This is a guided yoga nidra meditation to enable you to drift off to sleep.
To prepare for this meditation,
Make yourself comfortable.
You could lie down,
Cover yourself with a blanket.
Perhaps cover your eyes and simply settle into your space.
Become the witness to any racing thoughts.
And simply notice that they are there with no need to dive into the details of these thoughts.
Consciously affirm,
I am ready to sleep.
As you prepare for yoga nidra.
Through the practice of yoga nidra,
You are not only relaxing,
But restructuring and reforming your whole personality from within.
With every session,
You burn old samskaras,
Habits and tendencies in order to be born anew.
Yoga nidra is opening the inner chambers of your mind.
In yoga nidra,
You step down into the internal dimension of your consciousness.
Even if you don't understand anything in yoga nidra,
It doesn't matter.
The sound of my voice acts as a rope.
Just as you take a rope and go in and out of the depth of a cave.
So with the help of sound,
You will venture in and out of the mind.
Your eyes are closed and your body is still.
Your mind is in the mood to relax.
You are not trying to concentrate.
Make no effort to control the mind.
You are practicing yoga nidra.
Become aware of your own inner self.
You are practicing yoga nidra.
Become aware of your whole body.
Your body is still.
Notice how your body breathes by itself.
With no need for you to control this process.
A sankalpa is a statement that reflects what you need most in your life.
Feel free to formulate your own sankalpa now.
Create one that has meaning for you.
Allow it to come to you.
Tune in with your heart and soul for a sankalpa that lights you up.
Keep it simple,
Positive and brief.
And use the present tense as if it has already happened.
When you are ready,
State your sankalpa to yourself mentally three times.
With awareness,
Sincerity and conviction that it is all ready so.
Take a deep breath in through your nose.
And exhale everything out by mouth.
Let it all go.
Keep on listening to my voice.
No concentration.
Do not try to analyze things.
Bring your awareness to your jaw.
Release your awareness.
Bring your awareness to your jaw.
Release any tension in your jaw by allowing your tongue to fall away from the palate.
Allow your awareness to travel down your neck.
To the hollow that lies between your collarbones at the base of your neck.
No need for movement.
Become aware of your right collarbone,
Shoulder,
Elbow,
Wrist,
Palm of the hand,
Back of the hand,
Back to the right wrist,
Elbow,
Shoulder,
Collarbone,
Hollow of the neck.
Become aware of your left collarbone,
Shoulder,
Elbow,
Wrist,
Palm of the hand,
Back of the hand,
Back to the left wrist,
Elbow,
Shoulder,
Collarbone,
Hollow of the neck.
Stenum,
Belly button,
Pelvic floor,
Right hip,
Knee,
Ankle,
Sole of the foot,
Top of the foot,
Back to the right ankle,
Knee,
Hip,
Pelvic floor.
Left hip,
Knee,
Ankle,
Sole of the foot,
Top of the foot,
Back to the left ankle,
Knee,
Hip,
Pelvic floor.
Bring your awareness to the back of your body,
Back of your head,
Back of your neck,
Right shoulder blade,
Left shoulder blade,
Right buttock,
Left buttock,
Right heel,
Left heel.
Withdraw your mind and concentrate on the space in front of your closed eyes,
The space we call Shidakasha.
Imagine before you a transparent screen through which you can see infinite space,
The space that extends as far as the eyes can see.
Concentrate only on this dark space and become aware of any phenomena that manifests within it.
Whatever you see is the manifesting state of your mind.
Continue your awareness of the space,
But do not become involved.
Practice detached awareness only.
Bring your attention to the eyebrow center.
Focus your attention on the eyebrow center.
Now become aware of a golden door,
Become aware of a big solid golden door.
Try to open that door.
Now you are on the other side of the door,
At the entrance of a dark cave.
Visualize that dark cave.
Deep within the cave you can see a flaming light.
Go towards that light.
See what you can find.
Within that light there is a small golden egg.
A small golden egg.
As small as a mustard seed.
Very small,
Very bright.
Intensify your visualization and see the golden egg within the flaming light.
These are symbols of yourself,
Big self and little self.
Leave the flaming light and golden egg and pass back through the golden door.
Bring your awareness back to the eyebrow center.
Once again become aware of the eyebrow center.
Bring your awareness back to Shri Akasha.
Bring your awareness to the dark space you see in front of your closed eyes.
This space can also be visualized in front of the forehead.
So if you want to explore it a little,
You can shift your gaze slightly upwards,
But do not strain.
Watch the darkness that you see before you very carefully.
With detachment.
Do not become involved.
Rest your mind in this warm and friendly darkness.
If any subtle phenomena manifests,
Like colors or patterns,
Simply take note of these and continue with your awareness.
If thoughts occur,
Let them come and go.
But continue watching the dark space.
Continue this with detached awareness.
Now remember your resolve,
Your sun kalpa.
Repeat the same sun kalpa you made at the beginning of the practice in the same words and with the same attitude.
Repeat your resolve now three times clearly.
With feeling and emphasis.
As you drift up into a deep,
Relaxing sleep.
Thank you for watching.
Thank you for watching.
