This is a guided yoga nidra.
To accompany the yoga of deep listening.
Let's begin right away.
Lying down on the back on a comfortable surface.
On the bed.
Or a mat on the ground.
Let the arms rest by your side with the palms facing up.
Relax the legs and let the toes fall out to the side.
Very simple,
All you need to do is follow along with each instruction make contact with the sensation of the body.
The feeling tone.
Notice the sensation of the clothing on the body.
Feel its weight.
Notice the sensation of the skin of the body Feel the weight of the skin on the body Notice the weight of the bones.
Of the body.
Let the bonds be heavy.
And make contact now with the ground beneath you,
With the surface beneath you.
And let the whole body be heavy.
Let the ground receive the body.
Give up the weight of the body Giving up the weight of the body there is a sense of lightness.
Make contact with the sensation of lightness through the body.
Notice the quality of breath.
Whether it is short or long.
Do not interfere,
Just notice the inhalation and the exhalation in its natural rhythm.
Notice the location of the sensation of the breath.
And expand this noticing to receive the breath with the whole body.
Listen with the whole body.
Whole body breathing.
With the whole body,
Listen to a sound that is in the direction of the feet.
Listen to a sound that is below your feet.
With the whole body listening,
Listening to the space above the crown of the head.
And as if the entire left side of the body were your left ear.
Listen to the space of the left side of the body.
And if the entire right side of the body were your right ear,
Listen to the space of the right side of the body.
And beneath the body into the ground.
Sense and listen beneath the body.
And the space above the body.
Listen to the space above the body.
Now take this listening to the body,
Listen to the body as a whole.
From the soles of the feet to the crown of the head,
Listen to the sensation of body.
Release the sides of the jaw.
Relax the eyes.
Pay careful attention now as we move through different sections of the body.
Rotating through opposites.
Begin with placing the listening attention in the right hand thumb.
Feel the right hand thumb.
And the thumb of the left hand,
Left hand thumb.
The right index finger.
The left index finger.
The right middle finger.
The left middle finger.
The right ring finger.
The left ring finger.
The right small finger.
And the left small finger.
The palm of the right hand.
And the palm of the left hand.
The back of the right hand.
And the back of the left hand.
Get an image of the right and left hands together.
And a pure sensing,
A pure listening of both hands together.
Bring the awareness to the right forearm.
The left forearm.
The right upper arm from the elbow to the shoulder.
The left upper arm from the elbow to the shoulder.
The right shoulder and side of the chest.
The left shoulder and left side of the chest.
Bring this listening now to the center of the chest.
And the right side of the ribcage.
Left side of the ribcage.
The right side of the belly.
Left side of the belly.
The right hip.
And the left hip.
And from the groin,
Become aware of the midline of the body.
From the lower belly all the way to the throat.
Let the sensation be expansive,
Be relaxed,
Be open.
Be untethered.
Bring this listening now to the back of the right shoulder.
You have her back.
The upper back and left side of the shoulder.
The back of the right side of the ribcage.
In the back of the left side of the ribcage.
To the lower right side of the back.
The lower left side of the back.
Bring your attention now to the entirety of the spinal column.
From the lower back.
All the way to the back of the head.
Into the feet.
To the right big toe.
To the left big toe.
To the right second toe.
To the left second toe.
The right third toe.
The left third toe.
The right fourth toe.
The left fourth toe.
The right fifth toe.
And the left fifth toe.
The sole of the right foot.
The sole of the left foot.
Visualize the right and left feet together,
The toes all the way to the heel.
Release the image and remain with the sensation.
Listening to both feet together.
And from the right ankle all the way to the knee.
Left ankle all the way to the knee.
The right knee to the right hip.
Left knee to the left hip.
And bring this listening presence,
Awareness from the toes all the way through the legs.
Both legs together from the toes to the hips.
And from the toes through to the hips,
All the way to the shoulders.
Include the fingers,
The hands,
And the arms of both sides.
And now from the toes all the way to the crown of the head.
Incorporate the whole body.
From the crown of the head to the forehead.
The right eyebrow.
Left eyebrow.
The right eyelid.
The left eyelid.
The right eye.
The left eye.
The right side of the cheek.
The left side of the cheek.
The right side of the jaw.
Left side of the jaw.
The bottom of the chin the teeth,
Lips and tongue.
Into the right ear.
And the left ear.
And get a sense of the entirety of the face together Include the back of the head.
Feel the skull cavity.
Feel the right side of the brain.
Right side of the brain.
Left side of the brain.
And both hemispheres together.
Feel the whole brain with uncontracted listening presence.
Notice the openness of the body.
Notice the space in which all sensations arise within.
Notice the quality of listening.
Notice the quality of listening with the absence of anything listened to.
Let this listening relax into and towards itself.
Now we move to some visualization with your mind's eye.
Let appear the color green.
The color green.
Let appear the green forest with trees.
Include the sound of the forest,
The sound of birds,
The sound of wind.
That appear the color blue.
The color blue of the ocean.
Visualize the waves upon the shore.
Gently crushing include the sound of the waves.
Feel,
See and hear the sound of the waves upon the shore.
Let appear the color white.
The white of the top of a mountain,
A snow-covered mountain.
Feel the presence of the mountain and the vast view from the top of the mountain.
Include the silent sound of the top of the mountain.
The spacious sound of the top of the mountain.
Now listen for this spacious sound,
This sound of space.
Listen to the space inside of the body.
Notice the silence of the presence that is aware of the space of the body.
Notice the silent space of that which is listening.
Releasing the object of visualization,
Of sensation,
Of body,
Of breath.
Releasing the object of any form of practice.
Let this listening rest in itself.
Only listening.
Just deep listening itself.
This deep listening.
This very presence awareness.
Does it come and does it go?
Or has it always been there?
This deep listening,
This quality of profound presence.
Having always been there.
Like the sun behind the clouds.
Undisturbed by clouds.
How far away is it from you?
And who are you in relation to it?
If you take no thought about it,
If you say no words about it,
If you leave all of your ideas about it on the shore and enter into this listening,
And only this listening,
You find that you are none other than this listening presence.
Let yourself merge completely as this listening presence.
Leave all thoughts,
All sensation,
Leave all intention behind.
Rest as this listening.
Return.
To your true nature of just listening.
Become aware of the silence in the mind.
The natural peace of the mind.
Become aware of the silence of the body.
The natural peace of the body.
And from this listening presence,
Include the body.
Include the mind.
And include the external environment.
Externalizing this listening to include what is happening around you.
Notice the quality of the breath.
Notice the deep relaxation of the body.
Notice the softening of the edge of the mind.
And with the space of this deep listening.
The uncontracted,
Borderless,
Empty space of presence.
Before all stories,
Before all perception,
Before belief.
Before ideas and opinions.
This wide-open listening.
Bring it from the back of the head to the front of the head.
And from the front of the head to the back of the head.
And let it go wide.
Carry this deep listening.
Into your day,
Into your night,
Into your life,
Into your rest.
And let this listening that is in the background also be at the foreground.
Let this listening bring your awareness to your presence.
Let this listening ring your presence to this awareness.
And in this listening,
Let presence and awareness be one in listening.
Only listening.
Only listening,
Present,
Here and now.
And here we will end the practice session of Yoga Nidra on the theme of deep listening.
