Please get ready for yoga nidra.
Lie down in shavasana and make yourself as comfortable as possible.
Keep your feet apart and let them plop a little sideways.
Arms are slightly away from the body and the palms of your hands face upward.
Please close your eyes and keep them closed.
The practice of yoga nidra is the act of hearing and the act of feeling.
These are the only important factors.
I will not sleep.
Please say to yourself mentally,
I will not sleep.
Repeat one more time,
I will not sleep.
Give yourself some time to become calm and steady.
Take a deep breath.
And as you breathe in,
Feel calmness spreading throughout your entire body.
And as you breathe out,
Say to yourself mentally,
Relax,
Let go.
Become aware of the sounds in the distance.
Become aware of the most distant sounds you can hear.
Let your sense of hearing operate like a radar beam.
Searching out for distant sounds and following them for a few seconds.
Move your attention from sound to sound without attempting to identify the source.
Gradually bring your attention to closer sounds,
To sounds outside the room.
Now develop your awareness of sounds within the room.
Without opening your eyes,
Visualize the four walls,
The ceiling,
The floor,
And your body lying on the floor.
See your body lying on the floor.
Become aware of the existence of your physical body lying on the floor.
Total awareness that your body is in perfect stillness.
Develop your awareness of all the physical meeting points between your body and the floor.
Become aware of the natural breath.
Become aware of deep,
Natural,
And spontaneous breathing.
Don't try to concentrate too hard.
This will interfere with the natural process.
Just keep listening to me and know that you're breathing.
Now we'll begin the practice of yoga nidra and say to yourself,
I'm going to practice yoga nidra and I will not sleep.
I will not sleep.
This is a time to make your personal resolve.
Make it a simple resolve.
Make your resolve clearly three times with awareness.
Rotate your consciousness through the different centers of the body as quickly as possible.
The awareness has to jump from point to point.
Always repeat mentally the name of each part after me and then become aware of that part.
The practice always begins with the right hand.
Feeling the right hand thumb.
The second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Back of the hand.
Wrist.
Lower arm.
Elbow.
Upper arm.
Shoulder.
Arm pit.
Hip.
Right thigh.
Knee.
Right calf muscle.
Ankle.
Heel.
Soul.
Top of the foot.
Right big toe.
Right second toe.
Right third toe.
Right fourth toe.
Right fifth toe.
Feel the left hand thumb.
Left hand second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Back of the hand.
Wrist.
Lower arm.
Elbow.
Upper arm.
Shoulder.
Arm pit.
Waist.
Hip.
Left thigh.
Knee.
Calf muscle.
Left ankle.
Heel.
Soul.
Top of left foot.
Big toe.
Left second toe.
Left second toe.
Third toe.
Fourth toe.
Fifth toe.
Feel the right shoulder now.
Feel the left shoulder.
Feel the right shoulder blade.
Left shoulder blade.
Feel the right buttock.
Feel the spine.
Feel the entirety of the back together.
Feel the top of the head.
Feel the forehead.
The right eyebrow.
Left eyebrow.
Left eyebrow.
The eyebrow center.
The right eyelid.
The left eyelid.
Right eye.
Left eye.
Right ear.
Left ear.
Feel the right cheek.
Feel the left cheek.
Feel the nose.
The tip of the nose.
Right nostril.
Left nostril.
Upper lip.
Lower lip.
Chin.
Jaw.
Feel the throat.
Right collarbone.
Left collarbone.
Right chest.
Left chest.
Middle of the chest.
Navel.
Feel the navel.
Abdomen.
Lower abdomen.
Feel the whole right leg.
Feel the whole left leg.
Feel both legs together.
Feel the whole of the right arm.
Feel the whole of the left arm.
Feel both arms together.
Feel the whole of the back.
Feel the whole of the front.
Feel the whole head.
Now together feel the legs.
The arms.
The back.
The front.
Head.
Feel the whole body together.
Feel the whole body.
Develop an awareness of the entire body.
Become aware of the body and the space that's occupied by your body.
Now feel the lips.
Feel the breath.
Bring your attention to the natural,
Ingoing and outgoing breath.
Feel the breath moving along the passage between the navel and the throat.
Feeling how the inhalation rises from the navel to the throat.
And on exhalation it descends from the throat to the navel.
Observe this now.
Total awareness of breathing and counting your breath.
Counting it as it goes in.
Slow counts in.
And counting the breath as it comes out.
The breath is slow and relaxed.
Now awaken the feeling of heaviness in the body.
The feeling of heaviness.
Become aware of heaviness in every single part of your body.
You're feeling so heavy that you're sinking into the floor.
You couldn't move a limb if you tried.
Now awaken the feeling of lightness.
A sensation of lightness and weightlessness in all parts of the body.
Your body feels so light it could be floating away from the floor.
Bring awareness of this lightness.
The experience of cold.
Awaken the experience of bitter cold in the body.
Imagine you're walking on a cold floor in winter.
Your feet feel very cold.
Cold all over your body.
Staying with this feeling of coldness.
Awaken the sensation of heat.
Feel the experience of heat.
The whole body is hot.
You feel summer heat all over the body.
Imagine the feeling of heat in the summer when you're out in the sun with no shade.
The heat is all over the entire body.
Feel this awareness of heat.
The experience of pain.
Concentrate and try to remember the experience of pain.
Any pain you've experienced in your life,
Mental or physical.
Bring this feeling into the body.
Recall the feeling of pleasure.
Any kind of pleasure.
Physical or mental.
Reconnect with this feeling of pleasure.
Relive it.
Make it vivid.
Awaken this feeling of pleasure in the whole body.
Check to make sure you're awake.
Say to yourself,
I'm awake,
I'm not sleeping.
Stay with this feeling of pleasure.
Now remember your resolve.
Repeat the same resolve that you made at the beginning of the practice in the same words.
Repeat your resolve three times clearly.
Now.
Now bring your awareness to your forehead.
Bring it to the dark space you see in front of your closed eyes.
This space could also be visualized in front of your forehead.
So you can explore a little,
Shifting your internal gaze slightly upward.
But don't strain.
Bring the attention behind the eyes,
Behind the forehead.
Watching the darkness.
Watch the darkness that you see very carefully with detachment.
Don't become involved.
Staying in this dark space.
And sinking in.
Now become aware of your breathing again.
Just become aware of your natural breathing.
Awareness of breathing.
And awareness of deep relaxation.
Develop an awareness of your physical existence.
Become aware of your arms and legs.
And your body line stretched out.
Become aware of the meeting points of the surface beneath your body.
Develop awareness of the room.
Walls.
The ceiling.
Noises in the room.
And the noises outside.
Let your mind become external again.
And just lie quietly for a few moments and keep your eyes closed.
You can stay here as long as you'd like or when you're ready.
You can move your body and start stretching yourself.
Take your time.
There's no hurry.
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