Lie on the floor with your feet slightly apart.
The back of your hands and your elbows should be touching the floor and your head should be facing directly upwards in shavasana in the corpse pose.
If you are sitting that too is fine and start to relax your whole body.
Loosen the whole physical body.
Don't let any tightness remain in any part of the body.
Cease doing.
Make each and every part of your physical body looser and looser.
And now start to relax mentally as well.
And make yourself as comfortable as possible.
As comfortable as possible so you do not have to move your physical body until I say HADIOM TAT SAT at the end of the practice.
Now quickly with your mind inspect your whole body,
Your whole physical body.
Make sure it is all loose and relaxed.
The fingers are loose and not stiff.
And the toes are not moving.
They are still and relaxed.
The thighs and feet are not shaking.
They are still and relaxed.
If you are sleeping,
You should be sleeping with your eyes open and your eyes closed.
If you are sleeping on your back,
The head is facing upwards and the whole body is now lying comfortably.
It is like a dead body,
So still,
So quiet,
So immobile.
And maintain this tranquility and immobility until I ask you to move.
Now become aware of your natural,
Your normal breath.
The spontaneous,
Effortless breath.
Witness it's coming in and it's going out.
Witness it's coming in and going out without making any effort to breathe in or out.
Make the breath and the awareness go together.
From the throat to the navel,
The breath comes in.
And from the navel to the throat,
The breath goes out.
This breathing process goes on all the time.
But now,
You are doing it consciously.
The process of the natural breath causes the whole body to move and shake.
In some places the movement is slow and in others fast.
In some places the movement is slow and in others fast.
So feel the stomach moving up and down.
Feel the throat depression as well.
Once again become aware of your natural breath.
The breath comes from the navel to the throat and goes from the throat to the navel.
Keep watching each and every breath.
Don't let a single breath go in or come out without your noticing.
Keep the awareness constant and continued.
Constant and continued while we recite the mantra OM.
OM Once again.
OM One more time.
OM Keep awake.
Remain aware of what I am telling you and be conscious of what you are doing.
Do not become lost in any thoughts.
Do not allow yourself to slip into unconsciousness.
During the period of Yoga Nidra,
Sleep should be strictly avoided.
Now remember your Sankalpa,
Your resolve,
Your intention.
And with complete feeling and awareness,
Repeat your Sankalpa three times.
We now will move to the rotation of consciousness.
I will take you through the different parts of your physical body and you will visualize them and repeat their names mentally as I say them.
We start from the right side.
Right hand thumb.
Second finger.
Third.
Fourth.
Fifth.
Fourth.
Fifth.
All five fingers together.
Right palm.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Side.
Waist.
Hip.
Buttock.
Thigh.
Hamstring.
Knee.
Calf.
Ankle.
Heel.
Sole.
Right big toe.
Second toe.
Third.
Fourth.
Fifth.
All five toes together.
All right toes together.
Now go to the left side of your physical body.
Start with the thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
All five left fingers together.
Left palm.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Side.
Waist.
Hip.
Buttock.
Thigh.
Hamstring.
Knee.
Calf.
Ankle.
Heel.
Sole.
Left big toe.
Second toe.
Third.
Fourth.
Fifth.
All five toes together.
Now make your consciousness ready to travel alternately right and left.
Right and left from the toes up to the top of your head.
Start from the right big toe.
Second toe.
Third.
Fourth.
Fifth.
All right five toes together.
Left big toe.
Second toe.
Third.
Fourth.
Fifth.
All five left toes together.
Right sole.
Left sole.
Both soles.
Right heel.
Left heel.
Both heels.
Right ankle.
Left ankle.
Both ankles.
Right calf.
Left calf.
Both calves.
Right knee.
Left knee.
Both knees.
Right thigh.
Left thigh.
Left thigh.
Both thighs.
Right hamstring.
Left hamstring.
Both hamstrings.
Right buttock.
Left buttock.
Both buttocks.
Right hip.
Left hip.
Waist.
Lower part of the abdomen.
Upper part of the abdomen.
The whole abdomen.
Navel.
Stomach.
Right side.
Left side.
Right chest.
Left chest.
Center of the chest.
Depression of the chest.
Whole chest.
Right shoulder.
Left shoulder.
Right armpit.
Left armpit.
Right arm.
Left arm.
Right elbow.
Left elbow.
Right forearm.
Left forearm.
Right wrist.
Left wrist.
Right palm.
Back of the hand.
Left palm.
Back of the hand.
Right thumb.
Second finger.
Third.
Fourth.
Fifth.
All five fingers together.
Left thumb.
Second finger.
Third.
Fourth.
Fifth.
All five fingers together.
Right shoulder.
Left shoulder.
Right collarbone.
Left collarbone.
Center of the collarbones.
Depression of the neck.
Back of the neck.
Whole neck.
Chin.
Lower lip.
Upper lip.
Both lips.
Right cheek.
Left cheek.
Both cheeks.
Right ear.
Left ear.
Both ears.
All the teeth.
Tongue.
Right nostril.
Left nostril.
Nose tip.
Root of the nose.
The whole nose.
Right eyelid.
Left eyelid.
Right eye.
Left eye.
Right eyebrow.
Left eyebrow.
Both eyebrows.
Eyebrow center.
Right temple.
Left temple.
Forehead.
Back of the head.
Crown of the head.
Whole face.
Whole head.
Moving to the back.
Right shoulder blade.
Left shoulder blade.
Center of the shoulder blades.
Upper back.
Upper back.
Center of the back.
Lower back.
Right side of the back.
Left side of the back.
Whole back.
Whole spinal cord.
Right from Muladhara up to Anja.
Visualize the whole spine.
Not only the external bony vertebrae but the delicate,
Interior spinal cord as well.
Visualize the whole spinal column like a rod.
It is like a chain made out of rings of living bone which have been laid in a straight line.
Feel every part of it.
Right from the base of your spine to the top of your head.
Right from Muladhara up to Anja.
We move now to the chakra visualization.
Visualize just your spine lying on the floor.
Only the spine and not any other part of the body.
Feel as if you are standing nearby and watching it.
At the very bottom of the spine see your stem emerging from the inside.
At the top of this stem a flower is forming.
And around the flower are several leaves.
Beautiful,
Green round leaves with drops of dew glistening on them like pearls.
If you shake the leaves the pearls fragment into many small beads.
If you shake them again the small beads come together to form big pearls.
As you shake the leaves the water comes together and then disperses and fragments.
The lotus flower at Muladhara at your root chakra is dark red with four petals.
You are looking at it from the top because the root is underneath the spinal cord which is lying on the floor.
Then at the base of the spine in Swadhisthana at your sacral chakra see the vermilion lotus with six petals.
The leaves also have drops of water on them just like those in Muladhara.
You can shake them in the same way as you did in Muladhara and all the water disperses into many pearl like drops.
The water never touches the petals of the lotus flower.
Though the lotus is rooted at the bottom of the pond and it rises up through the water yet its petals are never wet.
Therefore the sages and yogis advise us always to be as detached from everything in the whole universe as the lotus leaf is from the water completely non-attached.
The lotus comes from the water it only survives due to the water yet it does not get wet.
The water cannot touch it.
In the same manner we all live in the world we eat and enjoy and suffer we practice sadhana and do many things yet we should be detached from all of this.
Now at Manipura the solar plexus chakra behind the navel visualize a tan petaled yellow lotus a tan petaled yellow lotus See the leaves underneath sparkling with pearl like drops of dew Behind the heart at Anahata chakra the heart chakra see a 12 petaled blue lotus a 12 petaled blue lotus It also has many leaves underneath covered with many fine drops of dew visualize it Now at Vishuddhi,
The throat chakra behind the throat is a 16 petaled purple lotus with many leaves under it and dew drops shining on them like pearls At Ajna the third eye chakra behind the Airdho center see a two petaled grey lotus with two leaves beneath it covered with dew drops and the radiant full moon is above them about 3 inches away Above the Anca chakra above the third eye chakra at the top of the head is Bindu there you will find the bright full moon and if you go still further above the full moon another 3 inches away you see the 1000 petaled bright red lotus at Sahasra the crown chakra there are so many petals at Sahasra and the water droplets are like gleaming kothils all around the bottom of them Now go to the moon again it is so quiet tranquil peaceful cool then go to Ajna the third eye see the dew drops on the leaves in Ajna see the dew drops on the leaves in Vishuddhi in the Troth chakra In Anahata the heart chakra In Manipura the solar plexus chakra In Swadhisthana the sacral chakra And in Muladhara the root chakra As the moonlight strikes them the drops of water on the leaves shine like hundreds of jewels some look simple like pearls others look like kothil it depends on your angle of vision they are shining like diamonds,
Like nuggets of gold and silver like many moons like stars and the flowers are only able to be seen due to the light reflected from those brightly shining jeweled drops Once again visualize Muladhara the root chakra with all the leaves and dew drops on them then Swadhisthana the sacral chakra Manipura the solar plexus chakra Anahata the heart chakra Vishuddhi the Troth chakra Ajna the third eye chakra Bindu the moon and Sahasrara the crown chakra and in Sahasrara see the thousand petals see the leaves with the droplets of water shining like jewels feel the qualities of the different chakras and whatever sensations are emanating from them Once more Sahasrara the crown chakra Bindu the moon Ajna the third eye chakra Vishuddhi the Troth chakra Anahata the heart chakra Manipura the solar plexus chakra Swadhisthana the sacral chakra and Muladhara the root chakra Now place your whole physical body on a lotus flower your whole physical body on a lotus flower your whole physical body is lying relaxed on the lotus and the flower is merging into your physical body Now remember your resolve your Sankalpa your intention with complete feeling with complete awareness your Sankalpa three times and now once again become aware of the physical body the gross mortal body become aware of its position lying in Shavasana or if it is sitting become aware of its position and become aware of the fact that it is practicing Yoga Nidra and as a result of this relaxation the whole body on the physical mental emotional and spiritual levels has become so quiet tranquil peaceful yet so fresh revived energetic the whole body become aware of the whole body become aware of the whole environment become aware of you and me together in this live event become aware that I am leading you in Yoga Nidra and that you are practicing it become aware of the whole environment the whole environment the whole environment and if you are in the sleeping position without jerking your body without opening your eyes sit up slowly if possible sit in Sukhasana in the cross-legged position with the head and back straight and now inhale deeply and while exhaling chant Aum the practice of Yoga Nidra is now complete you may open your eyes Adi Aum Tat Sat
