Namaste and thank you for joining me.
In this yoga nidra.
We'll explore the Annamaya Kosha,
The physical or food sheath,
The outermost layer of our being.
This practice is an invitation to reconnect with your body.
Not as something to fix or judge but as a sacred home for your awareness.
Through deep relaxation,
Gentle observation and guided imagery,
You'll have the opportunity to experience the body with kindness,
Gratitude and presence.
So allow yourself to fully arrive in this moment.
And let's get ready for Yoga Nidra.
Take yourself into the Shavasana pose also known as the corpse pose or the dead man's pose where your Sleeping on your back.
With your legs slightly apart.
Your hands to the side with your palms facing upward.
If you wish you could also do the practice sitting down,
Making sure your back is upright.
Your hands resting on your knees with your palms facing upward.
If you need to make any adjustments,
You need to grab a blanket,
You need to adjust the temperature of your room,
Do it now.
And close your eyes.
And adjust yourself until you are as comfortable as you can get.
Slowly become quiet.
As quiet as possible.
Take a deep breath in.
And as you breathe out,
Feel yourself letting go.
Another deep breath in.
Let it go.
One more deep breath in.
And let it go.
And become aware of sounds,
Any sound that you can hear.
Sounds in the background.
Sounds in the foreground.
Simply be aware of any sounds you can hear without trying to analyze.
Become aware of your surroundings.
If you are in a room,
Become aware of the walls,
The ceiling.
If you are outdoors,
Become aware of your surroundings.
Become aware of your body.
And become aware of your body lying on the surface that you are practicing Yoga Nidra on.
See a body lying on that surface.
Become aware of your physical existence.
Concentrate on your physical body as a whole.
Become aware of your natural breath.
And become aware that you are going to practice Yoga Nidra.
When only two doors of perception are open,
Feeling,
And hearing.
Feeling and Hearing.
The practice of Yoga Nidra now begins.
Your resolve,
Your intention,
Your sankalpa,
State your dissolved with feeling and awareness three times.
We now go into the rotation of consciousness,
The awareness of different parts of the body.
As quickly as possible the mind is to jump from point to point.
We begin with the right side.
Right Hand Thumb 2nd finger Third,
Fold.
5th.
Arm of the hand.
Back of the hand.
The best.
Lower arm.
Elbow Appa Amo.
Shoulder.
Armpit.
Side.
Waste.
Hamstring Right Thigh.
Kneecap.
Calf Muscle Angle Heal.
Soul.
Top of the right foot.
Right toes,
1,
2,
3.
3 4 Five.
Now the left hand thumb.
2nd finger Todd?
For Fav.
Bomb of the hand.
Back up the hand.
This Lower arm.
Elbow Upper arm.
Shoulder.
Amped!
Side.
Waste.
Hamstring Left thigh.
Kneecap Calf Muscle Ankle Heal.
Soul.
Top of the left foot.
Left toes.
One.
Dude.
3 Fall.
5.
Now the front side.
Go to the top of the head.
For the head.
Right eye below.
Left Eyebrow The Space Between the Eyebrows Right eyelid.
Left Eyelid Right Eye.
Left eye.
Right Ear.
Left Yaw Right Nostril Left Nostril.
Write g.
Left cheek.
Upper lip.
Lower lip.
Gin.
Jaw.
Draw 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 Angle Left ankle.
Like doors,
Left toes.
Now go to the back.
Write doors.
Left toes.
Right Soul,
Left Soul.
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.
The whole spine.
Right shoulder blade.
Left Shoulder Blade back of the neck Back of the head.
Top of the head.
Now the inner parts of the body.
Take your mind to the brain.
Start with the brain.
The brain.
The nasal passage between the nose and the throat.
The tongue the teeth.
The roof of the mouth.
The Right Eardrum The left eardrum.
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 toward the left side.
The level.
Above the navel toward the right.
The right kidney and the left kidney toward the back above the waist.
And in the abdomen a very long coiled tube called the small intestine.
And an inverted U-shaped tube called the large intestine.
Now the major parts of the body.
The whole right leg.
The whole left leg.
Both legs together.
The whole right arm.
The whole left arm.
Both arms together.
The whole head.
The whole back.
The whole fun.
All the internal organs.
The whole body.
The whole Body.
Visualize the whole body.
Bring your awareness to your breath.
Become aware that you are breathing.
Simply be aware that you are breathing.
Be conscious that you are breathing.
Nothing else.
As you continue your awareness of breathing,
Gradually bring your attention to the eyebrow center.
Imagine you are breathing through the eyebrow center and that the breath moves in and out of the forehead.
Imagine that your breath moves through the eyebrow center.
To a point in the center of the back of the head.
Moving through the eyebrow center to a point.
In the center of the back of the head.
Passing through Ajna Chakra.
Maintain your awareness of the breath.
Through the eyebrow center.
Now return to your normal breathing.
And imagine yourself standing before a magnificent temple of light and stone.
A magnificent temple of light and stone.
The air around is fragrant.
Filled with the scent of sandalwood and earth after rain.
Golden sunlight warms the walls.
Birds sing in the distance.
The temple is alive.
And you realize it is not separate from you.
The temple is your body.
The Annamaya Kosha,
The Physical Sheet.
Step forward.
Place your hands on the cool stone doorway.
As you enter,
Notice the pillars.
DOLL Strong.
Unshakeable.
They are your bones.
Carrying your true life with stability and grace.
The walls of the temple rise around you.
Strong.
Yet flexible.
These are your muscles and tissues holding shape.
Moving with strength and ease.
The floor beneath your feet feels firm.
Grounding you.
This is your connection to the earth.
The very food and soil from which your body is made.
Inside the temple,
Shafts of golden light filter through small openings.
Dust motes dance in the beams like prana flowing through your cells.
The air is warm.
Filled with the subtle rhythm of your own breath.
Like sacred incense rising and falling in endless prayer.
Each step you take echoes softly.
Reminding you this space is alive.
This space is you.
Now walk deeper toward the innermost chamber.
Hear the egg those still.
Quiet.
Timeless.
At the very centre you find a sacred flame.
Steady.
Golden.
Eternal.
The flame is your life force.
It illuminates your chest.
Your heart.
Your entire being.
With every inhale the frame brightens,
Sending warmth through your body.
With every exhale.
Tension and heaviness melt away into the earth.
Feel the flame touching every part of you.
Your face softening.
Your shoulders relaxing.
Your legs grounding,
Your hands glowing.
Every cell is bathed in this golden light.
Now sense the whole body at once.
From the crown of your head to the soles of your feet.
You are the idiot.
Complete.
Whole.
You are not standing in the temple.
You are The Temple.
Your body is the sanctuary where spirit dwells.
Each meal you eat lays a new stone in its foundation.
Each breath is fresh incense offered at its altar.
Each movement is a sacred ritual and each moment of rest restores its beauty.
Whisper inwardly,
Slowly.
As if engraving these words in your heart.
This body is sacred.
This body is my temple.
Through this body life itself flows.
Rest here for the moment.
Rest here,
Feeling the body not just as matter.
But as a luminous vessel of consciousness.
And the temple begins to dissolve into light.
Until you realize that the light is simply you.
Your body,
Your Anamaya Kosha glowing with presence.
And become aware of the breath.
Become aware of your breath.
Remember your resolve,
Your sankalpa,
Your intention.
Repeat your Dissolve with absolute faith and awareness.
Please repeat your Dissolve,
Your Sankalpa,
Your intention 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.
Become aware of your physical existence.
The physical existence of your body and your state of physical relaxation.
Your body.
Deeply relaxed.
Visualize the area that you are practicing yoga nidra in.
If you are indoors,
Visualize the walls,
The ceiling,
Let your mind become completely external.
Start making small movements of your body.
Bend your fingers,
Move your toes,
Move your arms,
Move your legs.
Start to stretch yourself.
And when you are sure that you are wide awake.
Sit up slowly and open your eyes.
The practice of Yoga Nidra is now complete.
Hadi om tat sat.
As this practice comes to an end.
Take a moment to notice how you feel.
There is nothing to achieve and nothing to hold on to.
Simply allow the experience to settle naturally within you.
Each time you return to Yoga Nidra,
You cultivate a deeper relationship with yourself.
One layer at a time,
One breath at a time.
Carry this sense of awareness gently into the rest of your day,
Trusting that the wisdom you've touched here will continue to unfold in its own time.
Namaste.
