All right,
Yoga nidra.
Okay,
So yoga means.
.
.
Well,
Yoga means a lot.
Yoga.
Means the stilling of the mind.
And nidra means sleep.
So you'll get sleeping is that consciously being aware of sleeping,
If you want.
So this practice is simple and yet can be deeply profound.
Because we're going to come to a state called a hypogognic state which is somewhere in between sleeping and wakefulness.
And it's not something strange or out of the ordinary because we all do it every night when we fall asleep.
However,
The objective here,
If that's the right word,
Probably isn't,
Is not to fall asleep.
If you do fall asleep,
That's fine.
What about it?
What we're looking to do here is to maintain that blissful hypercognitive state.
And my words will anchor you into that state,
So all you have to do is listen to my voice.
Let the words wash over you.
And enjoy the moment.
So when we practice this practice,
We set what's called a sankalpa,
And a sankalpa is a positive affirmation,
Something that you need that you can manifest in your life.
So perhaps you have a low self-esteem,
Let's say.
Let's say you don't think terribly much of yourself for whatever reason.
And then perhaps your sankalpa is,
I love myself exactly as I am.
You know,
Maybe you have anxiety.
And constantly worried about what might happen in the future.
Then your practice,
Your sankalpa could be I live in the present moment and accept what is.
So as you can see,
These are fairly profound,
But they're set in the present tense,
And they're just examples.
It's yours,
Not mine.
So you find your sankalpa in your heart.
Drop into your heart.
Listen to what it has to say.
When you felt the message.
Bring it to mind.
Repeat it three times and simply let go.
Just let go.
So in yoga nidra we go through the five sheaths of the body.
And not get too involved with that,
But we're going to come back to our presence.
So initially we're just going to take your mind on a rotation of consciousness throughout your body.
So we're going to start with your right thumb.
Take your awareness to your right thumb,
Then your index finger,
Middle finger,
Ring finger,
Pinky finger.
Back of the hand,
Palm of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Ribcage,
Waist,
Hip,
Thigh,
Knee,
Shin,
Ankle,
Sole of the right foot,
Top of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Taking your awareness to the left thumb,
Index finger,
Middle finger,
Ring finger,
Pinky finger.
Back of the hand,
Palm of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Ribcage,
Waist,
Hip,
Thigh,
Knee,
Shin,
Ankle.
Sole of the left foot,
Top of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Feeling into the back of the body and the contact points between you and the mat.
The heels.
The back of the legs.
The buttocks.
The middle and the top of the spine.
The shoulder blades.
Back of the arms,
The elbows,
The back or the sides of the hands.
The back of the head,
The top of the head.
The face.
The chest,
Hips.
The knees.
And pause.
Both legs together.
Both hands together.
Both arms together.
The body,
The whole body.
Lying in yoga nidra.
Simple awareness of the body.
Or the first sheet.
Of our being.
The Annamaya Kosho.
Awareness of your physical form.
Now become aware of your breath.
The next she felt subtle there.
Pranamaya kosha.
Your energy layer.
Become aware of your breath.
Belly rise and belly fall.
Belly rise and belly fall.
Breath is soft and easy now.
And you're the witness of the body breathing.
Watch the body breathing.
Bring the number 27 to mind.
Breathe in 27.
Breathe out 27.
Breathe in 26.
Breathe out 26.
Breathe in 25.
Breathe out 25.
Keep going in that manner.
All the way down to zero.
Huh,
And if you happen to lose.
.
.
The count,
Then just come back to 27 and start again.
In your own time.
Jikar and deeper.
With the breath.
Let go of the count,
Just the breath.
Awareness of the body breathing.
That's all.
Nothing to do.
Body breathing.
Body living.
Use your imagination,
The power of your mind.
Manomayakosha,
To feel light.
Just imagine feeling light.
Drifting towards the ceiling.
Use your imagination.
And then,
Take the opposite.
Imagine the body feeling heavy.
Melting into the mat.
Heaviness in your form.
Imagine.
Remember a time when you were anxious.
I'm nervous.
UPSET Just remember her time.
And notice where that was in your timeline.
Are you still anxious about her?
Now imagine sitting by the beach.
In the moment.
Total presence.
Waves gently lapping onto your feet.
Waves gently lapping onto your feet.
Visualize a blue sky.
A bright sun.
A warm feeling.
A sailing boat in the distance.
Waves lapping on your feet.
Waves slapping on your feet.
The gentle sound of the waves moving backwards and forwards.
Crystal clear water.
A warm sun on your back.
A warm sun on your back.
Using your imagination.
You've ignited me a kusha.
Your wisdom center.
A feeling of bliss.
A feeling of bliss.
Your bliss consciousness.
Bless consciousness.
Anandamaya Kosha.
Close to the source now.
If you say it's Sankarpa.
Revisit it now.
Repeat three times in your mind.
And let go.
If plants are the seed in your subconscious mind,
This will manifest in your life.
All you have to do is believe.
Slowly starting to come back to this room.
Gently move the toes.
The fingers.
Stretch out a little bit and return.
Take your time.
Bring yourself back.
Come to a seated posture when you feel you're ready.
Bring the hands into Namaskar.
Keep the prayer with the heart center.
May we have love in our hearts.
Bring the prayer to the lips.
May we have truth in the speech.
Prayers to the forehead,
May we have gratitude in the mind.
Prayer back down to the heart centre and bow the head.
Namaste.
