Welcome to Yoga Nidra.
Please get ready to practice yoga nidra.
Lie down.
Cover yourself,
Or at least the feet if it's a bit too hot.
Your head should be resting on the mat.
No pillow if possible.
Close your eyes.
And lie in Shavasana.
Palms facing upwards.
Feet slightly apart.
Any movement that you need to make,
Please do it now.
Do not allow yourself to move physically for the duration of yoga nidra.
Keep your eyes and the mouth closed.
Release the tongue from the roof of your mouth.
Stop all physical movement.
And lie completely motionless.
Just in Shavasana.
Your body is quiet.
Under your control.
You're still conscious,
Although you're not allowing the body to move.
No physical movement.
No movement of the toes,
The fingers,
The head or the legs.
No quivering of any part of the body.
No tightening of any muscles.
No stretching of the body.
If you tend to get cold in this position,
Ensure that you are adequately covered.
Take your awareness inside.
And begin to investigate the whole physical body.
Relax every joint and muscle.
It should be completely relaxed and still.
Relax the palms.
Fingers.
The toes.
Ankles,
Calf muscles.
Me.
Bye.
Hamstrings.
Buddy.
Back.
Shoulders.
Cheers.
Um.
.
.
Elbows.
Pens.
Pens.
And neck.
Relax the whole body.
Investigate if there's any tension.
If there is tension.
Loosen it.
Soften it Let it go.
If the muscles are tight.
Release them.
Soften them.
Let them go.
Now there should be no more physical movement.
During the period of yoga nidra,
Do not move the physical body.
No physical movement should take place under any circumstances.
No matter what sensations you may feel.
The itching pain.
Mosquito bites.
No matter what happens,
You should not move the physical body.
This is the first and most important condition for yoga nidra.
You are not supposed to sleep.
Yoga Nidra is the practice to make you more and more aware.
To raise the subtle inner awareness.
Not the gross upper layer.
Let the whole body remain quiet for some time and work with the subtle awareness.
Now that your whole physical body is quiet and not moving,
Try to experience all the subtle movements within the body.
The physical body is moving on its own without effort,
In spite of all control.
Which parts are moving?
Where is the movement?
Are your feet moving,
Twitching and the toes,
Fingers or thighs twitching?
Is the head slightly turned to one side.
Is the chest or stomach moving?
Yes,
The stomach is moving forward and back,
Up and down,
But you are not doing this.
It's happening on its own.
And you're not going to stop it.
Just observe.
How does all this movement take place?
Have you discovered the reason for the movements of the navel,
The stomach?
The abdomen and the chest.
I seem to be expanding and contracting.
All on their own,
Just a little.
In the throat between the collarbones,
There also seems to be some movement.
The depression of the throat seems to be moving upwards and downwards with each respiration.
The breath is flowing in and out through the nostrils.
The breath is the cause of all of this inner movement.
Even causing palpitation.
In Shushumna between the two eyebrows.
In spite of all of your control.
Movement is still occurring in the physical body.
This has been going on by itself.
All 24 hours of the day.
From the moment you were born.
Become aware of this movement.
The movement of the breath.
The inspiration.
And expiration through the nostrils.
This breath is causing movement in many parts of the body.
The grossest movement occurs in the abdomen,
Stomach,
Heart,
Chest,
Throat and nostrils.
These are the grosser movements which I'm bringing to your attention.
Of course,
The whole body is vibrating.
Each and every hair of the body.
And all of the pranas are moving.
But we're ordinarily unaware of it completely.
The breath is going in and out through the nostrils.
Particularly watch the process of the breath.
The movement seems to be from the navel up to the throat.
End.
And from the throat down to the navel,
Out.
Keep on observing.
Don't make any changes.
Simply witness this.
This is Sakshi Bhava.
The attitude of witnessing.
Now let your consciousness rotate between the throat and navel.
The movement of the breath,
Maybe through the nostrils.
But the consciousness.
Must go from the navel to the throat.
And from the throat to the navel.
You before we begin.
The actual practice of yoga nidra.
We must make a Senkalpa,
A short resort.
A resolve can be of three types.
Material,
Mental or spiritual.
First,
You must choose which kind of resolve you want to make.
Some people resolve to get rid of bad habits,
Cure sickness,
Serve humanity in some way,
Achieve some city or mysterious power.
But it's better not to waste the power of Sankalpa on such small things.
A wise man makes a sankalpa to attain divine qualities or to achieve progress on the spiritual path.
Therefore consider well before making your sand kalpa.
Choose one thing as your resolve for yoga nidra.
You are free to make your own choice.
I don't want to influence you.
You can make any resolve,
Whatever you think of.
But the Senkalpa should be very brief,
Only a few words.
The same sentence should always be used whenever you repeat the sankalpa.
The wording or order should not change.
Even if the meaning stays the same,
Keep it the same.
Every time you practice yoga nidra,
Meditation or any sadhana.
You should remember your sankalpa in the beginning and repeat it a few times.
You can decide on a Sankalpa now.
Or you can wait until later.
If you've already decided on one,
Recall it now.
The Sankalpa made during the practice of Yoga Nidra is always fulfilled.
It never fails.
But you cannot be impatient,
You must wait patiently and keep practicing it.
Repeat the sankalpa mentally.
Continue with your breath awareness at the same time.
Make sure you are not moving your physical body.
Keep sleep away and avoid becoming unconscious.
Do not become lost in thought.
Remain conscious and aware of what I am saying.
Follow consciously.
Not mechanically.
Know that you are following what I am saying.
Now.
I will guide you through the different parts of your physical body.
One by one and will take your consciousness to each and every part of your physical body.
At the same time,
You will visualize each part and repeat its name mentally.
You are not going to have any physical movement.
You are only going to move the consciousness.
Visualize that particular part which I will name.
And say the name mentally.
Follow along with me at the same speed.
I will move from one part to another.
Follow along with your awareness.
Get ready to move your consciousness.
Do not move your body.
Now visualize the right hand thumb.
And say mentally.
Right and um Second finger.
Third finger.
Fourth finger.
Fifth finger.
Visualize all five fingers together.
Palm of the hand.
Back of the hand.
Wrist.
Forearms.
I am guiding you along the right side.
I will tell you when to change to the left one.
Visualize the right elbow.
Upper arms.
Shoulder.
Armpit right chest,
Side,
Waist.
About it.
Bye.
And strength.
Calf muscle.
Ankle.
So.
.
.
Top of the foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe all five toes together.
Now take your consciousness to the left side.
Just as we were visualising the parts of the ride.
Now we will do the same on the left.
Start with the left hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
All five fingers together.
Palm of the hand.
Back of the hand.
Rest.
Forum.
Elbow.
Upper arm.
Shoulder.
Armpit,
Left chest,
Side.
Waste.
Fine.
Hamstring.
Half muscle.
And cool.
Ew.
So.
.
.
Top of the foot,
Left big toe.
Second tone.
Third toe Fourth toe.
5th toe all five toes together.
Now I will take you from your toes up to the crown of the head.
Be prepared to make your consciousness ready to move from the toes to the head.
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
All the five right toes together.
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
All five toes together.
Visualise all the left toes together.
Now move your consciousness right and left as I say the parts alternately.
Right sole,
Left sole,
Both soles together.
Right heel,
Left heel,
Both heels together.
Right and cool.
Left ankle.
Both ankles together.
Right calf muscle.
Left calf muscle.
Both calf muscles together.
Right knee.
Left knee.
Both knees together.
Right thigh.
Left thigh.
Both thighs together.
Right hamstring,
Left hamstring.
Both hamstrings together.
Right buttock Left buttock.
Both buttocks together.
Right hip.
Left hip.
Both hips together.
Waist.
Lower abdomen.
Upper abdomen.
Whole of the abdomen.
Right side of the chest.
Left side of the chest.
Whole chest.
Right collarbone.
Left collarbone.
Center of the collarbones.
Throat.
Right shoulder.
Left shoulder.
Right arm.
Left arm.
Right elbow.
Left elbow.
Right hand.
Left hand.
Right thumb.
Second finger,
Third finger,
Fourth finger,
Fifth finger,
All five fingers together.
Palm of the hand,
Back of the hand.
Left hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
All five fingers together,
Palm of the hand,
Back of the hand.
Shoulders.
Of the back.
Middle back.
Lower back.
Right side of the back.
Left side of the back.
The whole of the spine.
Back of the neck.
Front of the neck.
The whole neck together.
Low and late.
Upper lip.
Both lips together.
Right cheek left cheek.
Both cheeks.
Right nostril left nostril.
Both nostrils.
Tip of the nose.
The whole of the nose.
Right eyelid.
Left eyelid.
Right eyeball.
Left eyeball.
Both eyeballs together.
Right eyebrow,
Left eyebrow,
Eyebrow center.
Right temple,
Left temple.
Forehead.
Mac of the Head.
Crown of the head.
Old Faithful.
The whole head.
Bring your awareness now to your whole right arm.
Your whole left arm.
Your whole right leg.
Your whole left leg.
Whole front body.
Pull back buddy.
Your whole right side of the body.
Whole left side of the body.
The whole body together.
The whole body together.
The whole body together.
To see the whole physical form lying on the floor.
As though you're standing outside of the body.
Become aware of the touching points between the floor and your physical body.
Become aware of the parts of your physical body.
Absorbing energy from the floor.
Be aware of the front part of your body deriving prana from the air.
Feel the vibrations of prana.
Moving through your body.
As a result of this practice.
The physical body has become completely quiet.
Become aware.
Of your surroundings.
Be aware of me instructing you in the practice and of you following along mentally.
Experience tranquility,
Peace,
And quiet.
Become aware of your whole environment and your whole body.
Your whole body.
Your whole body.
Your whole body.
Remember,
Please do not sleep.
This is the secret of yoga nidra.
You do not sleep.
Especially if you are practicing for spiritual gain.
In the practice of yoga nidra,
You're neither sleeping nor awake.
But you're in the in-between.
Your consciousness is functioning.
Is a little bit of awareness.
To achieve the state of full yoga nidra.
Avoid sleep and do not become lost in your thoughts.
Try not to become unconscious.
Listen to my instructions carefully.
Practice what it said.
Now.
Visualize your whole body lying on the floor.
Completely relaxed and tranquil.
Feel the body becoming very,
Very hot.
Experience the sensation of heat throughout your whole body.
Recall the feeling of being very hot.
Whether from the sun,
A heater,
Or warm clothing.
Try to recreate that sensation of heat now.
Feel the sensation of heat exactly as you have experienced it in the past.
If you've never experienced extreme hate,
Try to feel it now.
Feel the body becoming very odd.
Very odd.
Very.
Next,
Reverse the feeling.
Feel the opposite.
Try to feel cold.
Shivering cold.
As if you're standing in an icy wind.
Wearing thin clothing,
How chilled you would feel.
Feel the coldness through conscious effort.
There's no external influences affecting the body to make you feel cold.
Create this sensation of cold with your consciousness.
Feel the sensation of cold.
Exactly as you've experienced it in the past.
And if you've never felt this,
Try to feel it now.
Feel the body becoming very cold.
Very cold.
Very cold.
Now.
Try to experience heaviness.
In the physical body.
The body is becoming heavier.
And heavier.
It has become so heavy.
That you're unable to move any part.
You're unable to even raise an eyelid.
The body is so heavy,
It feels as though you might sink through the floor.
Experience the feeling of heaviness in the body.
The body is becoming heavier.
And heavier.
Now experience the sensation of lightness.
Around the body.
The opposite of heaviness.
Lightness.
Feel the body becoming lighter and lighter and lighter as if you are completely weightless.
Your body is so light,
As light as a piece of cotton drifting through the air.
Try to experience the lightness of your physical body.
You're so light that you begin to float off the floor.
Your body.
Is light.
Now we will go on to chakra awareness.
In your light physical body.
Visualize the chakras.
Muladhara.
Svahistana.
Many purer.
Anahata Vishuddhi Ajna Sahasrara Sahasrara is located at the crown of the head.
It is associated with the pituitary body.
Ajna.
The guru chakra.
Is behind the eyebrow center.
It is associated with the pineal body.
At the top of the spinal cord.
Next is Vishuddhi.
Located within the spinal cord.
Behind the throat.
Where you feel palpitations.
Below is Anahata.
Behind the heart.
Many pure are behind the navel.
Svarhisthana.
At the third disc of the sacrum.
Mooladhara at the base of the spinal cord within the perineum.
These centers are junctions for branches of the nervous system.
They are symbolic and are always represented by different coloured lotus flowers.
Try to remember the location of each chakra as it is named.
Mooladhara at the bottom of the spinal cord.
Svaristana at the third disc of the sacrum.
Many pure are behind the navel in the spinal cord.
And I had her behind the heart.
There should be behind the throat.
Ajna at the top of the spinal cord.
And Sahasrara at the crown of the head.
This light body you're experiencing is able to see the subtle body within.
And the places where the chakras are situated.
Uladara.
Swadhisthana.
Manipura.
And a hot dog.
Vishuddhi.
Ashna.
Sahasrara.
Sahasrara Ajna.
Vishuddhi and a hug time.
Manipura.
Svahistana.
Mooladhara you Muladhara.
Faristana.
Manipura.
And I had to.
Missionary.
Ajna.
Sahasrara.
Sahasrara Ashna.
Be shooting.
And I had to.
Manipura.
Svaresana.
Mooladhara.
Perhaps you begin to feel a slight sensation in each of the chakra points as we move through them.
Mooladhara.
Swatisana.
Manipura.
Anahata.
Vishuddhi.
Ashna.
Sahasrara.
Sahasrara Ashna.
Be shitty.
Anahata.
Manipura.
Swaristana.
Muladhara.
Notice the alive feeling in your live body.
Notice the experience that you are able to see the subtle body within.
And feel the places where the chakras are situated.
Continue to notice.
Now.
Get ready to end the practice.
Again,
Remember you're saying kaupa.
And repeated three times mentally.
Without opening your eyes.
Quietly and carefully sit up.
Turn around.
Bringing awareness back into your body.
You may place the palms over your eyes and hold them there for some time.
Now bring them down and move them.
Over the physical body.
Gradually.
Quietly.
Try not to stretch.
Sit with your head straight,
Eyes closed,
Bring your palms to the knees.
Breathe deeply.
Your yoga nidra practice is now complete.
