Intensify your awareness between the eyelids. Feel free to substitute your own words so it feels authentic. Ill guide you through the practice, but you dont have to listen to everything I say: its perfectly fine if you drift off sometimes so that my voice just becomes a safe sound in the background. surprised at how much tension you are holding, without being aware! Your email address will not be published. Upper row of teeth. Hold the breath. Allow each exhalation to ground your body. Left inner ear. Comfort is key. If you are a yoga teacher, I highly recommend incorporating meditative practices such as Yoga Nidra into your yoga practice, as its a great way to help your student relax and de-stress. You watch the clouds disappear over the horizon and as you do your Sit relaxed and begin taking relaxed deep breaths until you feel a sense of calm and stillness that you have experienced in yoga nidra. As you continue walking, days and nights pass, seasons come You can repeat each visualisation several times, if Here is a script that you can use in your classes. recommended - your back is the best position. Simply use 15-Minute Manifestation, 15 minutes-a-day, for 21 days. If possible, kick your shoes off, put your feet up, and uncross your legs and arms. Your right leg warm. Be aware of the whole body. steps more along the same path! Kids and artists experience a lot more theta activity in their brains. Its also one of the yoga nidra scripts that my yoga teacher training students learn in their yoga nidra module. This can be controlled Space in between the pubic bones. Watch the breath fall exhaling from the center of your brain all the way beyond the tip of the nostril. Sample Yoga Nidra Script Step 1: Prepare Yourself Begin with your body lying either on the ground or on a mat. Second finger. If you find this enjoyable, you may wish to extend it even a baby. . Dont rush. Still you march. Groin. Ribs. Yoga Nidra can sometimes be quite intense which is not dangerous at all but its good to know how to make your classes as non-triggering as possible. Upper back. During the Nidra you can move if you want to - but if you do need to move try to do it slowly and gently. In theta, your thoughts slow down to 4 to 8 thoughts per second. Allow yourself to shift if you need to shift and then bring yourself back into comfort during this practice. life-force of the baby joins with yours and flows up through you You could also encourage them to write down any though or feeling they had during the practice so they can reflect on them later. Whole spine. This all started back in 1976 when Swami Satyananda wrote you find it is over too quickly. Palm of the hand. Follow the gentle tide of your breath without altering it. Maintain your awareness and, at the same time, start counting your breaths backward as follows: I am breathing in 54; I am breathing out 54; I am breathing in 53, I am breathing out 53; I am breathing in 52, I am breathing out 52 and so on from 54 to 1. The left side of the pelvis, lower back and upper back, The whole bodyThe whole bodyThe whole body glowing. you feel an itch or compulsion to move, try to re-focus on your Let your whole body feel light as though you are resting weightlessly, Let yourself wander between these two opposites. Develop awareness of your body from the top of your head, the tips of your toes. Self Love Meditation Script [15minute Guided Meditation . Feel it flowing over every single Please lie down on . You feel a sensation of weight lifted from your heart. Fourth toe. A memory? The body scan exercise. The answer to what is the difference between yoga nidra and Go on feeling these points clearly and distinctly. To view the purposes they believe they have legitimate interest for, or to object to this data processing use the vendor list link below. Subscribe now to receive this super informative and inspirational newsletter. And now focusing on the right side of the body.A golden light gently touching the right shoulder, upper arm, forearm, and hand.The whole right arm. Its worth noting that the use of the word script here is Complete Technique for Yoga Nidra: The Yoga Nidra should take about 10-15 minutes to complete. Counting does, however, refocus the mind after weve relaxed with the body scan, helping students avoid falling asleep. The right hip, thigh, lower leg, and foot.The whole right leg. sorrow. How does it feel? Knee. Now, envision your breath as a golden light flowing up and down your spinal column. usedto help sleep, for deep relaxation or for of the session be it falling asleep, deep relaxation, With each and every breath, the belly expands and contracts. Notify me of follow-up comments by email. Other scripts (25 and growing) are available in the Store, they include such topics as emotional processing, nature, moon phases, the gunas and kleshas, yamas, niyamas and doshas. accepting them, casually observing them - and allowing them to pass, without Awaken the feeling of lightness, awaken the feeling of lightness, A sensation of lightness and weightlessness in all parts of the body. Some of our partners may process your data as a part of their legitimate business interest without asking for consent. You are now ready to commence your yoga nidra visualizations. Research suggests that yoga nidra, a type of guided meditation, could be a simple, low-risk treatment for insomnia and stress. Join a Free workshop on Yoga, Meditation and Breath A yoga routine provides deep restoration to your body and the mind. Then move to your back and do the same thing. Concentrate on this dark space and become aware of any phenomena that manifest within it; whatever you see is the manifesting state of your mind. You are happy and comfortable, drifting on your back - with If you want to use it as a Yoga Nidra for sleep: change the last bit (The Return) and feel free to add a little more space for silence throughout the Nidra so that the participants can float away a little more. Wrist. Save my name, email, and website in this browser for the next time I comment. The sunflower rises up, colourful land of hypnagogia! tailored to the intent swing it around your body. That means he writes about lucid dreaming, awareness - and other gooey stuff like the nature of consciousness and cosmic existence. This website uses cookies to improve your experience. It should be a specific intention relating to their personal or spiritual growth. When you feel ready, stretch your arms long overhead, extend your legs long, point your toes and take a full-body stretch. Third toe. Try This 30-Minute Yoga Nidra Script for Deep Sleep and Relaxation [+ Video] 5 Guided Meditation Scripts 30 Minutes Pack 15 Easy to - Etsy. During stressful times (like holidays or election years), I like to reserve a full 15 minutes at the end of class for a deeper yoga nidra experience. If youve done a course with us please check the What to say beforehand section in the Yoga Nidra manual for suggestions. The invitation is to see or feel that you visit an imaginary place in nature: a place where you feel calm and grounded. Meditation is only truly effective with proper teaching of techniques andcourses that are in line with your personal goals. Crown of the head, forehead, right eyebrow, left eyebrow, the eyebrow center, right eyelid, left eyelid, right eye, left eye, right ear, left ear, right cheek, left cheek, nose, tip of the nose, right nostril, left nostril, upper lip, lower lip, both lips together, chin, jaw, throat, right collar bone, left collar bone, right chest, left chest, middle of the chest, navel, abdomen, lower abdomen. UNLOCK YOUR ENERGETIC ANATOMY isnt so much a training program as it is an experience and opportunity to connect deeply with your personal yoga practice. breath or a short breath? Right ear. The right side of the chest. The whole left leg. PauseNow bring your awareness to the left side of the body. to look up at your sky and see which of the themes in your life are up Experts agree that everyone is capable of having lucid dreams. Thankfully the true history of yoga nidra has its roots far Prepare your environment. The head, the shoulder blades and ribs, the back of the pelvis, the flesh of your upper and lower legs, and your heels. You cannot control your emotions. Rest. Recollect this feeling and relive it; make it vivid.awaken the feeling of pleasure, Check that you are awake. Rests. It is possible to do yoga nidra on your side, but not Count to yourself mentally as you follow the rise and fall of your breath from navel to throat and back again (pause). Yoga nidra script, Guided . He spent 12 years working as a London firefighter before changing paths to pursue building MindEasy. Begin using your breathing to create a relaxing experience. The weight feels difficult on your hips and your legs as you YOGA NIDRA PRACTICE SCRIPT - INNER RESOURCE The theme of today's practice session is the Inner Resource, a meditative tool that helps you experience a sense of well being whatever your life circumstance. Lower jaw. is deeply relaxed and preparing for sleep. State this resolve three times with awareness, feeling and emphasis. We are The forehead, the right eye the left eye both eyes together. instructions. Notice your inhales enter in through the nose and feel the breath moving out of the nose. Yoga Nidra scripts are helpful tools for yoga teachers as well as students. Whole body light, spacious, effortless. Start coun [PAUSE]. Meditation For Stress One by one. It's appropriate for kids of all ages. I want you to stay awake. Quick 15 minute stress relief mindfulness meditation this guided meditation is only 15 minutes long, but it's focus on stress relief makes it great for people who need a quick break to check in and be present among the chaos of. All of it is taken from your body and you feel it leaving you So - for at least 800 years - yoga nidra has referred to the You can repeat each visualisation several times, if you find it is over too quickly. Neck. psychological, spiritual and physical benefits. Forearm. Meet all of your experience as it is in this moment. You smile as suddenly you are under a waterfall and the water Become aware of your breath. youd no doubt be on the lookout for some guided yoga nidra Each grain of sand comes from a different rock or perhaps a It takes you on a fast paced journey through the body, the breath and then the mind. The experience of pain concentrates and tries to remember the experience of pain. And we all achieve conscious awareness while awake every single day. If youre a beginner, this probably all sounds great but Left knee. The preparation is the same for all the visualisations. and after a while you reach a secret garden. I chose images randomly to help students oscillate between the different images. This script is designed for Yoga Nidra practitioners who have tried some of our Yoga Nidra classes before, as the techniques to drop in are for someone with at least some experience in Yoga Nidra. Start with 15 or 20 minutes and work your way up. You reach the water. Relax your left armpit, shoulder, left side of your chest, left side of your abdomen, and your entire waist. Remain present and aware of but not attached As you stand, you are filling the cauldron with pieces of you. Your Inner Resource is a personal 'safe haven' where you feel secure, safe, at Awaken the experience of bitter cold in the body. Step 2: Watch without reacting. mind. Second finger. Left shoulder. When youre reading or reciting your script, avoid too much inflection in your voice. With your inhale, the golden light flows from the tailbone to the crown of the head. it, is a golden glowing field of wheat. Imagine you are walking on a cold floor in the winteryour feet feel very cold, you feel cold all over. Speak clearly, with an even volume and tempo. Develop a fuller context of what's happening in a yoga class Hold space for your students in a deeper way Develop more cues and language around asana Create a great yoga experience for your students. Awaken the sensation of heat, awaken the experience of heat. Make any small adjustments that will help to settle your body. It Your smile and energy light up the yoga platform that makes the impossible, possible. It may last anywhere from 15 minutes to an hour, though typically, it takes around 30 minutes. Right buttock. They use the herb to promote good dreams, which they consider an essential aspect of normal human functioning! Self paced (on-demand) and in-person options available. Manage Settings Years ago, before I had my first lucid dream, I had a very specific idea about what a lucid dream would feel like. Right shoulder blade. Make sure that you are not sleeping. Many practitioners of yoga nidra report that reading a script into a voice recorder and playing it . Feel your belly rise on the inhale and feel your belly fall on the exhale. These guided instructions take the form of scripts which can It's appropriate for kids of all ages. Left eyebrow. This website uses cookies to improve your experience while you navigate through the website. Give them permission to lie down as they please, let them move during class if they need to and emphasize that there is no failure in Yoga Nidra (not even if you fall asleep!) Back of the hand. Awareness in the left shoulder, let your attention run down the upper arm to the left elbow, left wrist, tip of the left thumb, tip of the left index finger, tip of the left middle finger, tip of the left ring finger, tip of the left little finger, let the whole hand rest Left wrist, left elbow, left shoulder, let the whole left arm rest. 45-Minute Open-Level Vinyasa Flow; 10-Minute Body Scan Meditation For Relaxation and Sleep (Yoga Nidra) The practice of yoga nidra is now complete. Lucid Dreaming and Mindfulness actually share the same origin. The meditative state is completely different than sleep state and includes conscious awareness. These Maybe you already have one planned or something comes spontaneously. Left nostril. Maybe soft moss maybe something else? This was by far the best experience I've had in a yoga class. [SHORT PAUSE], Imagine that you are standing outside in natureYou feel your bare feet on the earthYoure standing in an open meadow surrounded by a lush forestYou tip your face upward to feel the warmth of the sunSmell the wildflowers in the airIn the distance you see a path leading into the forestYou walk toward the path and step into the forestOnce inside the forest, your eyes adjust to the shade of the treesThe path continues in front of you and winds easily up the hillsideSunlight shines through the trees, birds sing in the distanceYou continue on the path as it climbs steadily uphillNear the top of the hill you see a small opening in the side of the mountainThis opening is a caveYou feel drawn to the cave and walk toward itWithin the cave you see a single lit candleYou realize youve stumbled into a sacred templeYou sit down upon the earthA sense of calm washes over you, you feel at peace with all that isYou need nothing from the outside world, you gaze into the candle flameYou drop into deep meditationIn the middle of the flame you see the purest golden seed, untouched by the flameOn the surface of the seed, see your sankalpa inscribed.Gaze into the flame once againThe seed is no longer in the flameThe seed is now in your heartRepeat your sankalpa 3 times, quietly, internally and with meaning. The Set Up Begin the yoga Nidra script, by having them lie down in a comfortable, quiet environment. We will now practice conscious hearing. Upper abdomen. To practice Yoga Nidra, students need to lie down on their backs in Shavasana, preferably on a yoga mat. Five to 15 minute practices are perfect. Tamara Skyhawk, Inspirational Author . Necessary cookies are absolutely essential for the website to function properly. Now develop your awareness of this roomwithout opening your eyes, visualize the four walls, the ceiling, the floor, and your body lying on the floor. Yoga Nidra, known as yogic sleep, is a beautiful way to help your students experience full mental, physical and emotional relaxation. Go to the left hand. trudge onwards. Do this 3 times, for a total of 30 breaths. Yoga nidra (yogic sleep) uses a series of body, breath, and awareness techniques that allow the body to restore itself. But dont lie on a bed. Perhaps the air is slightly cooler as you inhale?Pause, Now bring your attention back to where it feels warm.Pause, and then, back to where it feels cool.PauseAnd then, back to where it feels warm and imagine that the warmth is expanding in the body and when the warmth reaches the area that feels cooler then these two merge the warmth meets the cool perfect temperature balance. And exhale from the shoulders to the soles of the feet. Yoga nidra is a combination meditation-and-yoga practice that takes you through four brain wave levels on a journey toward sleep. it came from and the energy of the people who had to work to produce it. Finding Thrive: Vibrant Living and Habit Evolution Course, Wedding Wellness Yoga Packages in Wilmington, NC, 10th Annual Womens Yoga Retreat in Oregon, July 2023, A Goddess Inspired Yoga Retreat in the Greek Islands, Summer 2023, 200 Hour Online Yoga Teacher Training, Feb. May 2021, Yoga Nidra: A Meditative Practice for Deep Relaxation, Yoga Nidra: The Art of Transformational Sleep, 8 Benefits of Yoga Nidra: Reduce Stress, Improve Sleep | Ambuja Yoga, Is it Shavasana or Savasana? See below. Little toe. You can lie on your back with a bolster under your knees and a folded blanket behind your head; or sit comfortably, perhaps on a bolster or a few folded blankets. Hold the breath. Namaste! Left arm. a brisk wind imbued with an enchanting energy. Bring your awareness back to your breath. When I was first taken on-board as Chief Lucidity Officer in 2016, one of the first things I was tasked with was taking a good look at our operations and giving things a bit of an overhaul. Love and karma spread from you along Learn how your comment data is processed. You may never have considered any of these shelter, electricity. safe. I dont want you to fall asleep. Take your time. Now concentrate your awareness on the movement of your naval area. Are you drowsy or sleepy?. gratitude. Tip of the nose. Back of the neck. If one doesnt come to mind, I encourage you to use the sankalpa, I am the witness. This short yoga nidra script will take approximately 20-25 minutes and its format is inspired by the teachings of the Bihar School in India and it follows an inward journey through the koshas, from annamaya kosha to anandamaya kosha. A number of different things will be named. Sole of the foot. Right arm. Its mentioned in various texts as far back as 300 BC. (Link below.). borderland state between wakefulness and sleep. In the Yoga Nidra body scan, we move through the body in succession, rapidly focusing on each individual part of the body. Insects bite you. In yoga nidra, sleeping is not seen as a form of relaxation, nor is sitting in a comfy chair to wind down. Feel the flow of your breath in and out of your lungs. Often, Ill use parts of a yoga nidra script in my guided savasana at the end of class. Torso warm. of it, its time to shine the light of our awareness inwards - to our Yoga Nidra Scripts for Sleep, Deep Relaxation & More, Yoga Nidra practitioners establish awareness during a When youre ready, gently press up to a comfortable seat. But opting out of some of these cookies may have an effect on your browsing experience. Resting in the unchanging nature of your whole self. Tamara Skyhawk (Verma) is the bestselling author of several inspiring books: Yoga Nidra Scripts, Y oga Nidra Scripts 2, Affirmations for Queens, Minute Meditations for Everyday Calm, Are You a Tomato? mind clears. Left chest. Take a moment here. Most beautiful of all is the bright, brilliant, beaming To some then, yoga nidra might bare a striking resemblance to An example of data being processed may be a unique identifier stored in a cookie. the visualisation. quite normal. Why, the amazing ability to have conscious - or lucid - dreams. Right collar bone. Time: 15 minutes Begin by treating yourself to an enjoyable and satisfying stretch. By maintaining Verbal instructions were also reduced to give students more time to relax. Sinking into deep rest, Now imagine your back body floating up into your front body. Allow each breath to slowly take its course. LP (30 seconds). Yoga Nidra is literally sleep yoga in Hindi. Happy healing! So what does it mean to combine these states? Right shoulder. Students should wear comfortable, loose-fitting clothes and have a blanket at hand. Ankle. In the final phase of Yoga Nidra, youll lead the students through a visualization designed to help them make contact with their unconscious minds. further with the 61 Point Relaxation Technique. Pingback: 8 Benefits of Yoga Nidra: Reduce Stress, Improve Sleep | Ambuja Yoga, Pingback: Is it Shavasana or Savasana? Now go to the right hand. Back of head. a sacred script. In this script, the awareness of breath follows a count, a common practice in Yoga Nidra, but you can use any form of mindful breathing. To get the most out of this Yoga Nidra script and others, consider training with us through our easily accessible online self-study or live online or in-person training programs. Shine the . This Yoga Nidra script is intended for those seeking deep rest and relaxation. Legs cold. Please do not sleep. Sarah is a Brighton-based yoga teacher and teacher trainer with a passion for teaching self-inquiry and rest. to dream control. Formulate your sankalpa as a positive I am statement. | Ambuja Yoga, Pingback: Restorative Yoga for Grief and Loss | Ambuja Yoga, Pingback: Deep Relaxation: Yoga Nidra Inspired By The Ocean | Ambuja Yoga, Your email address will not be published. Space in between the pubic bones, attention rising to the navel, let the whole abdomen rest, center of the chest, let the walls of the throat relax, space in between the eyebrows. Mid-back. A sense of deep, deep rest in your whole being Unchanging Restful Whole, Let your whole body rest. You feel a great sense of relief and deep The sun scorches you. Top of the head. Ships from United States. You should wait 15-30 minutes after a Yoga Nidra before driving, or performing any task that requires full, alert waking state motor skills. Yoga Nidra is similar to a body scan in that the instructions focus on areas of the body, one by one. centuries, way before tape recorders were invented! The whole body becoming hot. Start moving your body and stretching yourself. A thought? Begin to deepen your breath and feel your body lying completely relaxed on the floor. This use does not convey the right to borrow from this script or to reproduce it in any way. Sylvia's soothing voice will be with you at the touch of a button. But, yoga nidra practitioners are not typically lucid dreamers. During our hectic modern lives we enjoy very cerebral pursuits. Second, iRest is designed to help people who suffer from chronic pain, anxiety, stress, and insomnia, while Yoga Nidra is designed to help people achieve a deep state of relaxation and . Middle chest. Left thigh. Stay with your breath as it flows up and down your spinal column, golden, vibrant, radiant. It amounts to an initial phase of mental preparation, which Repeat the same resolve you made at the beginning of the practice in the same words and the same attitude. Please now take a deep breath in through the nose. Take another deep breath in. Relax the palm of your right hand and the back of your right hand. A network of silver lines connects you from your platform to So it may be more accurate to call these yoga nidra Watch the darkness that you see before you very carefully, with detachment, and do not become involved. Zoey. deeper in the past! Relax your left calf, ankle, heel, sole of your foot, top of your foot and your left toes. Imagine before you a transparent screen through which you can see infinite space.a space that extends as far as the eyes can see. Advanced practitioners can even access the "theta" and "delta" experiences with full consciousness, ultimately aiming for the super . people when all their former attachments have vanished because of the Now, remember your resolve, your Sankalpa. Here it is. Right upper arm. It is infinitely complex. Rains come and go. A cosmic tide of prana. A sense of deep rest? Begin to feel your belly gently rise and fall with each and every breath. Again inhale through the nose create spaceand exhale and soften. Yoga Nidra meditation 15-minute script. Use easy to understand terms. Close your eyes, take a deep breath in, and as you breathe out, feel the cares and worries of the day flow out of you. To have a more relaxing environment, feel free to play soft music of sounds of nature in the background. The essence of both without striving or grasping. Back of the head. In the middle of the sunflower is I will remain awake throughout the practice. She is forever grateful for the opportunity to facilitate personal growth and self love through yoga while taking yogis to off-the-beaten-path destinations worldwide. Now its time to bring ourselves fully into the present by The breathing is slow and relaxedplease continue counting. You are a wanderer, alone, trekking across a vast continent. Begin to relax the left side of your body. your shoulders. and spend time meditating As a means of achieving deep relaxation, for ( 6) Subjects were in a deeply relaxed state but not drowsy. The practice of yoga nidra begins nowsay mentally to yourself, I am going to practice yoga nidra. Simply resting deeply in between the two. Relax your left hip, hamstring, thigh, kneecap. Become aware of the floor. And exhale fully out through your mouth. As you drift, content, warm, safe and protected your self-improvement (like we do today) but as a catalyst of achieving Is it a long Click here! Put a cushion beneath your knees and a small rolled-up towel beneath the nape of your neck. Relax the entire left side of your body. Repeat your resolve now three times clearly, with feeling and emphasis. Space between the eyebrows. Relax your right big toe, second toe, third toe, fourth toe and fifth toe. Heel. Head, togetherthe whole of the upper body togetherthe whole lower body togetherthe whole of the body together. The mind truly is opened up in a profound way during these wonderful night time meditations. Visualize your skin softening away from the muscles, Imagine your whole body settling into rest, Imagine your whole body surrendering to rest, Visualize your whole body resting deeply. Upper lip. Table of contents Benefits of Yoga Nidra Left collar bone. Still you continue. Use this yoga nidra script at anytime to guide your students through the koshas and into deeper levels of meditation. Try to develop a vision of them on all levels, feeling awareness, emotion, imagination as best you can. In this guided practice, I encourage you to become as comfortable as possible so you can relax and wake up feeling refreshed and rejuvenated. allows your own subconscious the freedom to fill in the gaps. He received his diploma in meditation teaching from The British School of Meditation. Sounds simple, doesn't it? Your goal is to remain still for the next 20 minutes or so. Buddhist philosophy. The Internet. It is estimated that these wise and wily Indians have been using mugwort in their healing and ritual practices for 13,000 years, where it is known as the dream sage. Awareness of coldness, awareness of coldness. There's definitely something magical about that - and it's as if the lucid dream world is a living, breathing organism that can react to your very thoughts. The actual practice of Yoga Nidra initially encourages prolonged "alpha wave" activity, which has been scientifically proven to induce deep relaxation, reduce stress, spark creativity and much more. re-focusing awareness on our breath. Become aware of the body..and the space that is occupied by the bodybody and space. 13-14th century yoga text: This extraordinary sleep of no slothfulness [] manifests for Together, we created the "guided meditation scripts" that play over the Theta tones. Your body feels so light that it seems to be floating away from the floor. and then fine-tune your comfort even more! Any comfortable seated position. You could have students visualize the stars at night, an endless desert, ect. with joy. See more ideas about yoga nidra script, yoga nidra, meditation scripts. You feel the heavy backpack upon your shoulders. For additional support, feel free to sit against a wall or in a chair. And exhale fully. You should now be in a calm, relaxed and half-asleep state. If youve been on retreat with me before, you know how much reverence I have for the natural world. Your body is lying on the floorbecome aware of all the meeting points between your physical body and the floor. Lower row of teeth. What then follows is a specific visualisation. Rest your mind in this warm and friendly darknessif any subtle phenomena manifest, for example, colors or patterns, simply take note of these and continue with your awareness. The practice is similar to a guided meditation but it is done in a comfortable supine position so be sure that you or your students are set up for rest! past you. Palm of the hand. So it may be more accurate to call these yoga nidra 'visualizations' instead of 'scripts'! Your yoga instructor reads a script while guiding you through the meditational journey. The right side of the chest.The right side of the belly. Allow your tongue to hang in the back of your mouth and begin to notice and feel your breath. Here is a nice description from the Yogatrval (24-26), a This section is designed to help students become relaxed and accustomed to their surroundings. Expert yogis can achieve a blissful state during Yoga Nidra practice. Feel the body heavy Feel the body light Feel the body heavy Feel the body light Continue on your own. Imagine that the breath moves in from below the nostril and travels all the way up past the center of the eyebrows and into the middle of your brain.
