Now,
The practice of yoga nidra begins.
Begin by finding yourself in a comfortable position,
Lying on your back,
Comfortably supported.
Arms will rest at your sides with your palms turned up to face the sky in a gesture of receptivity.
As you begin,
Start to comb through your body with your attention.
Notice any places that you encounter tension or some kind of gripping in your system where it feels as though the body is trying to hang on to something.
And as you notice these places,
Begin by simply allowing them to be exactly as they are.
No need to shift or change a thing.
You simply move through this practice of observing and locating them.
And allow them the permission to be.
Next,
Turn your attention to the parks in your body,
The landscapes in your body that are already in spaciousness,
Where you are already having an experience of ease and softness.
And as you map your attention to these spaces,
Begin to let them bloom and expand wider.
So that as your spaciousness grows,
It grows wide enough to envelop the places that experience tension to soften and slacken the places that you're gripping or holding on tightly.
And you invoke this spaciousness that already exists to allow the room for the rest to soften.
And by moment now,
Watch as the pockets of tension,
Little bits and pieces of gripping in your system start to dissolve,
Dissipate into that spaciousness.
Feel now as the body space equalizes into a soft and complete ease.
You feel your body growing more and more relaxed.
And as the body continues to soften,
You feel now a deep swelling of gratitude beginning in your heart and blooming out where this gratitude starts to fill up all of that spaciousness that you have cultivated.
All of the room that you have relaxed into.
And through that open field of gratitude,
You begin to drop in your sankalpa now.
Sankalpa is a short I am statement to describe an experience or a state of being that you are cultivating,
That you are growing into.
Stated as a present moment experience with deep gratitude and conviction now.
Repeat in your mind your sankalpa three times.
And into this soft and spacious body that you have softened into now,
Allow your awareness to drop even deeper so that your awareness and the light of consciousness can follow each point on your body that you hear named now.
As you hear it called,
Let the full light of your awareness land there and freely move as it moves to the next and to the next.
Beginning on your right hand side,
Right hand thumb,
Right index finger,
Middle finger,
Ring finger,
Pinky finger,
The palm of your right hand,
The back of your right hand,
Your whole right hand,
Your whole right hand,
Your whole right hand.
Right forearm,
Upper arm,
Right shoulder,
Right ribs,
Waist and hip.
Right upper leg.
Right lower leg.
The top of your right foot.
Your right foot big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
The sole of your right foot,
Your whole right foot,
Your whole right foot,
Your whole right foot.
The whole right side of your body as one.
Left hand thumb.
Left hand index finger.
Middle finger.
Ring finger.
And pinky finger.
The palm of your left hand.
The back of your left hand.
Your whole left hand.
Your whole left hand.
Your whole left hand.
Left forearm.
Upper arm.
Left shoulder.
Left side ribs.
Left waist and hip.
Left upper leg.
Left lower leg.
The top of your left foot.
Left foot big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
The sole of your left foot.
Your whole left foot.
Your whole left foot.
Your whole left foot.
The whole left side of your body as one.
The backs of your heels.
Backs of your calves.
Back of your thighs.
The back of your pelvis.
The length of your spine.
The backs of your shoulder blades.
The back of your skull.
The crown of your head.
Your forehead.
Eyebrows.
Cheekbones.
The tip of your nose.
Your upper lip.
Lower lip.
The tips of your earlobes.
The front of your throat.
Collar bones.
The front of your heart.
Front of your belly.
The roots of your sit bones.
Your whole body as one.
Your whole body as one.
Your whole body as one.
Turn your attention now back to the movement of your breath.
Feel the soft and even rising and falling of the wave of your breath.
Feel where it begins in your belly and expands outward to fill your whole body.
And then begin to experience that wave of your breath widening beyond the belly and the lungs.
Feel it washing over you from the roots of your feet to the crown of your head.
Washing over you and receding away.
Over and over again,
The breath washes.
Washing from the soles of your feet,
Passing over you,
The crown of your head,
And drawing back away.
Feel now that wave of your breath growing more and more subtle until you experience now a wave of light washing over you and receding away.
A soft golden light washes in and over you,
Clears and recedes away.
And though subtler than your breath,
It moves in sync,
Clearing over this body vessel,
Illuminating more subtle spaces of your being.
Breath by breath,
You follow this wave of light now.
And as the wave of light begins to recede once more,
Watch as it recedes back to an absolute pinpoint of focus.
One small beam of light,
Your whole vision now crystallizing into this tiny,
Narrow beam of light.
And this beam of light,
This one singular,
Pointed focus,
Holds all of your attention to it.
You narrow your vision down to that single,
Pointed focus.
Nothing else falls away.
And now,
In the same way that you would adjust the aperture of a camera lens,
Begin to shift and widen that singular point of focus.
Moment by moment,
See that circular,
Pointed vision growing wider and wider until it blooms beyond the capacity of your regular vision and begins to take in the entirety of the space in front of you.
The space above you.
The space on either side of you.
The space behind you.
And the space underneath you.
Your vision now continues to grow wider and wider,
To be all-encompassing,
To take in the multiplicity,
The weaving together of all of the layers that you now observe.
The vast complexity of this wide,
Open perspective.
And from that wide perspective now,
As you gaze around,
Your awareness falls on the image ahead of you.
And as you watch each image spring forth across the screen of your awareness,
Or illuminate some other sense in your experience.
Let each one rise and fall freely as your awareness moves with total ease from one to the next.
A yellow brick road.
A cloudless sky.
The smell of freshly brewed coffee.
A pink door.
A pink door.
A pink door.
A group of mourners.
The sound of a baby's first laugh.
Birthday candles being blown out.
A vast open field.
A deep,
Bottomless well.
A deep,
Bottomless well.
A deep,
Bottomless well.
Two people holding hands.
The feeling of hugging a loved one.
The front door of your own heart.
The front door of your own heart.
The front door of your own heart.
Your attention continues to rest on that front door of your own heart.
You see it grow more tangible,
More solid in front of you.
More fully material.
Notice the texture of the wood grain.
Notice if there are any carvings.
As you run your eyes over this doorway to your heart,
You notice a handle.
You feel an inexorable pull to reach out for that handle.
You begin to move towards it.
As you grasp and turn the handle,
The door opens with great ease and you step across the threshold into the vast rooms of your heart.
The door softly closes behind you and you begin to move about,
Exploring this vast network of rooms of your heart.
Notice the feeling,
The coloring.
Notice if there is any decoration.
Notice as you pass through these rooms,
These chambers of your heart,
How each one differs from the last,
And what the common thread is between them.
As you move through the final room,
You notice at the opposite end of that room,
A doorway.
And upon that doorway,
Another handle.
As you move through that next doorway,
You open up to find a staircase.
Soft and lightly colored in the space around it,
You begin to climb upwards.
You ascend the staircase and find yourself open in a wide and spacious loft.
There's a soft golden light pervading the entire space.
And as you enter and begin to walk around,
You realize that the room is circular.
You begin to walk about the outer edge of the room and upon the wall you see,
Etched into it,
A record of every thought that has ever passed through this space of your mind.
In tiny golden lettering all about these walls is circular space you see etched in,
Thoughts both loving and harsh.
Thoughts that are benign and ones that carry great meaning.
And you begin to select and choose to graze your fingers upon those thoughts that are most tender and loving,
The most compassionate thoughts you find written there.
You outstretch your fingertips and as you graze them with your fingers,
You feel them grow a little deeper.
You feel the grooves begin to illuminate a little bit more and these become the highlights.
You move around the entire circular room,
Choosing your thoughts,
Consciously curating the ones that you commit deeper to memory,
Each time choosing the most loving thoughts that you find.
And as you reach the starting point,
You find the staircase has shifted,
You begin to descend now,
Walking step by step down past the rooms of your heart and far below.
And at the base of the staircase you find another doorway.
You gently press against the doorway and it opens lightly at your touch.
And as you pass through you move into a room full of people.
Full of the essence of people.
Imprints of the souls of your ancestors.
You find the room full of people and as you gaze at them you recognize something familiar about them.
Something that feels comforting and like home.
Like a long forgotten story.
A place you used to know.
And as you gaze upon them you realize that this room is filled with the essence of your ancestors,
Those who came before you,
Who prayed for you without ever knowing your name,
Who hoped and dreamed for you without ever knowing of your existence.
And you greet each one with loving gestures and tender gazes.
And without words you communicate heart to heart with these ancestors.
Some you may recognize clearly,
Others you have never seen before.
And each imparts a blessing and a prayer to you as you move about.
When your heart feels full you feel a deep sense of gratitude for the legacy of the people,
The humans from whom you emanate.
And cloaked in their prayers you begin to depart.
With one last loving look around the room you turn and find another door has materialized in front of you.
And as you walk toward it the doorway dissolves and you pass into the space of pure consciousness.
Space closes behind you and you find yourself moving softly and sweetly into the realm of pure consciousness.
Where everything about you is nothing at all.
And where that nothing at all is in fact everything.
When you feel your attention disperse and expand into this spaciousness,
Formless,
Timeless,
And infinite.
And you feel your attention disperse and expand into this spaciousness,
Formless,
Timeless,
Timeless,
Timeless,
And endless.
Willingnesses are precious enough to last until its last breath.
You You You You You From far out in that vast landscape of consciousness your awareness begins to crystallize one thought One pure conscious thought From far out in that vast landscape of consciousness you start to feel again the magnetic pull of a grateful heart From far out in that vast landscape of consciousness you start to feel again the magnetic pull of a grateful heart Feel that field of consciousness now filled with a deep gratitude Let it permeate that space And from that formless,
Timeless space one singular thought begins to crystallize And into that space of gratitude you initiate again that crystallized thought form of your sankalpa You plant it here with deep and sweet conviction,
Trust in its movement,
Trust in its growth and expansion And you plant it three times now Sankalpa,
Sankalpa,
Sankalpa Sankalpa And through that crystallized thought you begin to crystallize the space around you You begin now to turn your attention back into your physical body Allowing yourself to remain still with just your awareness you explore again The solidity,
The steady rooting of this physical body You comb through it with your attention once more and observe the spaciousness that lives there The practice of yoginidra is now complete Haryom tattasat You can begin now to take very soft and gentle movements at your fingertips and toes with your eyes still closed Gently tip your head side to side and allow your inner awareness to explore this soft waking of your body Let that expand into whatever other movements you need to slowly start to wake your body back up And when you're ready you can slowly roll over onto your right hand side and spend some time there before you press your vast self back up to your seat Thank you for joining me in this practice today.
Many blessings to you.
Thank you for watching.
