Hello and welcome to the profound practice of yoga nidra.
Find a comfortable position,
Laying down,
Allow your palms to be turned upwards,
Your legs slightly apart and all 10 toes turned out to the side.
Make sure that you make all the final adjustments now,
Your clothes,
Your pillows and your blankets.
Once you have made the final adjustments,
Your body should not move until this practice is over.
Slowly become quiet,
As quiet as possible.
Take 3 long deep breaths and each time as you breathe out,
Allow yourself to let go.
During this practice,
I invite you to forget all of your worries and your cares and concentrate only on the instructions given throughout the practice.
We will start this journey in the awake state of consciousness,
Here you will be aware of sensory knowledge like sounds,
Touch,
Smell and we will start by using our ears and become aware of distant sounds.
Allow your attention to move to sound,
Do not try to analyze and bring your attention closer.
Aware of sounds outside the room,
Become aware of sounds inside this room,
Develop awareness of this room,
Your body,
See your body peacefully resting,
Become aware of the existence of your physical body,
Concentrate on the experience of having a body as a whole,
Bring total awareness,
Continue with this awareness and feel yourself relaxing deeper and deeper.
I am going to practice yoga nidra.
Only two doors of perception are open,
Feeling and hearing,
The practice begins now.
This journey will start with you setting an intention and I want you to know that intentions or resolves set in yoga nidra are bound to come true.
Make your intention short and in a positive tense and then mentally repeat it three times with conviction.
Now let's make our awareness jump from body part to body part as quick as possible.
Start by feeling the palm of the right hand,
Second finger,
Third finger,
Fourth finger and fifth finger.
Feel the palm of the right hand,
Palms and fingers together,
Then feel your right big toe,
Second toe,
Feel the sole of the right foot,
Lower leg,
Feel the sole of the left foot,
The space in between your eyebrows,
Space in between the upper and the lower lip,
Back of the head and the surface you are resting on.
Concentrate on this meeting point between you and the surface you are resting on,
Where your body and the surface that you are resting on do not meet,
Then gently bring your awareness to your breathing,
Simply observe that your body is breathing,
Just be conscious,
Nothing else.
To cleanse our heart chakra known as Anahata,
I would like you to visualize that you are breathing into the heart,
Imagine that your breath moves through your heart,
Through the Anahata chakra,
We will together count down from 16 to 1,
Like this,
I am breathing in 16,
I am breathing out 16,
I am breathing in 15,
I am breathing in 14,
I am breathing out 14,
I am breathing in 13,
I am breathing out 13,
I am breathing in 6,
I am breathing out 6,
I am breathing in 5,
Continue this breathing until you reach 1,
Whatever the experience is,
Whatever a big experience or a total ecstatic feeling,
Assemble the total energies of will and manifest within your body the experience of pleasure,
As this experience manifests you will become aware of your inner space known as Shikasha,
This is the dark space in front of your eyes,
Visualize yourself sitting in meditation with crossed legs,
There is someone seated in front of you,
A person of importance,
This is an important event in your life,
You are sitting in meditation and the person sitting in front of you is also deep in meditation and your souls are connected,
Both of you are breathing through the heart,
When you breathe out you touch the person's heart and when the person breathes out he or she touches your heart,
Link between you are now established,
An unbreakable bond of love,
Now intensify your imagination,
Imagine an ocean,
The waves are raging on the surface,
It is dark and stormy,
Imagine that you are on the surface and allow yourself to slowly start to sink,
Become completely unconscious as you sink deeper and deeper,
Here at the depths of your body you will discover the secrets,
Know that within you lies the treasure of treasures,
I will leave you with a quote from Terence McKenna,
Most of the times when you think you are sinking,
You are actually listening,
Most of the time when you think you are sinking,
You are actually listening,
Yes that's most of the time you are being breathed,
Most of the time you are being taught,
Go forth from here,
Free from any thoughts that doesn't serve you,
And as always,
Stay blessed by the breath.
