Namaskaram.
Thank you for being here.
My name is Elliot.
I will guide you through this yoga nidra practice.
This is a traditional form of yogic rest.
There is nothing to achieve here.
Nothing to improve.
We are not working on the mind.
We are not correcting the body.
We are simply observing.
Yoga nidra means yogic sleep.
It is a state between waking and sleeping where awareness remains present.
This recording is part of the held through the night series.
Where you intend to rest.
Arms slightly away from the body.
Palms turned upward.
Allow the body to be supported completely.
There is nothing to do.
Nothing to achieve.
Remain aware.
That is fine.
But for now,
Remain in this quiet and receptive state.
Bring awareness inward.
This is the time for sankalpa.
Sankalpa is a resolve.
A clear inner statement.
Not a desire.
Not a wish.
A simple truth you are choosing to establish.
It is short.
It is precise.
It is stated in the present tense as if it is already so.
Do not search for something complicated.
Choose something direct.
For example,
I remain steady.
I am ready for sleep.
Only one sentence.
Pick one and begin to make it your singular focus right now.
Keeping your sankalpa in mind,
Repeat it internally three times with steadiness,
With feeling as if planting a powerful seed in still fertile soil.
Do not analyze it.
Do not question it.
Simply repeat three times.
Sushanti meditation,
61 point body scan.
Lying in shavasana,
Corpse pose.
Ensure you are lying flat on your sleeping surface with your arms by your sides,
Hands open,
Facing upward.
As attention rests on each point,
One might visualize a point of light or simply feel the sensation,
Bringing gentle awareness to any areas of tension.
One point between the eyebrows.
Right shoulder joint.
Right elbow joint.
Middle of the right wrist.
Six,
Tip of the right thumb.
Seven,
Tip of the index finger.
Eight,
Tip of the middle finger.
Tip of the fourth finger.
Tip of the small finger.
Eleven,
Right wrist joint.
Twelve,
Right elbow joint.
Thirteen,
Right shoulder joint.
Hollow of the throat.
Left shoulder joint.
Sixteen,
Left elbow joint.
Seventeen,
Left wrist middle.
Eighteen,
Left thumb top.
Nineteen,
Index fingertip.
Twenty,
Middle fingertip.
Twenty-one,
Ring finger.
Twenty-two,
Little finger.
Twenty-three,
Left wrist.
Twenty-four,
Left elbow.
Twenty-five,
Left shoulder.
Twenty-six,
Throat.
Twenty-seven,
Heart center,
Anahata.
Twenty-eight,
Right nipple.
Twenty-nine,
Heart center,
Anahata.
Thirty,
Left nipple.
Thirty-one,
Heart center,
Anahata.
Thirty-two,
Solar plexus,
Just below the bottom of the breastbone.
Thirty-three,
Navel center,
Two inches below the physical navel.
Thirty-four,
Right hip joint.
Thirty-five,
Right knee joint.
Thirty-six,
Right ankle joint.
Thirty-seven,
Right big toe.
Thirty-eight,
Tip of the second toe.
Forty-nine,
Tip of the third toe.
Forty,
Tip of the fourth toe.
Forty-one,
Tip of the small toe.
Forty-two,
Right ankle joint.
Forty-four,
Right navel center,
Two inches below the physical navel.
Forty-six,
Left hip joint.
Forty-seven,
Left knee joint.
Fifty,
Tip of the second toe.
Fifty-one,
Tip of the third toe.
Fifty-two,
Tip of the fourth toe.
Fifty-three,
Tip of the small toe.
Fifty-four,
Right ankle joint.
Fifty-five,
Right knee.
Fifty-six,
Right hip joint.
Fifty-seven,
Navel center,
Two inches below the physical navel.
Fifty-eight,
Solar plexus.
Fifty-nine,
Heart center,
Anahata.
Sixty,
Hollow of the throat.
Sixty-one,
Center between the eyebrows.
Begin counting backward from twenty-seven to one with each exhalation.
If you lose the count,
Begin again at twenty-seven.
No strain.
Twenty-nine,
Remain.
Twenty-five,
Breathe out.
Allow enos to the following images.
Allow enos to the following images.
Allow enos to the following images.
Images without analysis.
The sound of distant bells.
The sound of distant bells.
A vast,
Open space.
Nothingness.
Nothingness.
Let images arise and pass.
