Welcome to this Yoga Nidra meditation.
This practice includes an open sand kelpa for you to create and set your own resolve.
The meditation also includes around six minutes for open focus toward the end of the meditation.
Make yourself comfortable lying on your back or sitting up supported.
Making a relaxed place with whatever you need to feel as comfortable as possible.
Getting ready to do nothing,
Simply resting.
This is an opportunity to allow your body to rest and your mind to rest so that guidance from your heart or from your higher intelligence may have space and stillness to be felt and heard.
Gently close your eyes when you are ready and take a deep breath and as you breathe out begin to let go of tension in your body and in your mind.
In the practice which follows you are going to develop the feeling of deep relaxation in the body.
It is not necessary to deliberately relax your muscles,
Simply develop the feeling of relaxation.
It is like the feeling you have just before sleep when relaxation becomes deep but try to keep yourself completely awake for this practice.
During this practice you are functioning on the levels of hearing and awareness and the only important thing is to follow the voice.
You must not try to intellectualize or analyze the instructions as this will disturb your mental relaxation.
Simply follow the voice and if thoughts come to disturb you from time to time just allow the thoughts to be there and then to pass by like clouds floating in the sky.
Resist the temptation to jump on any of these clouds or to analyze your thoughts.
Just see them and let them be,
Allowing the thoughts to pass by.
Become aware now of sounds in the distance.
Notice sounds outside the building.
Without analyzing allow your attention to move from sound to sound.
Bring your attention to closer sounds,
To sounds inside the building,
To sounds inside the space you're resting in.
Now notice the points of pressure on your body upon the surface you're resting on.
Notice each area where pressure is felt.
Now notice all of these points at once.
Become aware of other sensations on your skin.
Now bring your attention to internal sensations.
Just noticing with passive awareness the sensations inside your body.
Now develop awareness of the room you are in.
Without opening your eyes visualize the four walls,
The ceiling,
The floor,
The furniture.
Visualize your body resting in the room.
Become aware of the existence of your physical body resting.
Total awareness of your body resting in total stillness.
At this moment you may make your sankalpa or resolve.
Allow the feeling of your sankalpa,
Your intention for yourself,
To arise.
The sankalpa is to be a short positive statement in simple language.
So create that statement now.
And now repeat your sankalpa three times mentally with the feeling of it made manifest and with the certainty that your sankalpa is now stored within you.
Your whole being is now following its direction ready to create new realities.
Now you will move your consciousness through the different parts of the body.
As quickly as possible awareness will jump from part to part.
Please repeat mentally the name of each part and simultaneously become aware of that part of the body.
The practice begins with the right hand,
Right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
The wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Underarm,
The right ribs,
The right waist,
The right hip,
Upper leg,
Knee,
Lower leg,
Ankle,
Heel,
The sole of the right foot,
The top of the foot,
The big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Move your awareness to your left hand,
Left hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
The wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Underarm,
The left ribs,
The left waist,
The right hip,
Upper leg,
Knee,
Lower leg,
Ankle,
Heel,
The sole of the left foot,
The top of the foot,
The big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Move your awareness now to the back of your shoulders,
Right shoulder,
Left shoulder,
Right shoulder blade,
Left shoulder blade,
Right side of the back,
Left side of the back,
Right buttock,
Left buttock,
The spine,
The whole of the back together.
Moving now to the top of the head,
Crown of the head,
Forehead,
Right eyebrow,
Left eyebrow,
The eyebrow centre,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheek,
Left cheek,
The nose,
Right nostril,
Left nostril,
Upper lip,
Lower lip,
Upper row of teeth,
Lower row of teeth,
Jaw,
Throat,
Right collarbone,
Left collarbone,
Right side of the chest,
Left side of the chest,
Middle of the chest,
Upper abdomen,
Lower abdomen,
The whole of the front of the body,
The whole of the right leg,
The whole of the left leg,
Both legs together,
The whole of the right arm,
Whole of the left arm,
Both arms together,
Whole of the back,
Whole of the front,
Whole of the head together,
Legs,
Arms,
Back,
Front,
Head together,
The whole of the body together,
The whole of the body together,
Gently moving attention now to the natural in-going and out-going breath,
Feel the flow of your breath in and out of your lungs,
No need to change the rhythm,
There is no effort,
Maintain awareness of your breath,
Complete awareness of the breath,
Now concentrate your awareness on the movement of your navel area,
Concentrate on your navel movements,
Your navel is expanding and contracting with each breath cycle,
Concentrate on this movement in synchronization with your breath,
Now begin counting your breaths back from 54 to 1 like this,
54 navel expanding,
54 navel contracting,
53 navel expanding,
53 navel contracting,
52 navel expanding,
52 navel contracting and so on,
Say the words and numbers mentally to yourself as you count your breaths down to 1,
If you make a mistake just go back to 54 and start again,
You may stop the focus on the navel breaths and move your awareness now to your chest area,
Concentrate on your chest movements,
Your chest is expanding and contracting with every breath,
Concentrate on this movement in synchronization with your breath,
Now start counting your breaths backwards from 54 to 1 as you did before like this,
54 chest rising,
54 chest falling,
53 chest rising,
53 chest falling,
52 chest rising,
52 chest falling and so on,
Say the words and numbers mentally to yourself as you count your breaths down to 1,
Move your attention now from the breathing and bring your awareness now to the space between your eyebrows,
Focus your awareness now on that area between your eyebrows,
This area is also known as the third eye,
Ajna chakra,
The intuitive energy center of the body,
Place all of your focus on this area now,
Maintain that awareness on that small part of your body,
Just that area,
Your eyebrow center,
You may notice some new sensations as your energy focuses here,
Maintain focus,
Focused awareness,
Now let go of that focus and expand your awareness out to your entire body,
Your whole body is now what you are aware of,
Awareness of the whole body at once,
Your awareness encompasses the whole body,
All of your body at once,
Maintain that open awareness of the whole body,
You may experience new sensations as you expand awareness out to include the entire body,
Expanded awareness,
Now leave that expanded awareness and bring your awareness in,
Bring your awareness back to focus on the specific area between the eyebrows again,
Focusing on the eyebrow center,
Ajna chakra,
Focused awareness there,
And now widen your awareness out,
Expanding your awareness out to encompass the whole body again,
Bring your attention to the entire body,
Expanded awareness of the whole body,
Expanded awareness out even further,
Relaxed and open,
Letting that go,
And now withdraw your mind to concentrate on the space between the eyebrows,
Behind your forehead,
The space also called Chidakash,
Start here at this inner space of consciousness,
I will bring your attention back in six minutes,
Moving now from your open meditation,
It is time to state your Sankalpa,
Recalling your Sankalpa,
Your resolve that you made at the beginning of this meditation,
And with the energy of receiving your resolve,
Repeat your statement three times now,
And now before we finish,
You may wish to take this opportunity to recall any experience,
Insight or messages you may have received,
Become aware of your breathing,
Become aware of your natural breathing,
And invite your presence to return to your physical body,
Begin to feel into your body,
Notice your arms and legs,
Fingers and toes,
And begin to wake your body to your breath,
By deepening your breath,
Breathing deep into your body,
Developing awareness of the room that you're in,
Becoming aware of the sounds in your space and outside the room,
And when you're ready,
Start moving or gently stretching your body,
Take your time,
And when you are sure that you are awake,
You may open your eyes,
This practice of Yoga Nidra is now complete.
