Yoga Nidra For Welcoming All Parts Of Yourself (5 Koshas)

So,

Just take the next minute or so to really get comfortable throughout the practice if you need to shift or move,

Just feel easy.

Once you arrive on your back,

Maybe just slightly wiggle the hips,

Taking any last adjustments to feel soft,

The shoulders maybe wiggle away from the ears,

Noticing if the chin is lifting up towards the ceiling,

Maybe lengthen the back of the neck and bring the chin down.

Flop the feet in and out a couple times,

Maybe let out a sigh,

And allow your body to settle deeper into the ground.

Mentally,

We can know that our yoga nidra practice is beginning now,

So be comforted at this time,

Remembering everything is okay,

We can remember it's all divinity unfolding,

Whatever arises in the yoga nidra,

Just remember that right now,

Nothing else matters,

Nowhere to go and nothing to do,

Using your faculty of hearing and awareness,

Follow the sound of my voice,

Stay awake during the practice,

Even though you may notice the tendency for the mind to drift,

Allowing the thoughts to drift across the screen of your consciousness without attachments,

Just watching,

There's no need to worry if you don't hear everything I say,

It is natural to flow in and out of conscious hearing,

The deepest part of you,

Your core self is always listening,

Whatever you experience,

This practice will still work,

So there is no way to do this wrong,

Every perception you experience,

Every sensation or sound you hear is helpful,

Each is a pointer to bring you back to your true nature,

So learn to welcome each sensation and recognize the tendency of the mind to want to change sensations,

An emotion,

A discomfort,

Simply note the tendency of the mind and welcome this tendency too,

So that you find yourself in radical acceptance of everything that is arising in your experience,

Everything that is arising in your field of perception,

Begin to be aware of each perception that you are experiencing in this moment,

A sound in the distance,

A sound nearby,

The sound of music,

The sound of my voice,

Noticing the sense of the room around you,

The floor beneath you,

The air on your skin,

The taste in your mouth,

Let all your senses be wide open,

Visualize your own body resting on the floor and become aware of your own physical presence,

The greater presence which is both within and without,

Now bringing your awareness to your center,

Whether it's the center of your heart,

The center of your space and we take a moment to set your sankalp or your resolve that honors the deeper meaning of who you are,

Using an I am statement in the present tense,

So find your I am resolve and affirm it as your present reality,

Repeat it three times in your mind's eye,

Now set it aside to return to towards the end of your practice,

We will now begin a systematic journey of awareness throughout the body,

You will move your awareness to different parts as you hear the sound of my voice naming them,

As I name each area,

You may feel sensations that are present or nothing in particular,

But whatever you experience is just as it is in this moment,

So bring your awareness beginning to your mouth,

Bringing your attention to the insides of the mouth,

The roof of the mouth,

The floor of the mouth,

Inside cheeks,

Left,

Right,

Noticing the back of the throat,

The tongue,

Feel your lips and jaws slacken and relax as the tongue floats away from the roof of the mouth,

Feel your entire mouth as a field of sensation,

Now guiding your awareness to your left ear,

Your right ear,

Sensing both ears at the same time,

Welcoming the breath as pure sensation in the nose,

The left nostril,

The right nostril,

Both nostrils at the same time,

Awareness traveling to the eyes,

Scanning your awareness over the left eye,

The right eye,

Both eyes together,

A field of radiant sensation in the eyes,

Sensing your forehead,

Feel the space between your eyebrows,

The third eye center,

Inwardly say relax,

Resting the scalp,

Feeling the back of the head on the floor,

The neck is soft and relaxed,

Down through the neck and the inner throat,

The whole head is heavy,

Soft,

Relaxed,

Bringing your awareness to your left shoulder,

Your left upper arm,

Your elbow,

Forearm,

Your left wrist,

The left palm,

The left thumb,

Pointer finger,

Middle finger,

Ring finger,

Pinky finger,

All the fingers on the left arm,

The entire left arm,

Allowing the awareness to scan over to your right shoulder,

Right upper arm,

Elbow,

Forearm,

Wrist,

Right thumb,

Pointer finger,

Middle finger,

Ring finger,

Pinky finger,

The palm of the whole right hand,

Noticing the sensation in the whole right arm,

Both arms as a field of sensation,

Both arms relaxed and heavy as one field of sensation.

Now guiding your awareness to your upper chest,

Your inner chest,

Feeling your lungs,

Your heart into the upper back,

The middle chest,

The middle back,

Traveling your awareness over your abdomen,

The inner organs relaxed,

The lower back,

The pelvis,

The whole pelvic bowl,

The whole pelvic bowl as one field of sensation.

Scanning your awareness to your whole torso,

The entire torso and upper body as one field of sensation.

Traveling your awareness down to your left hip,

Left buttock,

Down through the left thigh,

The left knee,

The front,

The back.

Scanning your awareness down the left lower leg,

The left ankle,

The top of the left foot,

The left big toe,

Second toe,

Third toe,

Fourth toe,

Pinky toe.

Scanning the sole of the left foot,

Noticing the entire left leg.

And the awareness moves to the right hip,

The right buttock,

Traveling down through the front of the right thigh,

The back of the right thigh,

Front of the right knee,

Back of the right knee,

The right lower leg,

Right ankle,

Right top of the foot,

Right big toe,

Second toe,

Third toe,

Fourth toe,

Pinky toe,

Sole of the right foot,

The whole foot,

The whole of the right leg.

Now sensing both legs as one field of sensation.

Sensing both legs at the same time.

Allowing your awareness to sense the entire front of the body.

Maybe feeling the sensation of the air,

The weight of gravity.

Observing the whole front of the body,

The whole left side of the body,

The whole right side of the body.

Allowing the awareness to scan through the whole back body,

Noticing whatever sensation is there where the body meets the floor or where the body doesn't meet the floor.

Noticing the whole back body.

Now bring your awareness into the sensation of your whole body.

Sensing the entire body,

All sides,

Radiating the whole body,

A feeling of wholeness,

The whole body,

A radiant sphere of sensation.

This whole physical body,

The most dense and gross layer of the body,

Radiant,

Alive,

And we move one layer more subtle to the pranic body.

So be aware of the body breathing itself.

Aware of the sensation of expansion and contraction of the breath.

Notice the prana moving as light energy without beginning,

Without ending.

There is no effort.

Now as you breathe in,

Inwardly say the number 11 in your head and as you breathe out,

Inwardly repeat 11 to yourself,

Beginning to count backwards.

Breathing in,

10,

And as you breathe out,

Continuing this way,

Counting backwards from 11 to 1 with every inhale and every exhale.

If you lose track,

Just simply begin again,

Being kind to yourself if the mind wants to fall asleep or forgets to count.

Simply begin counting again when you hear my voice.

Breathing in,

Breathing out.

As you're counting backwards,

Simply notice without any effort,

The body,

The life,

Breathing itself.

Now possibly the counting has fallen away,

And if not,

You can allow it to fall away now.

But stay with the rhythm,

The flow,

The steadiness of your breathing.

And once more with that rhythm of your breath,

Calling back on your I am statement.

Inhaling I am,

Exhaling I am.

Allowing your I am statement to fall away,

We move one layer more subtle,

Noticing the feelings that are present in the body,

Just as they are.

Can you notice or find a feeling of heaviness in the body?

The body is heavy.

Sinking deeper into the ground.

Welcome the sensation of heaviness into your awareness.

And now find the sensation of lightness in the body,

The feeling of lightness,

Even floating,

A sense of lightness.

Now rolling your awareness between the absorption of heaviness,

Density,

Mass,

The weight of gravity on your body,

And the feeling of lightness,

Of weightlessness,

Allowing both to be present simultaneously.

Feelings of heaviness and lightness simultaneously.

Let go of thinking.

Simply experience the lightness and heaviness,

The movement of breath,

The life flowing through the body.

You have nothing to do to make anything happen.

Simply sensing the life flowing through the body.

Notice now the movement of emotion in the body.

Emotion you have been experiencing or are experiencing now.

Without judgment,

Simply notice the presence of emotions in this moment.

Meet and greet emotions as pure sensations arising and falling.

Emotions arising and falling.

And if no emotion is present,

There's no need to make anything happen.

Simply welcoming whatever is present.

If an emotion is present,

Notice where you're feeling it in your body.

Without judgment,

Simply notice.

Be aware of the feeling of sensation as simply sensation arising,

Changing,

Subsiding.

Allowing your awareness to move one layer more refined,

More subtle to our Vyanamaya Kosha,

Our wisdom body,

Our higher intellect body.

And notice the subtle sense of yourself as the watcher of sensation.

You are the watcher of the subtle movement of thought moving like waves or ripples through your awareness.

I am watching the experience of joy or emotion or sensation.

I am the watcher of sensation.

I am the watcher of experience,

Keeping your awareness present with the witnessing of the experience.

The movement of thought is being witnessed.

The movement of sensation is being witnessed.

Meet each thought,

Each ripple as a movement that is unfolding in your awareness.

All of the objects,

All of the sensations that are now present in your awareness,

The breath,

The feelings,

The sensations,

The bliss,

Let all be present to your witnessing just as they are.

You are simply the watcher.

You are watching,

Sensing,

And present to the rising of all falling and rising in your awareness.

Allowing our awareness to move to the most refined,

The most subtle bliss body,

Anandamaya Kosha,

Which is all permeating.

Your awareness is vast,

Open,

Spacious.

You are the watcher of that awareness that contains all.

Observing the openness,

You are the openness itself.

Experiencing yourself as bliss awareness itself,

As awareness itself.

Set your mind free from visualizing awareness.

Set your mind free in the spacious presence of awareness.

Noticing the blissful nature of awareness.

The blissful nature of awareness.

Notice the essence of your blissful awareness everywhere.

All permeating.

All of you is blissful awareness.

Like the fragrance of a rose,

Your blissful awareness is all permeating.

Dissolving into being pure awareness itself.

Open and spacious.

Being awareness in which everything is coming and going,

But you as the awareness is unchanging.

Blissful awareness in which everything is welcome,

Just as it is.

Being awareness and reflecting upon all that has been or is now present.

Sensations,

Emotions,

Beliefs,

Joy,

Well-being.

The experience of being pure awareness.

Everything just as it is.

Yourself just as you are.

Become aware once more of your sankalp,

Your resolve,

Your I statement.

Be aware of it in your heart.

Sense it as a resonance of sensation in your body.

Experience your I am statement as an accomplished fact in this moment.

And imagine going about your daily life noticing sensations,

Emotions,

And thoughts all constantly changing.

Yet all the while feeling yourself as unchanging spacious awareness in which everything is coming and going.

Observing,

Noticing the feeling of your personality that appears to have a center and a periphery.

A location,

A density,

And yet there is equally this quality of openness,

Of oneness,

Of awareness that has neither a center nor a periphery.

Set your personality free to just be what it is,

Arising,

Changing,

Subsiding.

Observing,

Feel yourself equally as the space in which all of you is unfolding.

You're unfolding into your true nature.

Remain as the pure awareness,

Watching,

Observing the sense of a personality.

Allow the sensations to pass without attachment,

Without aversion.

Remain the watcher.

Everything arises from and returns to the source which is you as awareness.

You are that spacious,

Ever unchanging,

Blissful being.

Now taking your time,

Your own time to transition to your alert and wide awake state of wakefulness.

Sensing your body,

Sensing the room around you.

Reorienting to where you are,

Where you are going.

Coming fully alert and wide awake.

And perhaps before ending your practice,

Experience the feeling of gratitude for taking the time to practice.

Welcoming and loving all parts of yourself.

Experiencing yourself as timeless,

Open,

And spacious well-being that is perfect just as it is.

And yourself as whole,

Healthy,

And perfect just as you are.

Yourself as unchanging,

Spacious awareness in which everything is unfolding.

And the understanding that you always know the perfect response in each moment as you take the time to welcome your deepest knowing.