Please get ready for Yoga Nidra.
Lie down preferably in Shavasana,
The dead man's pose.
Sleeping flat on your back,
Legs plop to the sides,
Arms at the side of your body with the palms facing upward.
If you are sitting,
Try to maintain a posture where your back is straight and you can keep your palms,
Your hands on your thighs with your palms facing upward.
Close your eyes and adjust yourself,
Get comfortable.
Any movements you want to do,
Do them now because we do not want to move until the practice is completed.
And slowly become quiet,
Become as quiet as you can.
Take a deep breath in and as you breathe out feel yourself letting go.
Take another deep breath in,
One more deep breath in and let it go.
And become aware of sounds,
Any sound.
Move your attention from sound to sound without analysing.
Simply move your attention from sound to sound.
Become aware of the area that you are practising Yoga Nidra in.
If you are indoors,
Become aware of the walls,
The ceiling.
If you are outdoors,
Become aware of what is there in the surrounding area.
Become aware of your body,
Your body and the position that it is practising Yoga Nidra in.
See your body in the position that it is practising Yoga Nidra in.
Become aware of the existence of your physical body.
Concentrate on your physical body.
And become aware of your breath,
Your natural breath.
Continue with this awareness and feel yourself becoming relaxed.
Become aware that you are going to practice Yoga Nidra.
The practice of Yoga Nidra now begins.
Now is the time to state your resolve,
Your sankalpa,
Your intention.
State your resolve three times with complete feeling and with complete emotion.
The resolve that you state in the Yoga Nidra session is bound to come true in your life.
We now go to the rotation of consciousness.
Awareness of different parts of the body.
As quickly as possible,
The mind is to jump from point to point.
As I name the part,
Mentally repeat the name of the part and become aware of it.
We start with the right side.
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 right foot,
The right toes,
One,
Two,
Three,
Four,
Five.
Now the left side.
Left 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,
Five.
Now the front side.
Go to the top of the head.
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,
The upper lip,
The lower lip,
The chin,
The jaw,
The throat,
The right collarbone,
The left collarbone,
Right chest,
Left chest,
Middle of the chest,
The navel,
The 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 go to the back side of the body.
The right toes,
The left toes,
The back of the right knee,
The back of the left knee,
The back of the right thigh,
The back of the left thigh,
The right buttock,
Left buttock,
The right hip,
Left hip,
The whole spine,
The right shoulder blade,
The left shoulder blade,
The back of the neck,
Back of the head,
Top of the head.
Now we will become aware of the major parts of the body.
The whole right leg,
The whole left leg,
Both legs together,
The whole right arm,
The whole left arm,
Both arms together,
The whole head together,
The whole back together,
The whole front together,
The whole body,
The whole body.
Visualize the whole body.
Intensify your awareness.
Concentrate on your body on the surface that it is practicing yoga nidra on.
Become aware of the meeting points between your body and the surface that you are resting on.
Intensify your awareness of these points and bring your awareness to the breath.
Become aware that you are breathing.
Simply be conscious that you are breathing.
Don't try to control the breath.
Awareness of breathing.
And gradually from the breath bring your attention to the eyebrow center,
The space between the eyebrows.
And imagine that you are breathing through the eyebrow center.
And that the breath moves in and out of the forehead.
Imagine that your breath moves through the eyebrow center to a point in the back of the head,
Passing through ajna chakra.
Maintain your awareness of the breath.
Maintain your awareness of breathing through the eyebrow center.
And now bring your awareness to chidakasha.
Chidakasha is the dark space in front of your forehead.
The dark space in front of your forehead.
In this dark space concentrate on seeing yourself seated in meditation with your legs crossed and your eyes closed.
You are seated in meditation in a hall and there is someone seated in front of you.
An important person.
This is an important event in your life.
You are sitting in meditation and the other person is sitting in meditation.
Your eyebrow center and their eyebrow center are one.
Both of you are breathing through the eyebrow center.
Brumadhya.
When you breathe out,
You touch his eyebrow center.
And when they breathe out,
They touch your eyebrow center.
A link is established.
Intensify your concentration and imagine a well.
A well very deep.
With the help of a rope,
Go down as far as you can and then come out.
Have this experience.
Now allow the breath to settle.
The body is relaxed.
The mind is quiet.
The senses are drawn inward.
We will now journey into the heart of Asteya.
See yourself walking barefoot through a forest path.
The earth beneath your feet is soft and cool.
Sunlight filters to the trees.
Each ray warming your skin like kindness you've forgotten you deserve.
As you walk,
You notice the gentle sound of wind rustling the leaves.
There is no rush.
There is no destination.
Only your steps and the peace between them.
Ahead,
The path opens into a secret garden.
Lush,
Vibrant,
Alive.
This is the garden of enough.
Everything here grows freely.
Fruits hang low on trees.
Flowers bloom in wild abundance.
And a stream flows through crystal clear.
You step into this garden and feel instantly lighter.
You realize you do not have to take anything.
Everything you need already exists around you,
Within you.
As you move deeper into the garden,
You find a bench beneath a fig tree.
Sit here.
Let the quiet of the garden wrap around you like a warm shawl.
In this stillness,
Ask yourself,
What have I been trying to grasp?
What have I been taking subtly or silently to feel whole?
What part of me feels it is not enough?
Let these reflections arise.
And as these reflections arise,
Imagine the garden whispering back,
You are already whole.
You are already enough.
Nothing more needs to be taken.
Nothing more needs to be held.
Let these words settle in your heart like seeds.
Seeds of trust.
Seeds of sufficiency.
In this garden,
There is no comparison.
No envy.
No grasping.
Only giving.
Only growing.
Only grace.
You notice that the stream beside you sparkles more brightly now.
You cup your hands and drink from it.
The water is cool and pure.
It washes away old cravings,
Old fears,
Old doubts.
You feel renewed.
Renewed.
And before you leave,
The garden offers you one final gift.
A simple,
Radiant fruit from the fig tree above.
You take it.
Not to hold it,
But to honour it.
You feel its weight in your palm.
You understand now.
To receive with gratitude is not to steal,
But to participate in the dance of giving and receiving.
As you rise from the bench,
The garden seems to bow in acknowledgement.
You walk back through the trees,
Barefoot,
Grounded,
Lighter than when you came.
As the forest path fades,
Let yourself return to your breath.
Steady,
Nourishing,
Complete.
And remember your resolve,
Your sankalpa,
Your intention.
Repeat your resolve with absolute faith and awareness.
Repeat your resolve three times.
And relax all efforts and become aware of the whole body.
Become aware of the body and become aware of your breath.
Deepen your breath.
Make it stronger.
Become aware of your physical existence.
At the same time,
Your breath is growing stronger.
Take a long,
Slow,
Deep breath in and let it out.
Develop awareness of your body,
Your deeply relaxed body.
Visualize the area that you are practicing yoga nidra in.
Let your mind become completely external.
Start making small movements of your body.
Bend your fingers.
Move your toes.
Move your arms and legs.
Stretch yourself.
And when you are sure that you are wide awake,
If you are practicing in shavasana,
Sit up slowly and open your eyes.
The practice of yoga nidra is now complete.
Hari Om Tat Sat
