Prepare and settle the body for the practice of Nidravidya.
In this process the body rests and the awareness remains awake and alert.
Lying in a straight line in Shavasana,
Legs slightly apart with feet dropping out to the sides.
Buttocks is heavy.
Arms are heavy and relaxed a little bit away from the body with the backs of the hands resting gently on the floor and a natural curl to the fingers.
Allow your shoulders to melt and rest into the floor beneath.
Feel length in the whole spine including the back of the neck.
Feeling the head heavy and supported.
Soften the features of your face.
The space between the eyebrows melting and softening.
All the tiny muscles around your eyes are allowed to relax.
Separate the teeth slightly in the mouth and allow the tongue to rest in the lower part of the jaw.
Shavasana,
The corpse pose.
Commit your body to stillness for the entire practice of Nidravidya.
We begin the process gently awakening our sense of hearing and sending it out in all directions listening to sounds in the outside space.
Keep the awareness fluid gently moving from sound to sound as you push your awareness further and further out.
Keep on listening.
Keep moving the awareness from sound to sound as you draw closer now to sounds just outside of the room.
Closer still listening to the sounds inside the room.
Move your awareness through the room listening for sounds.
Drawing closer still to the sounds inside your physical body.
The subtle sounds,
Breath,
Heartbeat.
And now letting go of sounds but staying present in the physical body as you follow my voice I will guide you through a rotation of consciousness throughout the physical body.
As I name each body part bring your full feel and awareness into that body part beginning with the right hand and the right hand thumb.
Forefinger of the right hand,
Middle finger,
Ring finger,
Little finger,
Back of the hand,
Wrist,
Elbow,
Shoulder,
Right side of the waist,
Right hip,
Thigh,
Kneecap,
Calf,
Ankle,
Right heel,
Sole of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Keep following along with your awareness.
Move to the left side of the body bringing the awareness to the left hand and the left hand thumb.
Forefinger of the left hand,
Middle finger,
Ring finger,
Little finger,
Back of the hand,
Wrist,
Elbow,
Shoulder,
Armpit,
Left side of the waist,
Left hip,
Thigh,
Kneecap,
Calf,
Ankle,
Left heel,
Sole,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Keep following and move your awareness to the back of the body.
Right buttock,
Left buttock,
Right side of the back from hip to shoulder,
Left side of the back from hip to shoulder,
Right shoulder blade,
Left shoulder blade,
Space between the shoulder blades,
Back of the neck,
Back of the head,
Crown,
Forehead,
Right eyebrow,
Left eyebrow,
Right temple,
Left temple,
Eyebrow center,
Right ear,
Left ear,
Right cheek,
Left cheek,
Right eye,
Left eye,
Bridge of the nose,
Upper lip,
Lower lip,
Chin,
Throat,
Center of the chest,
Upper abdomen,
Navel center,
Lower abdomen,
Pubic bone,
Groin,
The right leg from hip to toe,
The left leg from hip to toe,
Both legs together,
The right arm from shoulder to fingertip,
The left arm from shoulder to fingertip,
Both arms together,
Trunk of the body,
Whole neck and head,
The whole of the right side of the body,
The whole of the left side of the body,
Feeling the whole body,
The whole physical body.
As one unit,
Feel your whole physical body lying over the floor.
And now drawing the awareness to the center of the chest,
Begin to feel or imagine that the breath flows into and out of the physical body space through the center of the chest.
Go on observing the breath as it flows,
Inhaling through the center of the chest and exhaling out of the center of the chest.
If it helps,
You can visualize the breath as a stream of silver or white light entering and exiting the body through the center of the chest.
Continue practicing.
Maintaining awareness of breath at the center of the chest.
And now gently letting go of this breath awareness.
Letting go of breath awareness at center of chest,
Return to your natural and spontaneous flow of breath,
Drawing the awareness up to your mind space or Chittakasha,
The space of the mind that exists behind the forehead and the closed eyes.
Perceiving deeply forward into this space,
Allowing any content,
Form or movement to exist and enter here.
Go on watching the space of your mind.
Detached awareness.
And now letting go of your Chittakasha,
Withdraw your awareness from the inner space.
Bring up your sankalpa,
Your personal resolve for yourself,
Something you wish to change or achieve in your life.
Repeating the sankalpa three times with full faith that it will come to pass.
Get as close to the feeling of your sankalpa as you can,
Allowing it to penetrate deep into the mind.
And now leaving sankalpa,
Letting go of sankalpa for now,
Coming back to the sensation of breath,
Spontaneous breath as it flows in the body.
Being aware of the body,
The whole body,
The whole physical body lying here in this space.
Know who you are and where you are.
Come back to your physical body.
Begin to deepen your breath.
Use the breath to come back to the physical body.
Hari Om Tat Sat.
Nidravidya is now complete.
Feel free to bring gentle movement to the body,
Hands,
Feet and head.
In your time taking a deep and full body stretch with the arms raised overhead,
Turning to one side and sitting up.
You can open your eyes and relax all efforts.
