Bring your attention to your sankalpa,
If you'd like to set an intention for the practice.
Let yourself feel into what that might be.
And then just kind of hold it in your mind and in your heart.
Not to use anything negative,
So you wouldn't say I'm not going to fall asleep,
You'd say I will remain awake or I am awake.
And then bring your attention to the whole of your body and the space your body is occupying.
Notice if there's anything that needs your attention.
It might soften your shoulders.
If you're clenching your teeth,
Release that through your jaw,
Your tongue.
And really bring your attention completely to this moment in time.
And then bring your attention to your eyebrow center and follow the flow of breath from the eyebrow center through to the base of your nose where your nostrils meet your upper lip.
Exhaling from the eyebrow center to the base,
Inhaling back.
Just follow that in a physical sense.
What are the sensations in the nostrils?
Let your breath be even and continuous and smooth.
On your next exhalation,
Bring your awareness and let it flow from the eyebrow center through the throat center to the heart center and then inhale from the heart center up through that central channel to the eyebrow center.
Let your awareness be coordinated with the breath.
Let that flow be smooth,
Continuous,
And easy.
Let your awareness flow from the eyebrow center through the throat center to the heart center and back.
And then the next time that you're at your heart center,
Rest your attention there.
And if you have a visual mind,
Visualize that you're walking into the cave of the heart.
And in the center of that wide open space,
There's a brilliant white flame.
See yourself sitting down in front of the flame,
The light radiating out.
If you don't have a visual mind,
Don't worry about it at all.
Bring your attention into your heart center.
Let your awareness flow from the throat center to the heart center and back.
Let your attention rest deep in the stillness of the cave of the heart.
Be aware of this brilliant white flame,
The light that's radiating out from that flame.
Let anything else be way in the background of your awareness.
No thoughts.
This you sitting in the cave of the heart,
Brilliant light radiating out.
And if you find that your attention is wavering,
Come back to that flow.
Let your awareness flow with your breath.
From the heart center,
Inhaling up through the throat center to the eyebrow center.
Smooth,
Turn around,
Letting your awareness flow back down.
Otherwise,
Just keeping your attention resting in the heart center,
Visualizing that open,
Spacious cave of the heart,
That brilliant light in the center.
Let your awareness flow with your breath.
Let your attention rest deep in the stillness of the cave of the heart.
Then bring back your awareness of the breath and let your attention flow in that central channel again.
Smooth,
Easy,
Even,
Continuous flow of awareness and breath.
And then going into the practice of yoga nidra itself,
Rest your awareness in your eyebrow center,
The agnya chakra.
As though you're breathing in and out through the agnya chakra.
Letting go of any visualizations.
Just aware of the agnya chakra,
The forehead,
The eyebrow center,
And the breath.
And then bring your attention to the throat center,
The shuddhi chakra.
And all of your awareness focused here in the stillness.
Let your awareness flow with your breath.
Let your attention rest in the stillness of the cave of the heart.
And then bring your awareness to the heart center.
And then let everything else move to the background.
No visualizations,
No thoughts.
Just the merest awareness of breath.
Let your attention rest in the heart center.
Let your attention rest in the heart center.
Let your attention rest in the heart center.
Let your attention rest in the heart center.
Let your attention rest in the heart center.
Let your mind rest just in the heart center.
If thoughts come into the mind,
Let them go away into the background.
Let your attention rest in the stillness.
Let your attention rest in the heart center.
Let your attention rest in the heart center.
Let your attention rest in the heart center.
Let your attention rest in the heart center.
Let your attention rest in the heart center.
Let your mind,
If your attention is going up to the surface,
Take a few deep breaths,
Relax your body and come back in.
Let all of your focus be on awareness itself.
Resting in the heart center.
Let your attention rest in the heart center.
Let your attention rest in the heart center.
Let your attention rest in the heart center.
Let your attention rest in the heart center.
Let your attention rest in the heart center.
It's natural for the mind sometimes to go back to the surface.
Let's bring it back.
We have a few more minutes.
Let's bring it back into the heart center.
Focus on the deepest experience of stillness that you've ever had.
Let yourself focus on that.
Let your attention rest in the heart center.
Let your attention rest in the heart center.
Let your attention rest in the heart center.
And as we prepare to come out of the practice,
We take our time.
Start to let your awareness flow again between the heart center,
Through the throat center to the eyebrow center and back.
Follow that smooth flow of awareness coordinated with your breath.
And then let your awareness start to flow in the sushumna channel from your eyebrow center through the nose,
Just in the subtle body,
In that central energy channel from the eyebrow center to the base of the nose and back.
Witnessing this flow of awareness with the breath.
And becoming aware more of the physical sensations of the air in the nose and of the rest of your body.
And then without losing that awareness,
Open your eyes.
Before you come too far out of it,
Notice the experience.
What are you experiencing right now?
Sit for a moment,
Listening.
You might bring your sankalpa back to mind.
Listen to see what's happening,
If there's any insights or anything that you might know now.
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