We will now go into the Yoga Nidra practice.
In this Yoga Nidra practice,
We will be focusing on the Manipura Chakra.
Make yourself comfortable.
Let's settle into stillness.
Make yourself completely comfortable.
Lie down on your back and allow the body to be fully supported.
If you need to adjust anything,
Adjust it now.
The temperature in the room,
You need to grab a blanket,
You need to grab a pillow.
Do it now.
And once you are settled,
There will be no need to move.
Let the arms rest slightly away from the body with your palms facing upward.
And allow the feet to fall open naturally.
You are now in Shavasana pose.
Also known as the corpse pose or the dead man's pose.
And if you wish,
You can also do this Yoga Nidra practice sitting down.
With your spine straight.
And your hands on your knees with your palms facing upward.
Or on your thighs.
Gently close your eyes.
And begin to notice the natural breath.
Don't change it.
Simply notice the natural breath.
With each exhale,
Allow the body to soften into the surface beneath you.
No effort.
No performance.
Simply arriving.
Now bring to mind a simple inner intention.
Also known as Sankalpa or dissolve.
A simple inner intention.
Not something to force but something to remember.
And if you cannot think of an intention right now,
You could just choose something as simple as,
I stand in my clarity.
And if you have an intention,
Repeat this intention three times with complete feeling and awareness.
Let the words of the intention settle into your body.
We will now go into the rotation of awareness.
As I name the part of the body,
Simply become aware of that part.
And you can repeat the name of that part mentally.
Bring awareness to the upper abdomen.
The solar plexus.
The area between the navel and the sternum.
Bring awareness to the upper abdomen.
Remain aware.
Now bring your awareness to your right shoulder.
Right upper arm.
Right elbow.
Right forearm.
Right wrist.
Right palm.
Right thumb.
Second finger.
Third finger.
Fourth finger.
Little finger.
Right wrist.
Right forearm.
Right elbow.
Right upper arm.
Right shoulder.
Right side of the rib cage.
Upper abdomen.
Now the left shoulder.
Left upper arm.
Left elbow.
Left forearm.
Left wrist.
Left palm.
Left thumb.
Second finger.
Third finger.
Fourth finger.
Little finger.
Left wrist.
Left forearm.
Left elbow.
Left upper arm.
Left shoulder.
Left side of the rib cage.
Upper abdomen.
Center of the chest.
Upper abdomen.
Navel.
Lower abdomen.
Navel.
Upper abdomen.
The spine behind the solar plexus.
The mid-back.
Upper abdomen.
Remain aware.
Bring awareness fully to the solar plexus.
The manipura chakra area.
Notice the natural breath moving there.
As the breath flows in,
Feel a gentle expansion in the upper abdomen.
As the breath flows out,
Feel a steady turn inward.
As the breath flows in,
Feel a gentle expansion in the upper abdomen.
And as the breath flows out,
Feel a steady return inward.
Centered.
Now imagine a small upright form.
A bright flame in this space.
Contained.
Bright.
Stable.
With each inhale,
The flame becomes slightly clearer.
With each exhale,
The flame remains steady.
It does not flicker wildly.
It does not surge.
It holds its shape.
Notice warmth gently spreading from the center.
Not burning.
Warming.
Alive.
Remain here for a moment.
Now sense that this region carries a subtle vibration.
The sound is RAM.
RAM.
You do not need to repeat it.
You do not need to pronounce it.
Simply notice whether there is a tone.
A focused resonance in the solar plexus.
If RAM appears in the mind,
Allow it.
If it fades,
Allow that too.
RAM is not something you do.
It is something you sense.
As the breath flows in,
Feel a quiet strengthening.
As the breath flows out,
Feel grounded steadiness.
Heat without aggression.
Light without force.
Now gently let the sound dissolve.
Remain with warmth.
Presence.
Center.
Allow the breath to soften in the background.
Awareness rests in inner space.
I will now name a series of images.
As I name the image,
Create a mental picture of that image in your mind.
And at the same time try to create a feeling of that image.
A small upright flame.
A candle burning steadily.
A flame that does not flicker.
Glowing embers.
Warmth spreading from the center.
A controlled fire in a hearth.
Golden light at sunrise.
Sunlight warming the skin.
A bright clear sun.
Wood turning to ember.
Heat transforming what it touches.
Light emerging from flame.
Steady warmth.
Clear light.
Contained fire.
Let the images dissolve.
Remain with sensation only.
Warmth in the center.
Clarity.
Presence.
Not pushing.
Not shrinking.
Simply standing.
Bring awareness to the upper abdomen.
The solar plexus.
The space between the navel and the sternum.
Rest awareness here.
Awareness is now at the upper abdomen.
And in this area imagine a small steady flame.
Not large.
Not dramatic.
A contained upright flame.
It does not flicker wildly.
It does not reach outward.
It simply burns.
Notice the quality of this fire.
Focused.
Warm.
Warm.
With each inhale the flame becomes slightly brighter.
With each exhale it remains steady.
It does not strain.
It does not force.
It holds its shape naturally.
Now imagine this flame radiating a soft golden light.
The light spreads gently through the upper abdomen.
Warming the ribs.
Warming the spine behind it.
Not hot.
Not intense.
Comfortably warm.
If doubt appears,
Bring it to the flame.
Watch it soften.
If hesitation appears,
Let it pass through the warmth.
Fire transforms what it touches.
Notice that this flame does not need approval.
It does not need to prove itself.
It exists by its own nature.
Allow the golden light to expand slightly outward.
Into the chest.
Into the back.
Into the whole torso.
Still contained.
Still centered.
Now let go of the image of the flame.
Remain with sensation.
Warmth.
Stability.
Clarity.
A centered presence in the core.
Rest here.
And once again recall your intention.
Your sankalpa.
Your dissolve.
The same one you made at the beginning of the practice.
Or if you didn't make one,
You could simply have a simple resolve.
I stand in my clarity.
Whatever your dissolve,
Repeat it three times with complete feeling and emotion.
Let it settle into the solar plexus.
And become aware of your natural breath.
Feel the body resting.
Notice the surface beneath you.
Notice the temperature of the room that you are in.
Invite small movements into the fingers.
Into the toes.
Slowly deepen your breath.
And when you are ready,
Gently open your eyes.
Remain still for the moment before moving.
The practice of Yoga Nidra is now complete.
HADIYOM TAT SAT
