Welcome to this practice of Yopinitra.
It is designed to ease physical pain that you're experiencing.
It can be an old injury,
Trapped nerve or simply an irritating headache.
Please set the intention to work with your pain and let's begin.
As we get ready for Yoganitra,
Please get as comfortable as you can.
Lay down on your mat in a Shavasana pose,
Laying on your back.
The whole body is centered and straight.
Legs are slightly apart,
Arms away from the body,
Palms facing up.
Head in one straight line with the spinal cord.
Make sure that you are comfortable by making final adjustments.
Gently close your eyes.
Please keep your eyes closed and avoid any movement during the whole practice of Yoganitra.
Take a deep inhale through your nose and a deep exhale through your mouth.
Take another inhale and as you exhale,
Feel any remaining tension releasing from your body.
And another breath in and out,
Feeling any cares and worries of the day flowing out of you.
With the next breath,
Make yourself 10% more relaxed.
Relax your face,
Your mouth,
Your tongue.
Relax your expectations.
Relax any insecurities.
Relax your thoughts.
Do not attempt to stop your thoughts.
Simply tell them,
I will think about you after the practice.
Shall the thoughts occur,
Let them come and go without any judgment.
But do not think them.
Now visualize the space around you.
With your eyes closed,
Imagine the space and any objects around you.
See your body lying perfectly still and relaxed on the floor.
Be an observer.
Watch your physical body like you're standing next to it.
Watch your beautiful,
Peaceful body on the floor in front of you,
Breathing calmly.
Develop an awareness of the body from the top of the head to the tips of the toes and mentally say to yourself,
Relax.
Complete stillness and complete awareness of the whole body.
Again,
Relax.
Continue your awareness of the whole body.
The whole body.
During this meditation,
Your body will be functioning only on the levels of hearing and awareness.
And the only important thing is to follow my voice.
Do not try to intellectualize or analyze my instructions.
Simply follow my voice with total attention and no judgment.
At times you might feel like you're falling asleep.
This is okay.
Do not judge yourself.
Simply get your attention back to my voice,
Guiding you and continue the practice.
Become aware of the fact that you're going to practice yoga nidra.
Say mentally to yourself,
I am aware.
I am going to practice yoga nidra.
I will not sleep.
Repeat it to yourself three times mentally.
The practice of yoga nidra begins now.
Begin by noticing everything you are aware of in this moment.
Notice sounds,
Distant sounds and close sounds,
External sounds and internal sounds.
Smells,
Temperature in this room and of your body.
Notice the air.
It is slightly cooler when inhaled and slightly warmer when exhaled.
Notice your emotions,
Thoughts and any internal sensations.
Simply welcome,
Recognize and witness everything in your awareness without any judgment,
Just awareness.
Think of your sankalpa for this practice.
Sankalpa is a short positive resolve,
An intention or a purpose.
The resolve you make during yoga nidra is bound to come true in your life.
Example of sankalpa for today's practice can be my body is healthy and relaxed,
Allowing me to experience my life to its fullest.
Phrase your sankalpa carefully in a present tense so it reflects exactly what you want in this moment.
Repeat it to yourself mentally three times.
Bring your awareness back to your body.
We now begin rotation of consciousness,
Rotation of awareness by taking trip through the different parts of your body.
As quickly as possible,
Shift your awareness from part to part following my instructions.
Become aware of your right hand,
Right hand thumb,
Second finger,
Third finger,
Fourth finger,
Little finger,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Right side of the waist,
Right hip,
Right thigh,
Right buttock,
Kneecap,
Calf muscle,
Ankle,
Heel,
Sole of the right foot,
Top of the right foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Pinky toe,
The whole of your right side of the body.
Become aware of the whole right side of the body.
Shift your awareness to the left side of the body.
Become aware of your left hand thumb,
Second finger,
Third finger,
Fourth finger,
Little finger,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Left side of the waist,
Left hip,
Left thigh,
The left buttock,
Kneecap,
Calf muscle,
Ankle,
Heel,
Sole of the left foot,
Top of the left foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Pinky toe,
The whole of your left side of the body.
Become aware of the whole left side of the body.
Now to the back.
Become aware of the right shoulder,
Left shoulder,
Right shoulder blade,
Left shoulder blade,
Middle back,
Lower back,
The spine,
The whole back together.
Become aware of the whole back together.
Now go to the top of the head,
The top of the head,
Forehead,
Right eyebrow,
Left eyebrow,
Both eyebrows together,
The space between eyebrows,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Both eyes together,
Right ear,
Left ear,
Both ears together,
Right cheek,
Left cheek,
Nose,
Tip of the nose,
Upper lip,
Lower lip,
Chin,
The whole face together,
Throat,
Right chest,
Left chest,
Middle of the chest,
Navel,
Abdomen,
Pelvis area,
The whole of the right leg,
The whole of the left leg,
Both legs together,
The whole of the right arm,
The whole of the left arm,
Both arms together,
The whole of the back,
The whole of the front,
The whole of the back and front together,
The whole of the head,
The whole body together,
The whole body together,
The whole body together.
Do not sleep.
Stay awake and aware.
Begin to feel as if your entire body is very large.
Feel this expansion into the space outside of your skin.
Your body is very large.
Now,
Adopt the feeling of being very small.
Imagine your body shrinking to a very tiny self.
Again,
Very large.
Now,
Very small.
Now,
Adapt the feeling of being both large and small simultaneously.
This does not need to make sense.
Simply feel both large and small simultaneously.
What are you aware of at this moment?
Sensations will come and go.
In one moment you may feel small in another large.
What is the part of you that can be both small and large?
Sensations reveal your unchanging,
Underlying awareness.
Bring your awareness to your breath.
Feel the air gently flowing in and out of your nostrils.
Focus on your left nostril only.
Try breathing with your left nostril only.
In and out.
Only left nostril.
Continue practicing breathing with your left nostril only.
Now,
Only your right nostril.
You can breathe only with your right nostril.
Bring your whole awareness to your right nostril.
Do not intellectualize.
Just breathe with no effort from your right nostril.
Continue breathing with your right nostril only.
Remember,
You are in control of your body.
Your body listens to you and you listen to your body.
Now release your efforts and continue breathing normally.
Bring in a sensation of your pain.
The pain that has been bothering you for a while.
Embrace this pain without any judgement.
Welcome,
Recognize and witness this pain.
If this pain would be a color,
What color would it be?
If this pain would be an object or a person,
What or who it would be?
If this pain would be an emotion,
What would it be?
Feel this emotion.
Welcome,
Recognize and witness this emotion.
Whatever emotion it is,
Remember it is not good nor bad.
It is simply an emotion.
If this pain could talk,
What would it tell you?
Open up to receive a message this pain has for you.
No judgement,
No effort.
Just allow yourself to receive the message.
This message can be in the form of words or in the form of an image.
Do not intellectualize.
Just let the message come.
Now thank your pain.
Say mentally,
Thank you.
I hear you,
I understand you.
With gratitude,
Watch this pain dissolving.
Take a deep breath in and a deep breath out,
Releasing the pain.
Come back to the feeling of your body laying on the floor.
Become aware of the whole body and the floor.
The whole body in relation to the floor.
And at the same time become aware of the meeting points of the body and the floor.
Those are very subtle physical points between the body and the floor.
Feel the meeting points between the back of your head and the floor.
Shoulder blades and the floor.
Elbows and the floor.
The back of the hands and the floor.
Buttocks and the floor.
The calves and the floor.
The heels and the floor.
Awareness of all the meeting points between the body and the floor.
The sensation of all points simultaneously.
Repeat your sankalpa or intention for this practice.
Repeat it mentally three times exactly as you stated in the beginning of the practice.
Bring your awareness back to the space you are at.
Visualize the room around you.
Become aware of your surroundings.
Notice sounds,
Smells.
Feel your body from top of the head to the tips of the toes.
Slowly move your fingers,
Your toes.
Take a slow deep stretch.
Gently open your eyes.
The practice of yoga nitra is now complete.
