Namaste.
Today we will explore a Yoga Nidra inspired by one of the timeless teachings of the Yoga Sutras of Patanjali.
Anta Daya.
The nine obstacles that can arise on the path of yoga.
These obstacles include experiences such as illness,
Doubt,
Distraction,
Laziness,
Attachment,
And the feeling of being stuck or losing our way.
Although these teachings were written thousands of years ago.
They remain deeply relevant today.
They describe the very challenges we encounter in our daily lives whenever we seek growth,
Healing,
Inner peace or meaningful change.
This practice is not about trying to remove these obstacles or force ourselves to become different.
Yoga Nidra invites us into a different way of relating to them.
Rather than resisting what we find within ourselves,
We learn to observe with kindness,
To soften our resistance,
And to discover the quiet awareness that exists beneath every passing thought,
Emotion,
And experience.
As you move through this practice,
Allow the imagery and the words to arise naturally.
There is nothing you need to achieve and nowhere you need to arrive.
Simply receive the experience with an open mind and an open heart.
So let us now prepare ourselves for Yoga Nidra.
Lie down on your back.
On the floor or on your yoga mat or on your bed.
And go into the Shavasana pose,
The dead man's pose.
The body is straight from head to toe,
The legs slightly apart and arms a little away from the body with the palms of your hands facing upward.
Adjust everything.
If you need to adjust your body,
Your position,
Your clothes.
Now is the time to do it.
Adjust it till you are completely comfortable.
Close your eyes.
And keep them closed.
Until you are told to open them at the end of the practice.
And take a deep breath.
And as you breathe out,
Feel the cares and worries of others.
The day.
Flow out of you.
Now start to bring about a feeling of relaxation in the whole body.
Concentrate on the body.
And become aware of the importance of complete stillness.
Become aware of your body from head to toe.
And mentally repeat the mantra.
You Complete stillness.
And complete awareness of the whole body.
Once again.
AHHHHHHHHHHHHHHHHH Complete awareness of the whole body.
The whole body.
Become aware of the fact that you are going to practice Yoga Nidra.
Mentally say to yourself,
I am aware,
I am going to practice Yoga Nidra.
The practice of Yoga Nidra now begins.
At this moment,
Make your resolve.
Your intention,
Your Sankalpa.
Repeat your dissolve three times with complete feeling and emphasis.
The resolve you make during Yoga Nidra is bound to come true in your life.
We now begin the rotation of consciousness.
Taking a trip through the different parts of the body.
As quickly as possible,
Awareness will go from part to part.
Repeat the part in your mind and simultaneously become aware of that part of the body.
Keep yourself alert.
But do not concentrate too intensely.
Become aware of the right hand.
Right Hand Thumb 2nd fringo 3rd finger 4th finger 5th finger palm of the hand.
Back of the hand.
The Visht.
Lower arm.
Elbow Upper arm.
Shoulder armpit.
Right Waist.
Right hip Right Thigh Kneecap Calf Muscle Ankle Heal The sole of the right foot.
The top of the foot.
The Big Toe Second Toe 3rd 4th fifth.
Now the left side.
Left Hand Thumb 2nd finger 3rd finger,
4th finger,
5th finger,
Palm of the hand,
Back of the Hand The list.
The lower arm.
Elbow Upper arm.
Shoulder armpit.
Left waist,
Left hip.
Left thigh.
Kneecap Calf Muscle Angle Heal.
The sole of the left foot.
The top of the foot.
The Big Dough 2nd 3rd 4th Fifth.
Now go to the back side of the body.
Become aware of the right shoulder blade.
The Left Shoulder Blade The right buttock.
The left buttock.
The Spine The whole back together.
Now the front side.
Go to the top of the head.
The forehead.
The sides of the head.
The right eyebrow.
The left eyebrow.
The space between the eyebrows.
The right eyelid.
The left eyelid.
The right eye.
The left eye.
The light,
Yo.
The left ear.
The right cheek.
The left cheek.
The nose,
The tip of the nose,
Upper lip.
The lower lip.
The chin.
Right chest.
Left chest.
Middle of the chest The navel,
The abdomen.
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 back.
The whole front.
The back and the front together.
The whole head.
The whole body together.
The whole body together.
Become aware of your body.
On the surface that it is resting on.
See a body lying perfectly still on that surface.
See this image in your mind.
Become aware of your pet.
Feel the flow of your breath in and out of your lungs.
Do not try to change the rhythm.
The breathing is natural.
Automatic.
You are not doing it.
There is no effort.
Maintain awareness of your breath.
Complete awareness of your breath.
Leave your breathing and we now come to visualization.
A number of different things will be named and you should try to develop a vision of them on all levels.
Feeling Awareness Emotion Imagination Try to develop the vision as best you can.
Burning Candle Burning Candle Burning Candle Endless desert.
Endless desert.
Endless desert.
Egyptian pediment.
Egyptian Pyramid Egyptian Pyramid torrential rain.
To their children.
Torrential rain.
Snow-capped mountains.
Snow-capped mountains snow-capped mountains Greek Temple at Sunrise Greek Temple at Sunrise A coffin beside a grave.
A coffin beside a grave.
A coffin beside a grave.
Birds flying across a sunset.
Birds flying across a sunset.
Birds flying across a sunset.
Red clouds drifting.
Red Clouds Drifting Red clouds drifting.
A cross above a church.
A cross above a church.
A cross above a church.
Stars at Night.
Stars at night,
Stars at night.
The Full Moon The Full Moon The Full Moon.
Smiling Buddha Smiling Buddha Smiling Buddha Wind from the Sea.
When from the sea.
Wind from the Sea.
Waves breaking on a deserted beach.
Waves breaking on a deserted beach.
The Restless Sea The Restless Sea The Restless Sea.
Waves breaking on a deserted beach.
We begin another journey inward.
A journey through the inner terrain of the mind.
We look at a sacred space.
We look at nine obstacles which are not enemies but invitations to grow.
Imagine yourself standing beside a mountain lake.
The water is still.
But a single ripple breaks the surface.
This ripple is Vyadi,
The discomfort of the body.
Notice where your body is holding tension,
Pain or fatigue.
Without judgement?
Offer it your awareness.
And gently whisper.
I acknowledge you.
May you soften.
May you heal.
Let the dipple fade.
They turn to stillness.
A fog begins to roll in from the trees.
This is Dhyana,
The heaviness of the mind.
You feel sleepy,
Dull,
Uninterested.
Yet,
Even the fog has beauty.
It simply asks for light.
In your heart a gentle sun rises.
It shines through the fog parting it gently.
Where there is dullness,
I bring clarity.
And now you arrive at a crossroad.
Signs point in many directions.
Samsyaha,
The voice that questions,
Am I on the right path?
Instead of choosing,
You pause.
You feel your heart,
You feel it's quite knowing.
In silence.
You remember who you are.
The doubts dissolve.
You walk into a beautiful garden.
But Yudhash threw it.
Distracted Ba-da-ma-da.
The Loss of Presence You stop.
You breathe.
You touch a single flower.
I return to now.
Time slows.
Awareness Deepens.
You see a soft bed under a tree.
It calls you to rest when there is still work to do.
Alassia The resistance of will.
With gentleness you rise and stretch.
You take one step forward and then another.
Energy awakens as I move with Purpose.
You feel a quiet strength building inside.
Suddenly bright lights appear,
Sounds,
Tastes,
Pleasures all around.
Avidyatti,
The pull of the senses.
But you observe without reacting.
Eyewitness I the Lees I rest in stillness.
The distractions fade.
The silence grows deeper.
You find a mirror but the image is warped.
Brahmati Dasana Illusion Mistaking the reflection for the truth.
You turn from the mirror and look inward.
There,
In the stillness of your being.
Truth resides.
I let go of illusion.
I trust the quiet truth within.
You start to climb a hill.
But the path suddenly disappears.
Alabdha Bhoomi Kathwa The frustration of not progressing You pause.
You the best.
You trust the path will return when you're steady.
Even stillness is progress.
I trust the process.
Yudhicha peak.
But the wind pushes you back.
Anavasthi Tattva The Fear of Losing Progress You sit.
At the mountain top.
You gaze at the horizon,
Unmoved.
I am steady.
Even when the winds change.
And peace wraps around you like a warm shawl.
Your resolve,
Your resolve,
Your resolve.
Now is the time to repeat your resolve,
Your sankalpa,
Your intention.
Repeat the same resolve you made at the beginning of the practice.
Do not change it.
Repeat the resolve three times with full awareness and feeling.
And relax all efforts.
Become aware of your breathing.
Your natural breath.
Awareness of the whole body.
And awareness of breathing.
Your body is completely relaxed.
You are breathing quietly and slowly.
Develop awareness of your body from the top of your head to the tips of your toes and mentally say in your mind,
OHHHHHHHHHHHHHHHHH One more time.
OHHHHHHHHHHHHH Become aware of the surface that you are resting on.
Visualize the area that you are practicing Yoga Nidra in.
Start to move your body.
Start to stretch yourself.
Take your time.
Do not hurry.
And when you are sure that you are wide awake.
If you were in the sleeping position,
Sit up slowly and open your eyes.
The practice of Yoga Nidra is now complete.
Hadi om tat sat.
