Haryom Tatsat,
The practice begins.
Yoga Nidra is a process in which the body sleeps but the mind remains awake and aware.
It is a tool in which we disconnect from the physical body in order to discover the inner and more subtle aspects of ourselves.
Within this practice,
The use of live ambient sounds and melodies will be used to highlight and enhance the inner journey that is to be experienced,
Thus defining this practice as NADH NIDRA.
Completely relax the physical body.
Check that the body is comfortable in its position,
Temperature,
Clothing and posture.
If lying on the floor,
Check in relation to the midline of the body that the symmetry of the arms and legs are balanced in relation to the spine.
Check that there is no tension within any area of the body.
Feet and hands should be allowed to naturally drop to the sides,
The fingers to naturally curl.
And upon discovery of any tension that may exist,
Consciously breathe into this area and relax,
Telling the body to completely let go and surrender into this position.
Of the sounds that surround the body.
Navigating through the sounds,
One by one.
Allowing the sounds to draw shapes and patterns,
But keeping the mind moving from sound to sound.
Now hear the sound of your sun kalpa.
The sun kalpa,
A short positive statement reflecting the goals,
Ambitions or dreams that you wish to fulfill in this life.
Repeating the sun kalpa up to three times with faith and conviction that it will come to be.
Now hear the sound of your sun kalpa.
The sun kalpa is a positive statement reflecting the goals,
Ambitions or dreams that you wish to fulfill in this life.
Preparing for body rotation.
Repeating,
Visualizing and feeling the instructions that follow.
Awareness to the right hand thumb.
Index finger.
Middle finger.
Ring finger.
Small finger.
The palm of the hand.
The back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Arm pit.
Right side of the waist.
Right hip.
Right thigh.
Right kneecap.
Right shin.
The calf.
Ankle.
Top of right foot.
Soul of right foot.
The right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Feeling the five toes of the right foot together.
And now shifting awareness to the left hemisphere.
Left hand thumb.
Left hand thumb.
Index finger.
Middle finger.
Ring finger.
Small finger.
The palm of the left hand.
Top of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Left shoulder.
Arm pit.
Left side of the waist.
Left hip.
Thigh.
Kneecap.
Left shin.
Calf.
Ankle.
Top of left foot.
Soul of left foot.
The left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Feeling the five toes together on the left side.
And now bringing awareness to the back of the body.
The right heel.
Left heel.
Right buttock.
Left buttock.
The tailbone.
Lower back.
Middle back.
Upper back.
Back of the neck.
Feeling into the spine from the back of the neck down to the tailbone.
Tailbone to the back of the neck.
Awareness to the back of the head.
Crown of the head.
Hair.
And forehead.
Awareness into the right temple.
Left temple.
The right eyebrow.
Left eyebrow.
Eyebrow center.
Eyebrow center.
Right eye.
Left eye.
Right nose.
Left nose.
Nose tip.
The bridge of the nose.
Feeling into both nostrils.
The air moving through both nostrils.
Awareness into the mouth.
Both lips.
Right cheek.
Chin.
Jaw.
Throat.
Awareness into the upper chest.
The abdomen.
Naval center.
Naval center.
And now bring your awareness to whole body parts.
The whole right leg.
Whole left leg.
Right arm.
Whole left arm.
Whole left arm.
Left arm.
Left arm and right leg together.
Feeling into the right arm and left leg together.
Both legs,
Both arms together.
Front of the torso.
And back of the torso.
Feeling into the neck.
And the head.
And now bring your awareness to the whole body as a single unit.
Whole body.
The whole body.
And allow your awareness to rest upon the sensation of the natural breath moving through the body.
Like a moving tide.
The flow,
The in breath and out breath,
Riding each movement like a wave.
If the mind wanders from the practice,
You can introduce a count.
The body is breathing 21.
The body is breathing out 21.
The body is breathing 20.
The body is breathing out 20.
And in this way the mind and breath can remain connected.
Without needing to control the breath or judge the breath,
Simply observe and ride the natural flow.
In and out.
And releasing the mind from the breath,
Feeling or imagining that the body has become cold.
The body is cold.
And now feel or visualize the body is hot.
The body is hot.
Drawing forth upon the past experience of having lived this.
Apply that experience to the present state now.
The body is cold.
Feel or imagine the body is cold.
Shifting to the opposite sensation.
The body is hot.
The body is hot.
And now releasing all effort,
Allowing the body to resume a neutral state.
Bringing awareness to the mind space,
Chidakash.
Now see,
Visualize or imagine the shape of a flying phoenix.
An old ancient tree.
A lonely mountain.
A desert oasis.
The milky way.
Calm ocean.
Snowing forest.
Forgotten temple.
Cliff faces.
The rising sun.
The rising sun.
Hold your focus upon this image.
And within this point of light,
Feel the warmth and energy transmitted by this form.
And now recall your Sankalpa made at the beginning of the practice.
Again repeating it up to three times with faith,
Conviction and a sense of nourishment from the image of the rising sun.
And now recall your Sankalpa made at the beginning of the practice.
The Sankalpa,
Like a seed,
Is nourished by the energy of our focused concentration and intent.
And now recall your Sankalpa made at the beginning of the practice.
And like a seed,
It withdraws back into the soil of our subconscious and unconscious mind,
Where it can take root and continue to grow towards fulfillment and final manifestation.
Now shift awareness back.
From Chilakash,
The space of the mind,
And once again bridge the connection between the body and the natural breath.
Using the natural breath to feel into your physical body.
And once more become aware of the sounds that surround your physical body.
Recognizing that you have been practicing Yoga Nidra and the practice is now coming to an end.
Consciously expand the breath,
Deepening the breath,
And flooding the body with oxygen,
Light and vitality,
In order to stir movement for the day at large.
And gently,
When the mind and body feels connected once again,
Gradually introduce movement,
Perhaps in the fingers and toes,
And then increasing the volume and size to the legs and the arms.
Please make sure that the mind and body feels fully externalized before completing the practice.
Please make sure that the mind and body feels fully externalized before completing the practice.
Please make sure that the mind and body feels fully externalized before completing the practice.
Please make sure that the mind and body feels fully externalized before completing the practice.
