We will now prepare yoga nidra.
Please lay down in savasana,
The corpse pose.
The legs are slightly apart,
Your arms in a slight distance of the body,
Palms down.
Relax.
If necessary,
Fix your clothes.
If you're wearing a tight belt,
Or perhaps loosen it.
Get very comfortable so you do not need to move anymore for the next 30 minutes.
And now silently in your head,
Say to yourself,
I will not sleep.
I shall only listen.
I will now practice yoga nidra.
Become aware of all sounds in the distance.
What sounds can you hear?
Become aware of one sound after another.
Just be aware.
And then,
Listen to sounds closer to you in your room.
It is now time to make your resolve to sankalpa.
Silently in your head,
Repeat your resolve three times.
And now,
We will begin with the retration of consciousness.
I will name parts of your body,
And I want you to repeat the name of the part of your body silently in your head.
And as you do,
For a short moment,
Become aware of this part in your body.
We will go very quickly.
So only repeat the name of the body part after me,
Silently in your head,
And become aware for a brief moment.
The practice will always begin with the right hand.
Right hand thump,
Second finger,
Third finger,
Fourth finger,
Fifth finger.
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Waist,
Hip,
Right thigh,
Knee,
Calf muscle,
Ankle,
Heel,
Soul,
Top of the foot,
Right big toe,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe left side,
Left hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Waist,
Hip left thigh,
Knee,
Calf muscle,
Ankle,
Heel,
Sole,
Top of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe back,
Right shoulder,
Left shoulder,
Right shoulder blade,
Left shoulder blade,
Right buttock,
Left buttock,
The spine,
The whole of the back together front,
Top of the head,
Forehead,
Right eyebrow,
Left eyebrow,
The eyebrow center,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheek,
Left cheek,
Nose,
Tip of the nose,
Right nostril,
Left nostril,
Upper lip,
Lower lip,
Chin,
Jaw,
Throat,
Right collarbone,
Left collarbone,
Right chest,
Left chest,
Middle of the chest,
Navel,
Abdomen,
Lower abdomen major parts,
Whole of the right leg,
Whole of the left leg,
Both legs together,
Whole of the right arm,
Whole of the left arm,
Both arms together,
Whole of the back,
Whole of the front,
Whole of the head,
Together legs,
Arms,
Back,
Front,
Head,
Together,
The whole of the body,
Together,
The whole of the body,
Together,
The whole of the body,
Together.
And now we will develop awareness of the body and the space of the body it takes.
Become aware of the space your body occupies.
All of the space that your body is occupying.
And now become aware of the touching points between your body and the floor.
Where does your body touch the floor?
Where does your body touch the floor?
Perhaps the shoulder blades,
Your hands,
The back of your head,
Your buttocks,
Curves,
Your heels.
Be aware of all touching points between your body and the floor.
And now be aware of the touching points of your eyelids.
And now the touching points of your lips.
From there now we go to the breath.
We are breathing in and follow the breath.
Just follow the breath going in and down and up and out.
In and down and up and out.
Now silently in your mind you are counting backwards from 27 to 1.
As you breathe in 27 and out 27.
And in 26 and out 26.
In 25 and out 25.
In 24 and out 24.
In 23 and out 23.
In 22 and out 22.
In 21 and out 21.
In 20 and out 20.
In 19 and out 19.
In 18 and out 18.
In 17 and out 17.
In 16 and out 16.
In 15 and out 15.
In 14 and out 14.
In 13 and out 13.
In 12 and out 12.
In 11 and out 11.
In 10 and out 10.
In 9 and out 9.
In 8 and out 8.
In 7 and out 7.
In 6 and out 6.
In 5 and out 5.
In 4 and out 4.
In 3 and out 3.
And in 2 and out 2.
And in 1 and out 1.
Now create the sensation of heaviness within you.
Imagine that you are getting very heavy.
Very heavy.
Your legs are getting heavy.
Your body is getting heavy.
And you're sinking into the ground heavily.
Now imagine lightness.
You're becoming very very light.
You're almost lifting off the floor.
Very very light.
Imagine all that lightness in your body.
Now imagine that it's getting really cold.
Shivering cold.
Very very cold.
How does this feel?
Now imagine heat in your body.
It is getting very hot around your body.
Now remember a time when you felt pain.
Physical pain or mental pain.
Painful.
It was very very painful.
Remember that.
And now switch to pleasure.
Remember a time when you felt great pleasure.
Mentally or physically.
How did it feel?
Relive it.
How did all that pleasure feel?
And now imagine in front of your closed eyes infinite space opens up.
Infinite space.
Perhaps there are any forms or colors you notice in that infinite space.
And now visualize a beautiful park.
It's early in the morning.
The sun has not risen yet.
The grass is moist.
Birds are singing,
Greeting the new day.
And it is beautiful.
A very gentle wind is blowing.
You're feeling very very safe.
And as you walk you see a little temple with a magical glow to it.
You walk into the temple.
Inside there's a little fountain.
Images of great great saints on the walls.
And you walk back outside and you see a little bench right in front of it and you sit down.
And it feels so peaceful.
And now silently in your mind you repeat your sankalpa you resolve three times.
And now you just look into that endless space in front of your closed eyes.
Into the endless space and see if anything manifests,
Any colors,
Any shapes.
Slowly that park and the bench,
Everything dissolves.
Take a deep breath in.
And you hear the sounds again outside.
You hear far away sounds.
Sounds in your room.
You feel the body on the floor.
All the touching points.
You feel your entire body.
Now you begin to wiggle your toes slowly.
And your fingers and you smile.
You put a smile on your face.
And now you open your eyes.
Take another deep breath in.
And sigh out.
The practice of yoga nidra is now complete.
Take your time with getting up.
You did a lot of inner work.
Enjoy your day or evening.
