Hello and welcome to this yoga nidra session.
Make yourself comfortable on your bed,
On your yoga mat or on the floor.
Take the time you need to lie down in a way that feels comfortable for you.
Maybe you can place a pillow behind your head or under your knees.
And once you're settled,
Close your eyes.
Your eyes will remain closed throughout the session.
And now,
Take a long inhale through the nose,
Hold the breath,
Inhale again,
Exhale through your open mouth.
Second time,
Inhale through the nose,
Hold the breath,
Inhale again,
Exhale through your mouth.
Third one,
Inhale,
Hold,
Inhale again,
Add some air into the lungs,
Exhale through your open mouth.
Go back to a natural way of breathing.
Now,
Lying down on your back,
Place your arms alongside your body,
Leaving some space between your arms and your chest.
Palms are facing the sky.
Your legs should be slightly apart,
Not touching.
Let your feet fall naturally outward.
Feel free to move your head gently from left to right and right to left,
To find an ideal position.
Settle in the position that will allow you to remain still throughout the practice of yoga nidra.
Now,
Focus your attention on the points of contact between your body and the ground,
Your heels on the floor,
The back of your legs,
Your back on the floor,
Your arms and the back of your head.
Feel the weight of your closing on your body.
Notice the folds,
The areas where the fabric touches your skin,
The different layers you're wearing,
The places where there is more space.
Become aware of the sensations.
Now,
Shift your attention to the air entering and leaving your nostrils.
Feel this thin stream of air coming in and going out with each breath.
Notice how the air is cooler on the inhale and warmer on your exhale.
Now,
Imagine yourself lying on this mat in the room.
Without opening your eyes,
Try to visualize yourself in as much detail as possible.
Visualize the clothes you're wearing,
Your position,
Your hair.
Try to visualize yourself in as much detail as possible.
And still keeping your eyes closed and remaining still,
Visualize the room you are in.
Picture the four walls,
The door you entered through,
The objects you recall,
The furniture,
The colors,
The floor,
The ceiling.
Now,
Direct your attention to the surrounding sounds.
Imagine you're hearing as a radar,
Picking up the furthest sounds from this room.
Simply notice these sounds without identifying them.
Acknowledge their presence and move your attention from one sound to another.
Now,
Try to hear closer sounds,
Those coming from the room nearby.
Again,
Just note their presence without trying to identify them.
Finally,
Focus on the sounds within the room.
Shift your attention from the exterior noises to those inside.
Notice all the sounds around you.
Now,
Repeat in your head,
Silently,
Three times your Sankalpa,
Your positive intention that you have for yourself and the world.
If you don't have a specific Sankalpa,
Then I invite you to repeat three times in your head.
I remain calm and balanced in all situations.
We will now move into the rotation of consciousness through different body parts.
Mentally,
Repeat the name of the body parts I mentioned and feel them.
If you miss a body part,
It's just fine.
Simply continue with the next as I guide you.
We'll begin with the right side of the body,
Starting with the right hand,
Right hand thumb,
Second finger,
Third finger,
Fourth,
Fifth,
Palm of the right hand,
Right wrist,
Right elbow,
Shoulder,
Armpit,
Waist on the right side,
Right hip,
Right knee,
Right ankle,
Sole of the right foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Moving to the left side of the body,
Left hand thumb,
Second finger,
Third finger,
Fourth,
Fifth,
Palm of the hand,
Wrist,
Elbow,
Left shoulder,
Armpit,
Waist on the left side,
Hip,
Left thigh,
Left knee,
Left ankle,
Sole of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Right heel,
Left heel,
Both heels together,
Back of the right leg,
Back of the left leg,
Back of both legs together,
Bottom of the spine,
Middle of the spine,
Upper part of the spine,
The entire spine,
The neck,
Back of the head,
Crown of the head,
Forehead,
Right eyebrow,
Left eyebrow,
The point in the middle of the eyebrows,
Right eye,
Left eye,
Both eyes together,
The nose,
The mouth,
The chin,
The throat,
Right side of the chest,
Left side of the chest,
The center of the chest,
Up abdomen,
Navel,
Lower abdomen,
Pelvic floor,
The entire right leg,
Entire left leg,
Both legs together,
Left leg,
Right leg,
Left leg,
Left leg,
Left leg,
Left leg,
Left leg,
Left leg,
Left leg,
Left leg,
Left leg,
Left leg,
Left leg,
Left leg,
Left leg,
Left leg,
Left leg,
Left leg,
Left leg,
Left leg,
Left leg,
Left leg,
Left leg,
Left leg,
Left leg,
Left leg,
Left leg,
Left leg,
Left leg,
Left leg,
Left leg,
Left leg,
Left leg,
Left leg,
Left leg,
Left leg,
Left leg,
Left leg,
Left leg,
Left leg,
Left leg,
Left leg,
Left leg,
Left leg,
Left leg,
Left leg,
Left leg,
Left leg,
Left leg,
Left leg,
Left leg,
Left leg,
Left leg,
Left leg,
Left leg,
Left leg,
Left leg,
Left leg,
Left leg,
Left leg,
Left leg,
Left leg,
Left leg,
Left leg,
Left leg,
Left leg,
Left Feel the weightlessness in your body and now return to the normal sensations of your body.
I invite you now to visualize the following images projected into the dark space behind your closed eyes.
As if you were watching a show,
See the following images appear and disappear behind your closed eyes.
A black horse galloping.
A boat caught in a storm.
Snow on a mountain peak.
A dog sleeping by the fire.
Yellow flowers.
The massive trunk of a tree.
A pen left on the corner of a table.
The sunrise over the sea.
A cherry tree in bloom.
A white swan on a quiet lake.
Erase all images from your mind now.
Now remember your sankalpa,
The strong intention set at the beginning of the practice and repeat it three times with full conviction in your head.
I remain calm and balanced in all situations.
Repeat this affirmation feeling it deeply as though it has already come true.
I remain calm and balanced in all situations.
Become aware of the sounds around you,
The sounds in the room,
The sounds in the rooms close to the one where you are.
Again,
Feel the air entering and leaving your nostrils as you breathe.
Return to your natural way of breathing and breathe deeply.
Feel your belly and your chest moving as you breathe.
Feel the weight of your body on the ground.
And notice the points of contact between your body and the floor.
And slowly keeping your eyes closed,
Gently start moving the tips of your fingers,
The tips of your toes.
Slowly turn your head from side to side.
Begin to move your entire body and stretch.
Take your time.
And when you are ready,
You can open your eyes.
The yoga nidra practice is now complete.
Aryam tatsat.
