Yoga Nidra With Well Immersion And Movement In Time

Please get ready for Yoga Nidra.

Lie down in Shavasana with your body stretched out,

Your feet apart,

The palms of your hands turned upwards and your eyes closed.

As I mentioned earlier,

If you are prone to sleeping during a Yoga Nidra session,

You can do the practice sitting down.

So get yourself into a comfortable position,

Make all the necessary adjustments so that you are as comfortable as possible.

There must be no movement,

Neither conscious nor unconscious.

Remember that you are about to practice Yoga Nidra,

Psychic sleep and that you have only to maintain awareness of hearing and feeling.

The body sleeps but the mind remains awake.

You must remain alert so that you do not sleep.

Say to yourself mentally,

I will not sleep,

I will remain awake.

If you haven't closed your eyes yet,

You may close your eyes now and take a deep breath.

As you breathe in,

Feel coolness and calmness spreading throughout your body.

And as you breathe out,

Feel your cares and worries flowing out of you,

Dropping away.

Become aware of your body and relax yourself completely.

Make yourself physically calm and steady.

Feel that the legs are relaxed,

The trunk,

The head,

The hands,

The arms.

Develop awareness of your physical body right from the top of your head to the tips of your toes.

And say in your mind,

Complete awareness of the whole body.

Say to yourself again,

Om.

Relax your whole body mentally.

Relax yourself mentally.

Relax yourself by breathing normally and becoming aware of the breath as it moves between the navel and the throat.

Awareness of your natural breath.

Don't force it.

Navel to throat.

Go on with this awareness and feel yourself slowly becoming more and more relaxed.

Now leave your breathing and become aware that you are going to practice Yoga Nidra.

Yoga Nidra begins now.

Now is the time to state your resolve,

Your sankalpa,

Your intention.

Be consistent.

Plant the resolve in one place and do not change it.

The resolve will come true if the soil is perfect.

Repeat your resolve with feeling and awareness three times.

We move now to the rotation of consciousness.

Awareness of the parts of the body.

The consciousness should move around the body and keep on moving.

As it moves,

It changes into prana,

The vital energy in the form of a current of energy.

Do not concentrate on any one part but let your mind jump freely from one part to the next.

Right side.

Right hand thumb.

Second finger.

Third finger.

Fourth.

Fifth.

Palm.

Back of the hand.

Wrist.

Lower arm.

Elbow.

Upper arm.

Shoulder.

Armpit.

Waist.

Hip.

Right thigh.

Kneecap.

Calf muscle.

Ankle.

Heel.

Sole.

Top of the foot.

Right toes.

One.

Two.

Three.

Four.

Five.

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.

Waist.

Hip.

Left thigh.

Kneecap.

Calf muscle.

Ankle.

Heel.

Sole.

Top of the foot.

Left toes.

One.

Two.

Three.

Four.

Five.

Right side.

Reverse.

Go to the right toes and start from the bottom.

Right big toe.

Second toe.

Third.

Fourth.

Fifth.

Top of the foot.

Left hand thumb.

Top of the foot.

Sole.

Heel.

Ankle.

Calf muscle.

Kneecap.

Thigh.

Hip.

Waist.

Armpit.

Shoulder.

Upper arm.

Elbow.

Lower arm.

Lower arm.

Wrist.

Back of the hand.

Palm of the hand.

Right thumb.

Second finger.

Third.

Fourth.

Fifth.

Go to the left toes.

Left big toe.

Second toe.

Third.

Fourth.

Fifth.

Top of the foot.

Sole.

Heel.

Ankle.

Calf muscle.

Kneecap.

Thigh.

Hip.

Waist.

Armpit.

Shoulder.

Upper arm.

Elbow.

Lower arm.

Wrist.

Back of the hand.

Palm of the hand.

Left thumb.

Second finger.

Third.

Fourth.

Fifth.

Go to the back of the foot.

Go to the back of the body.

Go to the back of the head.

Back of the head.

Right shoulder blade.

Left shoulder blade.

Whole spine.

Right hip.

Left hip.

Right buttock.

Left buttock.

Back of the right thigh.

Back of the left thigh.

Back of the left thigh.

Back of the right knee.

Back of the left knee.

Right calf muscle.

Left calf muscle.

Right ankle.

Left ankle.

Right heel.

Left heel.

Now go to the front of the body.

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 toes.

Left toes.

Now the major parts of the body.

The whole of the right leg.

The whole of the left leg.

Both legs together.

The whole of the right arm.

The whole of the left arm.

Both arms together.

Whole of the back.

Whole of the front.

Whole of the back and front together.

The whole of the head.

The whole body.

The whole body.

The whole body.

The whole body.

Visualize the whole body.

Intensify your awareness.

The whole body.

The whole body.

The whole body.

Now bring your attention to the natural quiet breath.

Become aware of the breath through the nostrils.

The natural breath flows through both nostrils and meets at the top of the nose to form a triangle.

The spontaneous breath enters through the nostril openings,

Moves upward and draws together to form a triangle with its apex in the eyebrow center.

Be aware of the breath passing through both nostrils.

Become aware of both nostrils.

And breath separately and simultaneously.

Think of the breath as starting separately from a distance,

Drawing near and uniting in the eyebrow center.

Now concentrate on each breath and try to determine its temperature.

Move back and forth and compare the temperatures.

The left nostril breath is Ida,

Moon.

And the right is Pingala,

Sun.

Ida,

The left breath is cooler.

Pingala,

The right breath is warmer.

Continue your awareness of breathing but imagine you are now breathing through alternate nostrils.

In through one nostril and out through the other.

Up and down the sides of the triangle and back again.

Maintain your awareness of this.

Breathing in through one nostril and breathing out through the other.

And then breathing in through the other nostril and again breathing out through the other.

Now once more become aware of the breath inhaling evenly in both nostrils.

Complete awareness.

No sleeping.

Now awaken the experience of heaviness in the whole body.

Become aware of heaviness in each part of the body as it is named.

Toes,

Heels,

Ankles,

Calves,

Knees,

Thighs,

Buttocks,

Back,

Abdomen,

Chest,

Shoulders,

Elbows,

Arms,

Palms,

Head,

Eyelid.

The whole body heavy.

The whole body heavy.

The whole body heavy.

The whole body heavy.

Experience this feeling of heaviness in the whole body.

Now manifest the experience of lightness in the body.

Manifest the feeling of lightness from the top,

From the top of the head,

The whole head,

Shoulders,

Palms,

Back,

Chest,

Abdomen,

Thighs,

Knees,

Calves,

Heels,

Soles,

Ankles,

Toes.

Manifest the experience of lightness in the whole body from top of the head to the tips of the toes.

The lightness of the body can be developed by feeling the beating points between the body and the floor point by point or as a whole,

A whole surface of body floor meeting.

Concentrate on these areas of meeting and gradually experience lightness.

Feel yourself floating floating up from the floor.

You are so light that you are floating to the ceiling,

Drifting back and forth.

Now recollect the experience of pain,

Any kind of pain you have experienced in your life,

Head pain,

Stomach pain,

Any physical or mental pain.

Everyone has experienced pain at some point in their life.

Remember that pain.

Feel that pain.

Try to make that experience of pain as clear as possible.

Deepen your awareness and feel that pain intensely,

Acutely.

Continue to concentrate on that experience of pain.

Now try to experience the feeling of pleasure,

Any pleasure.

Concentrate and remember the feeling of pleasure.

It may be according to your sense of touch or smell or taste or hearing or sight,

Any kind of mental pleasure.

Recollect that pleasure and try to develop it into an intense,

Ecstatic experience.

Now think of an ocean.

Think of a dark,

Blue ocean and become aware of the waves.

The ocean lies within the inner space,

The Chidakasha and the rolling waves represent sleep,

The manifesting unconscious state of your mind.

Become aware of sleep and try to visualize the state of unconsciousness within you like waves on an ocean.

Above is a beautiful blue sky and below is the vast ocean and infinite waves,

The manifesting process of unconsciousness.

Unconsciousness.

Now imagine a well.

Imagine a well and that you are looking into it.

The well is dark and deep,

A cylindrical tunnel into the depths of the earth.

There is a bucket on a chain.

You lower it into the well and it moves into abysmal darkness.

You can feel it on the chain in the depths but you cannot see it.

Now pull the bucket up,

Up out of the darkness and into the light.

Let's lower the bucket again but this time if you wish,

You can get into the bucket and I will lower you down and pull you up again perfectly safely.

Now the bucket is winding down.

You are descending slowly through the light and moving into darkness.

Unknown,

All-pervading darkness.

Complete darkness and emptiness all around.

So dark,

You cannot see yourself.

You cannot see yourself but you can know and feel that you are.

You descend a little further with complete awareness that you are.

Now I am winding you up,

Up through the darkness and into the dim light,

From the dim light into the daylight and out of the well.

Now ask yourself,

What am I thinking?

Do not think but become aware of the spontaneous thought process.

Become a witness.

Do not suppress any thought.

Try to witness your thoughts and ask yourself again and again what am I thinking?

At the same time,

Maintain total awareness of any thought that is passing through the visible frame of your consciousness.

Now you are going to travel into your past in the same way you have travelled from the past to the present.

Retracing the steps of your memory and consciousness backwards from this time,

The past is part of time and time is part of your mind.

Normally you walk forward in time.

This time,

Try and walk backwards.

By remembering your past,

You are going into the deeper recesses of your consciousness.

Try to remember what happened from the present time to the time you got up this morning.

You have to go back in time as if you are watching a film running in reverse.

If not a film,

A series of slides.

Remember back to the start of the yoga nidra.

Then recall what you were doing 15 minutes before that.

Half an hour before that.

Remember the important objects and feelings in that time.

And then keep on proceeding in 15 minutes or 30 minute stages to when you woke up.

Stage by stage.

With full awareness.

Visualize and recall what you were doing,

Thinking and feeling.

Bring your mind now back to the present.

And become a witness of your awareness.

Not the body.

Not the senses.

Not the mind.

Nothing but the different awareness.

Become aware that you are observing yourself.

Look within and try to be aware of the one who is looking,

Who is aware of what you have been doing so far.

Go into chidakasha,

That space behind your forehead.

Go into the cave of chidakasha.

Within that cave there is a flaming light.

Find that light.

Find that light and find a small golden egg in the center of the light.

A small golden egg.

Very bright.

With light all around.

Dissolve,

Dissolve,

Dissolve.

Now you should remember your dissolve,

Your sankalpa,

Your intention.

And repeat it three times with maximum feeling and awareness.

Repeat it three times.

Now relax all efforts.

Bring your attention to the natural breath.

The natural breath flowing in and out of the nostrils.

Maintain your awareness of the breath.

And at the same time develop your awareness of physical relaxation.

Awareness of relaxation.

And awareness of your physical existence.

Become aware of the physical existence of your body.

Develop awareness of your body and visualize your body lying on the floor or seated in the chair.

Take your mind out and visualize the surrounding room.

Let your mind become completely external.

Do not open your eyes.

You are practicing Yoga Nidra.

Become aware of this fact.

Lie quietly and let your attention become completely externalized.

And start moving moving your body stretching yourself.

Take your time.

There is no hurry.

And when you are sure that you are wide awake sit up slowly and open your eyes.

The practice of Yoga Nidra is now complete.

Hari Om Tat Sat.