MENTAL ALERTNESS !
PREPARATION
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PLEASE GET READY FOR YOGA NIDRA. LIE DOWN IN SHAVASANA, YOUR BODY STRETCHED OUT, FEET APART, THE PALMS OF THE HANDS TURNED UPWARDS AND YOUR EYES CLOSED. MAKE ALL THE NECESSARY ADJUSTMENTS SO THAT YOU ARE AS COMFORTABLE AS POSSIBLE, THERE MUST BE NO MOVEMENT, NEITHER CONSCIOUS NOR UNCONSCIOUS. REMEMBER THAT YOU ARE ABOUT TO PRACTICE YOGA NIDRA, PSYCHIC SLEEP, AND THAT YOU HAVE ONLY TO MAINTAIN AWARENESS OF HEARING AND FEELING. THE BODY SLEEPS BUT THE MIND REMAINS AWAKE... YOU MUST REMAIN ALERT SO THAT YOU DO NOT SLEEP. SAY TO YOURSELF MENTALLY. " I WILL NOT SLEEP, I WILL REMAIN AWAKE" . TAKE A DEEP BREATH AND AS YOU BREATHE IN FEEL COOLNESS AND CALMNESS SPREADING THROUGHOUT THE BODY... AS YOU BREATHE OUT, FEEL YOUR CARES AND WORRIES FLOWING OUT OF YOU, DROPPING AWAY.
RELAXATION
BECOME AWARE OF YOUR BODY AND RELAX YOURSELF COMPLETELY, MAKE YOURSELF PHYSICALLY CALM AND STEADY. FEEL THAT THE LEGS ARE RELAXED, THE TRUNK, THE HEAD, THE ARMS AND HANDS. DEVELOP THE AWARENESS OF YOUR PHYSICAL BODY RIGHT FROM THE TOP OF YOUR HEAD TO THE TIPS OF THE TOES, AND SAY IN YOUR MIND O-O-O-M-M-M. COMPLETE AWARENESS OF THE WHOLE BODY ... SAY TO YOURSELF AGAIN O-O-O-M-M-M. RELAX YOURSELF BY BREATHING NORMALLY AND BECOMING AWARE OF THE BREATH AS IT MOVES BETWEEN THE NAVEL AND THROAT. AWARENESS OF YOUR NATURAL BREATH, NOR FORCING . NAVEL TO THROAT BREATHING, PLEASE GO ON WITH THIS AWARENESS AND SLOWLY FEEL YOURSELF BECOMING MORE RELAXED. NOW LEAVE YOUR BREATHING AND BECOME AWARE THAT YOU ARE GOING TO PRACTICE YOGA NIDRA. YOGA NIDRA BEGINS NOW.
RESOLVE
NOW IS THE TIME TO MAKE YOUR RESOLVE. BE CONSISTENT, PLANT THE RESOLVE WILL COME TRUE IF THE SOIL IS PERFECT. REPEAT YOUR RESOLVE WITH FEELING AND AWARENESS THREE TIMES.
ROTATION OF CONSCIOUSNESS
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AWARENESS OF THE PARTS OF THE BODY... THE CONSCIOUSNESS SHOULD MOVE AROUND THE BODY AND KEEP ON MOVING . AS IT MOVES IT CHANGES INTO PRANA, THE VITAL ENERGY, IN THE FORM OF A CURRENT OF ENERGY. DO NOT CONCENTRATE ON ANY ONE PART, BUT LET YOUR MIND JUMP FREELY FROM ONE PART TO THE NEXT.
RIGHT SIDE
RIGHT HAND THUMB, SECOND FINGER, THIRD, FOURTH, FIFTH, PALM, BACK OF THE HAND, WRIST, LOWER ARM, ELBOW, UPPER ARM, SHOULDER, ARMPIT, WAIST, HIP, RIGHT THIGH, KNEECAP , CALF MUSCLE, ANKLE, HEEL, SOLE, TOP OF THE FOOT, RIGHT TOES, ONE, TWO, THREE, FOUR, FIVE....
LEFT SIDE
LEFT HAND THUMB, SECOND FINGER, THIRD, FOURTH, FIFTH, PALM OF THE HAND, BACK OF THE HAND, WRIST, LOWER ARM, ELBOW, UPPER ARM, SHOULDER, ARMPIT, WAIST, HIP, LEFT THIGH, KNEECAP, CALF MUSCLE, ANKLE, HEEL, SOLE, TOP THE FOOT LEFT TOES, ONE, TWO, THREE, FOUR, FIVE...
RIGHT SIDE REVERSE
GO TO THE RIGHT TOES, AND START FROM THE BOTTOM. RIGHT BIG TOE, SECOND TOE, THIRD, FOURTH, FIFTH, TOP OF THE FOOT, SOLE, HEEL, ANKLE CALF MUSCLE, KNEECAP, THIGH, HIP, WAIST, ARMPIT, SHOULDER, UPPER ARM, ELBOW, LOWER ARM, WRIST, BACK OF THE HAND, PALM OF THE HAND, RIGHT THUMB, SECOND FINGER, THIRD, FOURTH, FIFTH....
LEFT SIDE REVERSE
GO TO THE LEFT TOES. LEFT BIG TOE, SECOND TOE, THIRD, FOURTH, FIFTH, TOP OF THE FOOT, SOLE, HEEL, ANKLE, CALF MUSCLE, KNEECAP, THIGH, HIP, WAIST, ARMPIT , SHOULDER, UPPER ARM, ELBOW, UPPER ARM, LOWER ARM, WRIST, BACK OF THE HAND, PALM OF THE HAND, LEFT THUMB, SECOND FINGER, THIRD, FOURTH, FIFTH.....
FINISH
NOW RELAX ALL EFFFORTS AND BRING YOUR ATTENTION TO THE NATURAL BREATH, THE NATURAL BREATH FLOWING IN AND OUT OF THE NOSTRILS. MAINTAIN YOUR AWARENESS OF BREATH AND AT THE SAME TIME DEVELOP YOUR AWARENESS OF PHYSICAL RELAXATION. AWARENESS OF RELAXATION.. AND AWARENESS OF YOUR PHYSICAL EXISTENCE, BECOME AWARE OF THE PHYSICAL RELAXATION. AWARENESS OF RELAXATION... AND AWARENESS OF YOUR PHYSICAL EXISTENCE, BECOME AWARE OF THE PHYSICAL EXISTENCE OF YOUR BODY. DEVELOP AWARENESS OF YOUR BODY AND VISUALIZE YOUR BODY LYING ON THE FLOOR. TAKE YOUR MIND OUT AND VISUALIZE THE SURROUNDING ROOM, LET YOUR MIND BECOME COMPLETELY EXTERNAL .. DO NOT OPEN YOUR EYES. YOU ARE PRACTISING YOGA NIDRA, BECOME AWARE OF THIS FACT. LIE QUICKLY UNTIL YOUR ATTENTION IS COMPLETELY EXTERNALIZED.. START MOVING, MOVING YOUR BODY AND STRETCHING YOURSELF.. PLEASE TAKE YOUR TIME, THERE IS NO HURRY. WHEN YOU ARE SURE THAT YOU ARE WIDE AWAKE, SIT UP SLOWLY AND OPEN YOUR EYES. THE PRACTICE OF YOGA NIDRA IS NOW COMPLETE.
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