HOW TO DO YOGA NIDRA?

        PREPARATION

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                                                 GET READY FOR YOGA NIDRA. LIE DOWN IN SHAVASANA, FEET APART AND THE PALMS OF THE HANDS FACING UPWARDS. CLOSE YOUR EYES AND QUICKLY BECOME MOTIONLESS... NOW IS THE TIME TO MAKE ANY ADJUSTMENTS, THERE SHOULD BE ABSOLUTELY NO MOVEMENT UNTIL THE PRACTICE IS FINISHED. FOR JUST AN HOUR, FORGET YOUR PROBLEMS AND  WORRIES AND  CONCENTRATE ON YOGA NIDRA... FORGET ALL YOUR CARES. TAKE A LONG DEEP BREATH.. AND AS YOU BREATHE OUT FEEL YOURSELF LETTING GO.

                              RELAXATION

                               BECOME AWARE OF OUTSIDE SOUNDS, BECOME AWARE OF DISTANT SOUNDS OUTSIDE THE BUILDING. ALLOW YOUR SENSE OF HEARING TO RANGE INTO THE DISTANCE... AND THEN GRADUALLY WITHDRAW IT BACK INTO THIS BUILDING, BACK TO THIS ROOM... DEVELOP YOUR AWARENESS OF THIS ROOM.. AND YOURSELF LYING ON THE FLOOR.. BECOME AWARE OF YOUR BODY LYING ON THE FLOOR. BECOME AWARE OF YOUR BREATHING... JUST BE CONSCIOUS THAT YOU ARE BREATHING. DO NOT CONCENTRATE. AWARENESS OF YOUR BREATH AND AWARENESS OF YOUR BODY. REMEMBER YOUR PURPOSE AND SAY MENTALLY TO YOURSELF, I AM GOING TO PRACTICE YOGA NIDRA. I WILL REMAIN AWAKE, I WILL NOT SLEEP.

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                                         RESOLVE

                           NOW STATE YOUR RESOLVE. REPEAT YOUR RESOLVE MENTALLY WITH FULL AWARENESS AND FEELING THREE TIMES.

                       ROTATION OF CONSCIOUSNESS

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                                      NOW WE MOVE INTO ROTATION OF CONSCIOUSNESS. AWARENESS OF DIFFERENT PARTS OF THE BODY BY TAKING A TRIP THROUGH THE BODY. LET YOUR MIND JUMP FREELY FROM ONE PART TO THE NEXT.

•                     RIGHT SIDE
•                     LEFT SIDE
•                     FRONT SIDE
•                     BACK SIDE
•                     MAJOR PARTS
•                    SKIN AWARENESS
•                    BREATHING
•                    INNER SPACE
•                    EYEBROW CENTRE
•                    

     

                                    RESOLVE

 

                                 BECOME AWARE OF YOUR RESOLVE, REMEMBER THE RESOLVE YOU MADE AT THE BEGINNING OF THE PRACTICE, THIS IS THE TIME TO REPEAT YOUR RESOLVE. STATE YOUR RESOLVE THREE TIMES IN THE SAME WORDS AND WITH THE SAME ATTITUDE, WITH FEELIG AND EMPHASIS.

                                                 FINISH

                                      BECOME AWARE OF YOUR BREATHING, BECOME AWARE OF THE NATURAL BREATH, BECOME AWARE OF THE BREATH THROUGH THE NOSTRIL, DEVELOP TOTAL AWARENESS OF THE NOSTRIL BREATH AND CONTINUE PRACTISING THIS. MENTAL AWARENESS OF ALTERNATE NOSTRIL BREATHING... PRACTICE THIS FOR A SHORT TIME. ENTEND YOUR AWARENESS OF THE BREATH TO EVERY PART OF THE BODY... AS YOU INHALE FEEL THE LIFE-GIVING FORCE PERMEATE YOUR WHOLE BODY. TAKE A LONG, SLOW DEEP BREATH AND BECOME AWARE OF YOUR RELAXED BODY, BECOME AWARE OF YOUR PHYSICAL EXISTENCE.

                              DEVELOP AWARENESS OF YOUR SURROUNDINGS... THE FLOOR YOU ARE LYING ON, THE ROOM YOU ARE IN... EXTERNALIZE YOUR ATTENTION. START MAKING SMALL MOVEMENTS IN PREPARATION FOR SITTING UP, TAKE YOUR TIME, THERE IS NO HURRY. SIT UP SLOWLY AND OPEN YOUR EYES. THE PRACTICE OF YOGA NIDRA IS NOW COMPLETE.