This is a fabulous tool for balancing attention. The rotation of awareness, or rotation of consciousness, is the centre of the yoga nidra relaxation. I have sometimes sent the list I use to students who've asked, so now I'm posting it here for anyone. The rotation by itself is a valuable relaxation tool; you can say it in your head or record it - if you listen to a teacher regularly you may hear it in their voice and that can be delightful, but if you listen to yourself then you see you only need your own voice to balance and relax yourself!
You can visualise the places, you can repeat their names, and some people feel a pressure, a warmth or a tingling travel through the body.
We always begin with the right hand thumb, then second finger, third finger, fourth finger, fifth finger;
palm of the right hand, back of the hand, wrist, lower arm, elbow, upper arm, shoulder, armpit,
right side, waist, hip, thigh, knee,
back of the right knee, shin, calf, ankle, heel, sole, instep;
right big toe, second toe, third toe, fourth toe, and fifth toe.
Now the left side, beginning with the left hand thumb, second finger, third finger, fourth finger, fifth finger;
palm of the left hand, back of the hand, wrist, lower arm, elbow, upper arm, shoulder, armpit,
left side, waist, hip, thigh, knee,
back of the left knee, shin, calf, ankle, heel, sole, instep;
left big toe, second toe, third toe, fourth toe, and fifth toe.
Now the back of the body, beginning with the right buttock, left buttock, both buttocks together,
right shoulder blade, left shoulder blade, both shoulder blades,
the length of the spine, the whole of the back.
Back of the neck, back of the head, top of the head, forehead;
Right temple, left temple, both temples;
right eyebrow, left eyebrow, both eyebrows;
right eye, left eye, both eyes together;
nose; tip of the nose;
right cheek, left cheek, both cheeks together;
right ear, left ear, both ears;
upper lip, lower lip, both lips together
right collarbone, left collarbone, both collarbones;
right side of the chest, left side of the chest, the whole of the ribcage, navel, abdomen and groin.
Be aware of the whole body. The whole body.
The relaxation, the energy and the attention balanced through the whole body.
The whole body.
The whole body.