Yoga Nidra 45 Minutes With 54 Counts Ajna Chakra Breathing

So please get ready for yoga nidra yoga nidra is preferably done in shavasana in the corpse position which is sleeping on your back either on your bed or on your yoga mat with your legs slightly plopped to the side your arms to your side and your palms facing upward if you are prone to falling asleep during the yoga nidra session you can also do the yoga nidra practice while sitting down so close your eyes and adjust yourself until you are comfortable any final movements you want to make do so now because once you have adjusted yourself the body should not move until the session is completed and slowly become quiet as quiet as possible take three long deep breaths and as you breathe out feel yourself letting go so for the next 40 to 50 minutes forget your cares and worries and concentrate on yoga nidra so start to become aware of distant sounds move your attention from sound to sound only listening do not analyze any sound now bring your attention closer and become aware of sounds inside the place where you are located inside the room that you are located and develop awareness of the room the walls the ceiling become aware of your body either lying flat or sitting down become aware of your physical existence become aware of the existence of your physical body become aware of the existence of your physical body concentrate on your physical body as a whole become aware of your natural breath continue 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 yoga nidra begins now state your resolve now three times with feeling and awareness we move now to rotation of consciousness awareness of different parts of the body as quickly as possible the mind is to jump from point to point right side right hand thumb second finger third finger fourth finger fifth finger 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 right toes one two three three four five left side left hand thumb second finger third fourth fifth thumb 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 left toes one two three four five now 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 upper lip lower lip chin jaw troth 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 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 right shoulder blade left shoulder blade back of the neck back of the head top of the head now 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 troth the tongue the teeth the roof of the mouth the right eardrum the left eardrum the troth through which the air passes the food passage the right lung the left lung the heart feel the heart by concentrating on the heartbeat on the heartbeat the stomach the liver now the major parts of the body whole of the right leg whole of the left leg both legs together whole of the right arm whole of the left arm both arms together whole of the head whole of the head whole of the back whole of the front all the internal organs together the whole body the whole body the whole body intensify your awareness concentrate on the body whether it's lying on the floor or sitting on the chair and become aware of the meeting points between the body and the surface that it is on the head and the surface if it is resting on the surface the shoulders the arms the back the buttocks the thighs the calves the heels the whole body and the surface that it is resting on now bring your awareness to your breath become aware that you are breathing become aware of your breath simply become conscious that you are breathing nothing else now 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 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 the Anja chakra maintain your awareness of the breath maintain your awareness of the breath through the eyebrow center and start counting your breath backwards from 54 i am breathing in 54 i am breathing out 54 i am breathing in 53 i am breathing out 53 i am breathing in 52 i am breathing out 52 i am breathing in 51 i am breathing out 51 i am breathing in 50 i am breathing out 50 i am breathing in 49 i am breathing out 49 i am breathing in 48 i am breathing out 48 i am breathing in 47 i am breathing out 47 i am breathing in 46 i am breathing out 46 i am breathing in 45 i am breathing out 45 i am breathing in 44 i am breathing out 44 i am breathing in 43 i am breathing out 43 i am breathing in 42 i am breathing out 42 i am breathing in 41 i am breathing out 41 i am breathing in 40 i am breathing out 40 i am breathing in 39 i am breathing out 39 i am breathing in 38 i am breathing out 38 i am breathing in 37 i am breathing out 37 i am breathing in 36 i am breathing in 36 i am breathing out 36 i am breathing in 35 i am breathing out 35 i am breathing in 34 i am breathing out 34 i am breathing in 33 i am breathing out 33 i am breathing in 32 i am breathing out 32 i am breathing in 31 i am breathing out 31 i am breathing in 30 i am breathing out 30 i am breathing in 29 i am breathing out 29 i am breathing in 28 i am breathing out 28 i am breathing in 27 i am breathing out 27 i am breathing in 26 i am breathing out 26 i am breathing in 25 i am breathing out 25 i am breathing in 24 i am breathing in 24 i am breathing out 24 i am breathing in 23 i am breathing out 23 i am breathing in 22 i am breathing out 22 i am breathing in 21 i am breathing out 21 i am breathing in 20 i am breathing out 20 i am breathing in 19 i am breathing out 19 i am breathing in 18 i am breathing out 18 i am breathing in 17 i am breathing out 17 i am breathing in 16 i am breathing out 16 i am breathing in 15 i am breathing out 15 i am breathing in 14 i am breathing out 14 i am breathing in 13 i am breathing out 13 i am breathing in 12 i am breathing out 12 i am breathing in 11 i am breathing out 11 i am breathing in 10 i am breathing out 10 i am breathing in 9 i am breathing out 9 i am breathing in 8 i am breathing out 8 i am breathing in 7 i am breathing out 7 i am breathing in 6 i am breathing out 6 i am breathing in 5 i am breathing out 5 i am breathing in 4 i am breathing out 4 i am breathing in 3 i am breathing out 3 i am breathing in 2 i am breathing out 2 i am breathing in 1 i am breathing out 1 maintain awareness of breathing no sleeping you are aware of breathing nothing else is there now awaken 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 the vishuddhi chakra in the neck it is the seat of the cold experience concentrate on vishuddhi 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 the breath in the right nostril develop the feeling of heat in the body by concentrating on the manipura chakra which is located in the navel area from this center you can produce heat and distribute it throughout the body generation of heat in manipura the navel center and in the right nostril develop the feeling of heat in the body by concentrating on the breath in the right nostril and with each inhaled breath increase the feeling of heat in the body from head to toe develop the feeling of heat in the body by concentrating on the breath in the right nostril and with each inhaled breath increase the feeling of heat in the body from head to toe develop the feeling of heat in the body by concentrating on the breath in the right nostril feel the pain you should awaken your will and feel pain real and imaginary in any part of the body or in all parts of the body concentrate your mind wherever you awaken the feelings of pain assemble the energy particles of pain manifest the experience of pain now recollect the feeling of pleasure maybe pleasure belonging to the sense of taste pleasure belonging to the sense of hearing or seeing whatever that experience is whatever whether a big experience or a little experience concentrate on it and develop it into an ecstatic feeling deepen your awareness deepen your awareness assemble the total energies of will and manifest the experience of pleasure please bring your awareness to chidakasha the dark space in front of your forehead concentrate visualize yourself seated in meditation with your legs crossed and your eyes closed you are seated in meditation in a hall and there's someone seated in front of you an important person this is an important event in your life you are sitting in meditation and he is sitting in meditation your eyebrow center and his eyebrow center are one both of you are breathing through the eyebrow center brahmadya when you breathe out you touch his eyebrow center and when you breathe out when he breathes out he touches your eyebrow center a link is established now concentrate on chidakasha and become aware of waves surging over a large ocean under a dark sky you the waves are symbols of your unconscious see the dark sky see the washed ocean see the waves intensify your concentration and imagine a well very deep with the help of a rope go down as far as you can as far as you can and then come out return now to chidakasha and become aware of any spontaneous thoughts become aware of any spontaneous thought or thought process for some time and then without completing it dispose of it detach yourself completely and go to another thought detach yourself completely and go to another thought now stop the spontaneous thought process reject all spontaneous thoughts reject spontaneous thoughts instead you must choose a thought and develop it at will reject any spontaneous thoughts and develop a thought of your own making clearly see that thought and continue visualizing it now bring your concentration to the eyebrow center concentrate on the eyebrow center discover there a nerve pulsating in a rhythmic way and with the rhythm of that pulsation become aware of bone 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 infinite discover circles growing from the eyebrow center concentrate on the symbol om as it is written there concentrate on the symbol om and with the breath see the expansion and contraction of om in the center and with the breath see the expansion and contraction of om in a circle in the eyebrow center with the rhythm of the breath expansion and contraction of om in a circle concentrate on om concentrate on om see it clearly 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 become unconscious 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 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 om inside the temple there is the chanting of mantras and the ringing of bells 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 sanyasin monk in orange robes he is sitting in lotus posture and his eyes are open sit in front of him look at his face find out who he could be concentrate now become aware of the breath become aware of the breath become aware of the breath and remember your resolve your sankalpa your intention repeat your resolve with absolute faith and awareness please repeat your resolve or sankalpa three times three times 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 at the same time your breath is growing stronger take a long slow deep breath in and let it out and let it out develop awareness of your body deeply relaxed visualize the room that you are located 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 keeping your eyes closed take a few deep breaths and stretch yourself thoroughly three times with your arms above your head take your time there is no hurry and when you are sure you are wide awake sit up slowly and open your eyes the practice of yoga nidra is now complete adiom tatsat