Yoga Nidra With Solfeggio And Binaural Sound Journey

A mat,

Pillow,

Blankets,

Bolster,

Make yourself comfortable.

I was sitting up,

Lying down.

Namaste everyone,

Good evening.

My name is Sunny.

I'm one of the volunteers here at Swami.

I'll guide you through this meditation tonight.

Everyone's already lying down,

Relaxed.

That's okay.

You can lie down if you wish to.

But before we start,

Why meditation?

Why are we here?

You've not meditated before?

Try to.

Yeah,

What kind?

Just meditate.

Nice.

Be passionate.

Ten days,

Silent retreat.

Perfect.

So we'll do something similar today,

Vipassana,

Yoga Nidra.

We'll just call it Vipassana,

Yoga Nidra in yogic term,

Body scan.

But before we do that,

Ground ourselves,

Focus our mind,

Sharpen our mind to the present moment.

Present moment right now.

As you're sitting in this hall or lying down,

As you're breathing,

Incoming breath,

Outgoing breath,

That's happening right now.

That's how we train our mind,

Sharpen our mind.

Gently closing down our eyes,

Sitting in a comfortable position or lying down.

Not a competition.

Make yourself comfortable in any position,

Any asana.

Eyes are closed.

That means there's no need of spectacles.

If you wear specs,

Put them aside safely.

Focus all our attention,

All our mindfulness to our own breath.

In yoga,

Meditation,

You breathe through our nostrils,

Through our nose.

However,

For any reason,

If that's not possible for you tonight,

Just visualize the incoming air coming to the right hand and outgoing air going to the left hand.

All our attention,

All our focus to our own breath.

There's millions of objects to meditate on.

So wide breath,

Wide breath tonight.

It's very critical to understand what we do,

Why we do,

Especially when you come to an ashram like this or retreat.

If you don't question what we do,

Why we do,

Then it just becomes a blind faith,

A cult.

You don't want that.

Enough of it already.

So wide breath.

You might wonder and perhaps ask that question to yourself.

Breath,

Because we all breathe since the moment we are born,

The instant we are born and we'll keep breathing till the very last moment we die.

There's no religion in breath,

There's no Hindu breath,

Buddhist breath,

Muslim breath,

Christian breath,

Jew breath.

There's no nationality in breath,

Australian breath,

Nepalese breath.

There's no gender in breath.

It's universal.

Till you are alive,

You all breathe.

And it's not just the breath that's coming in through the nostril.

It's the essential prana,

Life-giving force that's coming in through the nostril,

Providing us with the vital energy,

Cleaning our body and the mind,

Removing all the toxins,

Going out through the nostrils.

That's the very essence of life.

The whole life cycle depends on it.

The entire life cycle depends on that.

Very simple,

Yet so complex.

The moment we stop breathing,

Just like that,

Just like that,

We cease to exist.

We never give it any attention,

Any love,

Take it for granted.

That's all changing this evening.

All our focus,

All our attention to our own breath.

We have to train our mind.

The mind won't be trained until the body is stable,

The body is moving,

Fidgeting,

Constantly moving.

Then the mind will be wandering away all the time,

Distraction.

So let us all make a sankalpa,

A determination,

A promise to ourselves.

During this course of this meditation,

During this course of meditation,

We'll make the least bodily movement as possible.

If it's absolutely necessary to move any part of your body,

We'll do so ever gently,

Consciously,

Mindfully,

Sharpening the mind like a laser beam,

Focusing in the now,

The very now when the breath is coming in through the nostril,

The breath going out through the nostril.

If you are sitting up,

If you are sitting up,

Back straight,

Neck straight,

If you are lying down,

Just relax your body,

Any tension in the body,

Melt it away.

Mind will wander away and get frustrated.

Simply bring it back,

Bring it back to the object of meditation.

In this case,

Our own breath,

Natural breath,

Breath coming in naturally,

Breath going out naturally.

You are not controlling the breath,

Holding the breath,

Not pranayama,

Just observing the breath.

Mind will play its tricks,

It will wander away,

Millions and millions of thoughts and memories.

And notice there's only two places,

There's essentially only two places where the mind can go.

It will either go in your past,

Think of a memory that happened in the past,

Someone said something,

Someone did something,

Keep playing that memory on repeat.

Oh,

The mind will go into future,

Things that hasn't happened yet,

Things that's yet to happen and start imagining stuff,

Hallucinating,

What you'll say,

What you'll do in the future.

See,

Whatever happened in the past has happened,

We have no control over.

Whatever is yet to happen in the future,

Similarly,

We have no control over.

The only thing we have absolute control over is this present moment.

This very present moment,

Right now,

Right here in this hall,

As you're lying down or sitting,

This very present moment,

As the breath is coming in through the nostril,

Naturally,

And breath going out through the nostril,

Naturally.

And once you have absolute control in your present,

You don't have to worry about the past or the future.

It's training our mind,

Penetrating our mind.

The English word mind doesn't mean mind,

But in yogic philosophy,

There's 16 dimensions to mind,

Further categorized into 4 groups for simplification.

Those are buddhi,

Manas,

Ankara and chitta.

Buddhi,

The first one meaning intellect,

Intellect like a storage house,

Thumb drive,

A flash drive.

The more stories you have,

The more memory you can store,

Kilobyte,

Megabyte,

Gigabyte,

Terabyte,

So on and so forth.

That's the first dimension of mind,

Buddhi,

Stores the information.

Second dimension of mind,

Manas,

The evolutionary memory.

So each cell in our body,

Billions of them,

Each individual cell has a memory of its own.

You don't have to tell the hair to grow,

The nails to grow,

The heart to beat,

Has a memory of its own.

You might not remember our great,

Great,

Great grandfather or grandmother,

But their nose is sitting in our face right now.

That's the manas,

The evolutionary memory.

The third dimension of memory,

Ankara,

Meaning the identity.

So the mind gets attached,

Identified,

To a thing that's not permanent.

For example,

A piece of cloth,

A piece of cloth by itself have no meaning,

But painted some geometrical figures and colors,

Make it a flag.

Now,

The same piece of cloth,

People are willing to kill each other,

People are willing to die for,

Just get identified.

The neighbor's house get burned down,

Depending on the relationship with the neighbor,

Might feel sad or happy.

But if your own house get burned down,

The level of sorrow,

Sadness is immense,

Because you get out of identifying,

Me,

My.

If someone's child gets injured in the playground,

Similarly might feel sorry,

Bad.

But if your own child gets hurt,

It's a different level of sorrow,

Sadness,

Because the mind gets identified,

Ankara,

The third dimension of mind.

The fourth dimension,

Chitta,

That's the cosmic intelligence,

Mind without memory,

Just the way it is.

So any yogic practices,

Yoga,

Meditation you do,

Is essentially bringing ourself from the surface,

The fourth dimension of mind,

Chitta,

Like an onion,

Layer by layer,

Accessing the fourth dimension.

But to access that,

You need a sharp intellect,

A sharp knife,

A sharp mind.

This is how we sharpen our mind,

By focusing on the object,

Concentrating on your own breath.

Lie down in the next state of meditation.

All you guys are doing a wonderful job.

Lying down.

Move our attention from the breath,

Top of our head,

All our attention,

All our mindfulness,

To the top of our head.

The sastrara,

The crown chakra,

Seventh chakra.

Just be aware,

Just be aware of any sensation that you may feel,

Top of your head,

Hotness,

Coldness,

Itchiness,

Or any other sensation that you feel in the top of your own head.

Don't react,

If it's a pleasant sensation,

Have this wisdom and understanding,

That it shall also pass away.

And if it's an unpleasant sensation,

That shall pass away as well.

Just be aware.

Without any attachment,

Just observing it.

Any sensation,

The top of our head.

Realize the top of your head opening up,

And let this white beam of light enter from the top of your head.

Bright white light entering from the top of your head.

And move your attention down to the forehead,

Bringing the light with it.

And as the light touches the forehead,

Notice how relaxed you become.

Any tension,

Any stress just melts away,

Leaving with just relaxation,

Pure peace.

Forehead,

The right temple,

Left temple,

Right eye,

Left eye,

And the third eye,

Reason between the two eyebrows,

Third eye,

Reason between two eyebrows.

Over to the inner dimensions,

To your inner desires,

Your own wants,

Your own desire.

The light in the third eye,

See clearly,

See clearly what is it actually that you really want,

What is it actually that you really need in your own life.

In this retreat,

In your own life,

Every aspect of it,

Physically,

Financially,

Emotionally,

See clearly what is it that you actually truly desire.

The light shining in your third eye,

Visualize it,

Your own wants,

Your own inner desire.

See it clearly,

Smell it,

Taste it,

Hear it,

And feel it.

Feel the sensation of success,

Relaxation,

Peace,

Happening to you right now,

This very moment,

Not in the future,

Right now,

In this hall,

Lying down,

In this retreat.

Notice how peaceful you are,

How relaxed you become,

Your own desires,

Your own wants being fulfilled,

Accomplished,

In every aspect of your life,

Already been accomplished in every aspect of your life.

Bring this light,

White light,

Down to the nose,

From the third eye,

Lips,

Tongue,

Right ear,

Left ear,

Entire face,

Entire face,

Bright white light,

Shining to you,

Illuminating any darkness,

Relax and let it die,

Face,

Onto the right shoulder,

Bring this light down to the right shoulder,

Right biceps,

Triceps,

Right elbow,

Right forearm,

Right wrist,

Right palm,

Back of the palm,

Right thumb,

Index finger,

Middle finger,

Ring finger,

And the pinky finger.

Feel the relaxation and the brightness in your body,

And let it die,

Right hand,

Onto the left shoulder,

Left biceps,

Triceps,

Left forearm,

Left wrist,

Left palm,

Back of the palm,

Left thumb,

Index finger,

Middle finger,

Ring finger,

And the pinky finger.

Feel the relaxation and the bright light,

Entire left hand.

Notice how you feel,

How relaxed you are,

How peaceful you are,

Just like that.

Onto the neck,

Throat,

Back of the neck,

The upper chest,

Middle chest,

Lower chest,

All our attention,

All our mindfulness,

To our own beating heart,

One heart at the center,

The heart chakra,

Illuminate the heart,

Bright light,

Place a hand in your own heart,

Feel it beat,

Give it gratitude,

Just like the breath,

Our own heart,

Beats for us,

Non-stop,

Without complaining,

Since the day we are born,

It will keep beating for us,

Non-stop,

Without complaining,

Till the moment we die,

And just like the breath,

Once again,

Take it for granted,

Never give it any attention,

Any love,

That's all changing tonight,

All our attention,

To our own beating heart,

Open it up,

Light,

Enter in,

The peace,

Love,

Compassion,

Enter in,

Feel the lightness,

Feel the love,

Not towards anyone else,

Firstly to yourself,

Feel the love towards yourself,

Give that love to your family,

Your friends,

Your loved ones,

Everyone in this world,

Distribute that light,

That love,

To the person you love the most,

Fill it with love,

Passion,

Harmony,

Joy,

Feel your own heart opening up,

Love radiating through it,

Bring it downward,

To our stomach,

Entire abdomen,

Genitals,

The upper back,

Lower back,

Entire spinal cord,

Any tension,

Any stress,

In the back,

Just breathe into it,

Let that light pass through it,

As you breathe into it,

Allowing the light to pass,

Notice any tension stored,

Just melts away,

Any stress,

Just evaporates,

Leave with peace,

Deep relaxation,

Now to the right hip,

Right buttocks,

Right thigh,

Right knee,

Calf,

Right ankle,

Right foot,

Right big toe,

Second toe,

Third toe,

Fourth toe and the fifth toe,

Notice the difference between your right leg,

How relaxed it is and the left leg,

Bring your attention to the left hip,

Left buttocks,

Left thigh,

Left knee,

Left calf,

Left ankle,

Left foot,

Left big toe,

Second toe,

Third toe,

Fourth toe and the fifth toe,

The next inhalation,

Feel the deep relaxation and the light passing through the top of your head,

To the tips of your toes,

Deep relaxation,

From the tips of your toes back to the top of your head,

From the top of your head to the tips of your toes,

Deep relaxation,

Peace,

Time to come back to this room,

Back to your body,

Tense both your feet,

Feet only,

Tense,

Tense,

Tense,

And release,

Tense both your calf muscles,

Calf muscles only,

Tense,

Tense,

Tense,

And release,

Tense your hip,

Thigh and all the back muscles,

Tense,

Tense,

Tense,

And release,

Tense your abdomen,

Your chest,

The entire front region of your body,

Tense,

Tense,

Tense,

And release,

Make a fist with your hand,

Make a tension,

Tense,

Tense,

Tense,

Release,

Tense your forearm,

Your biceps,

Your triceps,

Tense,

Tense,

Tense,

And release,

Tense all the muscles in your face,

Make a face,

Clench,

Tense,

Tense,

Tense,

Hold the tension,

And release,

At your own time,

No rush,

Roll onto your favorite side,

Complete surrender,

The mother earth,

This is how we all came to be,

In this planet,

To existence,

From our mother's womb,

And next inhalation,

Take a deep breath in,

Roll up your shoulders,

And sight out,

Take a deep breath in,

And sight out all your stress,

Worries,

One last time,

Take a deep breath in,

And sight out all your stress,

Worries,

Anxiety,

Depression,

That concludes the meditation Namaste