Welcome to this Yoga Nidra meditation.
During the practice,
You will develop a profound sense of relaxation in the body.
This practice is best done lying down with palms turned upwards,
Fingers relaxed and feet falling outwards.
Close your eyes and take the time to make all the adjustments to feel a little bit more comfortable on the floor.
Then let yourself sink into calmness and immobility.
Experience the different points of contact in your body.
The heels,
The back of your hands,
The back of your head and any other part of the body in contact with the mat,
With the floor.
Feel how the ground supports your body.
The ground that welcomes you as if the place that is yours now has been prepared.
As if the ground is a kind of nest welcoming you.
Being here is enough.
Nowhere to go,
Nothing to do,
Nothing to produce.
Forget all your problems and concerns and focus on Yoga Nidra.
It's time to silently state your intention of Sankalpa.
This short and simple affirmation is about a goal,
An objective you want to achieve in your life and it should be expressed in clear and positive language and in the present tense.
I invite you to mentally repeat your Sankalpa three times with full awareness and conviction.
Become aware of your breath.
Just be aware of breathing.
Then gradually,
As you move away from this focus of inhalation and exhalation,
Shift your attention to your body to begin the rotation of consciousness.
Now,
Letting yourself be guided by my voice,
You will take a journey all around the body.
Just let your mind jump freely from one part to another.
Starting with the right side,
Become aware of the right hand and the right thumb,
Second finger,
Middle finger,
Ring finger,
Little finger,
The palm of the right hand,
The wrist,
Elbow,
Shoulder,
Right armpit,
Right side of the waist,
Right thigh,
Knee,
Calf,
Heel,
Sole of the right foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Now the left side.
Become aware of your left thumb,
Second finger,
Middle finger,
Ring finger,
Little finger,
The palm of the left hand,
The wrist,
Elbow,
Shoulder,
Left armpit,
Left side of the waist,
Left thigh,
Knee,
Calf,
Heel,
Sole of the left foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Become aware of the right buttock,
Left buttock,
The right shoulder blade,
Left shoulder blade,
The spine,
The whole back.
Now move to the top of the head.
Top of the head,
Forehead,
Both temples,
Right eyebrow,
Left eyebrow,
Space between the two eyebrows,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheek,
Left cheek,
Nose,
Tip of the nose,
Upper lip,
Lower lip,
Chin,
Throat,
Right chest,
Left chest,
Mid chest,
Navel,
Abdomen,
The whole right leg,
The whole left leg,
Both legs together,
The right arm,
The left arm,
Both arms together,
The whole back,
Buttocks,
Spine,
Shoulder blades,
The whole front of the body,
Abdomen,
Chest,
The front and the back together,
The whole body,
The whole body,
The whole body.
Be alert.
Do not sleep.
Remain fully aware.
Become aware of your body lying on the floor.
Visualize your body lying on the floor in this quiet room.
Be aware of your breath.
Feel the flow of breath moving in and out of your lungs.
Let your breath happens naturally,
Without any control,
Without effort.
Stay aware of your breath.
Continue.
Remain aware of your breath.
Now draw your attention to the navel region.
Your navel gently rises and falls with each breath.
With each of your breath there is expansion,
Then contraction of the navel.
Concentrate on this movement synchronized with your breathing.
Continue to do this and stay aware.
Now start counting your breath backward from 11 to 1.
Like this.
11 navel rising,
11 navel falling,
10 navel rising,
10 navel falling.
If you make a mistake,
Go back to 11 and start over.
Remaining fully conscious in the count,
Continue from 11 to 1.
Remain alert.
Now stop counting the breath at the level of the navel and shift your attention to the chest.
Become aware of the rise and fall of your chest with each breath.
Focus on this movement and start counting as you did before.
11 chest rising,
11 chest falling,
And so on.
If you make a mistake,
Go back to 11 and start over.
Keep counting and remain alert.
Next,
Stop your count at the chest and draw your attention to the throat.
Feel the breath passing through your throat as you inhale and exhale.
Focus on this movement and start counting as you did before.
Don't fall asleep.
Stay aware of the counting.
Continue to count your breath at the level of the throat.
Now conclude your count and shift your focus to the nostrils.
Take notice of the breath entering and leaving through the nostrils.
Concentrate on the breath's movement and begin counting as you did previously.
11 breath in,
11 breath out.
Stay fully aware.
Continue counting without error.
Keep counting.
Continue.
Stop counting and return to your natural breath now.
Be aware of your natural breath.
Your body is perfectly relaxed resting on the floor.
Awareness of your natural breath and full awareness of your body from the top of your head to the tips of your fingers and toes.
It's now time to repeat your sankalpa.
Repeat the same intention you stated at the beginning of the session.
The same one without changing it.
Repeat your sankalpa three times while living it and being fully aware.
Now bring your awareness back to the external world.
Be aware of the points of contact of your body with its support.
Be aware of your surroundings.
Visualize a room around you.
Take your time.
When you are ready open your eyes.
