Welcome.
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.
A method of remaining aware while the body enters deep relaxation.
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.
Yoganidra 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.
After the guided portion concludes,
The sound will continue steadily to support uninterrupted rest.
For now,
Remain here.
Alert.
At ease.
If you are ready.
We begin.
Lie down on your back 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.
If sleep comes later,
That is fine.
But for now.
.
.
Remain aware.
Bring attention to the natural breath.
No control.
No effort.
Simply observe.
Breath moving in.
The breath.
Moving out.
The breath moving in.
The breath moving out.
The breath moving in and out.
Now,
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 clear.
I live with awareness.
I make empowering choices.
I am ready for sleep.
Only one sentence.
Pick one.
Find 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.
Read times.
Now,
Leave it there.
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.
Hollow of the throat.
Right shoulder joint.
For.
Right elbow joint.
Live.
Middle of the right wrist.
Six.
Tip of the right thumb.
7.
Tip of the index finger.
Tip of the middle finger.
Nein.
Tip of the fourth finger.
10.
Tip of the small finger.
11.
Right wrist joint.
12.
Right elbow joint.
13.
Right shoulder joint.
14.
Hollow of the throat.
15.
Left shoulder joint.
16.
Left elbow joint.
17.
Left wrist middle.
18.
Left thumb top.
19.
Index fingertip.
20.
Middle fingertip.
21.
Ring finger.
22.
Little finger.
23.
Left wrist.
24.
Left elbow.
25.
Left shoulder.
26.
27.
Heart Center,
Anahata.
28.
Right nipple.
29.
Heart Center,
Anahata.
30.
Left nipple.
31.
Heart center.
Anahata.
32.
Solar plexus just below the bottom of the breastbone.
33.
Naval Center.
Two inches below the physical navel.
34.
Right hip joint.
35.
Right knee joint.
36.
Right ankle joint.
37.
Right Big Toe.
38.
Tip of the second toe.
39.
Tip of the third toe.
40.
Tip of the fourth toe.
41.
Tip of the small toe.
42.
Right ankle joint.
43.
Right knee joint.
Forty-four.
Right hip joint.
Forty-five.
Naval Center.
Two inches below the physical navel.
46.
Left hip joint.
47.
Left knee joint.
48.
Left ankle joint.
49.
Left big toe.
Fifteen.
Tip of the second toe.
51.
Tip of the third toe.
Fifty-two.
Tip of the fourth toe.
53.
Tip of the small toe.
54.
Right ankle joint.
55.
Right knee joint.
56.
Right hip joint.
57.
Naval Center.
Two inches below the physical navel.
58.
Solar plexus.
59.
Heart Center,
Anahata.
60,
Hollow of the throat.
61.
Center between the eyebrows.
Bring awareness to the breath at the navel.
Feel the abdomen rising.
And falling.
Begin counting backward from 27 to 1.
With each exhalation.
If you lose the count.
Begin again at 27.
No strain.
Remain aware,
Alert,
And relaxed.
Breathe in.
27.
Breathe in.
26 hours.
25 out.
Breathe in.
24 hours.
Breathe in.
February 23.
Experience heaviness in the body as if the body is made of stone.
Body heavy.
Dance.
Experience heaviness in the body as if the body is made of stone.
Experience heaviness in the body as if the body is made of stone.
With a body heavy.
Dance.
Solid.
As if made of stone.
Now lightness.
The body light.
Almost weightless,
As if floating.
Now,
Lightness.
Buddy Light.
Almost weightless,
As if floating.
Heaviness.
Lightness.
Cold.
As if exposed to winter air.
Cold.
As if exposed to winter air.
Warmth.
As if lying in sunlight.
Warmth.
As if flying in sunlight.
Compact.
Tightly wound,
As if being squeezed into a ball.
Compact,
Tightly wound,
As if being squeezed into a ball.
Expansive,
Spreading in every direction,
As if a part of everything.
Expensive.
Spreading in every direction.
As if a part of everything.
And aware.
Alert.
And relaxed.
Aware.
Alert.
And relaxed.
Bring awareness to the following images.
Allow each to appear and pass.
Bring awareness to the following images.
Allow each to appear.
And pass.
Move through these images without analysis.
A clear night sky.
A clear night sky.
A still lake at dawn.
A still lake at dawn.
Temple Lamb.
A temple lamp.
A mountain peak?
A mountain peak.
An empty cave.
An empty cave.
The sound of distant bells.
The sound of distant bells.
A vast open space.
A vast,
Open space.
Nothingness.
Nothingness.
Nothingness.
I'm not gonna miss.
Let images arise and pass.
Remain aware,
Alert,
And relaxed.
Let images arise and pass.
Remain aware.
You and relax.
Let images arise.
P.
O.
S.
At last.
.
.
Once again,
Bring your sankalpa to mind.
Once again.
Bring your sankalpa to mind.
Repeat it three times.
Clearly.
Steadily.
Repeated three times.
Clearly.
Steadily.
Remain aware.
As long as you are able.
Remain aware.
As long as you are able.
If sleep comes.
Allow it.
If sleep comes.
Allow it.
There is nothing to manage.
Nothing to adjust.
Rest here.
Rest here.
Rest here.
The sound will continue.
No ending bell.
No interruptions.
Rest.
In this field of sound.
You you
