Okay, we are going to go over how you can do a yoga nidra on your own. Because a really good time to utilize this practice is just after you come home from a long day, maybe you've been in the office or working or out, doing a bunch of stuff and you need to kind of recalibrate, you're gonna need a great transition practice into the rest of your day or your evening. And if you don't want to take time to do a whole practice that whole recording, you can just lay down yourself and run yourself and your mind through a few short aspects of the practice. Now we're utilizing the deep relaxation from the yoga nidra more than the reprogramming when we do it in this way, because you're basically going to simply lie yourself down and do the preparation part of the practice. So that means just with your eyes closed, take a moment to notice all the contact points between your body and the floor.

And you can do that with that you pull in a blanket. Notice with a blanket is touching you, just in your mind, allow yourself and maybe with each breath to notice a different contact point. When yourself around the body in that way, then let your senses externalized and listen to sounds around yourself. So you're using a little bit of that part of the practice where you're just picking up on sounds without interpreting them with your mind. So filling the senses in that way, you might go to distant sounds with the sounds in your body, and just all the different sounds you can hear. After you do that, then run yourself quickly through rotation of body consciousness.

So you're skipping over the sun kalpa in this case, and you're just going right into, you know, if you have the pattern already memorized, then great and if not, you'll just do it something similar where you start with the right hand thumb, go down the right side of your body, go to the left hand thumb, go to the left side of your body to the back and do the front. And after you've done that a few times, either you're going to have taken a little snooze. Or if you still want to go a little bit deeper, and you're still conscious enough to you can follow your breath a few times. And then after that, go ahead and take a moment to stretch and get up. And you will have taken yourself through a short Yoga nidra practice just all on your own. So in that way, you don't need to go through the whole entire series, and you can skip over the syncope portion and this is just going to be a rejuvenated and regenerating way of practicing.

So that's a quick run over on how you can do it yourself. Have you been asking me what if you want to share yoga teacher with other people and say you don't have a CD, because one ways you can share the download with them. But if you don't have access to that, and if you have your book you'll notice there are a few different transcripts some of which I have pulled a lot out of for some of our audios. I've altered them a bit, but there's about five with some variations, different Yoga nidra outlines in the book where it tells you how to do it and you basically just read the transcript. So you can do that. I will also put a short, very simple transcript as part of the supplemental material here below this section.

And then another simple way is just to have the person lie down. And again, you run them quickly through a noticing their body getting relaxed externalizing the senses to hear the sounds really Start to know this pattern. And once you have this pattern down, you can start to alter it a little bit, which we've done in some of the practices but you get kind of the pattern of relax, externalize senses, fill the senses so that the mind can start to go in, you add your son kalpa, then you do a rotation of consciousness. So you might, you know, you may do more body parts than I say, you may do slightly less, just so you get the basic idea that you're, you're trying to take consciousness to each of these parts. Because what happens when we do this as we're relaxing the gray matter of the brain, systematically, you're taking the whole brain and you're, you're shifting the emphasis on what is lighting up, and it's important that you go through rotation of consciousness through the body.

And you'll notice in some of the yoga nidra if you're aware that some of them are a little bit more detailed, like when we get to the face, I might go into You know, upper lip, lower lip, teeth, tongue, upper palate, lower palate, chin, or I might just simply say mouth, upper lip, lower lip. You know same with eyes, right eye left eye, or I might say the eyelids as well maybe the eyelashes, maybe the place for the eyeglasses at eyelashes touch each other. You know, I might skip the temples sometimes sometimes add them in. So the point is you can get more in depth, then you know if you want to go deeper, or you can stay a little bit lighter in the description. Some of you have asked about doing yoga nidra for children. And we have mentioned this in the science and how beneficial the yoga nidra is for children.

And so I want to just to talk about that a little bit. And if you would like I am recording some children's Yoga nidra practices which can be available for download but right I'm just going to mention that there's some suggestions in your book. And you can go into the one that says you're going to do for children. It's just a really short chapter. And it gives you a few ideas for the visualizations. But basically, for children, you're going to shorten the practice because their attention span is not super long.

So rather than taking a long time, like adults take a little bit longer to relax, you want to keep the child engaged enough so that they're not going to get too fidgety and keeping it fun. So you might use the game. Maybe when you go around to different parts of the body, you imagine that like a butterfly is touching down or flowers touching down or, you know, different kind of games like that. And you might not do quite as many, you know, parts of the body make it really simple and might and you maybe wouldn't go quite as fast but you know, kind of stay on the rhythm with their attendance. When you're doing breathing exercises, and one of these, I think is in the book, but you can imagine your breathing inside of a bubble or inside of a balloon where when they breathe, the bubbles getting bigger and smaller, bigger and smaller, you can imagine that they are getting bigger or smaller when they're breathing.

You know, and these are great suggestions for adult practices too. But it's, it's fun to make it a little bit funner with the children. So with the resolve, you do something easy and simple for them. I am loved I am supported. I'm able to learn things easily, or whatever you might notice that they're struggling with, that could be helpful to them. Some of the visualizations you can do, are are sending them love.

So there's one in the book that I love that I use with my little boy and he really responds well to it. And that is first that they're imagining breathing in and out of their heart, which is actually a heart math practice. If you are familiar with heart math.org they're all about harmonizing heart and brainwaves to bring us into coherence. And they say when we're in coherence and this is scientifically proven that we actually are affecting not only those around us now but the field of the planet. So coherent beings start to create coherence in the whole planet, which lowers the crime rate raises. productivity increases peace worldwide.

So it's a great practice anyway to breathe in and out of your heart But anyway, start with having them become aware of like a mouth is over their heart breathing in and out, and then maybe they're breathing in and out like a mist maybe a rainbow colored Mr. glittery, Mr. Silver Enos something that when it goes in their body, it's just too Fill up and fill up and fill up and spread throughout their body and make them feel tingling or whatever you know you feel to do. And at one point, you can say that out of the heart now there's this golden egg. There's a golden egg transcript in your book, but inside of it is a little tiny being, and my son loves his product, the size of your thumb. It's just sitting there, feeling so much love. So you can imagine that as being start sending, say this to the children's beans start sending you so much love.

It's got so much love that it sends a cheering it's so much that you can't even contain it. So that love flows out of you. And now you send a little bit of that love to the different people that you love. And you might go through a list of family and friends and all these different things that the child can then learn to give that love away and know that there's still so much love in return. My child has has made it very clear to me that certain emphasis on your wording is important. You know, when you're speaking to children, you really want to emphasize the playfulness and the mystery and the magic.

So little bean, for example is sending you so much love. My son makes sure that I say it like that not just so much love, but so much love. It's like a sweetness. And when they're in that deep receptive, relaxed state, you want to make sure that they're able to absorb that sweetness, also, that they're, they're learning in that way with a sweetness attached to it. So, you know, with the children, you might keep it shorter, you can still do rapid images, but things that are familiar to them that are including, you know, a star, the moon of flower, or beyond a flower, you know, like a baby sleeping simple images that you know, are familiar images to children. Again, my keeping About 10 minutes, maybe 15 minutes max is going to be really great for the children so that they're not being asked to stay too long.

And again, you can incorporate animals and individualization, maybe animal friends coming to visit you and giving you a message, incorporating more imagination and playfulness. Okay, and when you're doing practices for children or for other people, just make sure after you do the rotation of consciousness, a little awareness of breath if you take them through any visualizations, go ahead and skip any opposite feelings generally for new people and children. And then, you know, as children are doing it more they can practice the opposite feelings, which is initially keeping it short. And then always bringing people out of the practice the same way that you went in. So in reverse if you start with filling your body against The ground then you're going to leave that for last. So noting the way that you go in the practice, if you're going in, noticing sound, second, and so forth, and you're going to notice sounds second to last.

And then you're going to notice your body on the floor again. So just taking time and awareness to bring someone in and out. It's like taking them into a pyramid. But this isn't an upside down pyramid because you're going unconscious level. And then you're going to take them deep and then you're going to bring them back out and then again at conscious level. So just being aware with how you do that.