Yoga Nidra - Pratyahara

Please get ready for yoga nidra,

Finding a comfortable position,

Lying on the floor,

Your bed,

Your couch,

Or seated.

If you want to move or make any final movements,

Do so now.

Once you have adjusted yourself finally,

The body should not move until the practice is over.

Do your best to become as still as possible,

Slowly becoming quiet,

As quiet as possible.

Take three long,

Deep breaths,

And each time as you breathe out,

Feel yourself letting go.

Just for this time,

Forget your cares and worries and focus on the practice of yoga nidra.

Give your attention from sound to sound,

Listening only,

Do not try to analyze.

Bring your attention closer,

Become aware of sounds outside the building,

Then become aware of sounds inside the building,

Inside this room.

Develop awareness of your room,

The walls,

The ceiling,

Your body lying on the floor,

See your body lying on the floor.

Become aware of your physical existence.

Become aware of the existence of your physical body.

Concentrate on your physical body as a whole,

Total awareness of the natural breath.

Continue with this awareness and feel yourself becoming relaxed.

Become aware that you are going to practice yoga nidra.

Say to yourself,

I am going to practice yoga nidra.

I am going to practice yoga nidra.

Only two doors of perception are open,

Feeling and hearing.

The practice begins now.

Resolve,

Resolve,

State your sankalpa or your resolve,

Your heartfelt desire with feeling and awareness three times.

Awareness of different parts of the body.

As quickly as possible,

The mind is to jump from point to point.

Right hand thumb,

Second finger,

Third,

Fourth,

Fifth,

Palm of the hand,

Back of the hand,

Wrist,

Lower arm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Side,

Waist,

Hip,

Hamstring,

Right thigh,

Kneecap,

Calf muscle,

Ankle,

Heel,

Sole,

Top of the foot,

Right toes,

One,

Two,

Three,

Four,

And five.

Next hand thumb,

Second finger,

Third,

Fourth,

Fifth,

Palm of the hand,

Back of the hand,

Wrist,

Lower arm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Side,

Waist,

Hip,

Hamstring,

Left thigh,

Kneecap,

Calf muscle,

Ankle,

Heel,

Sole,

Top of the left foot,

Left toes,

One,

Two,

Three,

Four,

And five.

Awareness to the top of the head now,

Top of the head,

Forehead,

Right eyebrow,

Left eyebrow,

The space between the eyebrows,

Right eyelid,

Left eyelid,

Right eye,

Left eye,

Right ear,

Left ear,

Right nostril,

Left nostril,

Right cheek,

Left cheek,

Upper lip,

Lower lip,

Chin,

Jaw,

Throat,

Right collarbone,

Left collarbone,

Right chest,

Left chest,

Middle of the chest,

Navel,

Upper abdomen,

Lower abdomen,

Right groin,

Left groin,

Right thigh,

Left thigh,

Right knee,

Left knee,

Right ankle,

Left ankle,

Right toes,

Left toes.

Now to the back of the body,

Right toes,

Left toes,

Right sole,

Left sole,

Right heel,

Left heel,

Right ankle,

Left ankle,

Right calf muscle,

Left calf muscle,

Back of the right knee,

Back of the left knee,

Back of the right thigh,

Back of the left thigh,

Right buttock,

Left buttock,

Right hip,

Left hip,

Whole spine,

Right shoulder blade,

Left shoulder blade,

Back of the neck,

Back of the head,

Top of the head.

The inner parts of the body,

Take your mind to the brain,

Start with the brain.

The brain,

The nasal passage between the nose and throat,

The tongue,

Teeth,

Palate,

The roof of the mouth,

The right ear drum,

The left ear drum,

The throat through which the air passes,

The food passage,

The right lung,

The left lung,

The heart.

Feel the heart by concentrating on the heartbeat,

The stomach,

Which is above your navel towards the left side,

The liver above the navel towards the right,

The right kidney and left kidney towards the back above the waist level.

And in the abdomen,

A very long coiled tube called the small intestine and an inverted U-shaped tube called the large intestine.

Once again,

But faster,

The brain,

Nasal passage,

Tongue,

Palate,

Right ear drum,

Left ear drum,

Throat,

Alimentary canal,

Right lung,

Left lung,

Heart,

Stomach,

Liver,

Right kidney,

Left kidney,

Small intestine,

Large intestine,

Whole abdomen.

Now the major parts of the body,

Whole of the right leg,

Whole of the left leg,

Both legs together,

Whole that the right arm,

Whole of the left arm,

Both arms together,

Whole of the head together,

Whole of the back together,

Whole of the front together,

All of the internal organs together,

The whole body,

The whole body,

The whole body.

Visualize the whole body as you say it.

Intensify your awareness.

Concentrate on the body lying on the floor,

Your body lying on the floor,

And become aware of the meeting points between the body and the floor.

Head,

Floor,

Shoulders,

Floor,

Arms,

Floor,

Back,

Floor,

Buttocks,

Floor,

Thighs,

Floor,

Calves,

Floor,

Heels,

Floor,

The whole body and the floor.

Bring your awareness to the breath.

Become aware that you are breathing.

Become aware of your breath in general.

Just become conscious that you are breathing,

Nothing else.

Continue your awareness of breathing and gradually bring your attention to the eyebrow center.

Imagine that you are breathing through the eyebrow center and that the breath moves in and out from the forehead.

Imagine that your breath moves through the eyebrow center to a point in the center of the back of the head,

Passing through Anjana chakra.

Maintain your awareness of the breath.

Maintain your awareness of the breath through the eyebrow center and start counting your breaths backwards from 54.

I am breathing in 54.

I am breathing out 54.

I am breathing in 53.

I am breathing out 53 and so on.

I am breathing out 54.

I am breathing out 53.

I am breathing out 54.

I am breathing out 54.

Awareness of counting and breath,

No sleeping.

If you make a mistake,

Go back to the beginning.

Awareness of counting and breath,

Nothing else.

I am breathing out 54.

I am breathing out 54.

I am breathing out 54.

I am breathing out 54.

I am breathing out 54.

I am breathing out 54.

I am breathing out 54.

Starting through the eyebrow center,

Be sure that you are aware of breathing,

Aware of counting and breathing.

If you reach zero,

Go back to 54 and start again.

I am breathing out 54.

I am breathing out 54.

I am breathing out 54.

I am breathing out 54.

Cease your counting now,

But maintain awareness of the breathing.

You are aware of breathing and you are aware that you are lying in Shavasana or sitting in your chair.

Nothing else besides these.

I am breathing out 54.

Imagine the feeling of cold.

Concentrate on your spinal cord and develop the feeling of coldness and shivering.

Concentrate on the breath in your left nostril and develop the feeling of cold in the whole body.

Every breath you take in makes the body cooler and cooler.

Concentrate on the left nostril and the left breath.

With every breath you take into the body,

Experience the cold.

Concentrate on Vishuddha or the throat chakra in the neck.

It is a seat of the cold experience.

Concentrate on Vishuddha.

When your consciousness is located in this psychic center,

The whole body will be enveloped in the absolute feeling of cold.

Now,

Concentrate on creating heat surrounding the body.

Develop the manifestation of heat in the body.

Concentrate on becoming enveloped in an atmosphere of heat throughout the body from head to toes,

Permeating the whole body.

Concentrate on the breath in the right nostril.

And with each inhaled breath,

Increase the feeling of heat in the whole body from head to toe.

Develop the feeling of heat in the body by concentrating on metapura chakra or the solar plexus chakra in the navel area.

From the center,

You can produce heat and distribute it throughout the body.

Generation of heat in manipura,

The navel center,

And in the right nostril.

Concentrate on the heat that you have created around the body.

And with each inhale,

You can produce heat in the navel area.

We will now move to visualization.

Concentrate on the eyebrow center.

Concentrate on the eyebrow center.

Discover there a nerve pulsating in a rhythmic way.

And with that rhythm of pulsation,

Become aware of AUM.

Continue concentrating on the eyebrow center and discover there a small circle.

A small circle which becomes bigger and bigger until it merges with the circles growing from the eyebrow center.

Concentrate on the symbol AUM as it is written there.

Concentrate on the symbol AUM.

With the breath,

See the expansion and contraction of AUM in a circle.

In the eyebrow center,

With the rhythm of the breath,

Expansion and contraction of AUM in a circle.

Concentrate on AUM.

See it clearly.

Intensify.

Intensify your imagination and concentration and the power of conception.

Imagine an ocean calm and quiet,

Dark.

Imagine you are on the surface.

Slowly start sinking.

Sink deeper and deeper.

Sink deeper and deeper and discover the secrets of the body in a world which is absolutely inside.

Intensify your imagination and the power of conception.

See a deep and dark jungle.

Enter into the jungle.

Go deep into it.

Continue on.

Go much deeper into the jungle.

See a lonely clearing with an aura of light around.

The light comes from a temple close by.

The temple is like a house lit from the inside at night,

But as well there is a great aura of light around the outside.

From far off you see that.

You become aware that the temple is pulsating with the vibration of the sound AUM.

Inside the temple there is a chanting of mantras and the ringing of bells and the smell of incense.

Draw closer to the temple and feel the atmosphere of peace.

The door of the temple is open.

You peep inside and there is nothing there.

Nothing but a monk in orange robes.

He is sitting in lotus pasture with his eyes open.

Sit in front of him and look at his face.

Find out who he could be.

Concentrate.

Letting that go now.

Become aware of the breath again.

Become aware of the breath.

Remember your resolve,

Your sankopa,

Your heartfelt desire.

Repeat your resolve with absolute faith and awareness.

Repeat your resolve or sankopa three times to your heart like a mantra.

The whole body,

The whole body,

The whole body.

Relax all efforts and become aware of the whole body.

Bring your attention to the natural breath,

The quiet breath.

Develop your awareness of the quiet breath.

Maintain your awareness of the breath and gradually deepen it.

Make it stronger.

Become aware of your physical existence.

Become aware of the physical existence of your body and your state of physical relaxation.

Your breath is growing stronger.

Take a long,

Slow,

Deep breath in and let it out.

Continue to develop awareness of your body,

Deeply relaxed,

Lying on the floor or your chair.

Visualize the surrounding room.

Allow your mind to become completely external,

Remembering where you are,

What time of day it is.

You've been practicing yoga nidra and the practice is now coming to an end.

Start making small movements of your body.

Wiggle your fingers,

Move your toes,

Rock your head from side to side.

Open and close your mouth,

Stretching your jaw,

Creating any other movements that feel right to you in this moment.

You can keep your eyes closed for now,

Taking a few more deep breaths.

Stretch yourself thoroughly at least three times.

You can bring your arms up overhead,

Taking your time,

No need to hurry.

You might roll to one side if you're on the floor and draw your knees in close.

When you feel that you are ready to slowly sit up if you aren't already and open your eyes.

The practice of yoga nidra is now complete.

Hariyon Tatsat.

Hariyon Tatsat.