Rium Tatsat.
Lie on the back in Shavasana,
Arms beside the body,
With the palms facing upwards.
The feet relaxed and out to the sides.
The head,
Neck and spine in one straight line.
The eyes gently closed.
Relax the whole body.
Surrender the whole body to the floor.
Letting go of all tensions.
Now for body rotation.
As each body part is named,
Visualize that part,
Say its name mentally and relax it completely.
Starting with the right hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Back of the hand,
Wrist,
Elbow,
Shoulder,
Side,
Waist,
Hip,
Thigh,
Knee,
Shin,
Calf muscle,
Ankle,
Heel,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Relax the whole right side of the body.
To the left side,
Left hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Back of the hand,
Wrist,
Elbow,
Shoulder,
Side,
Waist,
Hip,
Thigh,
Knee,
Shin,
Calf muscle,
Ankle,
Heel,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Relax the whole left side of the body.
To the back,
Right buttocks,
Left buttocks,
Lower back,
Upper back,
Back of the neck,
Back of the head,
Top of the head,
To the front,
Forehead,
Right temple,
Left temple,
Right eyebrow,
Left eyebrow,
Eyebrow center,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheek,
Left cheek,
Right nostril,
Left nostril,
Nose tip,
Upper lip,
Lower lip,
Chin,
Throat,
Right chest,
Left chest,
Abdomen,
Navel.
Now relax the whole right leg,
The whole left leg,
The whole right arm,
The whole left arm,
Abdomen,
Chest and back together,
Head and neck together,
The whole body,
The whole body,
The whole body.
Become aware of sounds in the environment.
Remove the hands,
The feet,
The head from side to side and stretch the body.
The practice of yoga nidra is now complete.
Har Yon,
Tat Sat.
