Samana Vayu is the balancing and integrating current.
The energy that gathers toward our center and supports digestion,
Assimilation and integration.
In this practice you will be invited to experience this gathering inward through the body,
The breath and inner awareness.
Find a comfortable place to lie down.
Allow yourself to become still.
And let the practice begin.
Lie down in Shavasana.
The dead man's pose also known as the cop's pose.
With your feet apart,
The palms of your hands facing upward.
If for whatever reason you are not able to get into Shavasana,
Or you are prone to falling asleep while practicing yoga nidra.
You can also do the practice while sitting down.
And while sitting down,
Simply make sure your back is upright.
Your head is well balanced.
And you can keep your hands on your knees with the palms of your hands facing upward.
Close your eyes.
And quickly become motionless.
If you need to make any adjustments,
Now is the time to make it.
Because we want to avoid any movement during the practice.
And take a long deep breath.
And as you breathe out,
Feel yourself simply releasing.
Long,
Deep breath in.
And release.
And start to become aware of sounds.
Any sound that you can hear.
Allow your sense of hearing to seek out these sounds.
As far into the distance as possible.
And then gradually listening to sounds closer to you.
In the area that you are in.
The sound of my voice.
Become aware of the area that you are practicing Yoga Nidra in.
Mentally aware.
Become aware of yourself.
Lying on the surface you are practicing Yoga Nidra on.
Become aware of your body.
Aware of your breathing.
Conscious that you are breathing.
Awareness of your breath.
And awareness of your body.
Awareness of your breath.
And awareness of your body.
And now state your resolve,
Your sankalpa,
Your intention.
Simple Resolve Repeat it mentally with full awareness and feeling.
Repeat it three times.
And now we move into rotation of consciousness.
Awareness of the different parts of the body.
We will do this by taking a trip.
Through the body.
As I name the part,
Simply let your mind jump freely to the part that I name.
We start with the right side.
Right Hand Thumb 2nd finger Third finger.
Fold.
Palm of the hand.
Back of the hand.
Rest.
Lower arm.
Elbow Upper arm.
Shoulder armpit.
Side.
Waste.
Right thigh.
Kneecap Calf Muscle angle Heal.
Soul.
Top of the foot.
Right toes,
One,
Do.
3 Fold.
5.
Now the left side.
Left Hand Thumb 2nd finger Thod.
Forward.
Fifth.
Palm of the hand.
Back of the hand.
Rest.
Lower arm.
Elbow Upper arm.
Shoulder.
Armpit.
Side.
Waste Left thigh.
Kneecap Calf Muscle Ankle Heal Soul.
Top of the foot.
Left toes.
One.
2.
Tree.
Fall.
5.
Now go to the top of the head.
Fall ahead.
Right Eyebrow Left Eyebrow I blow sento.
Right eyelid,
Left eyelid,
Right eye,
Left eye.
Right Ear.
Left Yaw.
Right Nostril.
LEFT NOSTRIL Right Cheek.
Left cheek.
Upper lip.
Lower lip.
Chin.
Jaw,
Droid.
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 Write me.
Left Knee.
Right calf muscle.
Left calf muscle.
Right Ankle Left Ankle right toes Left toes.
Now the back side of the body.
Right soul,
Left Soul.
Right Heel.
Left heel.
Right calf muscle.
Left calf muscle.
Right knee.
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 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 frontiers.
The whole body.
The whole body.
The whole body.
Now bring your attention to the soles of your feet.
Feel the skin on the soles of your feet.
From the heroes,
To the tips of the toes.
Feel the skin.
Go to the palms of your hands.
Feel the skin on the palms of your hands and fingers.
Feel the skin and also become aware of the lines on your palms and fingers intensely with full awareness.
Bring your awareness to your face.
Become aware of the skin on your face.
Become aware of the skin on your forehead.
Your cheeks.
Your chin.
Become aware of the skin on your eyelids.
And now feel the meeting points between the eyelids.
Become aware of your lips.
And feel the meeting points between the lips.
And bring your awareness to the gentle movement of your breath.
Feel the rise of the belly on the inhale.
And its natural softening on the exhale.
Let your breath slow down.
Smooth,
Steady.
Effortless.
Now bring your attention to the navel center.
Just behind the belly button.
The quiet midpoint of your body.
With each inhale,
Sense a gentle drawing toward the center.
As if the breath is collecting scattered energy and bringing it home.
With each exhale,
Feel the belly soften.
The body relax,
The mind settle.
Inhale and gather the energy.
Exhale and ground yourself.
Let the breath become warm and steady.
Nourishing the entire mid-body with calm.
Balanced awareness.
Rest with the breath.
Smooth.
Centaur Collect it.
We will now go into Chidakasha.
As I name the images,
Simply allow those images to rise gently in the mind's eye.
Do not force them.
Simply let them appear one after another like soft flashes of memory.
See each image for the moment.
And then let it go.
A glowing golden bowl.
A glowing golden ball.
A glowing golden ball.
A steady flame in a dark room.
A steady flame in a dark room.
A steady flame in a dark doom.
A full moon reflected on still water.
A full moon reflected on still water.
A full moon reflected on still water.
Hands Holding Warm Tea Hands Holding Warm Tea Hands holding warm tea.
A circle drawn in the sand.
A circle drawn in the sand.
A circle drawn in the sand.
Wheat fields swaying in balance.
Wheat feels swaying in balance.
Wheat feels swaying in balance.
A pot on a slow simmer.
A pot on a slow simmer.
A pot on a slow simmer.
A folded cloth opening smoothly.
A folded cloth opening smoothly.
A folded cloth opening smoothly.
A warm sunrise over the horizon.
A warm sunrise over the horizon.
A warm sunrise over the horizon.
A tree with deep even roots.
A tree with deep,
Even roots.
A tree with deep even roots.
A balanced stack of smooth stones.
A balanced stack of smooth stones.
A balanced stack of smooth stones.
A lantern glowing at the centre of a room.
A lantern glowing at the center of a room.
A lantern glowing at the centre of a room.
A calm ripple spreading across a lake.
A calm ripple spreading across a lake.
A calm ripple spreading across a lake.
A glowing ring of light around the navel.
A glowing ring of light around the navel.
A glowing ring of light around the navel.
And now imagine you're standing in a quiet clearing at dusk.
The air is warm.
The light is soft.
And everything around you feels calm.
Spacious Open.
All around the clearing.
Small paths extend into the trees.
Pathways that hold the impressions of your day.
Tots.
Emotions Conversations.
Little fragments of experience resting at the edges of your awareness.
Now bring your attention to the center of this clearing.
There,
You see a gentle golden fire burning.
A gentle golden phial.
Not fears.
Not Demanding.
Just a steady,
Warm flame.
The perfect symbol of Samana Vayu.
Your inner fire of balance and digestion.
As you stand quietly.
You begin to sense a movement in the forest around you.
A subtle gathering.
A strong inward pull.
From every direction.
Small symbolic fragments begin drifting toward you.
Light as leaves,
Gentle as whispers,
Carrying the impressions of your day.
They move inward.
Effortlessly.
Naturally.
As if drawn toward the warm center of the clearing.
Simply watch.
There is nothing you need to do.
Everything is moving.
On its own.
One by one.
Each fragment touches the golden flame and gently dissolves into light.
Merging.
Softening becoming part of the warm,
Steady fire.
Nothing is false.
Nothing is lost.
Everything finds its way toward the centre.
As this continues.
.
.
The flame grows brighter.
Steadio.
VOMO You may even feel this warmth.
At your own navel center.
As if the light in the clearing and the light in your belly.
A one?
And the same.
Feel the inward movement of Samana Vayu.
Gathering what was scattered.
Softening what was tense,
Digesting what was unfinished,
And returning everything to balance.
The clearing becomes still.
The forest becomes quiet.
Your center becomes warm and whole.
Rest here.
Rest in the glow of Samanavayu.
Rest in the gentle fire at the centre of your being.
The fire that knows how to integrate.
How to balance.
How to make you whole again?
Stay for the moment with this warm inward gathering.
And once again become aware of your dissolve,
Your Sankalpa,
Your intention.
Remember the resolve you made at the beginning of the practice.
Now is the time to repeat your dissolve.
State your dissolve three times in the same words and with the same attitude with feeling and emphasis.
And become aware of your breathing.
Become aware of your natural breath.
Breath moving through your nostrils.
Become aware of your relaxed body.
Become aware of the area that you are practicing Yoga Nidra in.
Move your attention outwards.
Become aware of any sounds around you.
Start to move your fingers.
Move your toes.
Gently stretch yourself.
And when you are sure that you are wide awake.
If you are in Shavasana,
Start to sit up slowly.
And open your eyes.
The practice of Yoga Nidra is now complete.
Hadi om tat sat.
