Yoga Nidra With Rapid Images Visualisation
To receive this practice, lie down comfortably on a yoga mat or in your bed. Make yourself as comfortable as possible, with warm blankets, and an eye mask, and avoid movements (if possible) once the practice starts to gain more benefits. If you are on the floor, support your knees with a bolster or pillows. I recommend earphones for a more immersive experience. This practice will deeply relax you, ease stress, and facilitate sleep.
Transcript
Take your time to lie down in a comfortable position,
Lying down,
Palm of the hands facing the sky,
If you feel any tight clothes or tight jewelry,
Remove them to ensure you won't be disturbed during the practice.
We work with Pratyahara,
So it's a state between awake and asleep and it's in between state and for that state to be reached we invite the practitioner not to move during the practice,
Hence making yourself very comfortable at the beginning of the practice.
Scan your body from head to toes and if you feel any unnecessary tensions,
Take a conscious breath and release those tensions to the ground.
The practice of yoga nidra is starting now.
Become aware of the back of the body,
The heels on the ground,
Calves on the ground,
Legs,
Hips releasing to the ground,
Legs,
Back,
Arms and head,
The whole body releasing to the ground and without looking with your closed eyes,
Visualize or see the four walls of the room where the body is,
The ceiling of the room,
The floor,
Visualize the body lying in the space of the room,
Visualize the distance between the body and the walls,
The distance between the body and the ceiling and the distance between the arms and the sides of the body,
The distance between the legs and in the stillness of the body,
Brings the awareness to the plane of contact between the body and the floor.
It is neither the body nor the floor,
It is the plane of contact between the body and the floor.
It is only the plane of contact between the whole body and the floor.
Become aware of that whole plane of contact between the body and the floor and now bring the awareness to the lips,
Upper lip,
Lower lip and the points of contact between the lips,
The plane of contact between the lips and now the plane of contact between the body and the floor,
The whole body and the floor,
The plane of contact between the lips,
The body and the floor and the plane of contact between the lips.
Now feel your eyelids,
Upper eyelids,
Lower eyelids,
The plane of contact between the eyelids,
Sense the plane of contact between the eyelids and the plane of contact between the lips,
The plane of contact between the body and the floor,
The plane of contact between the eyelids,
The plane of contact between the lips,
The plane of contact between the body and the floor,
Eyelids,
Lips,
Body,
Floor,
Eyelids,
Lips,
Body,
Floor.
Bring your awareness to the point between the eyebrows.
See that cache and if you are working with a sankalpa,
A desired wish,
A seed planted in your consciousness,
We will bring to our mind your sankalpa.
If you don't have a sankalpa,
The suggestion is to bring the sound Aum,
Universal sound to your mind and when you are ready,
Repeat three times your sankalpa with faith and conviction or the sound Aum.
We begin,
You begin now.
We will now move to rotation of awareness.
We'll call parts of the body.
When those parts are mentioned,
Feel those parts and visualize those parts.
The rotation will go quite swiftly from parts to parts.
We will start with the right side,
Then the left side,
The back of the body and front of the body.
Starting with the thumb of the right hand,
First finger,
Second finger,
Third finger,
Fourth finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Side of the body,
Right hip,
Right thigh,
Knee,
Back of the knee,
Shin,
Calf,
Ankle,
Heel,
Sole of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Thumb of the left hand,
First finger,
Second finger,
Third finger,
Fourth finger,
Palm,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Left side,
Left hip,
Thigh,
Knee,
Back of the knee,
Shin,
Calf,
Ankle,
Heel,
Sole of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Both heels of the feet together,
Right buttock,
Left buttock,
Right lower back,
Left lower back,
Right shoulder blade,
Left shoulder blade,
The spinal cord,
The whole back,
Back of the neck,
Back of the head,
Top of the head,
Forehead,
Right temple,
Left temple,
Right ear,
Left ear,
Right eyebrow,
Left eyebrow,
The point between the eyebrows,
Right eye,
Left eye,
The nose,
Tip of the nose,
Upper lip,
Lower lip,
Chin,
The whole face,
Front of the neck,
Right chest,
Left chest,
The point between the chest,
Diaphragm,
Navel center,
Abdomen,
Groin,
The whole front of the body,
Right arm,
Left arm,
Both arms together,
Right leg,
Left leg,
Both legs together,
The whole body,
The whole body,
The whole body.
In the stillness of the body,
Bring your awareness to the breath,
Sense the breath,
Sense the breath going through your nostrils,
Your nose,
Perhaps notice a difference of temperature between the inhale and the exhale,
The throat,
The chest,
Lifting,
Descending,
The abdomen,
Rising,
Descending,
Becoming aware of the breath.
This is no breath control,
Just breath awareness,
Practice of yoga nidra.
Now bring your awareness to the nose,
And we will do a mental alternate nostril breathing,
So we won't alter the breath in any way,
This is just happening in your mind,
This is a mental process only happening with the mind,
We start inhaling from the right nostril,
Exhaling from the left nostril,
Inhaling from left,
Exhaling from right,
Only happening in the mind,
Nothing has changed,
Inhaling from right,
Exhaling from left,
And from left to right.
Now we begin counting the breath,
So we inhale from the right,
That's one,
Exhale from right to left,
That's one,
When we inhale from left,
That's two,
Exhale from right,
That's two,
And three,
Three,
At your own rhythm,
Your own speed,
Four,
Four,
When we arrive to five,
We inhale from both nostrils,
Exhale from both nostrils,
This is breath awareness only happening with the mind,
And we go up to ten,
If you forget where you are,
Just come back to one,
And keep going up to ten,
And at our own rhythm,
When we arrive at ten,
We will inhale from both nostrils,
Exhale from both nostrils,
This is only breath awareness,
Mental process happening with the breath,
Once you arrive at ten,
Release the counting,
And the mental focus on alternate nostril breathing,
Just keep breathing without that focus on alternate nostril breathing,
Now the body has been lying on the ground for some time,
Feel the body becoming heavier and heavier on the ground,
As if the body was made of gold,
Very heavy gold,
Arms are made of gold,
Imprinting on the floor,
Heavy legs made of gold,
Imprinting on the floor,
Your whole body is becoming heavier and heavier,
You can hardly move,
And now feel the body becoming lighter,
As light as a feather,
As if your body was made of feathers,
Your limbs were made of feathers,
Your torso as light as clouds,
Light body,
Light body,
Bring the awareness to the eyelids,
Start sensing the space,
The closed space behind or in front of the eyelids,
Perhaps you can see some shapes or dark space,
I will mention some rapid images,
And as I mention those images,
Visualize or imagine those images,
I will go from one image to the other one,
And each time imagine,
Visualize,
Sense the images,
A flock of birds,
A flock of birds,
The aroma of ground coffee,
The aroma of ground coffee,
A lotus flower,
A lotus flower,
Resting under an oak tree,
Resting under an oak tree,
A garden of roses,
A garden of roses,
A cat stretching,
A cat stretching,
Warm sand underneath your feet,
Warm sand underneath your feet,
The wind brushing trees,
The wind brushing trees,
A peacock feather,
A peacock feather,
The sound of a bell,
The sound of a bell,
Bring the awareness to the point between the eyebrows,
Siddhakash,
And we will recall to our mind the Sankalpa,
Or sound Aum,
Three times,
Repeat with faith and conviction,
Your Sankalpa,
Or the sound Aum,
Three times,
Begin now,
Release your Sankalpa,
Become aware of the body lying in the room,
The sounds in the room,
The smells in the room,
The contact between the body and the floor,
Sensing the contact between the back body,
The fabric touching the body,
The air on the body,
Start moving your feet,
Extend your legs,
Start moving your hands,
Extend your arms,
Start moving your head from side to side,
Take a big breath,
And when you are ready,
Bring the knees towards your chest,
And roll on your side,
The practice of Yoganidra is complete,
Aryom Tatsat,
Aryom Tatsat.
