Get ready for Yoganidra.
Eyes are closed,
The body is still.
The mind is in a mood to relax.
You're not trying to concentrate.
And make no effort to control your mind.
You are practicing Yoga Nidra.
Become aware of your whole body.
You are lying down.
Your body is emitting a frequency of vibration.
Your atmosphere around you is charged with one type of powerful vibration.
In this atmosphere,
You are lying.
Your body is still.
The sound of your breath is rhythmic and slow.
Your body is in a state of relaxation.
Now think mentally,
I am going to practice Yoga Nidra.
I am listening to the instructions.
A constant communication is taking place between yourself and me,
The instructor.
Think to yourself.
I can hear the sound of the voice and we are connected.
One transmitter and one receives.
At this point remember that your Sankalpa has to be made.
Your Sankalpa is a resolution.
If you have one,
Repeat it now.
If you don't have one,
It can wait.
The greatest of all Sankalpas is the resolve to awaken the Kundalini that dwells in Muladhara Chakra.
If you have your Senkouba.
Repeat it now.
If you need one,
You can simply use I am Awakening Kundalini who dwells in Muladhara Chakra.
And makes its headway through Shushumna Nadi.
Up to.
Sahasrara,
The crown chakra.
This is the Sankalpa.
I am awakening my Kundalini.
Repeat it now in your mind three times.
You keep on listening to my voice and go on doing the practices as I indicate.
No concentrating.
Do not try to analyze.
Become aware of your right hand thumb.
As you become aware of each part,
Mentally say.
.
.
Right.
And,
Um.
.
.
Do not make.
Right hand thumbs.
Second finger.
Bird finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Back of the hand.
Wrist.
Laura.
Elbow.
Upper arm.
Shoulder armpit.
Wait.
Bye.
Knee.
Calf muscle.
Ankle.
Top of the foot.
Sole of the foot,
Right big toe.
Second toe.
Third time Fourth toe.
Fifth toe Now go to the left hand side.
Become aware of your left thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Back of the hand.
Rest.
Lower arm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Waste.
Fine.
Knee.
Calf muscle.
Ankle.
Ew.
Top of the foot.
Soul of the foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Now go to the back of the body.
The back of your head.
The back of your neck.
Right shoulder blade.
Left shoulder blade.
Right buttocks Left buttock.
Right here.
Lift you.
Now go to the front of the body,
The top of the head.
The forehead.
Right temple.
Left temple.
Right ear.
Left ear.
Right eyebrow.
Left eyebrow.
Middle of the eyebrow.
Right eye.
Left eye.
Right nostril.
Left nostril.
You're all nice.
Right cheek Left cheek.
Upper lip.
Lower lip.
Both lips together.
Chin.
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 on.
Left arm.
Whole of the head.
The whole body.
The whole body.
The whole body.
Become aware of the body lying on the floor.
There is a point where the body is in contact.
With the floor.
Bring your awareness to the particular points of contact.
The hills and the floors.
Both heels touching the floor.
There is a point where they connect.
We'll move from the top of the body now.
The head.
And the floor.
Bye-bye in the floor.
The right hand.
In the floor.
The left hand.
And the floor.
The right elbow.
And the float.
The left elbow.
End of vlog.
And buttocks and the floor.
Your hamstrings.
In the fall.
Your heels.
And the floor.
Imagine the meeting points of the body and the floor.
The whole body.
And the flow.
The body is on the floor.
Become aware.
Of the whole body.
Make no changes.
Simply.
Become aware.
Of the whole body.
Imagine in your mind.
The body is becoming very heavy.
Awaken the idea of heaviness in the body.
Slowly feel the body is becoming heavier.
And heavier.
The head becoming heavy.
The right palm is heavy.
The left palm is heavy.
Both arms and shoulders.
Are heavy.
And back.
Is heavy.
The buttocks and the groin.
Are heavy.
The right thigh.
Is heavy.
The left thigh.
Is heavy.
Both kneecaps.
Are heavy.
Bruce Lee.
I have E.
Both arms.
Are heavy.
The whole head.
Is heavy.
The eyes.
Heavy.
You're lit.
Heavy.
Your whole body.
Is heavy.
Your whole body.
It's heavy.
Concentrate on this feeling.
Of heaviness.
Everything.
In your body.
Is heavy.
Yeah.
Gradually.
Relax in the body.
Part by part.
And begin to feel the whole body.
Becoming lighter.
And lighter.
Awaken the idea of lightness.
In the body.
The head is light.
So light that you feel it rising from the floor.
The right and left palms are becoming lighter.
Both arms.
And both shoulders are light.
Feel the lightness.
Them back.
Is light.
The buttocks and groin.
I lied.
The right thigh is light.
The left thigh.
Is life.
The right heel and the left heel alike.
Both legs alike.
Even the lips.
I lie.
The whole body is light.
And weightless.
Through this feeling of weightlessness.
You can feel your body rising from the floor.
As if your body is made of cotton.
Notice the feeling of lightness.
Remembering this feeling of lightness.
In the cotton.
Cotton will now represent lightness in the body and steel will represent heaviness in the body.
We will now alternate these two experiences.
Imagine now,
The whole body is steel.
The whole body is steel.
There are no bones,
Marrow or blood.
Just steel.
Feel the heaviness in that sensation.
Now change the idea.
The whole body is cotton.
The whole body.
Is as light as cotton.
There are no bones,
Marrow or blood.
Everything is cotton.
Your whole body is as light as cotton.
Again change the idea.
The whole body is like steel.
Heavy,
Heavy steel.
No bone,
Marrow or blood.
The whole body.
Is this heavy?
As steel.
Change the idea.
The whole body is as light as cotton.
Feel as if the body is made totally of cotton.
Cotton so light rises up from the floor.
Now change the idea to heat.
Imagine you're near a burning fire.
And you feel intense heat.
Now the whole body should experience the heat of the blazing fire.
Of the hot tropical sun.
Feel the heat.
Awaken the experience of heat as vividly as possible.
Change the experience now.
The whole body is experiencing cold.
Cold winds that blow from the snowy mountains.
The same cold from a deep freezer.
The experience of cold.
Awaken the experience of cold.
The cold is all around you.
Bring your mind now to the eyebrow center.
Do not leave this point until I tell you.
I will go through a few objects,
And as I name each one,
Visualize it very quickly.
If you cannot,
Don't worry.
Okay,
Following instructions.
Sometimes I will go fast,
Sometimes I will go slow.
I may also come back to the same image a number of times.
Some you may know,
Others you do not.
Don't think too much.
Don't analyze.
The image should shine by itself.
Bring awareness to your eyebrow center.
Darkness.
Pink rose,
Waves on the ocean,
Blue sky in the evening,
Dark night.
Tiny shining stars in the heavens.
High mountain range with snow-capped peaks.
A ship sailing in the open sea.
Why Sandy Beach?
Untouched forests with tall and dense trees.
And um.
.
.
A galloping horse.
Small hut in the woods.
Burning fire in the bush.
Stormy night.
Full moon.
Mountain stream.
A lonely rock.
Big garden of blooming flowers.
The rising sun.
Keep your awareness focused at the eyebrow center.
A large lake with lotus flowers.
A sailing boat.
People swimming.
A single wooden hut in the forest.
A barren desert.
High mountains with snow-capped peaks.
Quiet evening.
A beautiful sunset.
The sound of chirping birds.
A tiger.
An elephant.
Cobra the OM symbol.
Sound of a bell ringing.
Waves on the ocean.
A sailing ship.
A rabbit.
A full moon.
Calm and quiet evening.
A moonlit valley.
Mountain stream.
Cold bath of water.
Experiencing exhilaration.
Now.
Become aware of the breath.
Inhale through the left nostril.
Exhale through the right.
This is a mental practice.
Mentally alternate the nostril breathing.
Left in.
Right now.
Right in.
Left out.
And repeat.
Left in.
Right out.
Right in left out.
Continue just like this.
Come back now to the middle of the eyebrows.
Visualize the rising sun.
Red like a tomato.
And clouds gathering in the sky.
Drizzling rain.
Fog all around.
Pink rose,
Sunflower.
Apple.
Let us leave.
Hot spring water.
Tall pine tree.
Grapes.
The symbol of Aum.
A single wooden hut in the forest.
Snow-capped peaks.
A mountain stream.
Cold bath.
Ship at sail on the sea.
Lotus on a lake.
People swimming.
Now develop awareness of the chakras and their positions in the spine.
Muladhara chakra at the perineum.
Between the urinary and excretory organs.
In women,
It's at the base of the uterus.
Awareness at Mooladhara Chakra.
Do not contract the point.
But notice if there are any spontaneous contractions here.
Imagine them,
But do not force them.
Contractions at Mooladhara.
Next,
At the base of the spine is Svadhisthana.
In the vertebral column behind the navel is many purer.
Behind the heart.
Is Anahata.
At the throat.
Is visually.
At the top.
Of the vertebral column.
Is Ajna.
And the top back of the head.
Is Bindu.
And at the crown of the head.
Is Sahasrara.
Try to remember the location of the chakras.
Repeat the names mentally after me.
And as we do,
Mentally touch your spine.
Very rapidly at the correct point.
Even if you cannot feel it.
I know exactly where it is.
This doesn't matter.
Repeat the name.
After I say it.
Mola daughter.
Svarhisthana.
Many purer.
Anahata.
Meshuri Ajna.
Bindu Sahasrara.
Bindu.
Ashna.
Be shitty.
Anahata.
Many purer.
Anahata.
This shitty.
Thank you.
Bindu.
Sahasrara bin do.
Ajna.
Vishuddhi.
Anahata.
Manipura.
Svarhisthana.
MOLADAR.
Now to complete the practice,
Become aware of your whole body.
Think to yourself.
I am practicing Yoga Nidra.
Visualize your whole body.
Visualize your whole body in the room.
Become aware of the external environment.
Become aware of yourself.
Say to yourself,
I am practicing yoga nidra.
I am visualizing my body.
Remember your Sankalpa,
Your resolution.
From the beginning.
And repeat it now three times.
If you don't have one or you have forgotten.
You can simply repeat.
I am awakening my Kundalini.
Who dwells in Muladhara Chakra,
Who moves through Shashomna Nadi and makes its headway to Sahasrara.
I am awakening my Kundalini who dwells in Muladhara Chakra who moves through Sushumna Nadi.
And makes its headway to Sahasrara.
I am awakening my Kundalini who dwells in Muladhara Chakra,
Who moves through Sushumna Nadi.
And makes its headway.
To Sahasrara.
Become aware now of your external environment.
Come out of your Ganesha.
Return now to your normal awareness.
Open your eyes.
Open your eyes.
Open your eyes.
And slowly sit up.
Your yoga nidra is now complete.
