Let's prepare ourselves to start yoga nidra,
Prepare to sleep on the back on the floor in the posture shavasana,
Those with back issues instead of stretching your legs in shavasana,
Keep your legs folded,
Throughout the practice make sure you are not tensing or moving any body parts,
You are just getting the attention towards each body part which will be mentioned through the practice,
Take some deep inhalation and exhalation,
As you take that deep breath in and breath out,
Just floor the worries of the day,
Do not go to sleep,
In yoga nidra there is a tendency to go to sleep as you will get maximum relaxation through the practice,
In your mind tell that I am aware and I am awake,
We will start our practice by chanting one omkara,
Take a resolve and tell that yourself,
Prepare to move or rotate your consciousness towards the body part which we mentioned going forward,
We will start getting the awareness towards the right side,
Starting from your right thumb finger,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hands,
Behind the palm,
Back of the hand,
The wrist,
Lower arm,
Upper arm,
The shoulder,
Right waist,
Right hip,
Right calf muscle,
Right ankle,
Right heel,
Right sole,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Move your awareness towards your left side,
Starting from left thumb finger,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Behind the palm,
Back of the hand,
The wrist,
Lower arm,
The shoulder,
Left waist,
Left hip,
Left thigh,
Left knee cap,
Left calf muscle,
Left ankle,
Left heel,
Sole of left feet,
Left big toe,
Second toe,
Third toe,
Fifth toe,
Start getting the awareness towards the back side,
Right shoulder blade,
Left shoulder blade,
Right buttocks,
Left buttocks,
The spine,
The whole of back together,
Move your awareness towards the front,
Starting from top of the head,
The forehead,
Both sides of the head,
The right eyebrow,
Left eyebrow,
Space in between eyebrow,
Right eye,
Left eye,
Right ear,
Left ear,
Right nostrils,
Left nostrils,
Right chest,
Left chest,
Your navel and abdomen,
Now combining major parts,
Both legs together,
Both arms together,
Entire body,
Your body is still on the ground in stillness,
Become aware of the breath,
Feel the flow of breath in lungs,
Do not change the breath pattern,
Slowly start getting your awareness towards your navel,
Observe the fall and raise of the navel as you breathe in and breathe out,
Observe that for couple breaths,
After observing for couple breaths,
Repeat this in your mind and start counting this from the backward,
Navel raise for 9,
Navel fall for 9,
Navel raise for 8,
Navel fall for 8,
Continue that in your mind and come back until it is 1,
Remember as you going into this flow,
If you make a mistake,
Restart that process and start from 9 to 1,
After this we are going into image visualization,
We are going to tell about our image 3 times,
Try to imagine that,
If you imagine that your relaxation is complete,
If not you might need bit more practice,
Burning candle,
Burning candle,
Burning candle,
Endless desert,
Endless desert,
Endless desert,
Egyptian pyramid,
Egyptian pyramid,
Egyptian pyramid,
Snowy mountains,
Snowy mountains,
Snowy mountains,
Birds,
Birds flying across sunset,
Birds flying across sunset,
Birds flying across sunset,
Stars at night,
Stars at night,
Stars at night,
Full moon,
Full moon,
Full moon,
Laughing Buddha,
Laughing Buddha,
Laughing Buddha,
Smiling you,
Smiling you,
Smiling you,
Healthy you,
Healthy you,
Healthy you,
Calmer you,
Calmer you,
Calmer you,
If you were able to imagine those objects,
Your relaxation is complete,
Now get back the resolve which you had done at the start of the session,
Tell that again in your mind for 3 times,
The resolves taken during yoga nidra comes true,
So try to take it on a positive note and try to keep it very simple,
After your resolve is complete,
Relax your body,
Start drawing the attention towards your surrounding,
Become aware of the natural breath,
Mentally chant Omkara in your mind for 3 times,
To come up in seated posture by turning towards your right side,
Hands in prayer position,
Expressing gratitude to almighty and our parents bowing our head towards the finger,
Releasing your hands,
Blinking your eyes in the darkness couple of times,
When you are ready,
Slowly,
Gently open your eyes with a beautiful smile on your face,
