Getting ready for a short practice of Yoga Nidra,
We'll start by chanting Aum three times together.
Take a deep breath in now.
Aum.
Aum.
Aum.
Lie down comfortably on the floor in Shavasana or sit down in a comfortable armchair.
Make sure that your feet are a little apart and comfortably flopping to the sides,
Arms a little away from the body.
If you're lying down,
Palms facing upwards,
Fingers naturally curled.
Check that your shoulders are quite loose,
Head and spine in a straight line.
And make any necessary adjustments so that your whole body is comfortable and relaxed.
If you need to loosen any tight clothing or remove any heavy watches or things from the pockets,
Do it now so that you can be totally comfortable and still for the whole practice.
We'll start off by relaxing the different major parts of the body.
Take your awareness first of all to the right hand.
Feel the shape and position of your right hand from the inside and check that it's loose and soft,
Releasing any tightness or tension.
Now do the same for the left hand as if you're exploring from the inside.
Now the whole of the right arm.
Feel the shape and position of your right arm and check that it's totally loose and relaxed.
And the left arm.
Let the left arm be soft and loose.
Both arms and hands together.
Check that the shoulders are loose,
Gently pulling them away from the neck if necessary.
Now the right leg and foot.
Feel the shape and position of your right leg and foot.
Check that it's totally loose and soft.
The left leg and foot.
Put all your consciousness into just the left leg and foot.
Let it go loose and soft.
Now the whole of the back of the body.
Feel the back of the body.
Feel the shape of the back of the body and check that there's no tension whatsoever.
Relaxing the buttocks and the back and the back of the neck.
The top of the head.
Feel the sensation at the top of your head and let it be loose and soft.
The face.
Feel the face as if it's a mask that you're wearing and just let that external mask of tension melt away.
Let your real self shine through.
The whole of the front of the body.
Feel the shape of the front of the body and check that it's loose,
Especially the stomach and the chest.
Check that you're aware and awake,
No sleeping.
Now the right half of the body,
Including the right leg,
Right arm,
Right half of the torso and right half of the face.
Just the right half.
Feel the right half of your body.
And now spread your awareness throughout the whole body.
Feel the whole body at once.
Whole body.
Spread your awareness throughout the whole body.
And imagine that you're lying or sitting on a very soft bed and you're sinking into the softness of that bed.
Just letting go with that feeling.
Letting go.
Enjoying that letting go feeling.
Notice how you feel at this moment.
Enjoy this deep relaxation.
And now we're going to make a mental rotation around each individual part of the body.
Just following the instructions,
The mind will touch each part of the body,
Letting go,
Loosening,
Relaxing,
Loving each part of the body in turn.
If you like,
You can imagine that golden light energy is filling each part of your body,
Healing each part.
Starting always with the right hand thumb.
Right hand thumb.
First finger.
Middle finger.
Ring finger.
Little finger.
Arm of the right hand.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Armpit.
Shoulder.
Right chest.
Right waist.
Hip.
Thigh.
Knee.
Calf muscle.
Ankle.
Heel.
Top of the right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Little toe.
Sole of the right foot.
Check that you're aware and awake,
No sleeping.
Sweep the awareness up and down the right side of the body.
Loosening and energizing.
And now the left side.
Left hand thumb.
First finger.
Middle finger.
Ring finger.
Little finger.
Arm of the left hand.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Armpit.
Shoulder.
Left chest.
Left waist.
Hip.
Thigh.
Knee.
Calf muscle.
Ankle.
Heel.
Top of the left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Little toe.
Sole of the left foot.
Right hand thumb.
Sole of the left foot.
Sweep your awareness up and down the left side of the body.
Relaxing and energizing the left side of the body.
Check that you're aware and awake.
And now we'll move up the back of the body.
Back of both heels.
Back of the calves.
Back of the knees.
Back of the thighs.
Buttocks.
Lower back.
Middle back.
Upper back.
Back of the shoulders.
Back of the neck.
Back of the head.
Top of the head.
Feel the sensation at the top of the head.
As if a gentle hand is resting lovingly on top of your head.
Forehead.
Feel as if your forehead is being smoothed and stroked.
Right eyebrow.
Left eyebrow.
Relax the eyebrows.
Eyebrow center.
Right eye.
Left eye.
Let your eyes sink into your head.
Right cheek.
Left cheek.
Let the cheeks go loose and soft.
Right ear.
Left ear.
Both ears together.
Right nostril.
Left nostril.
The whole of the nose.
Top lip.
Bottom lip.
Tongue.
Chin.
Jaw.
And now feel all the muscles of the face at once.
Feel the whole face as if it's a mask that you're wearing.
And let that external mask melt away.
Let your real self come through.
Check that you're aware and awake.
Throat.
Chest.
Stomach.
Lower abdomen.
Top of the legs.
And now spread your awareness throughout the whole body.
Feel the whole body at once.
Whole body comfortable and relaxed.
Whole body floating like a small white cloud in the vast blue sky.
Feel yourself floating.
Notice how you feel in this state.
And know that you can relax mentally as easily as you're letting go physically.
Now take a few deep breaths in and out to feel the physicalness of your body in this position.
Take a few deep breaths in and out to bring yourself back gently to the external world.
Fully refreshed.
Fully recharged.
Ready to face anything with relaxation,
Calmness and positivity.
When you're ready,
Gently wriggle your fingers and toes.
Have a big stretch if you wish.
And when you're quite ready,
Finish off with palming.
Just palming.
Rubbing the palms of your hands together until they're hot.
Cup them over your eyes.
And feel as if you're breathing in that warmth in through your eyes.
And then when you're quite ready,
Have a big stretch and gently open your eyes.
The practice of short yoga nidra is over now.
Gently open your eyes.
Hari Om Tat Sat.
Hari Om Tat Sat.
Hari Om Tat Sat.
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