This is a simplified form of yoga nidra that can be practised while sitting in a chair. It is ideal for those who want to relax the mind and body during the day, but find it inconvenient to lie down. It is ideal for office workers, executives, people who work in factories and so on.
It takes between 5 and 15 minutes according to the time that you have available.
The method is as follows:
Sit comfortably with your back upright.
Loosen your tie and if possible remove your shoes.
Place your hands on your lap or your knees.
Close your eyes.
Mentally say to yourself:
“For the next 10 minutes I will turn my mind off to all worries and cares and only practise yoga nidra.”
Let your legs relax . . . consciously relax them.
Relax your arms and hands.
Be aware of physical tension in specific parts of your body and then consciously try to relax each part.
Are your hands clenched?
If so, release them.
Are you frowning?
If so, relax your forehead.
Is your neck stiff?
If so, rotate your head 10 times in each direction, or move it backwards and forwards and then sideways.
Is your mouth tense?
If so, relax the lips.
Be aware of all the different parts of the body and systematically release tension.
Then become aware of the contact between your body and the chair.
Try to feel that the chair is merging with your body so that there is no difference.
Be aware of all contact points and then feel the points melt away.
Feel that your body is like a rock or a tree … it is fixed in the ground and part of the chair.
You must use a little imagination.
If possible try to create a mental image of your whole body.
Be aware of your whole body … try to visualize it.
Then be aware of your right foot.
After a short pause be aware of your left foot.
Visualize each part of the body and feel the sensations that arise.
Transfer awareness to the right leg and repeat the same process.
Repeat the same process with the left leg, right buttock, left buttock, whole back, the right hand, left hand, right arm, left arm, head, your whole body.
This is 1 round.
If you have time repeat another round.
Then become aware of natural breathing.
If you wish you can practise ujjayi pranayama.
Focus your whole attention on the breath as it moves in and out of the nostrils.
Maintain awareness of the breath for a few minutes or for as long as you have time available.
Then mentally chant Aum and feel the vibration permeating your whole body and mind.
Feel the sound soothing your whole being.
Feel all tensions evaporate.
Chant Aum at least 3 times.
Then end the practice and open your eyes.