Namaste dear friends.
We will dive into a Yuga Nitya practice that is profound and simple.
It is a practice of 75 breaths.
This practice is important because it will guide us from experiencing the breath as a physical experience to a more energetic and subtle experience.
It will guide us from a physical dimension to a mystical dimension.
And in that realm is where the yoga nidra becomes alive.
So let's get started.
Lay down on your yoga mat or on top of a blanket.
Place a pillow or a bolster under your knees.
Make sure your heels touch the earth here.
Let your feet gently open outwards.
And you can place a folded blanket or a small pillow under your head for support.
But make sure it's not too high.
Place a cloth or a shawl over your eyes.
And if you are in a cold environment,
A blanket over your body.
Let your arms and hands lay along your body with the palms facing up.
And just take a few moments to settle in.
Yoga nidra means yogic sleep where we are allowing the peripheral dimension of the mind to rest,
Our physical body to rest and our awareness to stay awake.
So make any final adjustments.
Make sure you are comfortable.
And when you are ready,
Find a pause in sweet stillness.
Let your body feel heavy on the ground.
Feet opening gently outwards.
Shoulders and jaw relax.
Let's begin to become intimate with our breath and establish that relationship.
Move your awareness into your abdominal area and begin to deepen your abdominal breath.
Feel and see intuitively your belly rising as you inhale and falling as you exhale.
Keep your abdominal breath deep but also silent.
A loud breath will draw your attention outwards outside of yourself so keep the breath silent but deep.
Feel the belly rising smoothly as you inhale and your belly falling gently as you exhale.
Begin to smooth out the breath and feel your balancing both energies.
The energy of the inhale as your belly expands and the energy of your exhale as your belly falls.
Both parts of your breath equal both full.
As you remain present with your breath,
Remove any pause so the breath becomes a fluid and constant wave.
No beginning,
No end.
Remember we are moving from breath awareness into energy awareness.
The breath guides the mind and the mind follows breath.
Keep the breath deep,
Smooth,
Balanced and silent.
Continue breathing and move your attention to the center of your forehead.
This area is where we feel our sense of presence the most.
So just pause here,
Breathing deeply,
Reconnecting with your sense of presence.
On your next inhale move your awareness to the crown of your head and with your exhale go all the way down through your body to the soles of your feet like unbroken way.
Inhale from the soles of your feet to the crown of the head and exhale from the crown of the head to the soles of your feet.
Do that around 8 more times.
The inhale carries the ascending energy from the soles to the crown and the exhale carries the descending energy from the crown to the soles.
Like a wave flowing through your body,
Inhale soles to crown,
Exhale crown to soles.
As you continue to flow up and down your body with the breath,
Remember keeping your breath deep,
Silent,
Balanced and seamless.
Your next exhale bring the wave of the breath down to your ankles without a pause.
Inhale the wave from the ankles up to the crown of the head.
Exhale crown of the head to your ankles.
Inhale ankles to crown of the head.
Let this flow be completely effortless.
You are guiding this fluid breath and your mind is just witnessing,
Observing.
Next time you exhale down to your knees,
Inhale from your knees up to the crown of the head.
Exhale crown of the head to your knees.
Continue with this breath approximately 5 more breaths.
With mine moving like a stream,
Smooth and balanced.
Next exhale crown to pelvic floor.
Inhale pelvic floor up to the crown of your head.
Continue for 5 more breaths.
And as the wave of the breath shortens,
The wave becomes lighter.
You will begin to notice a deep,
Intelligent beginning to guide the rising and falling of the breath.
Effortless breath.
Continue to breathe and be aware.
Next exhale come down to your navel.
Inhale navel to crown.
Exhale crown to navel.
Approximately 5 breaths.
Don't overthink it.
Next exhale crown to the center of your chest.
Inhale center of your chest to the crown of the head.
Allow the breath to become even lighter.
We begin to sense the wave is inner guided and sustained by its own energy.
More and more we become the witness as the pranic intelligence takes over.
Next exhale crown to the throat.
Inhale throat to crown.
The lightest feel of the breath,
The pranic wave continues to move,
Rising up your body and falling,
Washing down your body.
Exhale crown to midbrain.
Inhale midbrain to crown.
Feel all is left is pure pranic awareness.
Finally begin to lengthen the wave.
Exhale crown to the opening of your nostrils.
Inhale nostrils to crown.
Exhale crown to the opening of your nostrils.
Exhale nostrils to crown.
Continue to breathe.
A little bit more breath.
Pranic intelligence is what is creating this internal movement.
Breath and mind are simply following.
Now to the last stage,
Moving between nostrils to center of your forehead.
Exhale center of your forehead to nostrils.
Inhale nostrils to center of your forehead.
Exhale center of your forehead to nostrils.
Inhale nostrils to center of your forehead.
Breath is almost non-existent,
Light,
Subtle,
Silent.
Release all effort.
Release the technique.
Let go and now rest beyond the body,
Beyond the breath,
Beyond the mind in the state of yoga nidra,
Yogic sleep.
Skipped you you you you you you you you you you you you you you you you you And when you're ready come up into a seated comfortable seated position Bring your palms together and rub your palms to generate heat bring your hands to cover your eyes Feel that warmth energy nourishing your mind and your senses Your hands to your heart center again feel that sense where you're deeply rested deeply awake Namaste
