Welcome to this yoga nidra practice for receiving wisdom or messages from Universal Consciousness.
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 messages from your heart,
From deeper intelligence,
Or from Universal Intelligence,
May have space and stillness to be felt and heard.
Gently close your eyes when you are ready,
And take a deep breath in,
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,
Do not worry,
Just allow the thoughts to pass by like clouds floating in the sky.
Resist the temptation to jump on any of these clouds,
Or to analyze them.
Just let the thoughts pass by.
Become aware now of sounds in the distance.
Notice the sounds outside.
Gradually bring your attention to closer sounds,
To sounds inside the building.
Now develop awareness of the room you are in.
Without opening your eyes,
Visualize the four walls,
The ceiling,
The floor,
Your body resting in the room.
Become aware of the existence of your physical body resting.
Total awareness of your body resting in the room.
Total stillness.
This is the time to repeat your resolve,
Also called your sankalpa in yoga nidra.
The resolve or sankalpa for this meditation is,
I receive the wisdom I seek.
If it is guidance or wisdom to a specific question or area of your life that you seek,
Hold this in your heart as you repeat the resolve in your mind three times,
I receive the wisdom I seek.
The resolve you make in yoga nidra is bound to come true in your life.
Now you will move your consciousness through different parts of the body.
As quickly as possible,
The 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,
The lower arm,
The elbow,
Upper arm,
The shoulder,
The underarm,
The right ribs,
The right waist,
The right hip,
The upper leg,
The knee,
The lower leg,
The ankle,
The 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,
The elbow,
The upper arm,
The shoulder,
The underarm,
The left ribs,
The left waist,
The left hip,
The upper leg,
The knee,
The lower leg,
The ankle,
The 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,
Top of the head,
The forehead,
Right eyebrow,
Left eyebrow,
The eyebrow centre,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheek,
Left cheek,
Nose,
Right nostril,
Left nostril,
Upper row of teeth,
Lower row of teeth,
Upper lip,
Lower lip,
Chin,
Jaw,
Throat,
Right collarbone,
Left collarbone,
Right chest,
Left chest,
Middle of the chest,
Upper abdomen,
Lower abdomen,
Whole of the right leg,
Whole of the left leg,
Both legs together,
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,
The whole of the body together.
Gently move your attention to your spine,
Bring awareness to your tailbone,
Move awareness inside your tailbone,
Allow your awareness to move inside of the tailbone,
Up through the centre of the spine,
Up through the lower spine,
Middle spine,
Upper spine,
To the top of the neck,
Move down from the top of the neck,
Down the spine,
Through the upper spine,
Middle spine,
Lower spine,
To the tip of the tailbone,
Moving through the centre of the spine,
From the tailbone up to the top of the neck,
Then from the top of the neck,
Down to the tip of the tailbone,
Coordinate this focus now,
Up and down the spine with each breath,
No need to change the rhythm,
Your breathing is natural,
Effortless,
Simply allow awareness to travel with the breath,
Inhale up the spine,
Exhale down the spine,
Awareness moving up the spine,
And down the spine with each breath,
Begin counting these breaths,
From 27 down to 1 like this,
27 inhaling up the spine,
27 exhaling down the spine,
26 inhaling up,
26 exhaling down,
25 inhale up,
25 exhale down,
And so on,
If you lose count that's okay,
Just start at 27 again and count down to 1,
Check that you are awake and alert,
Now awaken the feeling of heaviness in your body,
The feeling of heaviness,
Become aware of heaviness in every single part of the body,
You are feeling so heavy that you are sinking down into the bed or chair beneath you,
Awareness of heaviness,
Awareness of heaviness,
Now awaken the feeling of lightness in your body,
Awaken the feeling of lightness,
A sensation of lightness and weightlessness in all parts of the body,
Your body feels so light that it seems to be lifting up,
Floating up,
Floating up,
Awareness of lightness,
Awareness of lightness,
Letting go of lightness now,
And withdrawing your mind now to concentrate on the space behind your forehead,
The space also called Chidakash,
The inner space of consciousness,
As you focus on this infinite space,
Become aware of any experience that manifests within it,
Maintain detached awareness,
There's no need to become involved,
If any subtle visions become apparent,
For example colours or patterns,
Simply take note of these and continue with passive awareness,
If thoughts occur,
Simply take note of these and continue watching the space,
Moving now from watching the space,
It is time to revisit your sankalpa,
Your resolve,
With the energy of receiving the wisdom you seek,
Repeat three times your resolve,
I receive the wisdom I seek,
Take this opportunity now to recall any experience,
Insight or messages you may have received,
Now become aware of your natural breathing,
Invite your presence to return to your physical body,
You can feel your body,
Your arms and legs,
Fingers and toes,
And begin to slowly wake up your body by deepening your breath,
Slowly breathing deep into your body,
Develop awareness of the room,
The walls,
The ceiling,
Become aware of the sounds outside the room and the sounds inside,
When you are ready,
Start moving or gently stretching your body,
Take your time,
When you are sure that you are wide awake,
Sit up slowly and open your eyes,
This practice of yoga nidra is now complete.
