Please get ready for yoga nidra.
Adopt Shavasana.
The body should be straight from head to toe,
The legs slightly apart and the arms little away from the body with the palms of the hands turned upwards.
Adjust everything until you are completely comfortable.
During our practice there should be no physical movement.
Close your eyes and keep them strictly closed until you are told to open them.
Take a deep breath and as you breathe out feel the cares and worries of the day flow out of you.
In the practice which follows we are going to develop the feeling of relaxation.
It's not necessary to make movements or deliberately relax your muscles.
Simply develop the feeling of relaxation.
It is like the feeling you have just before sleep.
When relaxation becomes deep sleep does come but you should try to keep yourself completely awake.
This is very important.
Make a resolution to yourself now that I will not sleep,
I will remain awake throughout the practice.
The only important thing is to follow my voice.
You mustn't try to analyze the instructions as this will disturb your mental relaxation.
Simply follow my voice with total attention and feeling.
And if thoughts come to disturb you from time to time do not worry,
Just continue the practice.
Follow yourself to become calm and steady.
Now bring about a feeling of inner relaxation in the whole body.
Concentrate on the body and become aware of the importance of complete stillness.
Develop your awareness of the body from the top of the head to the tips of the toes.
Complete stillness and complete awareness.
Stay mentally to yourself,
I am aware.
Now imagine yourself walking along a deserted road on a hot day.
Try to feel it.
Beside the road is a high wall and in the wall a small door.
Simply go through that door and discover inside a god.
Birds singing,
Beautiful flowers,
Cool shady trees.
Explore the garden.
Here come two a well with bathed lice dancing around the top.
Look inside the well.
It is very deep.
And you see a stairway twists around the walls.
You start walking down.
In the walls are polished stones,
Yellow and white marbles.
Touch them.
You look up and see the circles of light at the top of the well.
Through holes in the walls you hear the sounds of small animals,
Squeaks and rustling sounds.
Now you are completely surrounded by darkness.
You feel your way along the walls.
You feel safe.
Large green eyes gaze at you.
There is the beating of wings and the hood of an owl.
You pass through a cloud of luminous insects,
Completely transparent.
You are surrounded by these but no one ever touches you.
And you see a dim light below.
You know you are going the right way.
You reach the bottom,
Run through a tunnel and come out on a golden beach.
A golden beach on the shore of an infinite ocean of peace and bliss.
On the water a large white lot of flower is rocked gently by the waves.
On the flower there is a baby lying and that baby is you.
Feel yourself as that baby rocking gently on the waters of the infinite ocean.
Continue this experience of yourself as a baby rocking gently on the water.
Continue this experience of yourself as a baby rocking gently on the water.
Become aware of your breathing.
Become aware of your natural breathing.
Awareness of breathing.
And awareness of relaxation.
Develop awareness of your physical existence.
Become aware of your arms and legs and your body lying stretched out on the bed or on the floor.
Become aware of meeting points between your body and the bed.
Develop awareness of the room,
Walls,
Ceiling,
Noises in the room and noises outside.
Take your mind out.
Become completely external.
Fly quietly for a few moments and keep your eyes closed.
When you are sure that you are wide awake,
Start moving your body and stretching yourself.
Please take your time.
Do not hurry.
Feel yourself happy and full of energy.
Our practice is now complete.
