slowly becoming aware of the movement of your abdomen with each breath,
Observing the natural rise of the belly on inhalation,
Observing the natural fall of the belly on exhalation.
Allowing your conscious awareness to rest on your abdomen,
To rest on the movement of your breath in your body,
To acknowledge the breath that life-force energy,
The prana that moves through you,
Moves in you and moves for you.
Allow your conscious awareness to be fully present with each breath.
Stay connected,
Stay present.
Allow that conscious awareness of your breath to dissipate all toxins,
Whether physical,
Mental or emotional,
From your body.
Allow the healing nature of your breathing to bring health and healing to body and mind.
Begin to be aware of a positive transformation from within that radiates healing,
Emanates warmth and exudes love for yourself.
Feel it,
Sense it,
Be present with it.
Their Lower Self is the Research Gangga or selfless thing like their self.
But if you are able to wait until the fill your Middle Soul with your inner soul Gently,
Become aware of the sounds that you hear outside the room that you are in.
Move your awareness to the sounds that you hear around you.
Move your awareness to the sound of your own breathing.
Become fully aware of the space that your body occupies.
Gently bring yourself out of your relaxation position by making gentle and subtle movements of the head,
The fingers and the toes.
Letting the reawakening sensations move through the whole body.
Gently revitalize the mind as you take a nice deep breath in and exhale naturally.
Take a deep breath in and exhale naturally.
Gently roll over to the right hand side,
Resting there for a few moments,
Supporting your head with your arm.
Gently when you are ready,
Bring yourself to sit in a comfortable seated position and allow yourself to sit there in silence and stillness for a few moments.
Your yoga nidra is now complete.
