Prepare for yoga nidra by returning your awareness to the body and taking these next few moments to make yourself absolutely comfortable.
Quickly scan your awareness around the body from the top of the head to the tips of the fingers and toes,
Feeling the stability and steadiness of the body.
Feel the dynamo of power within the core of the navel.
Sense the heat of your inner fire,
The heat of prana shakti,
And the feeling of vitality radiating outwards from the navel.
Return your awareness to the breath.
Just observe the natural ebb and flow of the breath.
Feel the breath expanding and contracting within the core of the abdomen.
As you inhale,
Heat and light expand outwards from the navel and returns back to the navel with the exhalation.
Feel the subtle power of prana,
Refilling and recharging the entire body and mind.
That's it.
Feel the vital power within the core of the navel,
Connecting you to the infinite energy pervasive throughout the universe.
Focus on the breath.
Feel the sensation of subtle energy flowing within the breath,
Through the nostrils,
The nasal passages,
Back of the throat,
Pit of the throat.
Feel the subtle energy within the breath entering into the lungs,
Causing the chest and rib cage to expand and for the belly to gently rise and fall with every breath.
Just remain a detached witness to the wave-like motions of the natural breath.
Feel the subtle dimension of prana shakti flowing within the breath.
Refilling your reservoirs of vital energy.
Now,
Formulate your sankalpa,
Your intention for doing this practice,
Or you can silently repeat a positive affirmation three times.
Now,
Return your focus to the body.
Feel the warmth of prana throughout the entire body.
Surrender your body to the surface beneath you.
Feel the points of contact,
Starting with the back of the head,
Right shoulder blade,
Left shoulder blade,
Right elbow,
Left elbow.
Right hand,
Left hand.
Right buttock,
Left buttock.
Right calf muscle,
Left calf muscle.
Right heel and the left heel.
All these subtle points of contact together at once.
Now bring your focus to the right hand and feel the warmth of prana shakti at the right hand,
Which is now surging with vital power.
See a flame of consciousness flowing from the right hand thumb to the second finger,
Third,
Fourth,
Fifth finger,
Palm of the hand,
Back of the hand,
Right wrist.
Lower arm,
Elbow,
Upper arm,
And shoulder.
Arm pit,
Right waist,
Hip,
Thigh,
Back of the thigh,
Knee cap,
Back of the knee,
Shoulder shin,
Calf muscle,
Ankle,
Heel,
Sole,
Top of the right foot,
The right big toe,
Second,
Third,
Fourth,
And fifth toe.
The whole right side of the body.
Now bring your focus to the left hand and feel the warmth of prana shakti at the left hand,
Now surging with power.
The flame of consciousness spreads from the left hand thumb to the second finger,
Third,
Fourth,
Fifth finger,
Palm of the hand,
Back of the hand,
The left wrist,
Lower arm,
Elbow,
Upper arm,
And shoulder.
Arm pit,
The left waist,
Hip,
Thigh,
Back of the thigh,
Knee cap,
Back of the knee,
Shin,
Calf muscle,
Ankle,
Heel,
And sole.
Top of the left foot,
The left big toe,
Second,
Third,
Fourth,
And fifth toe.
The whole left side of the body.
Bring your awareness to the crown of the head and feel the flame of consciousness descending to the forehead.
Right eyebrow,
Left eyebrow,
The brow center,
The right eye,
Left eye,
Left eye,
Left eye,
Right eye,
Right ear,
Left ear,
The nose,
Tip of the nose,
Right nostril,
Left nostril,
Right nostril,
Right cheek,
Left cheek,
Upper lip,
Lower lip,
Chin,
Right cheek,
Left cheek,
Throat,
The right collarbone,
Left collarbone,
Right chest muscle,
Left chest muscle,
And the sternum,
Abdomen,
Navel,
Lower abdomen,
And groin.
The flame of consciousness pervading the whole right leg,
Whole left leg,
Both legs together,
The whole right arm,
Whole left arm,
Both arms together,
The front side of the body,
The back,
Both the front and back sides together,
The shoulders,
Neck,
The back,
The back,
The back,
Face,
And head,
The whole body together.
The whole body.
The whole body is now glowing with the self-effulgent light of consciousness.
The self-luminous white light.
Now sensitize your awareness to the breath.
Remain a passive observer to the natural rhythm and flow of the easy breath.
Be a detached witness to the motions of the natural breath.
Alternate nostril breathing.
Visualize that you are alternating the breaths between the left and right nostrils.
Inhale left.
Exhale right.
Inhale right.
Exhale left.
Continue mental alternate nostril breathing as you extend the visualization to include your entire body.
Inhale from the left toes all the way up to the left nostril.
Exhale from the right nostril all the way down to the right toes.
Inhale from the right toes back up to the right nostril.
And exhale from the left nostril all the way down to the left toes.
This is one round.
Continue while counting each round backwards from twenty-one.
Now drop the counting and the breath visualization and become aware to the silence and stillness that you have developed thus far.
Become aware to the perfect peace within the core of your being.
In mental silence there is the bliss of eternal existence.
Within this silence and stillness become aware to the space of the body.
Be aware of the vast space within your body.
Within the space of the body become aware to the element of fire,
Agni.
Form is the sense associated with the fire element.
See each form or vision as clearly as you can,
Bringing as much detail into it as possible.
There is a green fertile mountain.
A rocky mountain.
Snow covered mountains.
A glacier at the mountain peak.
See a wide river with sandy banks on both sides.
A wide river with green fields on both sides.
With thick jungle on both sides.
See a river with fishing boats,
Steam boats,
And sailboats.
See people bathing in the river.
Children swimming.
See a large mango tree laden with fruit.
See a whole mango grove next to an ancient temple.
Visualize a small village.
People living simply close to the land.
A lotus pond.
A blooming blue lotus.
Pink lotus.
The rising sun over the eastern horizon.
See a clear blue sky.
Whispy white clouds.
Black clouds.
Heavy rainfall.
Visualize a star studded sky on the no moon night.
Visualize the half moon.
The full moon.
The cool rays of moonlight.
Create the vision of a willow tree.
A banyan tree.
Visualize birds sitting in the tree.
A peacock with tail feathers fanned out.
A green parrot.
A white sandy beach with black lava rocks.
A black crow.
A lion.
Monkey.
A cow with her calf.
A water buffalo.
See a moving bicycle.
A train.
The ghats of an ancient temple alongside the riverbank.
A corpse being burned.
A deep silent forest.
A secluded Shiva linga.
Lord Shiva sitting in meditation.
Lord Shiva in deep meditation.
Now,
Imagine yourself sitting inside of a large,
Blazing fire.
See the flames leaping up on all sides of you.
Feel the intense heat and see the golden,
Red,
And blue flames on every side.
Feel the heat becoming intense.
You are becoming hotter and hotter.
Do not resist the heat or the flames,
But allow yourself to merge with the burning heat,
Feeling yourself becoming one with the fire.
Feel that you are the fire burning up all that you come into contact with.
See that raging and all-consuming fire.
And now,
See a red inverted triangle.
Feel the heat emanating from the triangle.
The red color is so strong,
Like the flames of a blazing fire.
Now,
See the sun.
Visualize the hot,
Glowing orb of the midday sun.
Feel the intense heat and bright light from the blazing sun.
Be aware of the energy and power of the sun.
Let the awareness come back to the space that pervades the entire body.
And,
Within inner space,
Visualize Surya Deva,
The sun god.
He is a golden deity.
His arms and hands are golden.
His hair is golden.
And he is radiating golden light in every direction.
He rides a golden chariot across the sky and has a golden umbrella to cover him.
The chariot is drawn by seven green horses with black manes and red legs.
As he begins his journey across the sky each morning,
The darkness of the night flees and the whole world is aroused to activity.
Experience this golden life-giving light which is radiating from Surya Deva.
Feel it spreading through your entire being,
Bringing healing,
Refueling your inner resources,
And dispelling the inner darkness which clouds the intellect,
Allowing you to see clearly.
Feel this light filling the whole space around you.
Know yourself one with this golden light.
The golden light which dispels darkness brings life and sustains and energizes the entire world.
With the light and heat now flooding your entire inner being.
Continue feeling the light and heat of Surya Deva radiating pure peace and vitality.
Limitless inner strength.
Limitless inner power.
Feel the power of vital energy.
Surging within the core of your being.
Own these irons.
Recall your sankalpa or the same affirmation from earlier and repeat it mentally three times with enthusiasm.
Now begin to extrovert your awareness back to the physical body,
The five senses,
And the waking state of mind.
Create a mental image of your surrounding environment.
And feel the stability of your body lying in shavasana.
And whenever you are ready,
Take a deep breath in and sigh out loud,
Stretching and opening your eyes to end this session.
The practice of yoga nidra is now complete.
Om shanti shanti shanti.
Hari om.
Om shanti shanti shanti.
Om shanti shanti shanti.
