Yoga Nidra For Self-development And Awareness - Golden Heart

Make your own way to Shavasana to get ready for Yoga Nidra.

Lie down on your back,

The body straight from the head to the toes,

Legs slightly apart and the arms a little away from the body with the palms of your hands facing up.

Close your eyes and keep them strictly closed until you are told to open them.

Take a deep breath and as you breathe out,

Feel the cares and worries of the day flowing out of you.

In the practice which follows,

You are going to develop the feeling of relaxation in the body.

You don't have to do any movement,

Just developing the feeling of relaxation.

Yoga Nidra is not sleeping.

It is not concentration.

It is opening the inner chambers of your mind.

You will step down into the internal dimensions of your consciousness.

Don't try to understand or intellectualize.

Just use the sound of my voice as a rope.

Hold the rope to go in and out of the mind as you would do to dive into a dark cave.

Now get ready for Yoga Nidra.

Eyes closed and the body still,

The mind is in a mood to relax.

Allow the mind to be guided without any concentration or effort.

Become aware of the whole body.

You are lying in a beautiful and cozy place.

You are aware of all the sounds of life around you.

Your body is still.

The sound of your breath is slow.

Your body enters a state of relaxation.

Now repeat mentally with your inner voice.

I am going to practice Yoga Nidra.

I am listening to the guidelines.

A constant communication is taking place between the teacher and myself.

I can hear the sound of her voice and we are connected.

The whole atmosphere is charged of one energy,

A powerful vibration.

In this atmosphere,

You are laying down.

At this point,

You will bring to your mind a Sankalpa.

A Sankalpa is a resolution,

An intention.

If you have one specific intention for you already in your mind or in your heart,

Formulate it now mentally.

If not,

Maybe make the intention to protect yourself by taking care of yourself through this experience.

Formulate a Sankalpa of your own now.

Repeat the Sankalpa clearly three times with your inner voice and remember it.

You are going to focus on yourself,

Bringing attention to your own body,

Bringing attention to each part of the body that I will name.

Become aware of your right hand thumb and mentally say,

Right hand thumb.

No movement is required.

Only bring your attention to it.

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm of the hand,

Back of the hand,

Wrist,

Forearm,

Right elbow,

Upper arm,

Shoulder,

Armpit,

Right side of the rib cage,

Waist,

Hip,

Right thigh,

Knee,

Calf muscle,

Right ankle,

Heel,

Top of the right foot,

Sole of the foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Now go to your left side.

Become aware of the left hand thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm of the hand,

Back of the hand,

Wrist,

Forearm,

Left elbow,

Upper arm,

Shoulder,

Armpit,

Left side of the rib cage,

Waist,

Hip,

Left thigh,

Knee,

Calf muscle,

Left ankle,

Heel,

Top of the left foot,

Sole of the foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Now go to the back of the body,

Back of the head,

Back of the neck,

Right shoulder blade,

Left shoulder blade,

Right part of the bottom,

Left part of the bottom,

Right hamstring,

Left hamstring,

Right calf muscle,

Left calf muscle,

Right heel,

Left heel.

Now the front of the body,

The crown,

Forehead,

Right temple,

Left temple,

Right ear,

Left ear,

Right eyebrow,

Left eyebrow,

Middle of the eyebrows,

Right eye,

Left eye,

Right nostril,

Left nostril,

Whole nose,

Right cheek,

Left cheek,

Upper lip,

Lower lip,

Both lips together,

Chin,

Neck,

Right collarbone,

Left collarbone,

Right side of the chest,

Left side of the chest,

Middle of the chest,

Navel,

Upper abdomen,

Lower abdomen,

Right leg,

Left leg,

Right arm,

Left arm,

The whole of the head,

The whole body,

The whole body,

The whole body.

Become aware of the body lying on the floor in a surrender position.

Feel the points of contact of the body with the floor.

Both heels are touching the floor,

The back of your legs touching the floor,

The bottom,

The back,

The shoulders are in contact with the floor.

Notice the points of contact of the head with the cushion.

Imagine the meeting point of the body and the floor,

The whole body and the floor.

Become aware of the whole body perfectly still on the floor.

Turn your awareness to your breath,

Feel the flow of the breath in and out of your lungs.

The breathing is natural,

Instinctive,

Automatic.

Maintain awareness of the breath,

Complete awareness of the breath.

Concentrate on the navel and the movement of the navel while inhaling and exhaling.

Keep your attention on the navel rising up and going down with every breath.

With each and every breath,

It expands and contracts.

Concentrate on this movement synchronized with the breath.

Now direct your attention to the movement of the chest.

Continue concentrating on the chest and the movement created with each and every breath.

In-breath,

Chest rising,

Out-breath,

Chest going down.

Just imagine in your mind that the body is becoming very heavy.

Awaken the idea of heaviness in the body.

Gradually feel the body becoming heavier and heavier.

The head is becoming heavy.

The right arm is heavy.

The left arm is heavy.

Both arms and the shoulders are heavy.

The back is heavy.

The buttocks are heavy.

The right leg is heavy.

The left leg heavy.

Both legs are heavy.

The skull is heavy.

The whole head heavy.

The eyes,

The lips are heavy.

The entire body is heavy.

Intensify the feeling of heaviness and gradually start to relax,

Part by part.

Now feel the whole body becoming lighter and lighter.

The head is light,

So light that it can even rise from the floor.

The right and the left hands are becoming lighter.

Both arms and the shoulders are light.

The back is light.

The buttocks are light.

The right thigh,

The left thigh.

Both legs are light.

Both arms are light.

The whole head is light.

The entire body light.

As the entire body becomes weightless,

You feel as it is rising from the floor,

As if the whole body is made of cotton.

Cotton is lightness.

And marble represents heaviness.

Now practice these two experiences alternately.

The whole body is a marble stone.

The whole body is marble.

There are no bones or flesh.

Just a marble stone.

Now change this idea and imagine your body made of cotton.

Only cotton.

The body is light as cotton,

As every part of the body is composed of cotton.

Cotton is so light that it can rise up from the floor.

Gradually release your effort and relax.

Imagine now that the body is close to a bonfire.

You can feel the intense heat of the fire.

The body is experiencing this heat as if the fire was becoming hotter and hotter.

The temperature is rising on your skin.

You feel all parts of the body starting to sweat.

Notice the sensations in your limbs,

In your organs,

Your head,

Your breath.

Change this experience as the fire stops.

You start feeling the temperature drop.

An icy breeze is now reaching your skin.

The body starts to become colder.

You eventually start shaking.

The body becomes so cold that you feel a deep freezing sensation in all your limbs.

Notice how your body reacts to this extreme sensation.

Notice what is going on your mind,

In your chest,

In your breath.

Now the temperature is coming back to normal and you start coming back to a neutral state of mind.

Feel comfortable in all parts of the body.

Become aware of the heart located in the middle of your chest.

Imagine that you are breathing in and out through your heart.

You can feel the air of each inhalation coming to your heart and going out from your heart.

Visualize the air you are breathing is of a golden color,

Like a light golden haze reaching your heart and spreading this colored air in all the body.

This golden haze is full of qualities.

Feel the body with this golden air.

It provides you all the virtues of purity,

Love,

Compassion,

Honesty,

Peace,

Happiness.

As you breathe out,

The golden air carries all the things that you don't need anymore,

All sensations or emotions that you are keeping inside.

As you breathe out,

You are cleaning the whole body.

When you breathe in,

The air is providing you with the best qualities.

Keep what you want and release what you don't need,

Anger,

Fears,

Shame,

Feeling of injustice,

Intolerance.

All this heaviness is carried away by the haze.

Become aware of your heartbeat.

Listen to the steady sound of your heartbeat.

Imagine that in your heart,

The golden air has formed a small ball.

In this small ball,

There is a concentration of the purest love.

This love is so intense that it's sending you love and happiness shots at every heartbeat.

It is providing you so much love that you cannot keep it all for you.

You start spreading it out mentally to other persons.

As soon as you think of someone,

You liberate a part of this infinite and unconditional love.

The more love you send,

The more the little ball inside your heart is becoming brighter and full.

Now it is the time to remember your Sankalpa,

Your resolve.

Please repeat mentally the same resolve that you've made at the beginning of the practice.

Repeat it exactly as it was three times with full awareness and confidence.

Relax all efforts now.

Draw your mind outside and become aware of your natural breath.

Awareness of the whole body.

Awareness of the breath.

The right hand.

The left hand.

The feet.

The back.

The shoulders.

The head.

Become aware of the position of the body touching the floor,

Supported by the earth.

Lie quietly and keep your eyes closed.

Visualize your surroundings and become aware of all sounds of life around you.

Slowly start moving fingers and toes.

Feel free to make any small movement to reconnect with the body.

Keeping the eyes closed,

Take your time to bring back all the sensations.

You can extend your arms above your head and stretch.

Bring the knees to your chest and roll to your preferred side into a fetal position.

And slowly make your way to the sitting position.

Eyes closed.

The practice of yoga nidra is now complete.

You can soften your gaze slowly to bring the light little by little in your eyes.

Open your eyes completely whenever you are ready.