2. Relaxation - Make all parts of your body,
from feet to head, relaxed.
While you are in savasana, with closed eyes and relaxed body,
do ujjayi pranayama, the silent repetition of the mantra should
be in synchronization with the inhalations and exhalations.
A minimum period of five minutes is recommended for this second
limb of yoga-nidra.
3. Resolve - Mentally repeat your resolve
three times.
4. External Shifting of Consciousness -
A. Shift your awareness from location to
location in your external body. Follow a definite sequence.
Rapidly shift. While you momentarily fix your awareness on
a location, mentally utter the name of that part of your body,
and, for a moment, concentrate on that part (not for more
than a moment). The following sequence is suggested.
Right side: Right thumb tip, index finger
tip, middle finger tip, ring finger tip, little finger tip,
thumb root, index finger root, middle finger root, ring finger
root, little finger root, right palm, the back of the right
hand, right wrist, right forearm, right elbow, right upper
arm, right shoulder joint, right side of the chest, right
side of the abdomen, right side of the hip, right thigh, right
knee, right shank, right ankle, right heel, right sole, the
top of the right foot, the right big toe, the second toe,
the third toe, the fourth toe, the fifth toe.
Left Side: Follow the same sequences as in
the right side.
Front side: The top of the head, the forehead,
the right eye, the left eye, the spot between the two eyebrows,
the right ear, the left ear, the right nostril, the left nostril,
the right cheek, the left cheek, the upper lip, the lower
lip, the upper line of teeth, the lower line of teeth, the
roof of the mouth, the tip of the tongue, the chin, the front
part of the neck or the throat, the right collar-bone, the
left collar-bone, the right chest, the left chest, the middle
depressed part of the chest, the upper abdomen, the navel,
the lower abdomen, the right groin, the left groin, the genital.
The backside: The occipital head, the backside
of the neck, the right shoulder, the left shoulder, the right
shoulder-blade, the left shoulder-blade, the hump region between
the two shoulders, the upper back, the middle back, the lower
back, the right buttock, the left buttock, the anus.
Beginners may omit the antarnyasa (the internal rotation of
consciousness). Anyone who wants to do antarnyasa should be
acquainted with the anatomy of the lower six chakras.
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