Begin by lying down on your back in shavasana,
Corpse pose,
With your legs and arms a comfortable distance apart.
And take this moment to become comfortable.
The body should be straight and symmetrical.
Adjust everything one last time.
Your body,
Posture,
And clothes until you are perfectly relaxed.
During the practice of yoga nidra,
There should be no physical movement.
You are functioning only on the levels of listening and feeling.
In the practice that follows,
You will be led through a series of techniques for progressively inducing deeper and deeper states of total relaxation.
It is important that you remain awake throughout the entire session in order to pass through the barrier of sleep and experience the state known as yoga nidra.
Be determined that you will not sleep or move for the duration of this session.
Silently say to yourself,
I will not sleep.
I will remain awake throughout the entire session.
Now take three full deep breaths,
Feeling yourself sinking down and totally surrendering your body with each exhalation.
Become aware that you are now practicing yoga nidra.
Remain still,
Silent,
And awake.
Now is the time to repeat your sankalpa,
Your resolve.
Your sankalpa is your deepest intent and desire.
Whatever it is you are striving to achieve the most in your life right now.
Take this moment and allow your sankalpa to come to you naturally.
Now repeat your sankalpa three times silently.
Know that the sankalpa made during yoga nidra is bound to manifest in your life.
We will now be rotating the awareness around the various parts of the body.
Allow the awareness to jump from body part to body part rapidly without allowing the mind to dwell on any one body part for too long.
Feel a wave of energy flowing with the mind starting at the right hand,
The right hand thumb,
Second,
Third,
Fourth,
Fifth finger,
Palm of the hand,
Back of the hand,
Back of the hand,
Right wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Left arm,
Right arm,
Right hand,
Right side of the body,
Waist,
Hip,
Right thigh,
Hamstring,
Knee,
Back of the knee,
Shin,
Calf muscle,
The right ankle,
Heel,
Sole of the right foot,
Top of the knee,
Top of the foot,
Right big toe,
Second,
Third,
Fourth,
And fifth toe,
The whole right side of the body.
Feel a soothing wave of energy flowing within the left hand to the left hand thumb,
Second finger,
Third,
Fourth,
And fifth finger,
Palm of the hand,
Back of the hand,
Left wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
The left side of the body,
Waist,
Hip,
Right wrist,
Hip,
Left thigh,
Hamstring,
Knee,
Back of the knee,
Shin,
Back of the knee,
Shoulder,
Calf muscle,
The left ankle,
Heel,
Sole of the left foot,
Top of the foot,
Right foot,
Left big toe,
Second,
Third,
Fourth,
And fifth toe,
The whole left side of the body,
The whole left side of the body.
Now experience that soothing wave of energy flowing down from the crown of your head down to your forehead,
Right eyebrow,
Left eyebrow,
The center of the eyebrows,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Right ear,
Left ear,
The nose,
The tip,
The mouth,
The tip of the nose,
Upper lip,
Lower lip,
The mouth,
Tongue,
And cheeks.
Jaw and chin,
The throat,
Right collarbone,
Left collarbone,
Right chest muscle,
Right chest muscle,
Left chest muscle,
The sternum,
Abdomen,
Lower abdomen,
Groin,
Left chest muscle,
Right thigh,
Left thigh,
Right calf muscle,
Left calf muscle,
Right ankle,
Left ankle,
Right foot,
Left foot,
The whole right leg,
Whole left leg,
Both legs together.
The whole right arm,
Whole left arm,
Both arms together.
The front side of the torso,
The chest and abdomen,
The back side of the body,
Buttocks,
Spinal column,
And shoulder blades.
The whole back and front sides of the body together.
The shoulders,
Neck,
And face.
The whole head,
The whole body from head to toe.
The whole body at once together.
Experience the subtle points of contact where your body meets the surface beneath you as you release and totally let go.
Sinking down deeper and deeper.
Now bring your awareness to the natural breath.
Become aware that you are breathing quietly and slowly.
Observe the natural and spontaneous rhythms of the breath.
Focus only on the peaceful ebb and flow of the breath.
Think of the breath as originating at the navel.
Breathe in from the navel up to the throat and exhale from the throat down to the navel.
Inhale,
Navel to throat and exhale,
Throat to navel.
The breath is flowing smoothly and spontaneously in and out,
Up and down.
The breath is flowing smoothly and consciously and spontaneously in and out.
Now become aware of Chittakasch,
The inner space you see in front of your closed eyes.
Develop your awareness of this inner space,
An infinite space that extends as far as the eye can see.
Infinite space in every direction.
Just become aware of the sense of space.
Allow whatever images,
Shapes,
Colors,
And visions that may manifest to come and go without rejecting or chasing after them.
Remain totally indifferent to any and all visions that may appear within Chittakasch.
Continue observing that peaceful inner space as you see the symbol OM emerging from within the darkness.
The symbol OM and peaceful inner darkness.
Deep inner space.
Rest your awareness in the calm tranquility of the inner space of Chittakasch.
We will now be observing two minutes of total stillness and silence.
Continue observing the spontaneous motions of the breath.
Two minutes of silence begins now.
Now,
Again repeat your sankalpa,
The same exact determined resolve from earlier.
Remember three times silently.
Keep your eyes closed as you slowly begin to bring your awareness back to your physical body and your surroundings.
Enter the room you're lying in,
The four walls and ceiling,
The furniture,
And your body lying on the floor in shivasana.
Become aware of any sounds in your environment.
When you are sure you are fully back in your body,
Begin by moving just one single finger.
Then slowly begin to stretch and move your body and open your eyes to end this practice.
The practice of yoga nidra is now complete.
Om shanti shanti shanti.
