We now begin the practice of Yoga Nidra.
Please get ready for Yoga Nidra.
Go into the Shavasana position,
The corpse pose or the dead man's pose,
Sleeping flat on your back,
Your arms to your sides with your palms facing outwards and close your eyes and adjust yourself until you are comfortable.
If you need to make any final movements,
Do so now.
If you need to adjust a pillow or a blanket or the temperature in your room,
Please do that now.
Once you have adjusted yourself,
The body should not move until Yoga Nidra is over and start to become quiet,
As quiet as possible and take three long deep breaths.
And each time as you breathe out,
Feel yourself letting go.
For the next 40 to 45 minutes,
Forget all your cares and worries and concentrate on Yoga Nidra.
And start to become aware of distant sounds,
Sounds as far away from you as possible.
Move your attention from sound to sound,
Only listening without analysing.
Bring your attention closer.
Become aware of the sounds inside the room that you are practicing Yoga Nidra in.
Become aware of this room,
The walls,
The ceiling,
The floor.
See your body practicing Yoga Nidra,
Whether it's lying on the floor or sitting on the chair.
Become aware of your physical existence.
Become aware of the existence of your physical body.
Concentrate on your physical body as a whole.
Total awareness of the natural breath.
Continue with this awareness and feel yourself becoming relaxed.
Become aware that you are going to practice Yoga Nidra.
Say to yourself,
I am going to practice Yoga Nidra.
I am going to practice Yoga Nidra.
Only two doors of perception are open,
Feeling and hearing.
Feeling and hearing.
Yoga Nidra begins now.
State your resolve,
Your intention,
Your sankalpa with feeling and awareness three times.
Now we move to the rotation of consciousness,
Awareness of different parts of the body.
As quickly as possible,
The mind is to jump from point to point.
Start with the right side,
Right hand thumb,
Second finger,
Third,
Fourth,
Fifth,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Side,
Waist,
Hip,
Hip,
Hamstring,
Right thigh,
Kneecap,
Calf muscle,
Ankle,
Heel,
Sole,
Top of the right foot,
Right toes,
One,
Two,
Three,
Four,
Five,
Left side,
Left hand thumb,
Second finger,
Third,
Fourth,
Fifth,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Side,
Waist,
Hip,
Hamstring,
Left thigh,
Kneecap,
Calf muscle,
Ankle,
Heel,
Sole,
Top of the left foot,
Left toes,
One,
Two,
Three,
Four,
Five.
Now go to the top of the head,
Top of the head,
Forehead,
Right eyebrow,
Left eyebrow,
The space between the eyebrows,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Right ear,
Left ear,
Right nostril,
Left nostril,
Right cheek,
Left cheek,
Upper lip,
Lower lip,
Chin,
Jaw,
Throat,
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 ankle,
Left ankle,
Right toes,
Left toes.
Now the back side,
Right toes,
Left toes,
Right sole,
Left sole,
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,
The right shoulder blade,
The 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,
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.
Now move to the major parts of the body,
The whole of the right leg,
The whole of the left leg,
Both legs together,
The whole of the right arm,
The whole of the left arm,
Both arms together,
The whole of the head together,
The whole back together,
The whole front together,
All the internal organs together.
Now the whole body,
The whole body,
Visualize the whole body,
Intensify your awareness.
Now concentrate on your body,
Whether it's lying on the mat or on the bed in shavasana or whether you are sitting down and become aware of the meeting points between the body and the surface it is resting on,
The head and the surface it is resting on,
The shoulders,
The arms,
The back,
The back,
The buttocks,
The thighs,
The calves,
The heels,
The whole body and the surface that it is resting on.
Now bring your awareness to your breath,
Become aware that you are breathing,
Simply become conscious that you are breathing,
Nothing else.
Continue your awareness of breathing and gradually bring your awareness,
Bring your attention to the eyebrow center and imagine that you are breathing to the eyebrow center and that the breath moves in and out from the forehead.
Imagine that your breath moves through the eyebrow center to a point in the center of the back of the head,
Passing through ajna chakra.
Maintain your awareness of this breath.
To the eyebrow center to a point at the back of the head,
Maintain your awareness and as you maintain your awareness,
Your awareness of the breath through the eyebrow center to the back of the head,
Start counting your breaths backwards from 54.
54,
I am breathing in,
54,
I am breathing out,
54,
I am breathing in,
53,
I am breathing out,
53,
I am breathing in,
52,
I am breathing out,
52,
I am breathing in,
51,
I am breathing out,
51,
I am breathing in,
50,
I am breathing out,
50,
I am breathing in,
49,
I am breathing out,
49,
I am breathing in,
48,
I am breathing out,
48,
I am breathing in,
47,
I am breathing out,
47,
I am breathing in,
46,
I am breathing out,
46,
I am breathing in,
45,
I am breathing out,
45,
I am breathing in,
44,
I am breathing out,
44,
I am breathing in,
43,
I am breathing out,
43,
I am breathing in,
42,
I am breathing out,
42,
I am breathing in,
41,
I am breathing out,
41,
I am breathing in,
40,
I am breathing out,
40,
I am breathing in,
39,
I am breathing out,
39,
I am breathing in,
38,
I am breathing out,
38,
I am breathing in,
37,
I am breathing out,
37,
I am breathing in,
36,
I am breathing out,
36,
I am breathing in,
35,
I am breathing out,
35,
I am breathing in,
34,
I am breathing out,
34,
I am breathing in,
33,
I am breathing out,
33,
I am breathing in,
32,
I am breathing out,
32,
I am breathing in,
31,
I am breathing out,
31,
I am breathing in,
30,
I am breathing out,
30,
I am breathing in,
29,
I am breathing out,
29,
I am breathing in,
28,
I am breathing out,
28,
I am breathing in,
27,
I am breathing out,
27,
I am breathing in,
26,
I am breathing out,
26,
I am breathing in,
25,
I am breathing out,
25,
I am breathing in,
24,
I am breathing out,
24,
I am breathing in,
23,
I am breathing out,
23,
I am breathing in,
22,
I am breathing out,
22,
I am breathing in,
21,
I am breathing out,
21,
I am breathing in,
20,
I am breathing out,
20,
I am breathing in,
19,
I am breathing out,
19,
I am breathing in,
18,
I am breathing out,
18,
I am breathing in,
17,
I am breathing out,
17,
I am breathing in,
16,
I am breathing out,
16,
I am breathing in,
15,
I am breathing out,
15,
I am breathing in,
14,
I am breathing out,
14,
I am breathing in,
13,
I am breathing out,
13,
I am breathing in,
12,
I am breathing out,
12,
I am breathing in,
11,
I am breathing out,
11,
I am breathing in,
10,
I am breathing out,
10,
I am breathing in,
9,
I am breathing out,
9,
I am breathing in,
8,
I am breathing out,
8,
I am breathing in,
7,
I am breathing out,
7,
I am breathing in,
6,
I am breathing out,
6,
I am breathing in,
5,
I am breathing out,
5,
I am breathing in,
4,
I am breathing out,
4,
I am breathing in,
3,
I am breathing out,
3,
I am breathing in,
2,
I am breathing out,
2,
I am breathing in,
1,
I am breathing out,
1.
Maintain awareness of breathing.
You are aware of breathing and you are aware that you are lying in Shavasana or seated on your chair.
Nothing else besides that.
Now awaken the feeling of cold.
Concentrate on your spinal cord and develop the feeling of coldness,
Of shivering.
Concentrate on the breath in your left nostril and develop the feeling of cold in the whole body.
Every breath you take in makes the body cooler and cooler.
Concentrate on the left nostril and the left breath.
With every breath you take into the body,
Experience the cold.
Concentrate on the Vishuddhi Chakra in the neck.
It is the seat of the cold experience.
Concentrate on Vishuddhi.
When your consciousness is located here,
The whole body will be enveloped in the absolute feeling of cold.
Now concentrate on creating heat in the body.
Develop the manifestation of heat in the body.
Concentrate on developing an atmosphere of heat,
On becoming enveloped in an atmosphere of heat throughout the body from head to toe,
Permeating the whole body.
Concentrate on the breath in the right nostril.
With each inhaled breath,
Increase the feeling of heat in the whole body from head to toe.
Develop further the feeling of heat in the body by concentrating on Manipura Chakra in the navel area.
From this center you can produce heat and distribute it throughout the body.
Generation of heat in Manipura,
The navel center and in the right nostril.
Concentrate on the heat you have created around the body.
Now bring your awareness to Chidakasha,
The dark space in front of your forehead.
Concentrate on yourself seated in meditation with your legs crossed and your eyes closed.
You are seated in meditation in a hall and there is someone seated in front of you,
An important person.
This is an important event in your life.
You are sitting in meditation and that person is also sitting in meditation.
Your eyebrow center and their eyebrow center are one.
Both of you are breathing through the eyebrow center.
When you breathe out,
You touch his eyebrow center and when they breathe out,
They touch your eyebrow center.
A link is established.
Now concentrate on Chidakasha once again and become aware of waves surging over a large ocean under a dark sky.
The waves,
Symbols of your unconscious.
See the dark sky,
The vast ocean and the waves.
Intensify your concentration and imagine a well,
Very deep.
With the help of a rope,
Go down as far as you can and then come out.
Have this experience.
Return again to Chidakasha and become aware of any spontaneous thoughts.
Become aware of any spontaneous thoughts and then without completing the thought,
Dispose of it.
Detach yourself completely and then go on to another thought.
Now stop the spontaneous thought process.
Reject all spontaneous thoughts.
Instead,
Choose a thought and develop it at will.
Develop a thought of your own making.
Clearly see that thought and continue.
Now we begin the practice of Dharana,
The mental control of the concept of an object.
As I name each of the objects,
Intensify your imagination and quickly follow in the form of vision or awareness of the item named.
Shiva Langam Standing Christ Flickering lamp A large tree A mango tree A car moving on a road A dead body burning on the fire Many coloured clouds forming Yellow clouds Smoky clouds Pink clouds A starlit night A moonlit night The full moon A dog standing A cat sleeping An elephant moving A horse racing The rising sun Ocean waves Shiva Langam Standing Christ Big pond with clear blue water A white lotus A blue lotus A pink lotus Spider's golden web Sandy bank of a river Boats sailing on the water Dead body on a fire Human skeletons Cross over a church Worshippers Chimney smoke rising from an old house A cold winter Burning in the house Temple bell ringing Yogi in meditation Buddha in repose Christ showing compassion Cross with illumination An infinite ocean Dark green jungles on the shores Cobras Lions Goats The vibrations of Aum The vibrations of Aum Go into your own body Go into your own body and become aware of your prana Become aware of your life force The life force which is in the form of heat You are aware of yourself You are aware of a kind of heat You are aware of a comfortable sensation Become aware of your prana The life force Experience this prana as heat Experience it through the whole body Concentrate on your navel A golden cord projecting upwards from your navel At the end of the golden cord is your physical body At the other end of the golden cord is your transparent body Try to see it Try to see the transparent body See it without distinction of eyes or other organs Try to see the physical body as distinct from the transparent body The physical body may be smoky or else it may be well defined See both the physical body and the transparent body floating above it Connected by a shining golden cord at the navel Become aware of your own self Look at your own self Look to your own self as you would look in a mirror Look to your own self as you would look in a mirror Or as I look at you or as you look at me Look to your own self and look to your own aura Look at yourself from different angles From the front From the right From the left From the top From below Find your own aura and see whether it is yellow,
Golden,
Pink,
Red,
Purple,
Pure yellow,
Brown,
Green,
Burning yellow,
Black,
White,
Blue,
Violet Now once again become aware of your breath Become aware of your natural breath And remember your resolve,
Your sankalpa,
Your intention and repeat your resolve with absolute faith and awareness Repeat your resolve 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 Develop your awareness of the quiet breath and let it deepen,
Make it stronger Become aware of your physical existence Become aware of your state of physical relaxation At the same time your breath is growing stronger Take a long,
Slow,
Deep breath in And let it out Develop awareness of your body Deeply relaxed Visualize the surrounding room Let your mind become completely external Start making small movements in your body Bend your fingers Move your toes Move your arms and legs Keep your eyes closed,
Take a few deep breaths And stretch yourself thoroughly three times with your arms above your head Take your time There is no hurry 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 Hari Om Tat Sat
