Welcome to your practice of yoga nidra As your body takes the shape of corpse position Make sure to support the body with any props you need Bolster underneath Blanket under base of skull or blankets for warmth as your body temperature will drop Close your eyes Feel the tongue drop in the mouth And exhale all your air out the mouth Gather the breath from toe tips fingertips up the spine to crown Exhale out the mouth ha Allow all tension to exhale Haha,
Allow all tension to exit out of fingertips toe tips and spine Again Rise the breath let it gather Out the mouth exhale Empty the body and mind one more At the bottom of your exhale release any control of the breath Feel your body lying on the floor Feel your body lying on the floor Giving your full form all of your body to the support of the floor All of your body to the support of the floor In this moment The more you can give your body to the floor The more relaxed you will become Heels Pulled to the floor Back of hands pulled by gravity Glutes Sinking into the floor Back of hat Sinking Sinking Whole spine pulled by gravity In this moment You can let go completely because the earth is holding you So supported So safe So relaxed giving your body to the floor And now you'll begin to consciously shape your breath In a complete breath a Deer Dukkha breath Now you'll begin to consciously shape your breath In a complete breath a Deer Dukkha breath As you inhale fill the lower belly like a balloon and watch the breath rise into ribs and finally chest On the exhale purse the lips with a straw breath exhale And watch the air exit chest And exhale And watch the air exit chest ribs and navel Again inhale belly fills rib cage to chest keep the shoulders relaxed Purse the lips gently Straw breath exhale like blowing out a candle as the air exits from the top,
Middle,
To the bottom Smooth your breath Follow the breath in a rhythm without any interruption A silken quality to the inhale And the exhale Follow the potential of the breath full capacity without any force Continue Now see if your breath can find the natural pause in between the breaths and rest there effortlessly For you it might be at the pause at the top of the inhale before the exhale For you it might be the pause at the bottom of the exhale before the inhale In that pause rest in complete stillness,
Space In that pause welcome emptiness Welcome becoming nothing momentarily Still consciously shaping the breath Rising the breath belly ribs chest on the inhale Straw breath exhale and watching resting in the natural pause of the breath Some pauses may be short in duration and some pauses may be longer Rest in nothingness for eternity just a few more rounds And the next time you exhale release that technique And rest in the formlessness for a moment of no technique just presence relaxed presence And now for rotation of consciousness Follow my guidance as your awareness lightly touches the areas I name Releasing all holding and resistance Bringing a touch of white light to the eyebrow center Tip of tongue Hollow of throat white light Right shoulder Fingal touch of light wrist Tip of right thumb white light Tip of index Tip of middle finger Tip of ring No effort tip of pinky White light to right wrist Elbow Shoulder Point of light center of throat Left shoulder Elbow white light Wrist Tip of left thumb Tip of index Tip of middle finger Tip of ring point of light Tip of pinky Wrist Elbow Left shoulder white light Throat center Center of chest white light Right nipple point of light Center of chest white light Left nipple point of light Center of chest Space between the ribs Top of pubic bone Right hip Knee white light Ankle Tip of right big toe Be effortless Tip of second toe Tip of third Tip of fourth Tip of fifth Red ankle white light Knee Hip Top of pubic bone white light Left hip Knee Ankle touch of light Tip of left big toe Tip of second Tip of third Tip of fourth toe white light Tip of pinky Left ankle Knee Hip touch of light Top of pubic bone Space between the ribs Center of chest Tip of tongue Top of head White light Eyebrow center Whole body Whole body moves towards sleep Nidra Mind Listening and holding on to nothing moves towards sleep And Bring your attention to the eyebrow center.
Infinite awareness at the eyebrow center.
Vast space behind the eyes,
Behind the forehead.
Imagine the scene that I name with all feeling and your capacity of visualization.
It's a dark snowy night.
You're seated in meditation on a cloud.
Snow is falling softly.
And big flakes.
You watch the snowflakes descend in the dark night sky.
And cover the earth floor in a sheet of sparkling white.
As the snowflakes fall on your body,
Every time it touches you,
Your physical form dissolves.
The snowflake lands on part of your body.
And it's as if that part of the body dissolves into thin air.
What remains is all those points of white light.
And they begin to shimmer and sparkle like snowflakes.
And slowly all those points of light begin to fall from the cloud in the night sky.
Those points of light that are your body become snowflakes descending.
Snowflakes falling so slow,
Peaceful,
And graceful to land gently on the earth covered in powder,
Fine soft powdery snow.
Every time a snowflake lands on the surface of the powdery earth,
The mind rests deeper.
Excessing depths of rest,
Rejuvenation,
And restoration.
Mind and body move into sleep.
Mind,
Body accessing deeper states of rest and sleep.
Sn revenge.
And enter the sanctuary of silence.
In the silence you have entered the domain of grace.
Establish yourself firmly in faith and trust to receive the grace,
Protection and guidance of the higher self within you.
The more often you go to your source the easier it will be to return and the longer you can stay.
Feel your body lying on the floor.
And allow your senses to slowly rise to the surface and begin to externalize so listening to sounds.
Visualizing the walls of the room around.
No rush and deepening the breath.
And eventually you'll begin to move your body but there's no rush.
You will slowly make your way to a fetal position to the right.
There's no rush.
Making your way up to seated let's practice palming.
So you can keep your eyes closed and begin to rub the hands together creating warmth,
Energy and just enjoying the touch of your hands.
Breathing.
And then you'll cup the eyes fingers above the eyebrows and breathing in that energy.
You might massage the forehead,
Eyebrows,
Temples,
Jaw or just keep holding breathing.
And then place the palms to the soles of the feet.
Take a breath,
Grounding your energy.
Sitting up tall,
Hands in prayer.
And then who the Arabic sounds for all first exhale.
Breathe in.
And you can keep your hands there release them for our peace prayer.
And then every four line we begin it with Sarvesham for all.
And then the last word is Bhavatu.
May there be the middle word changes so may there be.
Purna,
Feared,
Prosperity,
Shanthered,
Peace,
Puranam fullness and mangalam auspiciousness.
Repeat after me.
Sarvesham shabasti feared,
Pravastu.
Sarvesham shanthered,
Pravastu.
Sarvesham shanthered,
Pravastu.
Sarvesham puranam,
Pravastu.
Sarvesham puranam,
Pravastu.
Sarvesham mangalam,
Pravastu.
Sarvesham mangalam,
Pravastu.
Sarvesham shambhi.
And then hands in prayer thumbs in between the eyebrows collecting the offering and honoring sacred space shared internally externally.
We say Namaste.
You may have your heart left hand on top,
Cross the right from over left.
These are the wings of the heart,
Jai.
Praise the flow of your heart,
May you listen to its guidance.
We say Jaya.
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