Yoga Nidra Gratitude
52min yoga Nidra practice, for Thanksgiving week, 2021. Relax and meditate and feel the great benefits of this beautiful practice. Gratitude for all that is, all that ever was, all that will be. Namaste.
Transcript
Please get ready for yoga nidra.
You know the position very well.
Close your eyes and adjust yourself until you are comfortable.
If you want to move or make any final movements,
Do so now.
And you have adjusted yourself finally.
The body should not move until yoga nidra is over.
Slowly become quiet.
As quiet as possible.
Take three long deep breaths.
And each time as you breathe out,
Feel yourself letting go.
Just for now,
Forget your cares and worries and concentrate on yoga nidra.
Unaware of distant sounds.
Move your attention from sound to sound.
Listening only.
Not trying to analyze.
Bring your attention closer.
Become aware of sounds outside the building.
And become aware of sounds inside the building.
Inside this room.
Develop awareness of this room.
The walls,
The ceiling,
Your body lying on the floor.
See your body lying on the floor.
Become aware of your physical existence.
Become aware of the existence of your physical body.
Concentrate on your physical body as a whole.
Feel awareness of the natural breath.
Become aware of the awareness of yoga nidra.
Say to yourself,
I am going to practice yoga nidra.
I am going to practice yoga nidra.
Only two doors of perception are open.
Feeling and hearing.
Yoga nidra begins now.
State something in your life that you would like to resolve.
With feeling and awareness.
Say it to yourself three times.
Awareness of different parts of the body.
As quickly as possible,
The mind is to jump from point to point.
Right hand thumb.
Second finger.
Third.
Fourth.
Fifth.
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Side,
Waist,
Hip,
Hamstring,
Right thigh,
Kneecap,
Calf muscle,
Ankle,
Heel,
Sole,
Top of the right foot,
Right toes.
One,
Two,
Three,
Four,
Five.
Left hand thumb.
Second finger.
Third.
Fourth.
Fifth.
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Side,
Waist,
Hip,
Hamstring,
Left thigh,
Kneecap,
Calf muscle,
Ankle,
Heel,
Sole,
Top of the left foot,
Left toes.
One,
Two,
Three,
Four,
Five.
Front.
Go to the top of the head.
Top of the head,
Forehead,
Right eyebrow,
Left eyebrow,
The space between the eyebrows,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Right ear,
Left ear.
Right nostril,
Left nostril,
Right cheek,
Left cheek,
Upper lip,
Lower lip,
Chin,
Jaw,
Throat,
Right collarbone,
Left collarbone,
Right chest,
Left chest,
Middle of the chest,
Navel,
Upper abdomen,
Lower abdomen,
Right groin,
Left groin,
Right thigh,
Left thigh,
Right knee,
Left knee,
Right ankle,
Left ankle,
Right toes,
Left toes.
Back.
Now go to the back.
Right toes,
Left toes,
Right sole,
Left sole,
Right heel,
Left heel,
Right ankle,
Left ankle,
Right calf muscle,
Left calf muscle,
Back of the right knee,
Back of the left knee,
Back of the right thigh,
Back of the left thigh,
Right buttock,
Left buttock,
Right hip,
Left hip,
Whole spine,
Right shoulder blade,
Left shoulder blade,
Back of the neck,
Back of the head,
Top of the head,
The inner parts of the body.
Take your mind to the brain.
Start with the brain.
The brain,
Nasal passage between the nose and throat,
The tongue,
The teeth,
The palate,
Or roof of the mouth,
Right ear drum,
The left ear drum,
The throat through which the air passes,
The food passage,
The right lung,
The left lung,
The heart,
Feel the heart by concentrating on the heartbeat.
The stomach,
Which is above your navel,
Towards the left side,
The liver above the navel,
Towards the right,
The right kidney and the left kidney,
Towards the back above waist level.
And in the abdomen,
A very long coiled tube called the small intestine and an inverted U-shaped tube called the large intestine.
Once again,
Faster.
Start with the brain.
The brain,
Nasal passage,
Tongue,
Palate,
Right ear drum,
Left ear drum,
Throat,
Food canal,
Right lung,
Left lung,
Heart,
Stomach,
Liver,
Right kidney,
Left kidney,
Small intestine,
Large intestine,
Whole abdomen.
Now the major parts of the body.
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 head together.
Whole of the back together.
Whole of the front together.
All of the internal organs together.
The whole body.
The whole body.
The whole body.
There's the whole body as you say it.
Intensify your awareness.
Wait on the body lying on the floor.
Your body lying on the floor.
Become aware of the meeting points between the body and the floor.
Head floor,
Shoulders floor,
Arms floor,
Back floor,
Buttocks floor,
Thighs floor,
Calves floor,
Heels floor,
The whole body and the floor.
Bring your awareness to the breath.
Become aware that you are breathing.
Become aware of your breath in general.
Just become conscious that you are breathing,
Nothing else.
Enjoy your awareness of breathing and gradually bring your attention to the eyebrow center.
Imagine that you are breathing through the eyebrow center and that the breath moves in and out from the forehead.
Imagine that your breath moves through the eyebrow center to a point in the center of the back of the head.
Maintain your awareness of the breath.
Maintain your awareness of the breath through the eyebrow center and start counting your breaths backwards from 54.
I am breathing in 54.
I am breathing out 54.
I am breathing in 53.
I am breathing out 53.
And so on.
Notice of counting and breath,
No sleeping.
Maintain your awareness of the breath through the eyebrow center and start counting your breaths backwards.
Maintain your awareness of the breath through the eyebrow center and start counting your breaths backwards.
Maintain your awareness of the breath through the eyebrow center and start counting your breaths backwards.
Breathing through the eyebrow center.
Be sure you are aware of counting.
And if you reach zero,
Go back to 54.
Start again.
Aan Cease your counting,
But maintain awareness of breathing.
You are aware of breathing.
You are aware that you are lying in Shavasana.
Nothing else besides these.
Awaken the feeling of cold.
Concentrate on your spinal cord and develop the feeling of coldness and shivering.
Concentrate on the breath in your left nostril.
Develop the feeling of cold in the whole body.
Every breath you take in makes the body cooler and cooler.
Concentrate on the left nostril and the left breath.
With every breath you take into the body,
Experience the cold.
Concentrate on the throat chakra in the neck.
It is the seat of the cold experience.
Concentrate on the throat chakra.
When your consciousness is located in this psychic center,
The whole body will be enveloped in the absolute feeling of cold.
Concentrate on creating heat surrounding the body.
Celebrate the manifestation of heat in the body.
Concentrate on becoming enveloped in an atmosphere of heat throughout the body from head to toes,
Permeating the whole body.
Concentrate on the breath in the right nostril.
And with each inhaled breath,
Increase the feeling of heat in the whole body from head to toe.
Concentrate on the body.
Concentrate on the third chakra.
From this center,
You can produce heat and distribute it throughout the body.
Concentrate on the second chakra.
In the third chakra.
And in the right nostril.
Concentrate on the heat you have created around the body.
Recollect any pain.
Recollect any pain.
Try to develop that recollection to such a depth that your mind is infused by the pain.
Remember the pain.
Feel that pain.
You should awaken your will and feel pain.
Real and imaginary.
In any part of the body or in all parts of the body.
Concentrate your mind wherever you awaken the feeling of pain.
Assemble the energy particles of pain.
Manifest the experience of pain.
Recollect the feeling of pleasure.
Maybe pleasure belonging to the sense of taste.
Pleasure belonging to hearing or seeing.
Whatever that experience is,
Whether a big experience or a little experience,
It should be concentrated and developed into a total ecstatic feeling.
Deepen your awareness.
Assemble the total energies of will.
Manifest the experience of pleasure.
Concentrate on the dark space in front of your forehead.
Become aware of waves surging over a large ocean under a dark sky.
The waves are symbols of your unconscious.
See the dark sky.
The vast ocean and the waves.
Intensify your concentration and imagine a well very deep.
With the help of a rope,
Go down as far as you can.
Then come out.
Have this experience.
Return now to that dark space in front of your forehead.
And become aware of any spontaneous thoughts.
Become aware of any spontaneous thought process for some time.
And then without completing it,
Dispose of it.
Detach yourself completely and go to another thought.
Now stop the spontaneous thought process.
Reject all spontaneous thoughts.
Reject spontaneous thoughts.
Instead choose a thought and develop it at will.
Reject any spontaneous thoughts and develop a thought of your own making.
Really see that thought and continue.
Concentrate on the eyebrow center.
Discover there a nerve pulsating in a rhythmic way.
And with the rhythm of that pulsation,
Become aware of own.
Continue concentrating on the eyebrow center.
And discover there a small circle.
A small circle.
Which becomes bigger and bigger.
Until it merges with the infinite.
Discover circles growing from the eyebrow center.
Concentrate on the symbol own as it is written there.
Concentrate on the symbol own.
With the breath see the expansion and contraction of own in a circle.
And the eyebrow center with the rhythm of breath.
Expansion and contraction of own in a circle.
Concentrate on own.
Intensify your imagination and concentration.
And the power of conception.
Imagine an ocean.
Calm and quiet.
Dark.
Imagine you are on the surface.
Slowly start sinking.
Become unconscious.
Sink deeper and deeper.
Sink deeper and deeper.
And discover the secrets of the body.
In a world which is absolutely inside.
Intensify your imagination and the power of conception.
See a deep dark jungle.
Enter into the jungle.
Go deep into it.
Continue on.
Go much deeper into the jungle.
See a lonely clearing with an aura of light around.
The light comes from a temple close by.
The temple is like a house lit from the inside at night.
But as well there is a great aura of light around the outside.
And far off you see that.
You become aware that the temple is pulsating with the vibration of the sound om.
Inside the temple there is the chanting of mantras and the ringing of bells.
The smell of incense.
Draw closer to the temple.
And feel the atmosphere of peace.
The door of the temple is open.
You peep inside and there is nothing there.
Nothing but a monk in orange robes.
He is sitting in lotus posture with his eyes open.
Sit in front of him.
And look at his face.
Find out who he could be.
And feel the light.
Become aware of the breath.
Remember your resolve.
Your sankalpa.
Repeat your resolve with absolute faith and awareness.
Please repeat your sankalpa three times.
The whole body.
The whole body.
The whole body.
Relax all efforts and become aware of the whole body.
Bring your attention to the natural breath,
The quiet breath.
Develop your awareness of the quiet breath.
Maintain your awareness of the breath.
And gradually deepen it.
Make it stronger.
Become aware of your physical existence.
Become aware of the physical existence of your body.
And your state of physical relaxation.
At the same time your breath is growing stronger.
Take a long,
Slow,
Deep breath in.
And let it out.
Develop awareness of your body.
Deeply relaxed,
Lying on the floor.
Visualize the surrounding room.
Let your mind become completely external.
And start making small movements with your body.
Bend your fingers,
Move your toes,
Move your arms and legs.
Keep your eyes closed.
Take a few deep breaths and stretch yourself thoroughly.
Please take your time.
There is no hurry.
When you are sure that you are wide awake,
You can sit up slowly and open your eyes.
Practice of yoga nidra is now complete.
