Two Rotations Of Consciousness
Feel twice as relaxed with this Yoga Nidra's dual consciousness spin. The initial rotation will be executed at a relatively swift pace, followed by the second rotation, which will unfold at a more gentle tempo.
Transcript
Welcome to this Yoga Nidra meditation by Swami Sathyananda.
This practice is best done lying down,
Preferably in the Shavasana pose.
In this pose,
The body should be straight from head to toe,
With legs slightly apart and arms close to the body but not touching it.
Palms facing up.
Make sure that your body,
Your position and clothes are comfortable in order to practice Yoga Nidra without moving and without discomfort.
During the practice,
You will develop a sensation of relaxation in the body.
There is no need for movement or to consciously relax your muscles one by one.
You simply feel a sense of relaxation.
To fully benefit from this practice,
Make the following mental resolve.
I will not sleep.
I will remain awake throughout the session.
Close your eyes if you haven't already and try to keep them closed.
Now,
Take a deep inhale and on the exhale,
Let go of all your worries and concerns of the day.
Settle in this present moment and become aware of how your body feels.
Observe as an impartial witness all the sensations of the moment,
Whether they are pleasant,
Unpleasant or neutral.
Surrender to the calm and stillness,
Evoking a sense of inner relaxation throughout the body.
Become aware of your entire motionless body,
Here in this room.
Be aware of the whole body.
Now it's time to voice your Sankalpa or a short,
Clear affirmation.
Your resolution should be very simple,
Formulated in positive language.
I therefore invite you to mentally pronounce your Sankalpa three times,
With full awareness and determination.
Let's begin the rotation of consciousness now.
Your attention should move as swiftly as possible from one part of the body to the next,
Mentally repeating the name of each body part as you become aware of it.
In this brief Yoga Nidra practice,
We won't engage in visualization,
But we will do two rotations of consciousness.
The first will be quite rapid,
The second more slowly.
Stay alert,
But without focusing too intensively.
Starting with the right side,
Become aware of the right hand,
More specifically the right thumb,
Second finger,
Middle finger,
Ring finger,
Little finger,
The palm of the right hand,
The wrist,
Elbow,
Shoulder,
Right armpit,
Right side of the waist,
Right thigh,
Knee,
Calf,
Heel,
Sole of the right foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Now the left side,
Become aware of the left thumb,
Second finger,
Middle finger,
Ring finger,
Little finger,
The palm of the left hand,
The wrist,
Elbow,
Shoulder,
Right armpit,
Left side of the waist,
Left thigh,
Knee,
Calf,
Heel,
Sole of the left foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Moving to the back,
Become aware of the right buttock,
Left buttock,
The right shoulder blade,
Left shoulder blade,
The spine,
The whole back.
Now move to the top of the head,
Top of the head,
Forehead,
Both temples,
Right eyebrow,
Left eyebrow,
Space between the two eyebrows,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheek,
Left cheek,
Nose,
Tip of the nose,
Upper lip,
Lower lip,
Chin,
Throat,
Right chest,
Left chest,
Mid chest,
Navel,
Abdomen,
The whole right leg,
The whole left leg,
Both legs together,
The right arm,
The left arm,
Both arms together,
The whole back,
Buttock,
Spine,
Shoulder blades,
The whole front of the body,
Abdomen,
Chest,
The front and the back together,
The whole body,
The whole body,
The whole body.
Be alert,
Do not sleep,
Remain fully aware,
No movement,
The entire body is on the floor.
We are now going to repeat this cycle one more time,
But a little bit slower.
We start again with the right side.
Become aware of the right hand and the right thumb,
Second finger,
Middle finger,
Ring finger,
Little finger,
The palm of the right hand,
The wrist,
Elbow,
Shoulder,
Right armpit,
Right side of the waist,
Right thigh,
Knee,
Calf,
Heel,
Sole of the right foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Now the left side.
Become aware of your left thumb,
Second finger,
Middle finger,
Ring finger,
Little finger,
The palm of the left hand,
The wrist,
Elbow,
Shoulder,
Left armpit,
Left side of the waist,
Left thigh,
Knee,
Calf,
Heel,
Sole of the left foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Become aware of the right buttock,
Left buttock,
The right shoulder blade,
Left shoulder blade,
The spine,
The whole back.
Now move to the top of the head,
Top of the head,
Forehead,
Both temples,
Right eyebrow,
Left eyebrow,
Space between the two eyebrows,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheek,
Left cheek,
Nose,
Tip of the nose,
Upper lip,
Lower lip,
Chin,
Throat,
Right chest,
Left chest,
Mid chest,
Navel,
Abdomen,
The whole right leg,
The whole left leg,
Both legs together,
The right arm,
The left arm,
Both arms together,
The whole back,
Buttocks,
Spine,
Shoulder blades,
The whole front of the body,
Abdomen,
Chest,
The front and the back together,
The whole body,
The whole body,
The whole body.
Be alert.
Do not sleep.
Visualize your body lying on the floor in this quiet room.
Be aware of your breath.
Feel the flow of breath moving in and out of your lungs.
Let your breath happens naturally,
Automatically,
Without any control,
Without effort.
Stay aware of your breath.
Continue.
Remain aware of your breath.
Continue.
Awareness of the breath and the relaxation in the body.
Awareness of your natural breath and full awareness of your body from the top of your head to the tips of your fingers and toes.
Your body is perfectly relaxed,
Resting on the floor.
Now it's time to repeat your Sankalpa.
Repeat the same Sankalpa you stated at the beginning of the session.
The same one without changing it.
Repeat this Sankalpa three times while living it and fully aware.
Now bring your awareness back to the external world.
Be aware of the points of contact of your body with its support.
Be aware of your surroundings.
Visualize the room around you.
Listen to the sounds coming from outside.
Stay for a few moments keeping your eyelids closed.
And as soon as you wish,
You can start moving.
Take your time.
When you are sure you are fully awake,
Turn onto your right side and at your own pace open your eyes.
