Hi,
This is Hadara.
And in this session,
We will activate dream memory for self-healing and for inspiration.
It is time for Yoga Nidra.
You should be lying on your back.
With the knees slightly bent and supported.
Make sure you are warm enough.
And that your position.
Is one that will be comfortable for the duration of the practice.
It is best that you remain still during Yoga Nidra so that both your body and brain have a chance to fully relax.
However,
If you become uncomfortable,
Please feel free to change position.
Allow your eyes to close now.
And keep them closed until the practice has ended.
The practice of Yoga Nidra is a practice of yogic sleep that will guide you to the hypnagogic state.
A state of consciousness between wakefulness and sleeping.
Try to remain awake by listening to the sound of my voice.
You will be asked to move your awareness to various bodily sensations,
Emotions and images.
Try not to concentrate too intensely as this may prevent you from relaxing.
During this meditation,
Please use and absorb what you need in the moment and leave the rest behind.
If the mind becomes overactive,
With thoughts and worries,
Just come back to the sound of my voice.
Become aware of any sounds you can hear in this moment.
Nothing else but what you can hear without strain.
Begin to focus on the most distant sounds that you can hear.
Let your sense of hearing radiate outward,
Searching out these distant sounds and following them for a few moments.
Move your attention from sound to sound without labeling the source.
Gradually.
Bring your attention to closer sounds.
To sounds outside the building.
To sounds inside the building.
And sounds inside the room.
Without opening your eyes,
Visualize the four walls of your room.
The ceiling.
The bed.
Your body laying on the bed.
Visualize your body laying on the bed.
The position of your body.
Your clothes.
Your hair.
Your face.
Become acutely aware.
Of the existence of your physical body.
Laying on the bed.
Become aware of your natural breath.
Become aware of your natural and spontaneous breath that moves in and out of your body without any effort.
The natural breath flows in through both nostrils.
Notice the feeling of the breath.
As it comes in and out of your nostrils.
There is a sense of coolness as you inhale the breath.
Follow this feeling into your nose.
Your sinuses.
The back of your throat.
Into your lungs.
There is a sense of warmth.
As you exhale the breath.
Feel this warm.
On your upper lip.
As you breathe out.
The natural breath flows through both nostrils.
During the inhale and the exhale.
Allow your breath to become longer and slower.
Take a long,
Slow inhalation.
Followed by a longer.
.
.
Slower exhalation.
Make your exhale even slower.
Notice the slight pause after the exhale.
Slow inhale.
Even slower exhale.
And pause your breath.
Feel the urge to breathe in bubble up inside of you.
When you need to inhale,
Please do.
Long slow inhale.
Long,
Slow,
Exhale.
And then pause where the body is neither breathing in nor out.
Please continue breathing in this way.
Now go back to the natural easy breath.
Releasing any control over the inhale or exhale.
The practice of Yoga Nidra begins now.
At this moment.
You should make your Sankalpa.
Or intention.
The Sankalpa should be assured.
Positive statement.
In simple language.
Try to discover one naturally.
For our purposes,
Our sankalpa today can be purified.
I have good dreams.
I remember my dreams.
Please state your Sankalpa clearly and with awareness three times.
The sankalpa you make during Yoga Nidra plants a seed in the fertile soil of your mind to bring about transformation and healing.
Also,
Say to yourself,
I am practicing Yoga Nidra.
I am awake and relaxed.
We will now begin a systematic journey of sensory awareness throughout the body.
You will move your awareness to different parts of your body as soon as you hear them named.
Please say the name of the part to yourself and feel that part of your body,
But do not move any part.
The practice begins on 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.
Armpit.
Waste.
Die.
Knee.
Cough.
Ankle.
Here.
Sole of the foot.
Top of the foot.
Right big toe.
Second toe.
Third,
Toe.
Fourth toe.
Fifth toe.
Left hand,
Thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Back of the hand.
Rest.
Forearm.
Elbow.
Upper arm.
Shoulder.
I'm Pink.
Waste.
Tie.
Need.
Huh.
Ankle.
And heal.
Sole of the foot.
Top of the foot.
Left big toe.
Second toe.
Third toe.
4th toe.
Fifth tone.
Now go to the back of the body.
Right heel.
Left heel.
Right cuff,
Left cuff.
Right thigh.
Left thigh right buttock left,
Butter.
Lower back.
Middle,
Back.
Upper back.
The entire spine.
Right shoulder.
Left shoulder.
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.
Middle of the eyebrows.
Right eye.
Left eye.
Right nostril.
Left nostril.
Right cheek.
Left cheek.
Upper lip.
Lower lip.
Both lips together.
And chin.
Ciao.
Throat.
Right side of the chest.
Left side of the chest.
Upper Abdomen lower abdomen.
Right groin.
Left groin.
Pelvic floor.
The whole right leg.
The whole left leg.
The whole right arm.
The whole left arm.
The whole face.
The whole head.
The whole torso the whole body.
The whole body.
The whole body.
Om.
Now imagine the whole body becoming light.
As though your body could float away from the bed.
And towards the ceiling.
The head is light and weightless.
The limbs are light and weightless.
The torso is light and weightless.
The whole body.
Light and weightless.
You are rising higher and higher away from the bed.
Now,
Slowly return to your bed.
Into your normal feeling of your body.
And imagine your body now becoming very heavy.
Feel the heaviness.
In all parts of your body.
Each part is becoming heavier and heavier and heavier.
The head is heavy.
The limbs are heavy.
The torso is heavy.
The whole body is heavy.
So heavy that it is sinking down into the bed.
And slowly come back.
To your natural feeling of your body.
It is now not heavy.
And not lie.
Begin to concentrate on the space in front of your closed eyelids.
Imagine.
Before you.
Transparent screen as though you were at the movie theater.
The screen is as high and as wide as the eyes can see.
Concentrate.
Focus on this mind screen.
And become aware of any phenomena that manifests within it.
Colors,
Patterns,
Lights.
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.
If any subtle images make themselves known,
Simply notice them.
Without directing the images.
If thoughts occur,
Let them come and go.
But continue watching the dark space continue.
With detached awareness.
Now a number of different things will be named.
And you should envision them on the level of emotion.
Memory.
And imagination.
As best you can.
Jump from image to image as soon as you hear it.
Red Desert.
Peacock feather.
Buddha meditating.
Doctor's office.
A good night rest.
Full moon.
Your reflection in a mirror.
Foggy morning.
Waiting for results.
Sun shining overhead.
Bouquet of flowers.
Tall tree.
Receiving help from others.
Cool,
Clear water.
Making appointments.
A relaxing afternoon.
Laughing with friends.
A warm embrace.
Burning candle temple on a mountain.
Path in the woods.
Vibrant sunset.
Taking a deep breath.
Cat stretching.
A beautiful garden.
Your favorite song.
The sound of my voice.
Your body laying on the bed.
It is time to repeat your sankalpa.
Please state the same statement made at the beginning of the practice three times mentally now.
Come back to the feeling of your breath.
Flowing in and out of your nostrils.
Maintain your awareness of breath.
And at the same time,
Develop your awareness of your physical body.
Your body is relaxed and laying on the bed.
Feel the container of your skin and the clothes and props that are touching you.
Notice the heaviness of your body as it rests on the bed.
And take your awareness into all the points that are touching the bed.
The back of your heels.
Thighs.
The buttocks.
Shoulder blades.
Arms.
Hands,
And head.
Do not open your eyes yet.
But visualize the surrounding room.
Imagine where you are in the room.
And the other objects that are around you.
Lie quietly until you feel ready to move.
Start by slowly moving your hands and feet.
Take your time.
There's no hurry.
When you are sure.
That you are fully awake.
Gently open your eyes.
The practice of Yoga Nidra is now complete.
