I offer my obeisance to the divine in you and surrender to the oneness which binds us all.
Welcome to this Yoga Nidra meditation practice.
Unconscious is a natural part of your being,
Holding valuable insights and potential for growth.
By gently exploring it with awareness and compassion,
You can unlock its hidden treasures.
In today's practice,
You will navigate through the unconscious state which is deeply intertwined with karma and samskaras,
Like threads woven into the fabric of your being.
Karma and samskara reside within the unconscious,
They shape your tendencies,
Desires and future actions.
Karma,
As you know,
Is the principle of cause and effect,
Where every action creates a corresponding reaction.
Samskaras are the impressions or imprints left on the mind by these actions,
Residing within the unconscious.
You may do this practice sitting in a chair or sitting cross-legged on the floor,
Whichever is your preference.
Choose a position which supports you to do this practice comfortably.
A Yoga Nidra meditation practice is usually done by lying down on your back in Shavasana,
With your legs slightly apart and your arms at your sides,
Palms facing upwards.
You may use extra cushion or blankets for that extra support,
Ensuring your posture is comfortable to stay still during the meditation practice.
If you are ready,
You can close your eyes and take a few deep breaths and allow your body to relax and arrive in this moment from the business of your routine,
Your to-do list.
Allow yourself to completely immerse in this moment,
Withdrawing yourself from the past and the future,
Which is your time.
The aim of Yoga Nidra is to stay relaxed,
Yet attentive and awake.
It's an attempt to have an audience with your real self.
Feel free to make any adjustments as need be to do this meditation practice comfortably.
As you're slowing down and withdrawing from your routine,
Allow yourself to sense divinity all around you,
Your body,
Your five senses,
The gateway to experience this life,
Be your gratitude to your body and your five senses to fully experience this life.
Sense the support the surface beneath you is providing to keep you balanced,
Centered.
Feel how you're grounded with your sense of touch,
Patterns or images on your closed eyes,
Sense the darkness on your eyelids,
Notice any sound in your room,
The background music,
My voice,
The hum of silence,
The sound of all sounds.
Take a gentle inhale and exhale,
Noticing any fragrance,
Aroma in your environment,
Notice any taste in your mouth of your last meal or anything you sipped before doing this meditation practice,
Notice your five senses and allow yourself to be rooted.
You may now set your intention or sankalpa for this practice.
You may choose a short,
A positive affirmation or resolve that resonates deeply with you.
It could be my unconscious patterns transform into wisdom and peace,
Transforms all past impressions into wisdom,
My unconscious reveals and releases what no longer serves my growth.
Repeat your intention silently a few times,
Allow the energy of your sankalpa to rest in your heart as the guiding compass for this meditation practice.
Once you have whispered in boldly your intention,
Gently allow to let go of the sankalpa as now you move to rotation of consciousness.
Begin the rotation of consciousness by bringing your awareness to the base of your spine,
The root chakra.
The root chakra is the consciousness of survival,
Grounding,
This is the animal surviving consciousness elevated to stability and presence,
Allow yourself to feel any emotions,
Sensations arising at the base of your spine,
Shifting your attention to the crown chakra,
Center of your scalp,
The consciousness of unity,
Pure awareness and transcendence,
This is angel like consciousness or super consciousness which is pure,
Luminous,
Noticing any warmth or tingling,
Shifting your awareness to the sacred chakra,
Consciousness of emotion,
Sensation,
Creativity,
This is the emotional relational consciousness just like water flowing,
Notice any tingling sensations around your sacred chakra,
Shifting your attention,
Your awareness to the third eye chakra in between your eyebrows.
It is the consciousness of insight,
Intuition,
Inner wisdom,
Inner vision,
This is the seer consciousness,
Intuitive,
Mystical,
Insightful,
Embrace any visuals arising as you bring your focus on the third eye chakra,
Moving your attention to solar plexus chakra around your belly button,
It is consciousness of will,
Your willpower,
Self agency,
This is the lion consciousness,
Sovereign,
Decisive,
Self authoring,
Notice any warmth,
Any sensations arising around your solar plexus chakra,
Shifting your attention,
Your awareness to the base of your throat,
Throat chakra,
Consciousness of truth,
Expression,
Intention,
This is the consciousness of inner alignment,
Noticing any sensations,
Tingling,
Finally bringing your awareness to the heart chakra,
Center of your chest,
Consciousness of love,
Compassion,
Connection,
It is the bridge which connects your earthly being to your higher self,
This is the consciousness of a loving parent,
Caring,
Devotional,
Notice the rhythm of your heartbeat,
Harmony your heart chakra is creating,
Scan of all the seven energy centers,
If your mind begins to wander bring your awareness to the simple act of breathing,
The life force energy,
The prana,
It is flowing in you all the time,
Your connection and exchange with the cosmos,
Now bringing your awareness to your feelings and emotions,
Recall a feeling when you made any missteps that have led to an unexpected good turn or fateful event,
How was the feeling?
Allow yourself to fully experience this emotion,
Embracing your intuitive act,
The knowing of unknown,
Now recall a time when you executed as you planned and the outcome was what you expected,
How was the feeling of being in control,
To be aware of the knowns,
Now recall the experience when you have been compelled to get closer to someone despite feeling apprehensive when meeting them,
How was that feeling of an unexplained trial,
You chose to call it a quit even after knowing someone for years,
Now alternate between these feelings,
Experiencing each one fully before moving to the other,
Acknowledging that all familiar and unfamiliar feelings are part of your being and embrace them without judgment,
Now let's delve deeper into the unconscious state,
Moving on to visualizing vast symbols of the universe I mentioned,
You may be able to see them in your mind's eyes or maybe have an emotional reaction to them,
Try to swiftly move on from one symbol to another without holding on to any,
Let's begin with the wheel,
The chakra of righteousness,
Chains and knots,
The ledger and scales,
The dungeons,
Spiral,
Crossroads,
Maze,
Imprints in clay,
Different types of seeds,
Waves on water,
A hidden cave,
Serpent or kundalini,
The mind mirror,
The knot in the heart,
Muddy water clearing,
A thousand year old banyan tree,
A lotus rising from mud,
A solar eclipse with a diamond ring,
And finally the green sky,
Now let go of all thoughts and images,
Surrender to the silence and the stillness within,
Everything arising to arise and pass away in the stillness for the next few minutes,
In the stillness silently reaffirm your intention,
Visualize it integrating into your being,
The energy of your intention to stay in your heart beyond this meditation practice,
Once you feel ready,
Gradually begin to bring your awareness back to your physical body,
Your effort to do this meditation practice,
Trusting this space you have created is always there for you to revisit and come back,
If you like you can wiggle your toes and fingers and establish your connection with your outer world,
With your five senses one more time,
Noticing any sounds,
Any fragrance with the surface beneath you,
By consciously working with your unconscious you can transform your karma and create a more harmonious and fulfilling life,
As the scriptures reveal by transforming the mind one transforms reality,
I hope this meditation practice brought healing energy for you,
Thank you.
