Yoga Nidra 40 Minutes 27 Counts Chest Navel Throat Nostrils

So be ready for Yoga Nidra.

You can lie down on your back in the Shavasana pose,

In the corpse pose.

If you are prone to sleeping,

You can also do this practice sitting down.

If you are in Shavasana,

In the sleeping position,

The body should be straight from head to toe.

Legs slightly apart and the arms a little away from the body with the palms of the hand turned upwards.

And take a moment to adjust anything that you need to adjust,

Your body,

Your position,

Your clothes or if you have a blanket over you,

Simply adjust yourself.

Be comfortable.

During this practice,

There will be no movement.

So close your eyes and keep them strictly closed until you are told to open them.

And take a deep breath and as you breathe out,

Feel the cares and worries of the day flow out of you.

So in the practice which follows,

You are going to develop the feeling of relaxation in your body.

It is 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 tends to come.

You should try to keep yourself completely awake.

And make a resolution to yourself now that I will not sleep.

I will remain awake throughout the practice.

During Yoga Nidra,

You are functioning on the levels of hearing and awareness.

The only important thing is to follow my voice.

Do not try to intellectualise.

Do not try to analyse as this will simply disturb your mental relaxation.

Simply follow my voice with total attention.

With total feeling.

And if thoughts come,

Don't worry about them.

Continue your practice.

Allow yourself to become calm and steady.

Calm and steady.

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.

Keep becoming aware of the body from the top of the head to the tips of the toes.

And mentally repeat the mantra.

Complete stillness and complete awareness of the whole body.

Once more.

Continue your awareness of the whole body.

The whole body.

The whole body.

Become aware of the fact that you are going to practice Yoga Nidra.

Say mentally to yourself.

I am aware.

I am going to practice Yoga Nidra.

I am aware.

I am going to practice Yoga Nidra.

The practice of Yoga Nidra now begins.

At this moment you should make your resolve.

Your sankalpa.

Small resolve.

Simple resolve.

Positive statement in simple language.

And you can now state your resolve three times.

The resolve you make during Yoga Nidra is bound to come true in your life.

We now begin rotation of consciousness.

Rotation of awareness by taking a trip through the different parts of the body.

As quickly as possible the awareness is to go from part to part.

Repeat the part in your mind and simultaneously become aware of that part of the body.

Keep yourself alert but do not concentrate too intensely.

Become aware of 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.

Lower arm.

The elbow.

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 on the right foot.

The top of the foot.

The big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

Now become aware of the left hand.

Left hand thumb.

Second finger.

Third finger.

Fourth finger.

Fifth finger.

Palm of the hand.

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 left foot.

The big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

Now move to the back.

The right shoulder blade.

The left shoulder blade.

The right buttock.

The left buttock.

The spine.

The whole back together.

Now go to the top of the head.

The top of the head.

The forehead.

Both sides of the head.

The right eyebrow.

The left eyebrow.

The space between the eyebrows.

The right eyelid.

The right eye.

The left eye.

The right ear.

The left ear.

The right cheek.

The left cheek.

The nose.

The upper lip.

The lower lip.

The chin.

The throat.

The right chest.

The left chest.

The middle of the chest.

Now become aware of the whole of the right leg.

The whole of the left leg.

Both legs together.

The whole of the right arm.

The whole of the left arm.

Both arms together.

The whole of the back.

Buttocks.

Spine.

Shoulder blades.

The whole of the front.

Abdomen.

Chest.

The whole of the head.

The whole body together.

The whole body together.

The whole body together.

Please do not sleep.

Full awareness.

No sleeping.

No movement.

The whole body on the bed or the mat or the floor or the chair.

Become aware of your whole body.

See your body lying perfectly still in the room that you are in.

Visualize this image in your mind.

Now become aware of your breath.

Feel the flow of breath in and out of your lungs.

Do not change the rhythm.

The breathing is natural.

Automatic.

You are not doing it.

There is no effort.

Maintain awareness of your breath.

Complete awareness of your breath.

Now concentrate your awareness on the movement of your navel area.

Concentrate on your navel movements.

Your navel is rising and falling slightly with each breath.

With each and every breath it expands and contracts.

Concentrate on this movement in synchronization with your breath.

And now with focus on the navel.

We will start counting our breath backwards from 27 to 1.

27 navel rising 27 navel falling 26 navel rising 26 navel falling 25 navel rising 25 navel falling 24 navel rising 24 navel falling 23 navel rising 23 navel falling 22 navel rising 22 navel falling 21 navel rising 21 navel falling 20 navel rising 20 navel falling 19 navel rising 19 navel falling 18 navel rising 18 navel falling 17 navel rising 17 navel falling 16 navel rising 16 navel falling 15 navel rising 15 navel falling 14 navel rising 14 navel falling 13 navel rising 13 navel falling 12 navel rising 12 navel falling 11 navel rising 11 navel falling 10 navel rising 10 navel falling 9 navel rising 9 navel falling 8 navel rising 8 navel falling 7 navel rising 7 navel falling 6 navel rising 6 navel falling 5 navel rising 5 navel falling 4 navel rising 4 navel falling 3 navel rising 3 navel falling 2 navel rising 2 navel falling 1 navel rising 1 navel falling Now shift your attention to the chest.

Your chest is rising and falling with each breath.

Become aware of this.

Continue concentrating on the movement of the chest.

Continue concentrating on the movement of the chest and start counting backwards from 27 to 1 in the same way as before.

27 chest rising 27 chest falling 26 chest rising 26 chest falling 25 chest rising 25 chest falling 24 chest rising 24 chest falling 23 chest rising 23 chest falling 22 chest rising 22 chest falling 21 chest rising 21 chest falling 20 chest rising 20 chest falling 19 chest rising 19 chest falling 18 chest rising 18 chest falling 17 chest rising 17 chest falling 16 chest rising 16 chest falling 15 chest rising 7 chest rising 15 chest falling 14 chest rising 14 chest falling 13 chest rising 13 chest falling 12 chest rising 12 chest falling 11 chest rising 11 chest falling 10 chest rising 10 chest falling 9 chest rising 9 chest falling 8 chest rising 8 chest falling 7 chest rising 7 chest falling 6 chest rising 6 chest falling 5 chest rising 5 chest falling 4 chest rising 4 chest falling 3 chest rising 3 chest falling 2 chest rising 2 chest falling 1 chest rising 1 chest falling Now move your awareness to your throat.

Become aware of your breath moving in and out of the throat.

Become aware of this movement.

Concentrate on the movement of the breath moving in and out of your throat.

We will start counting backwards from 27 to 1.

Same as before.

Complete awareness of counting and complete awareness of breath.

27 In-throat 27 Out-throat 26 In-throat 26 Out-throat 25 In-throat 25 Out-throat 24 In-throat 24 Out-throat 23 In-throat 24 Out-throat 22 In-throat 22 Out-throat 21 In-throat 21 Out-throat 19 In-throat 19 Out-throat 18 In-throat 18 Out-throat 17 In-throat 17 Out-throat 16 In-throat 16 Out-throat 15 In-throat 15 Out-throat 14 In-throat 14 Out-throat 13 In-throat 14 Out-throat 12 In-throat 12 Out-throat 11 In-throat 11 Out-throat 10 In-throat 10 Out-throat 9 In-throat 9 Out-throat 8 In-throat 8 Out-throat 7 In-throat 7 Out-throat 6 In-throat 5 In-throat 5 Out-throat 4 In-throat 4 Out-throat 3 In-throat 3 Out-throat 2 In-throat 1 In-throat 1 Out-throat Now stop focusing on the throat and become aware of the breath moving in and out of the nostrils.

Concentrate on the movement of the breath in and out of the nostrils.

And once again we start counting backward as before.

27 Breathing in 27 Breathing out 26 Breathing in 26 Breathing out 25 Breathing in 25 Breathing out 24 Breathing in 24 Breathing out 23 Breathing in 23 Breathing out 22 Breathing in 22 Breathing out 21 Breathing in 21 Breathing out 20 Breathing in 20 Breathing out 19 Breathing in 19 Breathing out 18 Breathing in 18 Breathing out 17 Breathing in 17 Breathing out 16 Breathing in 16 Breathing out 15 Breathing in 15 Breathing out 14 Breathing in 14 Breathing out 13 Breathing in 13 Breathing out 12 Breathing in 11 Breathing in 12 Breathing out 11 Breathing in 11 Breathing out 10 Breathing in 10 Breathing out 9 Breathing in 8 Breathing in 9 Breathing out 8 Breathing in 8 Breathing out 7 Breathing in 7 Breathing out 6 Breathing in 6 Breathing out 5 Breathing in 5 Breathing out 4 Breathing in 4 Breathing out 3 Breathing in 3 Breathing out 2 Breathing in 2 Breathing out 1 Breathing in 1 Breathing out And now move your focus on your breath.

And now move your focus away from your breathing.

We will now come to visualization.

A number of different things will be named and you should try to develop a vision of them on all levels.

On all levels feeling,

Awareness,

Emotion,

Imagination as best as you can.

We now start with the visualization.

Burning Candle Burning Candle Burning Candle Endless Desert Endless Desert Endless Desert Egyptian Pyramid Egyptian Pyramid Egyptian Pyramid Torrential Rain Torrential Rain Torrential Rain Snow-Capped Mountains Snow-Capped Mountains Snow-Capped Mountains Greek Temple at Sunrise Greek Temple at Sunrise Greek Temple at Sunrise Greek Temple at Sunrise Coffin Beside a Grave Coffin Beside a Grave Coffin Beside a Grave Coffin Beside a Grave Birds Flying Across a Sunset Birds Flying Across a Sunset Birds Flying Across a Sunset Red Clouds Drifting Red Clouds Drifting Red Clouds Drifting A Cross Above a Church A Cross Above a Church A Cross Above a Church Stars at Night Stars at Night Stars at Night Full Moon Full Moon Smiling Buddha Smiling Buddha Wind from the Sea Wind from the Sea Wind from the Sea Waves Breaking on a Deserted Beach Waves Breaking on a Deserted Beach Waves Breaking on a Deserted Beach Waves Breaking on a Deserted Beach Eternal Restless Sea Eternal Restless Sea Eternal Restless Sea Eternal Restless Sea Waves Breaking on a Deserted Beach Waves Breaking on a Deserted Beach Now it is time to repeat your resolve,

Your intention,

Your sankalpa.

Repeat the same resolve that you made at the beginning of the practice.

Do not change it.

Repeat the resolve three times with full awareness and feeling.

Now relax all efforts.

Relax all efforts.

Draw your mind outside and become aware of your breathing.

Become aware of your natural breath.

Awareness of the whole body and awareness of breathing.

Your body is lying totally relaxed.

You are breathing quietly.

You are breathing slowly.

Develop awareness of your body from the top of the head to the tips of the toes and say mentally in your mind OM OM OM OM Become aware of the flow.

Become aware of the position of your body on the bed that you are on or on your yoga mat or the chair you are sitting on.

Visualize the room around you.

Become aware of your surroundings.

Stay in this quietness for a few moments with your eyes closed.

Start moving your body now and stretch yourself.

Take your time.

Do not hurry.

And when you are sure you are wide awake sit up slowly if you are sleeping and open your eyes.

The practice of yoga nidra is now completed.