Before we start with today's Yoga Nidra practice,
I just like to say something about Sankalpa,
Especially keeping in mind that the theme for today is Dhyana,
Which is meditation.
So in Yoga Nidra,
Sankalpa,
We also call it resolve or intention.
This is a short positive statement and what we are doing during Yoga Nidra,
We are planting this statement like a seed in the soil of our relaxed mind.
When we are calm,
When we are open,
Our subconscious is very fertile and the Sankalpa that we plant,
It takes root.
Unlike a New Year's resolution,
Which comes from a place of lack,
Generally New Year's resolutions are about something that we want to fix.
Our Sankalpa should arise from wholeness,
Not about forcing change,
But about remembering our true nature.
It's a clear heartfelt intention that affirms what's already possible within us.
So during the Yoga Nidra session,
One time at the beginning and one time at the end,
You will be invited to repeat a Sankalpa three times,
As if placing it gently over your heart.
And over the period of time,
This intention has the power to shape the way you think,
The way you act,
The way you live.
If you already have this Sankalpa framed and ready in your mind,
Perfect.
Otherwise,
Just a few suggestions that I will just mention if you want to pick up on any of them.
So example of Sankalpa,
I rest in peace.
I am anchored in the now or my mind is still and clear.
I flow with ease and balance.
I bring meditation into each moment.
Every breath connects me to stillness or awareness guides me in daily life.
Have your Sankalpa ready in a phrase that's easy for you to repeat.
And and feeling.
So let's get ready for Yoga Nidra.
Find a comfortable position,
Preferably in Shavasana,
Lying down on your back.
Place your arms gently by your sides,
Your palms facing upward.
Allow your feet to fall open,
To simply plop to the side.
If you wish,
You can cover yourself with a blanket or place a cushion under your knees,
Just to get as comfortable as you can.
And let your body be fully supported by the surface that you are resting on.
Seize all effort.
Let go of any effort.
Close your eyes.
Take a slow breath in and a gentle breath out.
One more time.
Breathing in and breathing out.
With each exhale,
Imagine that you are releasing.
Releasing any unnecessary things from your mind.
Releasing effort.
Releasing control.
Feel your whole body melting into the surface that it is resting on.
Melting as if the earth itself is holding you.
And bring to mind your Sankalpa,
Your resolve,
Your intention.
And repeat your intention three times with complete feeling,
With complete awareness.
And now we'll bring gentle awareness to different parts of the body without moving,
Simply noticing,
Simply being aware.
Allow your attention to flow like a soft beam of light.
We start with the right side.
Bring awareness to your right hand,
Your thumb,
Second finger,
Third,
Fourth finger,
Fifth finger,
The whole right hand,
The right wrist,
Forearm,
Elbow,
Upper arm,
Armpit,
Shoulder.
Now bring your awareness to your left hand,
Your thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
The whole left hand,
The left wrist,
Forearm,
Elbow,
Upper arm,
Armpit,
Shoulder.
Now bring your awareness to your right leg,
The hip,
The thigh,
The knee,
The calf,
The ankle,
The knee,
The big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Now bring your awareness to your left leg,
Your left hip,
Thigh,
Calf,
Ankle,
The sole of the foot,
The big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Third toe.
Now bring your awareness to your back,
The spine,
The shoulder blades,
The upper back,
The mid back,
The lower back,
Bring your attention to your front,
The chest,
The belly,
The abdomen,
Bring your attention to your head,
The top of the head,
The forehead,
The forehead,
The eyebrows,
The space between the eyebrows,
The nose,
The cheeks,
The lips,
The chin,
The throat.
Now become aware of your whole left hand,
The whole right hand,
Both hands together,
The whole left leg,
The whole right leg,
Both legs together,
The whole back together,
The whole front together,
The whole body together.
Become aware of your whole body,
Still,
Become aware of your body and the surface that it is resting on.
Become aware of the meeting points between your body and the surface that it is resting on.
And now bring your attention to your breath,
Not changing it,
Just watching.
Like a gentle stream,
The breath flows in and flows out.
Each inhale,
Each exhale,
A rhythm,
A current.
The mind may wander and that's natural.
When you notice it does,
Gently the turn to the stream of breath.
The breath is your anchor.
And now bring your attention to Chidakasha.
Chidakasha is that space about an inch above your eyebrows,
Just an inch above the space between your eyebrows.
Bring your attention to that area,
It's also called the mind's eye.
Chidakasha.
Become aware of this space.
This space is like a screen that extends into infinity.
Simply become aware of this space and if any phenomena manifest there,
Be aware of it without getting involved.
I will name some symbols now and try to imagine an image of it in your mind's eye and step into the feeling of that image.
A flowing river.
A flowing river.
A flowing river.
A still lake reflecting the sky.
A still lake reflecting the sky.
A single candle flame.
A blooming lotus.
A mountain peak above clouds.
An eye closed inward.
A circle.
A stream of light.
An hourglass with sand suspended mid-flow.
A cup of tea with rising steam.
Hands resting in stillness.
A person sitting peacefully amidst city noise.
A book open with pages flowing into light.
Headphones with eyes closed.
A doorway opening to a radiant inner landscape.
And now imagine yourself standing at the edge of a gentle river.
The air is cool,
Fresh,
Filled with the scent of earth and water.
Sunlight sparkles on the surface,
Dancing in golden ripples.
You take a step closer.
The water is so clear,
You can see smooth stones beneath.
Each one glistening like jewels.
Birds call softly in the distance.
The world is quiet,
Spacious,
Alive.
Slowly you step into the river.
The water embraces you,
Cool and comforting.
It carries you,
Not with force but with ease.
You float effortlessly,
Supported by the current.
As you drift,
Notice the river does not hurry,
The river does not cling,
It simply flows.
Your awareness becomes like this river,
Unbroken.
Continuous.
Steady.
Thoughts may arise.
Each one is like a leaf that falls onto the water.
Watch it drift.
Watch it move away.
The river carries it without effort,
Without struggle.
You remain floating,
Resting,
Aware.
Here there is no need to direct,
No need to control.
Awareness flows naturally.
Just as the river merges into the ocean,
Your awareness expands,
Soft,
Washed,
Endless.
You are not separate from the stream.
You are the stream.
You are the stillness beneath the flow.
You are the presence that watches it all.
In this space of flowing awareness,
Once more plant your sankalpa,
Your dissolve,
Your self.
Your seed of intention.
Repeat it silently three times.
Allow it to sink deep into your being.
And slowly the river carries you back toward the shore.
You feel the ground beneath you once more.
Bring awareness back to your body lying here.
Feel the weight of your head.
Feel the softness of your breath.
Feel the gentle rhythm of life moving within you.
Start to deepen your breath.
Start to move your fingers,
Move your toes.
And when you are ready,
If you were in shavasana,
In the sleeping position,
Roll softly to one side and pause there for a bit.
Pause there in stillness.
And then gently return to sitting.
And when you are ready,
You can open your eyes.
The practice of Yoga Nidra is now complete.
Hari Om Tat Sat
