Get ready for yoga nidra.
Lying down in shavasana make yourself as comfortable as possible.
Keep your feet apart and let them flop a little sideways.
Your arms slightly away from the body with the palms of your hands upwards.
Adjusting yourself so that you are as comfortable as possible.
Please close your eyes now and keep them closed.
Give yourself some time to become calm and steady.
Take a deep breath and as you breathe in feel the calmness spreading throughout your whole body.
And as you breathe out say to yourself mentally,
Relax.
Become aware of the sounds in the distance.
Become aware of the most distant sounds that you can hear.
Let your sense of hearing operate like a radar beam,
Searching out distant sounds and following them for a few seconds.
Moving your attention from sound to sound without attempting to identify the source.
Become aware of your natural breath.
Do not concentrate for this will interfere with the natural process.
Keep on listening and know that you are breathing.
The practice of yoga nidra begins now.
This is the time to make your resolve.
Simply resolve,
Stating your resolve clearly three times with awareness.
This could be something simple as I am relaxed.
I am healed.
I am protected.
Repeating three times with awareness.
Now we're going to rotate your awareness through the different parts of the body as quickly as possible.
The awareness has to jump from point to point.
Repeating mentally the name of each part and becoming aware of that part.
The practice always begins with the right hand.
Right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger.
Palm of the hand,
Become aware of your palm.
Back of the hand,
The wrist,
The lower arm,
The elbow,
The upper arm,
The shoulder,
The armpit,
The right waist,
The right hip,
The right thigh,
The kneecap,
The calf muscle,
The ankle,
The heel,
The sole of the right foot,
The top of the foot,
The big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Left hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger.
Palm of the hand,
Become aware of your palm.
Back of the hand,
The wrist,
The lower arm,
The elbow,
The upper arm,
The shoulder,
The armpit,
The left waist,
The left hip,
The left thigh,
The kneecap,
The calf muscle,
The ankle,
The heel,
The sole of the left foot,
The top of the foot,
The big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Right shoulder,
Left shoulder,
Right shoulder blade,
Left shoulder blade,
The spine,
The whole of the back together.
Top of the hand,
Forehead,
Right eyebrow,
Left eyebrow,
The eyebrow centre,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Righty,
Lefty,
Right cheek,
Left cheek,
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,
Stomach,
Whole of the right leg,
Whole of the left leg,
Both legs together.
All 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.
Becoming aware of your whole body,
Becoming aware of your breath,
Drawing your attention to the natural ingoing and outgoing breath,
Feeling the breath moving along the passage between the navel and the throat,
Completely aware of your breath.
Do not try to force the breath,
Just awareness,
Maintaining your awareness of your whole breath.
At the same time,
Start counting your breath backwards as follows.
I am breathing in 54,
I am breathing out 54,
I am breathing in 53,
I am breathing out 53,
I am breathing in 52,
I am breathing out 52 and so on from 54 backwards.
Count yourself mentally as you follow the rise and fall of the breath,
Total aware of your breathing and counting.
The breathing is slow and relaxed.
Please continue counting.
Awaken the feeling of heaviness in the body,
The feeling of heaviness.
Become aware of heaviness in every single part of the body.
You are feeling so heavy that you are sinking into the bed or floor beneath you.
Awareness of heaviness,
Awareness of heaviness.
Awaken the feeling of lightness,
Awaken the feeling of lightness,
The sensation of lightness in all parts of the body.
Your body feels so light that it seems to be floating away.
Awareness of lightness.
Awakening the sensations of heat in the body,
Awaken the experience of heat.
The whole body is warm,
The whole body is warm.
You are feeling warm all over.
Feeling relaxed and calm.
Become aware of your breathing,
Becoming aware of your natural breath.
Now remember your results,
Your sankalpa.
Repeat the same result you made at the beginning of the practice in the same words.
Repeat your result now three times clearly.
Draw your attention back to your breath.
Your whole body is feeling calm and relaxed.
Developing awareness of your breath.
Developing awareness of your physical existence,
Your whole body,
Your whole body.
Develop awareness of the room,
The walls,
The ceiling,
The noises in the room,
The noises outside.
You might like to bring yourself back to the room,
Slowly moving your body and stretching yourself.
Please take your time,
Do not hurry.
When you are sure that you are wide awake,
Sit up slowly and open your eyes.
Thank you for practicing with me today.
Namaste.
