Yoga Nidra With Well Ocean Visualization

Get ready for Yoga Nidra.

Preferably lie down in Shavasana,

The dead man's pose,

Sleeping flat on your back.

Your arms,

Your palms to the side of you,

Facing upwards,

Your legs plop slightly to the side.

Make yourself as comfortable as possible.

Close your eyes and keep them closed.

The practice of Yoga Nidra is the act of hearing and the act of feeling.

These are the only two important factors.

In Yoga Nidra you function on the level of awareness plus the level of listening.

In dreams you have no control.

In Yoga Nidra you are the creator of the dream.

Say to yourself mentally,

I will not sleep.

I shall only listen to the voice.

Repeat to yourself,

I will not sleep.

I will only listen to the voice.

Give yourself a moment to become calm and steady.

Take a deep breath and as you breathe in feel calmness spreading throughout your body.

As you breathe out say to yourself mentally,

Relax.

Now become aware of sounds in the distance.

Become aware of the most distant sounds that you can hear.

Let your sense of hearing operate like a radar beam.

Searching out distant sounds and following them for a few seconds.

Move your attention from sound to sound without trying to identify the source.

Gradually bring your attention to closer sounds.

Sounds in the area where you are located.

Now develop awareness of the place that you are located.

Maybe the room that you are located in.

Without opening your eyes visualize the walls,

The ceiling,

The floor.

See a body on the surface that it is resting on.

Become aware of your body lying in total perfect straight position.

Become aware of your body lying in total perfect stillness.

Develop your awareness of all the meeting points of your body and the surface that it is resting on.

Now become aware of the natural breath.

Now become aware of the natural breath.

Become aware of the deep natural spontaneous breath.

Do not concentrate.

This will interfere with the natural process.

Simply listen to me and know that you are breathing.

The practice of Yoga Nidra begins now.

Say mentally to yourself,

I am going to practice Yoga Nidra.

I will not sleep.

I am going to practice Yoga Nidra.

Now is the time to state your dissolve,

Your intention,

Your Sankalpa.

A simple resolve.

State your dissolve clearly with feeling and awareness three times.

Now we go into the rotation of consciousness.

Rotation of consciousness through the different parts of the body as quickly as possible.

The awareness has to jump from point to point.

Repeat mentally the name of each part after me and simultaneously become aware of that part.

We begin with the right hand,

Right hand thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm of the hand,

Back of the hand,

Wrist,

Lower arm,

Elbow,

Elbow,

Upper arm,

Shoulder,

Armpit,

Waist,

Hip,

Right thigh,

Knee,

Calf muscle,

Ankle,

Heel,

Heel,

Sole,

Top of the foot,

Right big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Now the left side.

Left 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,

Waist,

Hip,

Left thigh,

Left thigh,

Knee,

Calf muscle,

Ankle,

Heel,

Sole,

Top of the foot,

Left big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Now the back side.

Right shoulder,

Left shoulder,

Right shoulder blade,

Left shoulder blade,

Right buttock,

Left buttock,

The spine,

The whole of the back together.

Now the front side.

Top of the head,

Forehead,

Right eyebrow,

Left eyebrow,

The eyebrow center,

Right eyelid,

Left eyelid,

Right eye,

Left eye,

Right ear,

Left ear,

Right cheek,

Left cheek,

The nose,

The tip of the nose,

The right nostril,

Left nostril,

Upper lip,

Lower lip,

Chin,

Jaw,

Throat,

Right collarbone,

Left collarbone,

Right chest,

Left chest,

Middle of the chest,

Navel,

Abdomen,

Lower abdomen.

Now 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 head,

Legs,

Arms,

Back,

Front,

Head together,

The whole of the body together,

The whole of the body together,

The whole of the body together.

Now develop awareness of the whole body and become aware of the space occupied by the body.

Become aware of the body and the space occupied by the body.

Body and Space Become aware of the whole body and the surface that it is resting on.

At the same time become aware of the meeting points of the body and the surface that it is resting on.

Feel the meeting points.

Become aware of all the meeting points.

Feel the sensation of all the points simultaneously,

Evenly,

Switch your attention to the eyelids.

Feel the narrow line of meeting between the upper and lower eyelids.

Feel the sharp points where they meet.

Intensify your awareness between the eyelids and then the lips.

Center your attention on the line between the lips,

The space between the lips and the eyelids.

Center your attention on the line between the lips,

The space between the lips.

From the lips we go to the breath.

Draw your attention to the natural ingoing and outgoing breath.

Feel the breath moving along the passage between the navel and the throat.

On inhalation it rises from the navel to the throat.

On exhalation it descends from the throat to the navel.

Become completely aware of the respiration.

Navel to throat,

Throat to navel.

Don't force the breath.

Simply awareness.

Maintain your awareness and at the same time feel the breath.

Maintain your awareness and at the same time start counting your breath backwards as follows.

7.

I am breathing in.

7.

I am breathing out.

6.

I am breathing in.

6.

I am breathing out.

5.

I am breathing in.

5.

I am breathing out.

4.

I am breathing in.

4.

I am breathing out.

3.

I am breathing in.

3.

I am breathing out.

2.

I am breathing in.

2.

I am breathing out.

1.

I am breathing in.

1.

I am breathing out.

The breathing is slow and relaxed.

Now awaken the feeling of heaviness in the body.

The feeling of heaviness.

Become aware of heaviness in every single part of the body.

You are feeling so heavy that you are sinking into the surface you are resting on.

Awareness of heaviness.

Awareness of heaviness.

Now awaken the feeling of lightness.

Awaken the feeling of lightness.

A sensation of lightness and weightlessness.

A sensation of lightness and weightlessness in all parts of the body.

Your body feels so light that it seems to be floating away from the flow.

Awareness of lightness.

The experience of cold.

Awaken the experience of bitter cold in the body.

Imagine you are walking on a cold floor in winter.

Your feet feel very cold.

You feel cold all over.

Awareness of coldness.

Awareness of coldness.

Now awaken the sensation of heat.

Awaken the experience of heat.

The whole body is hot.

The whole body is hot.

You feel hot all over.

Recollect the feeling of heat in summer when you are out in the sun with no shade.

Heat all over the body.

Heat all around the body.

Awareness of heat.

The experience of pain.

Concentrate and try to remember the experience of pain.

Any pain you have experienced in your life,

Mental or physical.

Recollect the feeling of pain.

Now recollect the feeling of pleasure.

Any kind of pleasure,

Physical or mental.

Recollect this feeling.

Relive it.

Make it vivid.

Awaken the feeling of pleasure.

Check that you are awake.

Make sure you are not sleeping.

Say to yourself,

I am awake.

Now withdraw your mind and concentrate on the space in front of your closed eyes.

The space we call Chidakasha.

The space in front of your closed eyes.

Imagine before you a transparent screen through which you can see infinite space.

A space that extends as far as the eyes can see.

Concentrate on this dark space and become aware of any phenomena that manifests within it.

Whatever you see is the manifesting state of your mind.

Continue your awareness of this space but do not become involved.

Practice detached awareness only.

Imagine yourself walking along a deserted road on a hot day.

Beside the road is a high wall and in the wall a small door.

You go through that door and discover inside a garden.

Birds singing,

Beautiful flowers and cool shady trees.

You explore the garden and come to a well with butterflies dancing around the top.

Look inside the well.

It is very deep.

A cylindrical tunnel boring into utter darkness.

A spiral stairway twists around the walls.

You start walking down.

In the walls are polished stones,

Yellow and white marbles,

Emerald green serpentines.

Look up and see the circle of light at the top of the well.

From holes in the walls you hear the sounds of small animals,

Squeaks and rustling sounds.

Now you are surrounded completely by darkness.

You feel your way along the walls.

Large green eyes gaze at you and blink shut.

There is the beating of wings and the hoot of an owl.

You pass through a cloud of luminous insects,

Completely transparent.

You are surrounded by these but none ever touches you.

The walls are damp and mossy.

There is a dim light below.

You reach the bottom.

Run through a tunnel and come out on a golden beach.

A golden beach on the shore of an infinite ocean of peace and bliss.

On the water,

A large white lake.

On the water,

A large white lotus flower is rocked gently by the waves.

On the flower,

There is a baby lying.

And that baby is you.

Feel yourself as that baby rocking gently on the waters of the ocean.

Over the infinite ocean.

Continue this experience of yourself as a baby rocking gently on the water and experience the sound of Aum over the infinite ocean.

Hear the vibration of Aum.

Bring your awareness back to Chidakasha.

Bring your awareness to the dark space you see in front of your closed eyes.

If you want to explore it a little more,

You can shift your gaze slightly upwards.

But do not strain.

Watch the darkness that you see before you very carefully.

With detachment.

Do not become involved.

Rest your mind in this warm and friendly darkness.

If any subtle phenomena manifest,

Like colors or patterns,

Simply take note of these and continue with your awareness.

If thoughts occur,

Let them come and go but continue watching the dark space.

Continue this with detached awareness.

Now remember your resolve,

Your sankalpa,

Your intention.

Repeat the same resolve you made at the beginning of the practice in the same words and with the same attitude.

Repeat your resolve now three times clearly with feeling and emphasis.

Now bring your attention to your breath.

Become aware of your breathing.

Become aware of your natural breathing.

Awareness of breathing.

And awareness of relaxation.

And awareness of relaxation.

Develop awareness of your physical existence.

Become aware of your arms,

Your legs.

Become aware of your body and the surface that it is resting on.

Become aware of the space that you are located in.

Walls,

Ceiling.

Noises in the area.

Noises outside.

Stay quietly for a few moments with your eyes still closed.

Now start moving your body and stretching yourself.

Take your time.

Do not hurry.

When you are sure that you are wide awake,

Sit up slowly if you are sleeping and open your eyes.

The practice of Yoga Nidra is now complete.

Hari Om Tat Sat