Welcome to Purna Nidra.
In this practice we will dive into a deep relaxation that becomes a vehicle or a doorway into the experience of the Yoga Nidra state.
To begin it's best to be in a reclined,
Supported,
Comfortable,
And neutral position.
I recommend that you lie on your back in Shavasana but that you take the arching out of your waist by elevating your legs on a chair or the seat of a couch or a few folded blankets or stacked bolsters.
Your legs should be aligned side by side,
Not squeezed together and also not splaying apart widely.
If your neck is arching place a folded blanket or towel behind the back of your head.
You can have your arms by your sides not too wide and also not held in too close to your body with your palms facing up or bend your elbows and place your hands on your abdomen or chest with one hand overlapping the other or the hands side by side.
Don't crisscross your fingers for this practice.
In this practice you can also lie down on your side curled up on the floor or even in bed.
Your body should be at a neutral temperature so if you tend to cool down as many people do during deep relaxation you may want to put a blanket over you or even a few heavy weighted blankets.
If you tend to heat up then go ahead and do this practice without any cover.
Whatever position you choose the idea is that your body is free from effort and in a neutral position.
This guided awareness is designed to bring your mind and attention inward and also to resolve a pattern of the human condition in which we believe ourselves to be incomplete and thus feel insecure.
The words of the guided awareness will have a particular effect and that effect will take place whether you are aware and alert during the whole practice or whether you drift inward into a deep relaxed state or all the way inward into the yoga nidra state in which you may feel like you are sleeping but you may be in a conscious deep sleep state.
Whatever happens for you during this guided awareness practice is exactly what is right for you right now.
The truth that everything that is manifest and unmanifest is whole and complete as it is including you is encapsulated in the word Purna.
Purna means full or whole.
In the way that the moon is full,
Whole and complete even when it appears to be partial,
You are whole and complete as you are right now.
You are Purna,
Whole and complete and everything about you is whole and complete just as it is.
Let's begin this practice with a sankalpa,
A resolve.
I am whole and complete as I am.
I am Purna.
Become aware of your environment,
The space around you.
The truth of the space around you is that it is whole and complete just as it is.
The truth of the space is that it is whole and complete.
Be aware of any sounds in your environment as you allow all of the sound around you to be as it is.
You can recognize that the sound is whole and complete just as it is.
Bring your awareness inward to your own body.
We'll begin to track awareness through the body bringing in the teaching that everything about you is whole and complete as it is.
Know that this does not mean that your body is perfect but that the truth that is the presence of the body is whole and complete,
Unaffected by any changes in your body or by any gains or losses.
Give yourself a full breath in and an easy exhale.
Another full breath in and an easy exhale.
Allow your breathing to continue at its own easy natural pace.
And be aware now of all of the skin covering your whole body.
Be aware of this outermost layer of your body.
Being aware of all of the layers of skin through your feet and legs,
Your torso,
Your shoulders,
Arms,
And hands,
Your neck,
Face,
And head.
Be aware of all of the layers of skin covering your whole body and allow your skin to be as it is,
Knowing that the truth of your skin is that it is whole and complete just as it is.
From the skin allow your awareness to move inward into all the layers of muscle.
Be aware of all the layers of muscle through your whole body including your feet and legs,
Your torso,
Your shoulders,
Arms,
Hands,
Your neck,
Face,
And head.
Be aware of all of the muscles through your whole body,
Allowing your muscles to be as they are.
The truth of these muscles is that they are whole and complete as they are.
From your muscles,
Allow your awareness to move inward into and through all of the bones supporting your whole body.
Be aware of all of the bones through your feet and legs,
Your torso,
Your shoulders,
Arms,
And hands,
Your neck,
Face,
And head.
Be aware of all of the bones of your body,
Allowing all the bones to be as they are.
The truth of your bones is that they are whole and complete just as they are.
From the bones,
Allow your awareness to move inward into all of the spaces in your body.
Be aware of this space inside your feet,
Legs,
Torso,
Shoulders,
Arms,
Hands,
Neck,
Face,
And head.
All of the spaces in your body are like one unified space.
Allow that space to be as it is.
Know that the truth of that space is that it is whole and complete as it is.
Become aware of the presence that is hidden behind all of the layers of your body.
That changeless presence is full,
Whole,
And complete as it is.
That changeless presence of your being existed before your body came into being.
That changeless presence is the material that makes your body and your mind.
Whatever experience your body undergoes,
That changeless presence remains unaffected,
Whole,
And complete.
You are that presence.
Purna.
Abide in that.
You are that presence.
Purna.
Abide in that.
Purna.
Abide in that.
Purna.
Abide in that.
Purna.
Abide in that.
Purna.
Abide in that.
Purna.
Abide in that.
Purna.
Abide in that.
Purna.
Abide in that.
Purna.
Abide in that.
Purna.
Abide in that.
Purna.
.
.
.
.
.
You You You You You You You Allow your awareness of that presence to expand from inside Being aware of yourself as whole and complete Through all of the space of your whole body All of the space inside your body is whole and complete Be aware of that presence Into and through all of the bones of your body All of your bones are whole and complete as they are Be aware of that presence through all of the muscles of your body Your muscles are whole and complete as they are Be aware of that presence into and through all the layers of skin of your whole body Your skin is whole and complete as it is The same presence Creates your whole body all of the layers Including all the layers of your subtle body And the every cell of your physical body It is all made of the same presence,
Which is whole and complete You are perfect You are Purna,
Whole and complete.
And everything about you is whole and complete,
Just as it is.
Give yourself a full breath in and an easy exhale.
And everything about you is whole and complete,
Just as it is.
Give yourself a full breath in and an easy exhale.
And everything about you is whole and complete,
Just as it is.
Give yourself a full breath in and an easy exhale.
And everything about you is whole and complete,
Just as it is.
Give yourself a full breath in and an easy exhale.
