The Ocean Of Existence - Yoga Nidra

Begin finding a posture of relaxation,

Allowing your body to settle and unwind.

Close your eyes gently and take a deep breath in,

Feeling the air fill your lungs.

As you exhale,

Let go of any tension,

Allowing your body to sink deeper into comfort and stillness,

Preparing to land fully and completely.

Let the weight of your body unwind,

Arriving in total body stillness,

Continuing to breathe and let go with each new cycle.

Yoga Nidra teaches us to witness rather than react.

We learn to observe versus diving into the thoughts,

Emotions,

And reactions moving through our field of awareness.

This capacity strengthens the wisdom body,

Our ability to discern between who we truly are and the thoughts moving through our awareness.

At each stage of Yoga Nidra,

We drop down into progressively deeper brainwave states on our journey to the ocean of oneness.

Each technique is designed to gradually expand awareness beyond the physical body,

Energy body,

Mental body,

And wisdom body.

From here,

We slip into the bliss body.

The storehouse of karmic conditioning.

The bliss body corresponds with the deepest theta and delta brainwave states.

It is profoundly silent and deeply nourishing.

It feels like a place you would never want to leave.

Now,

Bring all your attention to the center of the eyebrows.

Let this space melt,

Softening the brow and the skin of the forehead.

Relax the left side of your brain,

Right side of the brain relaxing.

Sense the middle of the brain,

Sinking deeper into relaxation.

Awareness falling deeper now.

The practice of Yoga Nidra begins here.

From this space,

Imagine yourself standing on a vast shoreline,

Where the golden sand meets the endless ocean,

The sun hangs low in the sky,

Casting shimmering rays upon the water,

Creating a dance of light.

As you gaze out,

You see the ocean stretching endlessly,

A deep rich blue that merges with the horizon.

The ocean symbolizes the universe,

The source of infinite potential and your true essence.

Feel the gentle breeze caressing your skin,

A reminder of the energy that flows through all things.

The waves roll in rhythmically,

Each one representing the small individual self,

A unique expression of the vastness that surrounds you.

As each wave crashes upon the shore,

Feel the power and majesty of the ocean as a whole.

Begin witnessing the breath now,

Rolling in and rolling out.

Without altering the breath in any way,

Simply observe this automatic rhythm.

Sense the subtle breath flowing in,

Bringing in new life energy.

Follow its journey as it fills your body with presence,

Awakening you from the inside.

Feel the ripple of aliveness stretching out,

Swimming through all the concealed and darkened places that often go unnoticed.

Allow this breath to illuminate those hidden spaces,

Bringing awareness and vitality to every corner of your being.

Embrace the gentle expansion and release as each breath nourishes you,

Inviting a deeper connection to the essence of who you are.

Now turn your attention inward.

As you do,

Begin to observe the opposite sensations within yourself.

Feel the heaviness of your body,

The weight of your thoughts,

Like a wave that crashes down.

Acknowledge this sensation fully,

Allowing it to exist without judgment.

The density and solidity of your bones and tissues,

Resting heavy against the surface below.

As you immerse yourself in this experience,

Consider the concept of gravity,

Just as the moon pulls up the ocean,

Guiding the tides.

Recognize the gravitational pull of your own essence.

It draws you towards your core,

Anchoring you in the truth of who you are.

Feel this anchoring force within you,

A steadying presence that allows you to float freely in the ocean of existence.

Now shift your focus to the lightness within you.

Feel the buoyancy,

The sense of freedom and possibility,

Like a wave rising and soaring into the air,

Observing lightness in the body,

Lightness in the mind.

Sense your body floating and drifting with the tide,

Weightless and carefree.

Notice how this sensation contrasts with heaviness,

Creating a beautiful interplay of experiences within you.

As you hold both sensations in your awareness,

Allow them to co-exist.

Visualize the waves of heaviness and lightness merging and flowing together,

Just as the ocean embraces each wave.

Feel the balance,

The harmony,

As you witness the dance of these sensations within your being.

Now delve deeper beneath the surface of physical sensations.

Imagine the subtle sensations that lie beneath the realm of the mind and nervous system.

As you breathe,

Visualize yourself stretching beyond the borders of your thoughts,

Expanding like the ocean itself.

Allow yourself to sink into the depths where stillness resides,

Where you can sense the currents of life flowing through you.

In this space,

Observe your thoughts as waves in the ocean,

Rising and falling,

Moving and forever changing.

Recognize that just as the ocean remains vast and unchanging,

So too does your true self remain eternal and constant beneath the surface of your thoughts and feelings.

Take a moment to witness yourself from a place of greater awareness.

You are not just the wave,

You are the ocean.

Embrace the grandness of your existence,

The infinite potential that lies within.

Know that you are an eternal being,

Connected to the vast universe,

The source that flows through all.

As you anchor yourself in this awareness,

Allow the imagery of the ocean to wash over you.

Feel the warmth of the sun,

The coolness of the breeze,

And the ebb and flow of the waves.

With every breath,

Embody this feeling of expansiveness,

Of being both small and grand,

Heavy and light,

Dark and illuminated.

Coming back to your physical body now,

Prepare to embark on a journey of sensation woven with consciousness.

I will guide you through a rotation of awareness.

Simply direct your attention to each part of the body as it is named,

Following the sound of my voice.

We are here to explore the Annamaya Kosha,

The physical sheath.

We will begin in the palm of the right hand.

Without moving the right hand,

Bring the awareness to the palm of the right hand.

Awareness moves to the right hand thumb,

Pointer finger,

Middle finger,

Ring finger,

Little finger,

Whole right hand together,

Back of the hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Whole right arm together,

Mind remains awake.

Feel your right side ribs,

Side waist,

Right hip,

Front of the thigh,

Front of the knee,

Shin,

Top of the foot,

Sole of the foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Little toe,

Whole right leg together,

Mind remains awake.

Now moving to the palm of the left hand,

Without moving the left hand,

Bring your awareness there,

Palm of the left hand,

Left hand thumb,

Pointer finger,

Middle finger,

Ring finger,

Little finger,

Whole left hand together,

Back of the hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Whole left arm together,

Mind remains awake.

Feel your left side ribs,

Side waist,

Left hip,

Front of the thigh,

Front of the knee,

Shin,

Top of the foot,

Sole of the foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Little toe,

Forearm,

Whole left leg together,

Mind remains awake.

Prepare to explore the back part of the body,

Moving the attention from the right to left side,

Right heel,

Left heel,

Back of the right ankle,

Back of the left ankle,

Right calf,

Left calf,

Back of the right knee,

Back of the left knee,

Right hamstring,

Left hamstring,

Right glute,

Left glute,

Mind remains awake,

Right lower back,

Left lower back,

Right shoulder blade,

Left shoulder blade,

The whole spine,

Whole spine,

Back of the head,

Crown of the head,

Crown of the head,

Mind remains awake.

Moving the awareness through the face and head now,

Center of the forehead,

Right eye,

Left eye,

Center of the forehead,

Tip of the nose,

Right nostril,

Left nostril,

Center of the forehead,

Whole right ear,

Whole left ear,

Center of the forehead,

Right cheek,

Left cheek,

Upper lip,

Lower lip,

Whole right side of the head,

Whole left side of the head,

The whole head and face together,

Mind remains awake.

Expand the awareness to the whole body all together,

Awareness of the whole body as one unified whole,

Whole body together,

Whole body sinking deeper into relaxation,

Whole body.

Now bring your awareness to the center of the eyebrows,

The third eye center,

Chittikasha.

Here exists a realm of profound stillness and clarity.

This center serves as a gateway to your inner world,

A luminous point of perception that transcends the ordinary.

Velvet darkness sweeps across the mind's eye.

Imagine the ocean under the shimmering light of the moon,

Its surface a canvas of silvery waves.

Each wave reflects the moonlight,

Creating a pathway of light that stretches invitingly toward you.

Picture yourself walking along this path,

Feeling the cool damp sand beneath your feet,

The ocean whispers secrets of the universe,

Inviting you to listen closely.

With every step,

Allow the sound of the waves to draw you deeper into relaxation.

Focus on the subtle sensations beneath your physical body,

Picture them as a gentle current flowing through you,

Connecting you to something larger.

This current is filled with wisdom and insight.

As you tune in,

Allow any insights to rise to the surface.

Just as bubbles rise in the ocean,

What truths can you uncover about your essence?

What messages does the universe have for you?

Connect with your sankalpa,

Your inner truth,

And your innermost heartfelt intention.

Let it emerge,

Sparkling with the light of understanding,

Illuminating the path to your authentic self.

Embrace this clarity as it guides you towards a deeper connection with who you truly are.

As you bring your awareness back to the present moment,

Begin to express gratitude to the ocean,

Both the physical ocean and the ocean of existence within you.

Thank it for its lessons,

For the reminder of the balance between the small self and the vast whole.

Recognize that you are a vital part of this grand tapestry of life.

5.

The practice of yoga nidra is now complete.

Hari om tat sat.

Hari om tat sat.

Hari om tat sat.