Welcome to our class today,
Our journey into Yoga Nidra to the Koshas.
In this class we're going to go through the journey all the way from the physical,
Energetic,
Mental to Vijnanamaya Kosha,
Which can be thought of a higher mind,
The mind of discernment and wisdom.
Again there is nothing you need to do but make yourself comfortable and when the time's right I will ring the singing bell.
Let us start.
Just lie comfortably in an open position.
Do all you need to do to make yourself comfortable.
Then feel yourself fully arrive in presence,
Giving yourself a permission to be still and to rest deeply.
Just noticing your breath softly coming in and out of the nose.
Notice the rise and falls of the belly with each breath.
Practice welcoming all sensations whether they are pleasurable or unpleasurable.
Welcoming all sensations in this moment without the need to change or pushing anything away.
To help the body rest we're going to go through 61 points body scan and this time starts by bringing your awareness to the middle of your brow,
The third eye and imagine looking deeply into your third eye as though you are looking into the back of your skull,
The back of your eyeballs.
Imagine you are looking down the bottomless well,
Dark,
Deeper bliss.
Bringing your awareness to your throat,
The right shoulder,
The right elbow,
The right wrist,
Tip of your right thumb,
Index finger,
Third finger,
Fourth finger,
Middle finger and bring your awareness to the right wrist,
Elbow,
Right shoulder,
Center of the throat and down the left side,
Left shoulder,
Left elbow,
Left wrist,
Cross fingers,
Left thumb,
Index finger,
Middle finger,
Ring finger,
A little finger,
Left wrist,
Left elbow,
Left shoulder,
Awareness to the throat,
Center of the chest,
Right side of the chest,
Center of the chest,
The awareness to the right side of the chest,
Center of the chest,
Noticing the navel,
Center of the pelvis,
Right hip,
Right knee,
Right ankle,
Awareness to right big toe,
Second toe,
Third toe,
Fourth toe,
A little toe,
Back to the right ankle,
Right knee,
Right hip,
Center of the pelvis,
Awareness down to the left side,
Left hip,
Left knee,
Left ankle,
Awareness to the sensations of the toes,
Left big toe,
Second toe,
Third toe,
Fourth toe,
A little toe,
Allowing the sensations to come to you,
Left ankle,
Left knee,
Left hip,
Center of the pelvis,
Center of the navel,
Center of the heart,
Center of the throat,
Awareness back to the third eye center,
The space in between your brows,
Imagine gazing down into your third eye as though it's like a bottomless well,
Looking down to the dark deeper bliss,
Awareness your whole body resting in shavasana,
Noticing there is nothing you need to do right now,
Nothing you need to change,
Notice your breath,
Bringing your awareness to your nose,
I'm practicing mental nostril alternate breathing,
Visualize the breath going to your right nostril and out to the left,
When you're breathing in,
Breathing into the left and out to the right,
Sense the breath goes into the right and out to the left,
And breathing into the left and out to the right,
And continue one with your own pace,
Mental nostril alternate breathing,
Sense your breath,
Allowing your whole attention to be with each breath,
Alternating from side to side,
Letting go with that visualization,
Allowing your breath to be neutral,
Just observing places in your body that feel warm,
Scan your whole body for the sensation of warmth,
Is there part of the body that you feel warm,
Scanning the body for the opposite sensation,
The sensation of cool,
Any place in your body that you feel cool,
Perhaps it's on the surface of the skin and the tips of your toes,
Notice is there any place in your body that still feels tight,
It feels it hasn't relaxed,
Just notice without judgment,
Is there a part of the body still holding on,
Resisting realization,
Noticing the feeling of tightness,
Noticing the opposite sensation,
Feeling relaxed,
Where in the body feeling relaxed,
Where in your body that you feel open and relaxed,
Just notice is there any thoughts in your mind,
Does your mind seem full or does it seem empty and spacious,
Now bring your attention to your forehead,
Part of your mind that you see images,
Visualizations,
You might imagine a screen perhaps just in front of your forehead or perhaps it's just inside of your skull and now imagine the following images in this place,
A castle,
Dark sky,
Clouds covering the moon,
Dew drops covering the grass,
Dark path in the forest,
Red veil,
Candles all lit in a circle,
Crystal heart,
Skull,
Baby crying,
Sunrise,
Rose blossoming in the garden,
Red kite flying in the sky,
Lover's kissing,
Old lady dressed in white,
Cross,
Now again bring your awareness to the third eye,
Deeply into the eternal bliss,
Resting your awareness to your whole body,
Awareness the sensations,
Awareness the feelings,
The awareness to the thoughts,
The awareness of your body like a radiant orb,
Feeling the vibration of the singing bell moving through you and let's begin gently wake up the body by moving the toes,
Moving the fingers and bringing the knees to the chest and let's roll over to one side and take a few moments and when you feel ready and please gently support yourself up in the seated posture,
Keep your eyes closed and notice how you feel,
Let's close the practice together by bringing the hands to the center of the heart,
Gratitude was a practice and many blessings to you,
Namaste.
