So,
We are in Shavasana position,
Hands and feet slightly apart,
Eyes closed and relaxed.
Throughout the practice keep your eyes closed and try not to move your body to direct the attention within.
During the practice we use sankalpa,
An individual choosing resolve,
Will,
Purpose or determination,
Which we send to our subconscious mind in order to successfully solve an important problem or issue.
You need to identify a problem that is the most important for you at this time and create a simple,
Clear,
Positive resolve aimed at the successful achievement of the goal.
For example,
I am confident in myself,
I am healthy and full of energy,
Or any other choosing resolution,
However,
It should not be intended to do harm to someone.
You mentally repeat your sankalpa at the beginning and at the end of our practice,
Using the power of your subconscious mind for a successful achievement of the goals.
During our practice try not to fall asleep,
Carefully follow my voice and without delays carry out what is said.
However,
Keep yourself free from any tension,
Do all the practices in a relaxed way,
As comfortable for you.
Prepare yourself for your yoga nidra practice,
Try to get comfortable so you don't move during the practice.
Legs are straight and relaxed,
Feet slightly apart,
Arms are at your sides,
Palms up.
Please close your eyes and keep them closed until the practice ends.
You don't have to do anything,
Just relax in shavasana,
Listen to my voice and stay conscious.
Keep one thing in your mind,
I am not going to sleep,
I am going to listen to voice.
Repeat this statement two more times to yourself.
You become calm and relaxed,
Feel a wave of relaxation going throughout your body.
With each exhale mentally repeat,
I am relaxing.
Now we run our audio perception setup,
Pay attention to the sounds outside.
Focus your attention on any sound,
Listen it and then shift a focus to a different sound.
So,
In a couple of minutes,
Move your hearing sense focus from one sound to another,
From distinct sounds to remote,
Barely distinguishable.
Realize that you are in this room,
Keeping the eyes closed,
Imagine these four walls,
The ceiling,
The floor and your body lying on the floor.
Imagine this body lying on the floor in perfect tranquility.
Become aware of your body contact with the floor.
Pay attention to your natural free breathing,
But do not interfere in this process and just watch.
Listen to my voice and observe.
The Yoga Nidra session begins.
Mentally say to yourself,
I am starting practicing Yoga Nidra.
Now it's time to say your Samkalpa,
Your resolve.
Let it be clear,
Simple and explicit.
Mentally repeat it three times.
In the end of this practice you are to repeat this formula again,
As you say it now,
Without changing anything in it.
Now we are proceeding to taking the consciousness to different parts of the body.
Move your consciousness through different parts of the body as fast as I say.
When I'm naming different parts of the body,
Place your attention there and mentally repeat after me a name of a certain part or point of the body.
For example,
If I say right thumb,
You are to direct your attention to this point and mentally repeat right thumb.
However,
Do not delay and perform this rotation of awareness following the instructions.
The right thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Right palm.
Finally,
Make a mental note of your right palm,
The back of the palm,
Wrist,
Your arm up to the elbow,
The elbow,
Biceps,
Shoulder,
Armpit,
The right part of your waist,
The lower right thigh,
Kneecap,
Your right calf,
The ankle,
Heel,
Sole of the right foot,
Instep of the right foot,
The big toe of the right foot,
The second toe,
Third toe,
Fourth toe and your small toe of the right foot.
The left thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Left palm.
Finally,
Make a mental note of your left palm,
The back of the palm,
Wrist,
Your arm up to the elbow,
The elbow,
Biceps,
Shoulder,
Armpit,
The left part of your waist,
The upper left thigh,
The lower left thigh,
Kneecap,
Your left calf,
The ankle,
Heel,
Sole of the left foot,
Instep of the left foot,
The big toe of the left foot,
The second toe,
Third toe,
Fourth toe and your small toe of the left foot.
Now we go on to the back,
We focus our attention on right shoulder blade,
Left shoulder blade,
Right buttock,
Left buttock,
The spine,
The entire backside of the body as a whole from heels to the back of the head.
Now mentally we go up to the top of the head to the crown of your head,
Focus your attention on the fourth sides of the head,
Right eyebrow,
Left eyebrow,
The space between the eyebrows,
Nose,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheek,
Left cheek,
Nose,
The tip of the nose,
The upper lip,
The lower lip,
The chin,
The neck,
The right side of your chest,
The left side of your chest,
The middle part of your chest,
Your abdomen and the navel,
The entire right leg,
The entire left leg,
Both legs,
The entire back,
Buttocks,
The spine,
Shoulder blades,
The entire front surface of the body,
The abdomen,
The chest,
The torso as a whole,
The entire head,
Whole body as a whole,
The entire body,
The entire body.
In your mind's eye look at your body and at a limited space it lies on.
Your body touches the floor at certain points,
Aware these points of contact with the floor.
Focus your attention on points where your head touch the floor,
Where your shoulder blades touch the floor,
Where your elbows touch the floor,
Where your hands touch the floor,
Where your buttocks touch the floor,
Where your calves touch the floor,
Where your heels touch the floor.
Try to get a feel for these points where your body touches the floor.
Please do not fall asleep,
Be aware of your sensations.
Now focus your attention on your eyelids.
Feel a thin line in between the superior and the inferior eyelids.
Fix your attention on this sensation.
Move your attention to your lips,
To a thin line in between the lips and to a space between them.
Now your attention focuses on your breath.
Feel how naturally the air moves from the nostrils to the abdomen and how the abdomen slightly rises with every inhale and lowers with every exhale.
Mentally dive into the process of inhalation and exhalation.
Now to deepen your relaxation we start counting our breaths in reverse order.
Mentally we are to pronounce inhale 54,
Exhale 54,
Inhale 53,
Exhale 53.
Inhale 52,
Exhale 52 and so on from 54 to 1.
Keep watching the breath,
Your breath remains calm,
Slow and relaxed.
If you have lost count,
Do not panic and start over again.
You need the process of counting itself.
So start the countdown of breaths from 54 to 1.
Now we are going to call up different sensations.
Lightness Imagine a feeling of a light body.
The body is becoming lighter more and more.
All parts of the body are almost weightless.
The body has become so light that seemed to rise above the floor.
Experience the feeling of lightness and freshness in the body.
Heaviness Now a sense of gravity starts.
Every part of the body weights more and more.
The body is getting more and more pressed into the floor.
The body has become heavier.
It is very heavy body now.
Cold The body becomes cold,
Cold gets inside and we feel it.
Imagine that in the winter you are walking barefoot on the cold floor and your feet are getting very cold.
There is cold everywhere.
The whole body is shaking with the cold.
Heat Now we are awakened to the heat sensation.
The body warms up and becomes hotter more and more.
The heat is strong,
As if we are in the desert and the sun is very hot.
There is no shade to get out of the heat.
The body swelters in the heat.
Pain Remember some past experience of pain and fix attention on that sensation.
The pain can be physical or emotional.
Try to feel it in your mind again.
Pleasure Now recall some pleasant feeling.
A feeling of pleasure fills us and brings back our good memories.
Mentally tell yourself that you are awake and aware of everything.
Now focus your attention on the inner space in between the eyebrows,
On the space on the other side of your closed eyes,
Which in Sanskrit is called Chidakash.
Keeping the eyes closed,
Focus your attention on the space between the eyebrows,
But do not put any strain on your eyes.
Watch your inner universe,
Go there as deep as possible.
Mentally dive into that space and know that it's a manifestation of your own mind,
Your subconscious mind.
Release the stream of your thoughts,
Let it go freely,
All by itself.
Some images,
Events,
Feelings may show up in the stream of your mind.
Whatever happens,
Just watch without any emotions or thoughts,
Without any analyzing.
If there are some impressions,
Let them come and go.
Watch with detachment.
Imagine a dark greenish-blue ocean raving against the shore with plunging waves as if it's going to swallow the land.
This ocean is your inner universe,
The space of the subconscious that you see in Chidakash.
And restless waves are manifestations of endless unconscious fluctuations of the mind,
Desires and instincts.
Behold the waves as impulses of your inner unconscious ocean.
And now,
In your mind's eye,
Look up and you will see a tranquil,
Clear,
Light blue ocean of air.
And at the bottom of this ocean of air,
The mighty ocean of the unconscious is still raging.
Your consciousness includes both the eternally fluctuating ocean of instinctual impulses and the limitless clear space of the skies,
The state of peace and self-awareness.
You can see and understand the whole picture and can move wherever you want.
Again,
Focus your attention on Chidakash,
The internal space in between the eyebrows,
The inner universe of you.
Watch your inner space carefully.
Be a silent witness,
Without emotions and analyzing.
Watch any impressions with detachment.
Now,
Please remember your sankalpa again,
Your resolve.
Say it to yourself clearly and firmly,
As you did it in the beginning of the practice.
Repeat the resolve three times.
Now,
Go back to watching your breath.
We are aware of the breath and relaxed body.
We are focusing our attention on the physical body again.
In our mind's eye,
We look at the entire body from the top of the head to toes.
We draw attention to the points where the body touches the floor.
Extend your view and mentally watch the room where your body is.
Where is the ceiling,
Walls,
Various items?
Your ear picks near and distant sounds up again.
You feel the sensation in the body,
Which has been still for a long time.
You feel it in the muscles of your body.
Slowly move your fingers and toes,
Roll the head gently from side to side.
And stretch the entire body pretty well.
Feel that you are finally back to the outside world.
And keeping your eyes closed,
Gently turn to the right side.
And then smoothly and slowly sit down in a comfortable position with your legs crossed and your back is straight.
Keep your hands in front of the chest in Namaste position.
Let's sing the Asatoma Sadhyamaya mantra from Brihadaranyaka Upanishad.
The translation of the mantra is Lead me from the illusion to the truth.
Lead me from darkness to light.
Lead me from death to immortality.
Om Shanti Shanti Shanti Our yoga nidra practice is over.
Thank you for your attention.
