The Endless Field: Resting In Deep Awareness With Yoga Nidra

Before we lie down for yoga nidra,

Let's begin this session in a seated position as I introduce the inspiration for our practice today.

To minimize distractions and draw your focus in,

You might come to a seated meditative position and close the eyes.

Let's begin by taking a deep breath in through the nose,

Out through the mouth.

Once again.

Gather your attention,

And let's consider the following before we start our practice.

Among the many texts that describe yoga as a technique,

A science,

A philosophy,

And a state of being,

The Yoga Sutras of Patanjali have left a profound impression on me,

As they have on countless others.

In this session,

I'd like to share a few aphorisms from the second section,

Sadhana Upada,

Which focuses on practice.

Of the 196 aphorisms,

Or sutras,

Recorded by Patanjali,

Only three focus on asana,

Or physical posture.

For many,

Asana is a gateway into yoga,

But over time,

The path naturally leads toward deeper practices,

Like meditation,

And,

In our case,

Yoga nidra,

An effortless doorway into pure awareness.

Here are the three sutras on asana,

With translations by I.

K.

Taimni.

APHORISM 46 STHIRA SUKHAM ASANAM Posture should be steady and comfortable.

APHORISM 47 PRAYATNA SHAYATHILYANANTA SAMAPATI BHYAM By relaxation of effort and meditation on the endless,

Posture is mastered.

APHORISM 48 TATO DVANDVAN ABHIG HATHAHA From that,

No assaults from the pairs of opposites.

While Patanjali refers specifically to physical postures in these sutras,

We can also apply these principles to our mental postures,

The way we hold ourselves internally.

In both body and mind,

We aim to be steady yet comfortable,

Balanced between activity and stillness,

Not so relaxed that we drift into sleep,

Yet not so active that we become too tense.

The key is to be both alert and at ease,

Maintaining a state of relaxed awareness.

With practice,

We can move beyond mere balance and into a state of relaxed effort.

As Taimni explains,

This involves gradually slackening effort and shifting control of the body from the conscious mind to the subconscious.

By doing so,

The body remains stable and at ease,

While the mind becomes free to rest in awareness of the infinite,

Ananta.

The word ananta in the sutra symbolizes the endless,

The infinite.

In Hindu mythology,

Ananta is the cosmic serpent that serves as the eternal foundation of the universe,

Supporting all of existence.

It is upon ananta that Vishnu,

The preserver of the universe,

Reclines in deep meditation,

Embodying cosmic equilibrium,

Effortless awareness,

And the perfect balance between action and stillness.

When we find this balance between effort and ease,

Exertion and relaxation,

We begin to experience a relaxed effort.

As effort dissolves,

We naturally connect to the infinite,

To ever-expanding consciousness.

In this state,

We transcend the pairs of opposites,

Hot and cold,

Joy and sorrow,

Pleasure and pain.

When disconnected from wholeness,

Life seems divided into these dualities.

But when we settle into relaxed awareness,

We rest in wholeness itself,

Untouched by opposites.

In Yoga Nidra,

We consciously dissolve effort and surrender into a deep,

Limitless awareness,

A state much like Vishnu resting on ananta.

We embody relaxed alertness,

Just as the sutras describe,

Experiencing not fragmentation,

But wholeness.

Now let's begin Yoga Nidra.

Come to a comfortable position,

Lying down.

It's best not to get too comfortable,

For example,

Lying on your bed with a pillow where you're used to sleeping,

Unless you intend to sleep,

Of course.

If you can,

Lie down on the floor.

This will help you relax and yet stay awake.

Make any adjustments you need to your clothes,

A blanket,

And your position,

So that you can practice without any physical discomfort or distractions.

Shavasana,

Or corpse posture,

Is highly recommended for Yoga Nidra,

Lying down with the legs apart from each other and the arms resting alongside the body.

The toes turned away from each other,

The hands a few inches away from the thighs,

The palms flipped up to the sky,

The eyes closed.

If this brings too much sensation to the low back,

You might prefer to have your feet planted apart with the knees bent and touching each other.

Whatever position you find,

Let it be one where you are able to release any physical effort.

Remember,

We're aiming for a balance between effort and ease.

In Yoga Nidra,

We are working with our attention.

While we put the body to sleep,

We will be mentally awake and alert on the level of awareness,

A relaxed alertness.

At this time,

Draw in a nice slow breath through the nostrils,

And gently release the breath through the mouth.

Do this a few times,

Refreshing and invigorating the mind on the inhalation,

Releasing all unnecessary tension on the exhalation.

You may continue to do this and holding the breath just for a second before every inhalation and exhalation.

Relax all effort and let the breath flow as it flows.

Leave behind any control of the breath,

And simply watch the body breathe.

Sense the natural rhythm of the breath.

Notice areas of the body that rise with every inhalation and fall with every exhalation.

Notice the sensation of the air as it enters the nostrils and exits the nostrils.

This gentle breath,

The body breathing,

Awareness of the body breathing.

As the body exhales,

Feel yourself letting go of any thoughts,

Worries,

And concerns.

Exhaling,

Letting go of thoughts,

Worries,

Concerns.

Remember that you're practicing Yoga Nidra,

Where you create the dream,

Where you function on the level of awareness,

On the level of listening.

Simply listen to my voice and say to yourself mentally,

I am staying awake,

I am remaining conscious of the voice.

At this time,

Become aware of sounds around you.

Now distant sounds.

Now sounds in the room you're in.

Become aware of the room you're in and recall the floor,

Walls,

Ceiling,

Furniture in the room.

Become aware of your body.

Become aware of your breathing.

Continue to simply be aware of your breathing.

Now that you're relaxed,

It's time to call up your purpose for practicing today.

Your intention or your sankalpa.

What is it that you are establishing within yourself through this practice?

Rather than focusing on changing something about your habits or your tendencies or fulfilling everyday desires,

Consider who it is that you are meant to be and start there.

Who are you when you remove the limitations and obstacles keeping you from knowing your true self?

Let a simple statement,

A simple intention arise within you.

A short positive affirmation in the present tense.

For example,

I love generously.

I am joy itself.

Within me moves the creative life.

Creative energy flows through me.

Repeat your sankalpa silently to yourself three times and with feeling.

Now we'll guide our awareness through different points in the body as quickly as possible.

Allow your attention to jump from point to point as I name them.

As you do,

Simply observe any sensation at each location and mentally repeat the name of each part while bringing your awareness to it.

Start at the right side.

Right hand thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm of the hand,

Back of the hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Right armpit,

Right side,

Waist,

Hip,

Right thigh,

Knee,

Calf muscle,

Ankle,

Heel,

Right sole of the foot,

Top of the foot,

Right big toe,

Second toe,

Third,

Fourth,

Fifth.

Go to the left part of your physical body.

Start with the left thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm of the hand,

Back of the hand,

Wrist,

Left forearm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Left side,

Waist,

Hip,

Left thigh,

Knee,

Calf muscle,

Ankle,

Heel,

Left sole of the foot,

Top of the foot,

Left big toe,

Second toe,

Third,

Fourth,

Fifth.

Go to the top of the head.

Forehead,

Right eyebrow,

Left eyebrow,

Eyebrow center,

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,

Throat,

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 calf muscle,

Left calf muscle,

Right ankle,

Left ankle,

Right toes,

Left toes.

Now the back side of the body.

Right sole of the foot,

Left sole of the foot,

Right heel,

Left heel,

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,

Whole spine,

Right shoulder blade,

Left shoulder blade,

Back of the neck,

Back of the head,

Top of the head.

Now major parts of the body,

Starting with the whole right leg,

Whole left leg.

Now both legs together.

Now the whole right arm,

The whole left arm,

Both arms together.

Whole of the head,

Whole of the back,

The whole front.

Now the whole body together,

The whole body together.

Now bring your attention back to the natural breath.

Become aware that you are breathing.

Quietly and slowly.

Become conscious of your breathing,

Nothing else.

At this time,

Bring your awareness to the sensation of cold.

Feel a deep chill along the spine,

As if a cool breeze is passing through.

Notice a shivering sensation around the neck,

And allow the feeling of cold to spread.

Experience the entire body enveloped in an intense,

All-encompassing cold.

Now shift your awareness to warmth.

Feel a gentle heat radiating around you,

Surrounding your body like a comforting glow.

Sense the warmth intensifying at the navel,

Then expanding outward,

Spreading through every limb,

From head to toe.

The whole body is immersed in a deep,

Radiant heat.

At this time,

Bring to mind the sensation of pain,

Physical or emotional,

Real or imagined.

Observe any discomfort that arises in the body or mind.

Simply witness the experience of pain without resistance.

Now recall the feeling of pleasure,

Whether physical or mental.

Allow it to grow,

Expanding into a deep,

Ecstatic sensation.

Immerse yourself fully in this feeling,

Deepening your awareness of pure enjoyment and bliss.

At this time,

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

Gently shift your focus to the space behind your forehead,

Chidakasha,

The inner space of consciousness,

Allowing your gaze to drift slightly upward without strain.

Observe the darkness with detachment,

Simply witnessing.

Rest in this warm,

Expansive space.

If colors,

Patterns,

Or thoughts arise,

Acknowledge them and let them pass,

Remaining fully present with the dark,

Infinite space before you.

Now I invite you to visualize that you are standing barefoot on a narrow,

Grassy path set in the middle of a field.

The sky is blue,

The sun is shining,

And gentle clouds pass through the atmosphere above.

You can hear birds in the distance,

The sounds of busy insects.

Look in each direction and notice the field before you.

It spreads each way,

Into the horizon in every direction.

In this endless field,

You notice wildflowers all around,

An endless sea of wildflowers.

Observe the wildflowers.

Is there a variety of flowers,

Or one kind?

Notice how tall they are.

Are they similar heights,

Or are they varied?

What smells are you aware of?

Notice the colors of the flowers.

Touch the nearest wildflower plant,

And feel its texture.

What sort of tastes are you aware of?

At this time,

Look closer at the flowers around you.

Find one plant,

Zooming in on one plant,

Then on a single flower.

With your mind's eye,

Move deeper and deeper,

Noticing every intricate detail,

The delicate veins in the petals,

The tiny grains of pollen,

The texture of the stem.

Keep going,

Beyond what the eye can see,

Until you reach the cellular level.

Observe the life pulsing within each cell,

The constant movement,

The hidden intelligence orchestrating growth and renewal.

And now go even deeper,

Beyond the cell,

Into the molecules that form its structure,

Beyond the molecules,

Into the atoms vibrating in space.

Notice the space within them,

The vast emptiness that makes up more of reality than solid form.

Sense the subatomic particles appearing and disappearing,

Moving with an unseen rhythm.

And beyond even this,

What remains?

Go past form,

Past structure,

Into the essence that holds all things together.

Here there is only pure energy,

Pure awareness,

Boundless and infinite.

You are no longer observing the flower.

You are the same presence that animates it.

Rest in this formless space.

Where everything dissolves into stillness,

Into wholeness.

At this time,

Begin to zoom out,

Changing your perspective.

The flower before you dissolves into the larger scene,

An endless field stretching in all directions,

Open and boundless.

The grassy pathway lies behind you and before you.

The wildflowers sway gently,

As if inviting you to step forward.

You feel called to the vastness of the field,

Drawn toward something beyond thought,

Beyond form.

Leaving the pathway,

You step into the wildflowers,

Moving through them with ease.

As you walk,

Your fingertips brush against petals and stems,

Each touch a silent greeting,

An exchange of energy.

The earth beneath you is firm,

Yet soft.

Supportive,

Yet yielding.

Perfect balance.

Take a moment to look around and sense the perfect place to sit,

A space that feels completely right for you.

Arriving there,

Pause and notice everything about this space.

The textures,

The colors,

The scent and the air,

The way the light falls upon the earth.

Feeling drawn inward,

Gently lower yourself to the ground,

Sitting bones root into the earth,

Steady and supported.

Your spine rises effortlessly,

As if guided by an unseen force.

Shoulders soften.

Breath slows.

Awareness deepens.

Your eyes close.

Here,

In this vast and endless field,

You enter a deep meditation.

You are steady,

Yet at ease.

Sthira-sukham asanam Your body holds itself upright with no strain,

Supported not by force,

But by effortless balance.

Prayatna-shaithiliya The field expands around you,

And in the stillness,

You dissolve into it,

Merging with the infinite.

Ananta-sama patibhyam No boundary between self and space,

Between breath and sky,

Between observer and observed.

Just pure being.

Rest in this awareness,

Steady,

Effortless,

Infinite.

At this time,

Return your awareness to the inner space you see behind the forehead.

Watch this space without effort.

Just awareness that you are watching that space.

Totally aware that you are watching that space without becoming involved in it.

Remember your resolve,

Your sankalpa.

Repeat the same resolve you made at the beginning of the practice in the same words,

Repeating it three times to yourself.

Recall that feeling of effortless steadiness that you created in your practice today.

The more we can flow into that state,

The more we can experience wholeness and a sense of divine reality in its infinite splendor,

Even as we live our day-to-day lives.

And now become aware of your breathing,

Your natural breath.

Become aware of the breath through the nostrils.

Extend your awareness of the breath to every part of the body.

Take a long,

Slow,

Deep breath and become aware of your relaxed body.

Become aware of your physical existence.

Become aware of your surroundings,

The floor you're lying on,

The room you're in,

Externalizing your attention to the sounds around you.

Start making small movements with your fingers,

Toes,

Continuing to take long,

Slow breaths.

Stretch the arms behind and the toes forward,

The belly button up.

Draw the knees to the chest.

Hug the knees with the arms.

Roll to the right side and gently press up to seated.

We will chant OM three times,

And when you hear me count down from five,

That will signal the end of the Yoga Nidra practice,

And you'll continue to open up to an ever-enlightening direction of your life.

Taking a breath in.

OM Five,

Four,

Three,

Two,

One.