Namaste and welcome to the practice of Yoga Nidra.
In this session of Yoga Nidra practice,
I will invite you to a deep state of relaxation,
Where you will feel safe to meet the depth of your unconsciousness.
Yoga Nidra is a profound practice of Pratyahara,
Where both our conscious and our unconscious comes in contact with each other.
And as Jung says,
It is the unconscious that speaks through the symbol dreams,
Memories and reveals the deeper truth of life.
Consider the following moments as a sacred time where you are going to spend time with yourself and you will come in close contact of your deeper and higher truth.
So take time and prepare yourself in such a way that you can remain comfortably in a lying posture for approximately 15 to 20 minutes.
If possible,
Put your cell phones on silent mode.
Get rid of any possible distraction.
Find a safe corner where you can enter into a meditative state.
There is no rush.
Take time.
Take time and lie on your back.
And when you lie on your back,
Make sure that you are comfortable.
Your both the legs are spread approximately 50 centimeters,
About 12 inches.
And your both the arms are kept away from the body at about 10-15 centimeters away,
About 6 inches away from the body,
With your palms turned upside.
Your head,
Neck and spine will remain in one single straight line.
Softly close your eyes.
Feel the lips are touching to each other.
And add a mild smile on your face.
And as you add the smile on your face,
Take a deep breath in and out and surrender the whole weight of the body into the earth.
Note that the earth is there to support you,
To make you feel safe so that you can have a sacred conversation with your inner self.
Mentally visualize your body from head to toe in one single image.
Acknowledge the totality of your physical landscape.
Yoga Nidra is a practice of embracing our totality,
The totality of the body,
The totality of our mind and the entire spectrum of emotion.
As you observe yourself from head to toe,
Take few slow deep breaths in and out and with every exhalation consciously decide to rest.
Invite your body to enter into a deep restful state.
And now is the time to introduce in your mind the intention,
The resolve,
The Shankalpa.
Shankalpa is a powerful statement.
It is the guiding light that takes us further in our life.
It is the most important wish that we want to manifest within our life.
So remember what is it that can truly transform your life and your wish with all your heart.
And then repeat your Shankalpa for three times with full of faith and conviction that I am planting the seed at the depth of my subconscious mind which is fertile and obedient and it is bound to manifest it.
Repeat your intention for three times knowing,
Feeling that your wish has manifested into here and now.
And now I am going to invite you to move your awareness to the temple of your body,
Visiting the various parts of your body and mentally touching those body parts so that you can experience a deep state of relaxation and presence.
When I name a particular part of your body you have to feel that body part,
Relax that body part,
Mentally name that body part and move on in the same speed of my instruction.
Invite your awareness now to be present on the right side of your body.
Relax the right hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Right palm,
Back of the palm,
Wrist,
Forearm,
Elbow,
Upper arm.
Right shoulder,
Side of the rib cage,
Armpit,
Abdomen,
Hip,
Thigh,
Knee,
Calf muscle,
Shin bone,
Ankle,
Heel,
Foot,
Big toe,
Second toe,
Third,
Fourth,
Fifth.
The whole right arm,
Right leg and the entire right side of the body.
Now shift your awareness to the left and relax the left hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
The left palm,
Back of the palm,
Wrist,
Forearm,
Elbow,
Upper arm.
Left shoulder,
Side of the rib cage,
Armpit,
Side of the abdomen,
Hip,
Thigh,
Knee,
Calf muscle,
Shin bone,
Ankle,
Heel,
Foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
The whole left arm,
Left leg,
The entire left side of the body.
Now bring your awareness to your back,
Relax the right side of the hip,
Left side of the hip,
The lower back,
Mid back,
Upper back,
The whole spine.
The whole spine,
The whole spine.
Back of the neck,
Back of the head,
Crown of the head,
Forehead,
Right ear,
Left ear,
Right eyebrow,
Left eyebrow,
Right eyeball,
Left eyeball,
Right nostril,
Left nostril,
Upper lip,
Lower lip.
The whole facial muscles,
The ears,
The facial muscles,
Relax.
Bring the awareness now to your throat,
To the rib cage,
Abdomen,
Pelvic,
The whole front of the body.
The whole front of the body,
The whole back,
Shoulder blades,
Spine,
Lower back,
Buttocks,
Right leg,
Left leg,
Right arm,
Left arm,
The whole body.
Relax your whole body.
Mentally visualize the whole body in one field of awareness.
Acknowledge it is the physical body where the consciousness and the unconsciousness meet.
Remain awake and alert.
Now draw your awareness to your breath and witness this ancient tide that has carried on since your first moment on this earth.
You are not trying to change the way you are breathing,
You are not trying to shape the way you are breathing,
You are simply acknowledging the body breathing in and out.
Notice the inhalation and the exhalation.
The rhythm in which the breath is arriving to the body and the rhythm with which the breath is departing.
Acknowledge the continual cycle of breath.
The life is flowing through you in this very moment.
And now start counting your breathing from 27 back to 1.
The following inhalation and exhalation is 27,
The following breath 26,
The next 25.
And as you count your natural breath at any given moment,
If you get confused with the numbering,
Restart the counting process.
And now gently let go of the counting and join me for an inner journey into the mental landscape of shadow and archetypes.
I will be naming certain objects in the scenarios which you should try to visualize without any rational interpretation and witness if any memory,
Any symbol,
Any image coming to the surface from your own depth.
Bring in your mind yourself looking at a vast lake at the depth of the night.
It's dark and you are standing by the lake.
The water is still,
Dark,
Deep.
And as you look at the water you see the reflection of the moonlight.
There are soft ripples in the water and you are witnessing the moonlight reflecting on the ripples.
This lake represents your unconsciousness and upon its depth lies the forgotten memories,
Unlived life,
The neglected part of yourself and more.
And you note that nothing that is coming from the depth is alien to you.
You are ready to embrace yourself in its totality.
So you witness and you observe very mindfully the lake and acknowledge if there is any memory,
Any symbol,
Any image that might come up from the depth.
As you consciously recognize the image,
The pattern,
The symbol that might come to the surface from the depth,
You are embracing them.
You are recognizing them and you are becoming one with this unlived part of yourself.
Remain alert that you don't resist.
You simply observe.
Let the image speak for itself.
Let the symbol speak for itself.
You are a silent observer watching the show,
Watching the information coming to the surface from its depth.
And now let go,
Let go of the visualization and remember the resolve,
Remember the intention that you have planted at the depth of your mind at the beginning of the Yoga Nidra practice.
Mentally repeat your affirmation for three times.
Note that the subconscious mind is highly fertile and anything that you plant at the depth of your subconscious mind is bound to come true.
Now it's the time to end the practice.
Return to this very moment,
To your breath,
To your body and feel the body resting safely in the lap of the Mother Earth.
Feel you are protected.
Feel you are supported by the energy of the Earth.
Start taking deeper breaths and wake up the whole body by making conscious movement of your toes,
Of your fingers.
Turn the head from side to side.
Take time,
No rush.
And only when you know that you are up and awake,
Then gently turn to any one side and be seated.
And only once you are seated,
You can open your eyes.
The practice of Yoga Nidra is over.
You can open your eyes and connect to the conscious dimension of the world.
Aryom Tat Sat.
Namaste.
