Yoga Nidra: Connect With Your Source
by Jana Belugí
Yoga Nidra is a powerful meditation derived from tantric practices, progressively inducing physical, emotional and mental relaxation. In this meditation, the image of the golden egg is used, and this is a powerful psychic symbol that is particularly suitable for concentration. Pure meditation is the conscious experience of this object in the unconscious, in which the distinction between conscious and unconscious is dissolved, and all psychological images stop.
Transcript
As we get ready for today's yoga ninja meditation,
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 and arms away from the body,
Palms facing up.
Make final adjustments in your position,
Clothes,
Blanket,
So that you are completely comfortable.
Please avoid any movement during yoga nidra practice.
Close your eyes and keep them shut throughout the whole practice.
Take a deep breath in through your nose and a breathe out through your mouth.
Take another breathe in and as you breathe out,
Feel the cares and worries of the day blow out of you.
Now I would ask you if you could get 10% more relaxed.
Take an extra breathe and release all the tension and get 10% more relaxed.
Relax your face,
Your body,
Your arms and legs.
Relax your thoughts,
Your expectations.
Relax any insecurities.
Surrender the whole body to the floor.
Observe the body,
Mentally check each and every part of the body.
And if there is any discomfort,
Please adjust it and relax the body now.
From now on,
Please avoid any movement until the end of the practice.
Stay still and awake.
Say mentally to yourself,
I am practicing yoga nidra.
I will not sleep.
I will stay awake.
Become aware of your breath.
Follow your breath for a while.
Watch it entering and leaving your body.
Acknowledge what is happening inside of your body,
How the air travels.
Just concentrate on your breath.
Do not force it.
Just acknowledge it and witness.
Now become a witness of your own body laying on the floor.
Look at your own self.
Look at your own self as you would look in the mirror.
Take a notice of your own aura,
The septal energetic body around your physical body laying on the floor.
Look at yourself from different angles,
From the front,
From the right,
From the left,
From the back.
Acknowledge what color is your aura.
Do not intellectualize,
Just watch the first color that comes into your mind.
Do not judge it,
Just witness.
Now it is time to make your sankalpa.
Sankalpa is a simple,
Positive resolve,
Something that you wish to come true in your life.
Remember that anything in life can fail,
But not the sankalpa made during the practice of yoga nidra.
Sankalpa is stated in a simple,
Positive form and in a present tense.
Start your sankalpa with I am and continue with what is important for you at this moment.
Take a moment to discover your sankalpa naturally.
Let it come to you.
Now when you have your sankalpa,
Please repeat it clearly with confidence and feeling,
Three times mentally to yourself.
Now we are going to rotate the awareness through different parts of the body.
Rotate the consciousness through different centers of the body as quickly as possible.
The awareness must move,
The awareness must jump from one part of the body to another,
According to my instructions.
I will be naming different parts of the body,
Moving your awareness between those parts.
Do not move,
Simply name the part mentally and feel it.
To make it easier you can imagine a gentle touch,
Like a butterfly landing on your body in those parts.
All of this will happen simultaneously and quickly.
Become aware of your right hand.
Right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand.
Become aware of the palm.
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Right side of the waist,
Right hip,
Right thigh,
Kneecap,
Calf muscle,
Ankle,
Heel,
Sole of the right foot,
Top of the right foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Become aware of your left hand.
Right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand.
Become aware of your palm.
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Left side of the waist,
Left hip,
Left thigh,
Kneecap,
Calf muscle,
Ankle,
Heel,
Sole of the left foot,
Top of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Now to the back.
Become aware of the right shoulder blade,
The left shoulder blade,
Lower back,
Lower back,
The right buttock,
The left buttock,
The spine,
The whole back together.
Now go to the top of the head,
The top of the head,
Forehead,
Right temple,
Left temple,
Right eyebrow,
Left eyebrow,
The space between eyebrows,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheek,
Left cheek,
Nose,
Tip of the nose,
Upper lip,
Lower lip,
Chin,
Throat,
Right chest,
Left chest,
Middle of the chest,
Navel,
Abdomen,
Pelvis,
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,
Buttocks,
Spine,
Shoulder blades,
The whole of the front,
Pelvis,
Abdomen,
Navel,
Chest,
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.
Please do not sleep.
Say to yourself,
I am awake.
Total awareness.
No sleeping.
No moment.
Go to your own body.
Go into your own body and become aware of your life force or so-called prana flowing in your body.
The life force which can be felt in a form of the heat.
You are aware of yourself.
You are aware of this kind of heat and you are aware of a comfortable sensation.
Become aware of your prana,
The life force.
Experience prana as heat.
Experience it through the whole body.
State on your navel a golden cord projecting upwards from your navel.
And this end of the golden cord is your physical body.
And the other end of the golden cord is your transparent body.
Try to see it.
Try to see your transparent body.
Trust it's there.
Just feel it.
Now see your physical body from the perspective of the transparent body.
Look down and see your physical body on the floor.
It might be a bit blurry or it can be well defined.
See both physical body and a transparent body floating above it.
Connected by a golden cord at the navel.
See both the physical body and the transparent body floating above it.
Connected by a golden cord at the navel.
Become aware of yourself.
Find out by asking yourself,
Am I aware of myself?
Am I sleeping or am I awake?
See your whole body from the top of the head to the tips of your toes as clearly as you can.
Try to see your body as being outside of it or simply watching it.
Ask yourself,
Am I this body,
The body that eventually is going to die?
Now look at your senses,
The five senses for which you experience this world.
Ask yourself,
Am I those senses?
The senses that will die with the body.
Now look to your mind,
The mind that you use to understand yourself and the world.
Ask yourself,
Am I the mind,
The mind that also dies?
Become aware of yourself.
Look to yourself and become aware of your aura,
The subtle energy field surrounding your body.
Become aware of this.
Ask yourself,
Am I this aura whose existence is tied to the body?
Look further,
Become aware of the prana,
The life force in your body.
Ask yourself,
Am I this prana?
Again,
Look within and become aware of the existence of your consciousness by which you know that you are practicing Yogic Nidra right now.
Ask yourself,
Am I this consciousness?
Does this consciousness still survive after the death of the physical body?
Look within and become aware of the golden egg in the center of your brain.
The golden egg,
Very small,
Very small,
That is the seat of your highness consciousness.
Look within and become aware of the golden egg in the center of your brain.
A very small golden egg that is the seat of supreme consciousness within you at your center.
Try yourself with it.
Try to see yourself as the golden egg and say to yourself,
Beyond the mind,
Body,
Senses,
The karma,
The nature and everything that is physical,
Mental,
Physic,
Unconscious,
I am the form of this golden egg.
Say to your mind,
I am that.
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.
Your blades and the floor.
Elbows and the floor.
The back of the hands and the floor.
The 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 the points simultaneously.
Now visualize the whole body laying on the floor.
Completely relaxed and calm.
It is time to repeat your sankalpa or resolve.
Repeat the same resolve that you made in the beginning of the practice.
Do not change it.
Repeat the resolve three times with full awareness and feeling.
Relax your efforts.
Draw your mind outside and become aware of your breathing.
Become aware of the natural breath.
Awareness of the whole body.
And awareness of the breathing.
Your body is laying totally relaxed on the floor.
You are breathing quietly and slowly.
Develop awareness of your body from the top of your head to the tips of your toes.
Become aware of the floor and the position of your body laying on the floor.
Feel all connection points between your body and the floor.
Place the room around you.
Become aware of your surroundings.
Start slowly moving your fingers.
Your toes.
Slowly stretch the whole body.
Slowly turn to your right side and come to a seated position.
Gently open your eyes.
The practice of yoga nidra is now complete.
4.6 (22)
Recent Reviews
Denise
May 12, 2020
Jana, wow a profound and incredible nidra practice!!! Thank you so very, very much for your wonderful meditation. I love your voice.
Taylor
May 7, 2020
I love this yoga nidra! Thank you for the visualization of golden cord from navel to transparent body. My awareness of the golden egg is so much clearer than ever before. Thank you and Namasté!