Please get ready for yoga nidra,
Lying down on your back in shavasana or resting pose.
Make sure that you're in a place where you won't be disturbed.
Perhaps you're in your bed.
Wherever you are,
Allow the body to stretch out completely from head to toe.
Allow the feet to flop outward a little sideways,
Arms a little away from your body,
Palms of your hands turned upwards.
Make any last adjustments.
See if you could be 5 or 10% more comfortable.
Remember that you are about to practice yoga nidra,
Or psychic sleep,
And that you only have to maintain awareness of feeling and hearing.
These are the only important factors.
The body sleeps,
But the mind remains awake.
Whatever you experience,
There's no way to do this practice wrong.
Take a deep breath in and as you breathe out,
Feel calmness and coolness spreading throughout your body.
Take another deep breath in and as you breathe out,
Feel all the worries and cares of your day just flowing away,
Dropping out of you.
Become aware of your body.
Make yourself physically calm and steady.
Feel that your legs are relaxed.
Relax your whole body mentally.
Relax yourself mentally.
Relax yourself by taking a few deep cleansing breaths.
We do this by breathing in through the nose and sighing out loudly through the mouth.
Deep breath in.
Deep sigh out the mouth.
Let's repeat 2 more times.
Deep breath in.
Slow,
Relaxing sigh out the mouth.
One more.
Now just maintain awareness of your natural breath.
Just maintain normal breathing.
Slowly begin to feel yourself becoming more and more relaxed.
Allow the body to get heavy.
There's nothing for you to do here.
Nothing for you to know or get.
You're simply receiving.
There's no way to do this wrong.
Next we'll take a trip of awareness through the different centers of your body.
I will name a part and just allow your mind to move to that part of the body,
But without moving it.
Only the awareness moves.
Do not concentrate on any one part.
This should be a relaxing journey through the body.
Bringing all of your attention to the palm of your right hand.
Right hand thumb,
Second finger,
Third,
Fourth,
Fifth,
Palm of your hand,
Back of your hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Waist,
Hip,
Heel,
Heel,
Heel,
Heel,
Hip,
Right thigh,
Knee,
Calf,
Ankle,
Heel,
Sole of your foot,
Top of the foot,
Heel,
Right toes,
One,
Two,
Three,
Four,
Five.
Bringing your awareness to the palm of your left hand,
Left hand thumb,
Second finger,
Third,
Fourth,
Fifth finger,
Palm of your hand,
Back of your hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Waist,
Left hip,
Left thigh,
Left knee,
Heel,
Heel,
Calf,
Ankle,
Left heel,
Sole of your foot,
Top of your foot,
Left toes,
One,
Two,
Three,
Four,
Five.
Right big toe,
Second toe,
Third,
Fourth,
Fifth,
Top of the foot,
Sole of your foot,
Heel,
Ankle,
Calf,
Right knee,
Right thigh,
Hip,
Waist,
Armpit,
Shoulder,
Upper arm,
Elbow,
Lower arm,
Wrist,
Back of your hand,
Palm of your hand,
Right thumb,
Second finger,
Third,
Fourth,
Fifth,
Left big toe,
Second toe,
Third,
Fourth,
Fifth,
Top of your foot,
Sole,
Heel,
Ankle,
Calf muscle,
Kneecap,
Thigh,
Hip,
Waist,
Armpit,
Shoulder,
Upper arm,
Elbow,
Lower arm,
Wrist,
Back of your hand,
Palm of your hand,
Left thumb,
Second finger,
Third finger,
Fourth,
Fifth,
Back of your head,
Right shoulder blade,
Left shoulder blade,
The whole spine,
Right hip,
Left hip,
Hip,
Back of your right thigh,
Back of your left thigh,
Back of your right knee,
Back of your left knee,
Right calf muscle,
Left calf muscle,
Right ankle,
Left ankle,
Right heel,
Left heel,
Right ankle,
Left ankle,
Right calf,
Left calf,
Back of your right knee,
Back of your left knee,
Back of your left knee,
Back of your right thigh,
Back of your left thigh,
Right hip,
Left hip,
The whole spine,
Right shoulder blade,
Left shoulder blade,
Back of your head,
Top of your head,
Forehead,
Right eyebrow,
Left eyebrow,
Space between the eyebrows,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Right ear,
Left ear,
Right nostril,
Left nostril,
Right cheek,
Left cheek,
Upper lip,
Lower lip,
Chin,
Jaw,
Throat,
Right collarbone,
Left collarbone,
Right chest,
Left chest,
Middle of your chest,
Chest,
Navel,
Upper abdomen,
Lower abdomen,
Right groin,
Left groin,
Right thigh,
Left thigh,
Right knee,
Left knee,
Right toes,
Left toes,
Right toes,
Left toes,
Right knee,
Left knee,
Right thigh,
Left thigh,
Lower abdomen,
Upper abdomen,
Navel,
Right chest,
Left chest,
Middle of the chest,
Right collarbone,
Left collarbone,
Throat,
Jaw,
Chin,
Lower lip,
Upper lip,
Right cheek,
Left cheek,
Right nostril,
Left nostril,
Right ear,
Left ear,
Right eye,
Left eye,
Right eyelid,
Left eyelid,
Right eyebrow,
Left eyebrow,
Right eyebrow,
Right eyebrow center,
Forehead,
Top of your head,
The whole of your right leg,
The whole of your left leg,
Both legs together,
The whole of your right arm,
The whole of your left arm,
Both arms together,
Whole of your back together,
Whole of your front together,
Whole of your head together,
The whole body,
The whole body.
Visualize the whole body together.
Become aware of your breath again.
Feel your breath coming in through your nose.
Bring your attention to your natural quiet breath.
As you inhale,
Feel the navel rising.
As you exhale,
Feel the navel falling.
Synchronize this belly movement with your breath.
Now,
Begin counting your breath backwards from 54 to 1 like this.
54,
Navel rising.
54,
Navel falling.
53,
Navel rising.
53,
Navel falling.
52,
Navel rising.
52,
Navel falling and so on.
Counting your breath following the rise and fall of the navel area.
Counting 54 to 1.
Be friendly to your mind if it makes a mistake or starts to fall asleep.
Just begin again.
Counting and awareness.
Awareness and counting.
Now,
Let go of your counting and awaken the experience of heaviness in your whole body.
Become aware of heaviness in each part of the body as I name it.
Toes.
Heels.
Ankles.
Calves.
Knees.
Thighs.
Back.
Abdomen.
Chest.
Shoulders.
Arms.
Palms.
Head.
Eyelids.
The whole body heavy.
Experience the feeling of heaviness in the whole body.
Imagine you feel so heavy it's as if you're sinking.
