Namaste.
Welcome to this Yoga Nidra practice inspired by Yoga Sutra 1.
3 tada drasthu svadhupe avasthanam Then the seal rests in its own true nature.
This sutra reminds us that beneath every thought,
Emotion,
Role,
Memory and story,
There is a quiet awareness that knows experience.
In this practice,
You are invited to rest deeply and gently notice whatever arises without becoming lost in it.
A thought may appear.
An emotion may move through the body.
A memory may return.
Simply recognize this is known.
You do not need to become someone new.
You are invited to rest in the awareness that is already here.
So let's get ready for Yoga Nidra.
Lie down in a comfortable position.
Traditionally Yoga Nidra is practiced lying on the back.
With the legs resting slightly apart.
The feet falling outward naturally and the arms resting a little away from the sides of the body.
This is also called the Shavasana pose in yoga,
The corpse pose or the dead man's pose.
You can turn the palms upward if that feels comfortable.
And take a few moments to make any adjustments that you need to.
If you need a cushion beneath the knees,
Support beneath the head or the blanket above the body.
Choose a position in which you can remain still and at ease.
If you are doing the practice sitting down,
Make sure your spine is upright.
Your head is well supported and you can rest your hands on your thighs or on your knees with your palms facing upward.
And allow the eyes to close.
Feel the surface beneath you.
Feel the weight of the body being received.
You do not need to hold yourself up.
You do not need to carry anything for these next few moments.
Let the ground support you.
Take a slobe that inn.
And gently breathe it out.
Once again,
Breathing in.
And breathing out.
One more time.
Breathing in.
And breathing out.
Now allow the breath to return to its natural rhythm.
No effort.
No control.
Simply notice that the body is breathing.
The breath is happening.
And the breadth is known.
Start noticing any sounds around you.
May be a distant sound,
May be a nearby sound.
You do not need to name the sound.
Simply recognize sound is present.
And sound is known.
Become aware of the whole body.
From the top of the head.
To the tips of the fingers,
To the tips of the toes.
Feel the entire body as one field of sensation.
Silently the beat I am practicing Yoga Nidra.
I remain awake.
And away.
We now come to the Sankalpa.
The Sankalpa is a short,
Clear statement of inner intention.
For this practice,
If you don't have a Sankalpa,
You may use,
I rest in the awareness that is always present.
Or choose any other simple statement that feels meaningful to you.
And repeat your Sankalpa three times,
Silently.
With full attention.
With full conviction.
Let the words settle beneath the surface of the mind.
There's nothing more to do with them now.
We now begin the rotation of consciousness through the body.
Move your awareness from one point to the next.
There is no need to move physically.
Simply hear the name of each part and feel it inwardly.
They may not be.
Remain aware.
We begin with the right hand.
Right Hand Thumb Second finger.
Third finger.
Fourth finger.
Fifth finger Palm of the hand.
Back of the hand.
List.
Lower arm.
Elbow Upper arm.
Shoulder.
Armpit.
Right side of the waist.
Right hip.
Right Thigh.
Kneecap.
Back of the knee.
Calf shin.
And go.
Healer.
Soul of the Right Foot.
Top of the foot.
Light Big Dough.
2nd Toe Todd.
Board.
Feel the whole right side.
The whole right side.
Is known.
Move to the left hand.
Left Hand Thumb second fringo.
Third finger.
Fourth finger.
Fifth fingal Palm of the hand.
Back of the hand.
Rest.
Lower arm.
Elbow Up-a-um Shoulder.
Armpit.
Left side of the Vaishya left hip,
Left Thigh Neat gap.
Back of the knee.
Golf shin I'm Gil.
Heal.
Soul of the left foot.
Top of the foot.
Left Big Dough.
2nd Tool Todd.
Fold.
Feel the whole left side.
The whole left side is known.
Now the back of the body.
Back of the head.
Right Shoulder Blade Left shoulder blade.
The whole oppa back.
Medal bag.
Lower back.
Right button.
LEFT BUTTON The whole spine.
From the base of the spine to the back of the neck.
The whole spine.
Feel the whole back body.
The Back Body.
Is known.
Move to the front of the body.
Double the head.
Fatherhood.
Light Temple Left temple.
Right Eyebrow Left Eyebrow The Space Between the Eyebrows Right eye.
Left eye,
Right ear,
Left ear.
Write G.
Left cheek.
Nose Tip of the nose.
Upper lip.
Lower lip.
Both lips together.
Djinn Drought Right Collarbone Left Collarbone Right side of the test.
Left side of the chest.
Center of the chest.
Upper abdomen.
Navel Lower abdomen.
The whole front body.
The plant body is known.
Now bring your awareness to 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 body.
The whole front body.
The head.
The face,
The arms,
The legs.
The whole body.
Still.
Supported.
Known.
Become aware of the outline of the body.
And notice.
The body is being experienced.
And the experience of the body is known.
Bring your attention to the natural breath.
Notice the breath entering to the nostrils.
Notice the breath leaving.
Coolness as the breath enters.
Gentle warmth as it leaves.
Follow the breath into the chest.
Feel the chest rise.
Feel the chest fall.
The movement is known.
Bring awareness to the abdomen.
The abdomen rises.
The abdomen falls.
And this movement is known.
We now awaken opposite experiences.
There is no need to force anything.
Allow memory and imagination to bring the sensations gently into awareness.
They call the feeling of tension.
The body tight.
The jaw held.
The shoulders raised,
The abdomen contracted,
The mind alert and guarded.
Feel tension throughout the whole body.
Notice.
Tension is present.
And tension is known.
Release tension.
Awaken the experience of relaxation.
The jaw soft.
The shoulders released.
The hands open,
The abdomen easy,
The whole body resting.
Feel relaxation spreading through the body.
Relaxation is present.
And relaxation is known.
Release relaxation.
Recall the experience of being completely absorbed in thought.
Replaying a conversation,
Imagining a future.
Analyzing a problem,
Forgetting where you are,
Feel the mind caught in the movement of thought.
This experience is known.
The Lisa.
Now awaken the experience of inner spaciousness.
Thoughts may still be present,
But there is room around them.
The mind feels open.
The breath moves freely.
You are aware without being pulled in every direction.
Feel this spacious awareness.
Spaciousness is present.
And spaciousness is known.
The Lee's Spaciousness.
Allow all opposites to dissolve.
Rest in the awareness that contains them.
Bring awareness to the inner field of the mind.
Do not try to empty it.
Simply observe.
Perhaps a thought appears.
Notice a thought is present.
The thought is known.
Perhaps an image of yours.
The image is known.
Perhaps a memory of yours.
The memory is known.
You do not need to follow what appears.
You do not need to reject it.
Simply recognize this is known.
Now silently ask.
What is aware of this experience?
What is aware of this experience?
Do not search for an answer.
Do not create an image.
Simply pause.
What is aware of this experience?
Let the question open a space.
What knows the thought?
What recognises the sensation?
What is aware that the mind is moving.
Rest without answering.
Imagine that you are lying beneath a vast open sky.
The air is clear.
The earth beneath you is warm and steady.
Above you.
The sky stretches endlessly in every direction.
A few clouds move slowly across the sky.
One cloud may represent a thought cloud.
Another may carry a memory.
Another may hold a concern.
Another may carry a desire.
Watch each cloud appear.
It enters the open sky.
A ginger shape.
It moves.
And eventually it passes.
The sky does not hold the cloud.
It does not push it away.
It allows the cloud to appear and disappear.
A dark cloud enters.
Perhaps it carries fear.
Watch it move across the sky.
Fear is pleasant.
Fear is known.
The sky remains.
Another cloud appeared.
Perhaps it carries sadness.
Sadness is pleasant.
Sadness is known.
The sky remains.
A lighter cloud up here.
Perhaps it Gaddy's joy.
Joy is present.
Joy is known.
The sky remains.
The clouds are always changing.
The sky remains open.
Silently repeat.
Thoughts?
I like clouds.
Emotion.
Are like clouds.
AWARENESS is like the open sky.
Notice that the sky is not damaged by the storm.
It is not improved by the sunlight.
Storms appear within it.
Sunlight appears within it.
But the openness of the sky remains.
In the same way,
Awareness allows every experience to appear.
It does not reject fear.
It does not cling to joy.
It does not become limited by one passing form.
Now imagine the clouds gradually thinning.
More blue sky becomes visible.
The spaces between the clouds widen.
You are not making the clouds disappear.
You are simply recognizing the openness that was already there.
Rest beneath this open sky.
Feel the body supported by the Earth.
Feel the breath moving naturally.
Feel the spaciousness above you.
Now bring awareness to the dark inner space behind the closed eyes.
The dark inner space behind the closed eyes,
The inner screen of Chidakasha.
Observe what is present.
Perhaps darkness?
Perhaps color.
Perhaps lie.
Perhaps movement or perhaps nothing distinct.
Whatever appears is known.
A thought may arise.
The thought is known.
A sensation may arise.
The sensation is known.
A feeling may arise,
And the feeling is no more.
Now silently ask.
What is aware of this?
Do not answer with words.
Let attention rest in the quiet knowing itself.
The mind may try to search.
That searching is also known.
Effort may arise,
That effort is known.
Release all efforts.
There is no need to find awareness.
The fact that experience is known means awareness is already here.
Silently hear the Sutra.
Tadā drastu svadūpevastānam TADADRASTHU SVADHUPE VASTHANAM Then the seer rests in its own true nature.
Rest in the Knowing Presence.
And bring your Sankalpa back into awareness.
The intention that you planted at the beginning of the practice.
If you don't remember your intention or you haven't set one,
You can use,
I rest in the awareness that is always present.
Repeat your Sankalpa silently three times.
Allow the words to settle deeply.
Trust that this recognition can continue beyond the practice.
And bring your attention,
Bring your awareness to your physical body.
Feel the whole body lying on the surface beneath you.
The back of the head.
The shoulders.
The arms.
The hands,
The back.
Become aware of the natural breath.
Become aware of sounds,
Any sounds near to you.
Any sounds coming from FAL.
Feel the temperature of the air against the skin.
Feel the clothing around the body.
Feel the points of contact between the body and the surface that it is resting on.
Start making small movements with your fingers.
With your door.
Stretch yourself if it feels right.
Notice the quality of the mind.
They may still be thoughts.
They may still be emotions.
They may still be sensations.
The practice is not to the move experience.
It is to remember the awareness in which experience appears.
Tara drastu svadhupe vastanam Then the seer there's in its own true nature.
Dig a slope that in.
Breathe out gently.
And allow the eyes to open.
The practice of Yoga Nidra is now complete.
Hadi Om Tat Sat.
