Welcome to Joggenidra.
Leave your eyes open for the moment and take your time to appreciate fully the room in which you are practicing and your body's position.
You are sitting comfortably or lying down on your back,
On your side or on your belly,
So that you can remain as motionless as possible during the meditation.
Contemplate serenely what you can now see before your eyes.
Then prepare yourself to drop your eyelids very slowly and gently,
Turning your gaze inwards.
Keep your eyes closed during the whole exercise.
I will ask you to open them again at the end.
Note your body's position from the inside.
You are sitting or lying completely straight.
Palms are facing upwards,
Feet hip-wide apart.
Your legs are relaxing from the hip joints,
Rotating slightly outwards.
If you need to make any adjustments,
Do it now.
Feel the dimensions of your body in space,
From the feet to the top of the head,
Between left and right,
Between your lower back and your belly.
Feel all the points where your chair or ground supports your body.
From the back of the head to the feet.
Take note of your ability to move.
And take note of the fact that now you will not make use of it.
Observe your natural breathing.
Let yourself become calmer and more serene every time you exhale.
Let go of all tightness,
Mental and physical.
Sound the mantra Ayum three times,
Aloud or silently in your mind.
Ayum Two more times at your own pace.
Observe all noises outside this room.
Take them in one by one and store them away in your ear.
Now observe all noises inside this room.
Again,
Take them in and store them away.
Take note of the subtle sounds in your body and mind.
Observe what feeling is present within you in this moment.
Observe the flow of your thoughts getting ever more gentle,
Floating by your awareness with a touch as light as a feather.
Observe the intervals between the thoughts.
Observe everything.
Take hold of nothing.
My voice will guide you through Yoganidra.
In this exercise there is no right or wrong.
Try to follow the instructions as far as you can,
But do not concentrate too hard.
Say to yourself,
I am now practicing Yoganidra.
During this exercise I will relax deeply and yet stay fully awake.
I am aware of my body and of my mind.
Call your sankalpa to mind,
Your highest decision.
If you do not have one yet,
Use,
My life is filled with joy and serenity.
Repeat your sankalpa three times,
Very carefully and full of trust.
Always use the exact same words.
This decision will manifest in your life.
My voice will now guide your awareness through your body.
Do not concentrate too much and just follow the speed of the instruction.
Imagine the flow of your awareness being a stream of healing light,
Filling and connecting every body region.
Be aware of the right hand,
Thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm,
Back of the hand,
Lower arm,
Right elbow,
Upper arm,
Shoulder,
Shoulder joint,
Right armpit,
The right side of your torso,
Hip joint,
The right thigh,
Knee,
Shank,
Ankle,
Heel,
Sole of the right foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
The entire right foot,
Healing light filling the entire right side of the body.
Be aware of the left hand,
Thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm,
Back of the hand,
Lower arm,
Left elbow,
Upper arm,
Shoulder,
Shoulder joint,
Left armpit,
The left side of your torso,
Hip joint,
The left thigh,
Knee,
Shank,
Ankle,
Heel,
Sole of the left foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
The entire left foot,
Healing light filling the entire left side of the body.
Feel your right toes,
Left toes,
Right sole,
Left sole,
Right heel,
Left heel,
Right calf,
Left calf,
Right knee pit,
Left knee pit,
Right hamstrings,
Left hamstrings,
Right buttock,
Left buttock,
The right part of your back,
The left part of your back,
The entire spine,
The entire back,
Right shoulder blade,
Left shoulder blade,
Neck,
The back of the head,
Scalp,
Top of the head,
Forehead,
Right eyebrow,
Left eyebrow,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Right ear,
Left ear,
Right nostril,
Left nostril,
Upper lip,
Lower lip,
Chin,
Right jaw joint,
Left jaw joint,
Throat,
Right collarbone,
Left collarbone,
Right breast,
Left breast,
Center of the breast,
Upper belly,
Navel,
Abdomen,
Right groin,
Left groin,
Right thigh,
Left thigh,
Right knee,
Left knee,
Right shin,
Left shin,
The back of the right foot,
The back of the left foot,
The entire right foot,
The entire left foot,
Both feet together,
Right leg,
Left leg,
Both legs,
Right arm,
Left arm,
Both arms,
The entire back of the body,
The entire front of the body,
The whole body,
The whole body,
The whole body.
Feel the points where the body touches the ground or the chair,
Back of the head,
Shoulders,
Arms and hands,
Back,
Pelvis region,
Legs,
Feet,
The whole body and its support.
Feel Mother Earth dependably holding you.
Observe the natural breath.
Concentrate each breath with all possible attention.
Be aware of the temperature of the breath.
Move your awareness back and forth with the flow of air.
Feel the movement of breathing behind the navel.
If thoughts surface,
Let them come and go again without interfering.
Count your natural breaths behind the navel from 27 downwards.
Inhale,
Exhale,
27.
Inhale,
Exhale,
26.
Inhale,
Exhale,
25.
Go on in your own rhythm.
Inhale,
Exhale,
27.
Inhale,
Exhale,
27.
Go on in your own rhythm.
Inhale,
Exhale,
27.
Inhale,
Exhale,
27.
Go on in your own rhythm.
Inhale,
Exhale,
27.
Inhale,
Exhale,
27.
Go on in your own rhythm.
Inhale,
Exhale,
27.
Go on in your own rhythm.
Stay awake and fully present.
Let the body become very heavy.
Now produce a feeling of lightness.
The body becomes light as a feather.
Let the body be filled with cold.
Now bring warmth into the body from the center out to the fingertips to the toes.
Very warm as on a hot summer's day in a hot tub.
Now concentrate on the dark space in front of the closed eyes.
Observe the space and all that may emerge without being involved.
Practice non-judgmental awareness.
Imagine yourself walking in a park on an early morning.
The sun is still below the horizon.
This park is a wondrous place,
Serene and full of nature's energy and love.
You are walking over the grass.
Listen to the birds sing from the trees,
Welcoming the new day.
Be aware of the smells of the earth,
The trees and the flowers.
Look at the glittering dewdrops on the flowers' petals.
You go on and come to a clearing.
There you encounter a small lake in the middle of a meadow bathed in light.
The lake's surface is completely still.
The water is crystal clear.
You can see every single stone on the lake ground.
You sit down at the lake contemplated surface and become completely still.
There is a feeling of deep serenity and harmony.
Be you at this feeling for a moment.
Let it fill you completely.
You will now hear some words.
Let them drop into your consciousness like drops on the flat surface of the lake.
Observe the concentric waves produced on the surface subsiding slowly.
While observing this,
Stay in the center of the wave rings.
Peace.
Peace.
Peace.
Peace.
Harmony.
Harmony.
Harmony.
Laughter.
Laughter.
Fear.
Fear.
Love.
Love.
Bring your awareness back to the inner space behind your closed eyes.
Relax in this friendly,
Warm darkness.
If thoughts surface,
Let them come and go.
Be conscious of your breathing.
Remember your sun kalpa and repeat it several times,
Full of mindfulness and trust.
My life is filled with joy and serenity.
Notice how your belly is moving slightly with the breath.
Consider your awareness on your belly.
By way of your belly,
You reconnect to the outer world,
The room in which you are practicing and your daily life,
Storing all experiences and all energy of harmony you've gained to use whenever needed.
Now deepen your breathing.
Move your toes,
Move your fingers,
Feet,
Hands,
Legs,
Arms.
Move the entire body,
Expand,
Stretch,
Whatever movements feel good now to you.
Rub your hands gently and place them over your eyes,
Ears,
Or on whatever zone of the body that needs it now.
Now prepare yourself to open your eyes very gently.
Open your eyes.
Look at what you can see now through your open eyes and allow yourself to fully reconnect to the world around you and to go on with your day in a refreshed and clear state of mind.
This is the end of the Yoga and Walkalong demand practice
