Welcome to the Heart of Abundance Yoga Nidra practice.
Go beyond the physical and enter the subtle realms,
Allowing you to experience deep joy and abundance.
The first thing you want to do is go ahead and get comfortable.
Lie down on your back or on your side if you're pregnant,
Or if you prefer to lie on your side.
Take time to arrange your body so that you feel well supported.
You can place a cushion under your head and whatever else you need so that you feel absolutely comfortable.
Also having some support under the knees can really help the lower back to settle well.
And a blanket if you need to keep warm.
Have your arms alongside your torso with palms up to the sky so that your shoulders can completely relax.
Let your feet fall to the side so your hips can completely relax.
Gently close your eyes and tune into your physical posture.
If there are any tweaks or adjustments,
Then shape shift your body now.
When you're ready,
Just settle in and allow your hands and heels to become celestial anchor points.
Once the breath becomes a little more spacious,
Allow the body to settle into further stillness knowing there is no need for any further movement.
As your feelings arise,
Then simply just observe,
They will probably go away.
And if you do feel the need to move,
Then just do so with the utmost awareness.
Once again,
Settle into the state of zero desire for movement.
Become aware of the breath.
As you inhale and exhale,
Drop your awareness down into the centre of your heart.
Let your awareness simply rest here in your heart,
The centre point of your being.
And now become aware of the sounds in the distance.
Become aware of the most distant sounds that you can hear.
Watch out distant sounds and simply follow them,
Allowing your attention to move from sound to sound to sound.
And now gradually bring your attention back to the closest sounds,
Outside the room,
And start to develop your awareness of the room in which you are lying.
Without opening your eyes,
Visualise the four walls,
The ceiling,
Your body lying on the floor.
See your body lying on the floor.
Come to experience the existence of your physical body lying in stillness.
Total awareness of your body lying in stillness.
Experience deep relaxation from the crown of your head to the tips of your toes.
From the tips of your toes to the crown of your head.
Focus on your breath as if the whole body is breathing from head to toe.
From toes to head.
Like one giant wave,
No pause.
And now once again bring your awareness to the centre of your heart,
The energetic centre of your being.
Please make your heart's resolve,
Your sankalpa,
A simple,
Short statement in the affirmative,
With total feeling and conviction and gratitude for its fruition.
You may wish to use the sankalpa,
I am living an abundant life.
Please repeat your sankalpa silently within three times.
Then release it even deeper into the recesses of the mind-body to take root and begin its manifestation.
We will now begin with the rotation of consciousness.
I will name different points on the body,
Simply bring your awareness here and move from point to point.
Please bring your attention to the right hand.
Mentally repeat after me.
Right hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Back of the hand.
Wrist.
Lower arm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Right waist.
Right hip.
Right thigh.
Knee cap.
Calf.
Ankle.
Eel.
Sole of the right foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Now become aware of the left hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Back of the hand.
Wrist.
Lower arm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Left waist.
Left hip.
Left thigh.
Knee cap.
Calf.
Ankle.
Heel.
Sole of the left foot.
Top of the left foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Now go to the back.
Become aware of the right shoulder blade.
The left shoulder blade.
Right buttock.
Left buttock.
The spine.
The whole back together.
Now go to the top of the head.
The forehead.
Right eyebrow.
Left eyebrow.
The space between the eyebrows.
Right eyelid.
Left eyelid.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheek.
Left cheek.
Nose.
Tip of the nose.
Upper lip.
Lower lip.
Chin.
Pit of the throat.
Right chest.
Centre of the chest.
Left chest.
Centre of the chest.
Navel.
Abdomen.
Now become aware of 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.
Buttocks.
Spine.
Shoulder blades.
The whole front.
Abdomen.
Chest.
The whole back.
The whole front.
The whole head.
The whole body together.
The whole body together.
The whole body together.
Total awareness.
No sleeping.
No movement.
Effortless awareness.
Become aware of the whole body on the floor.
The whole body is relaxing on the floor.
Become aware of the meeting points of the body in the floor.
Subtle sensations between the body and the floor.
Feel the meeting points between the back of your head and the floor.
Shoulder blades and the floor.
Elbows and the floor.
Back of the hands and the floor.
Buttocks and the floor.
Carbs and the floor.
Heels and the floor.
Become aware of all meeting points between the body and the floor.
Sense all points simultaneously.
Evenly.
Now switch your attention to the eyelids.
Feel the narrow line of meeting between the upper and lower eyelids.
Feel the sharp points where they meet.
Intensify your awareness between the eyelids.
And now lips.
Centre your attention on the line between the lips.
The space between the lips.
And now sense yourself let go completely with each exhale.
Melt into the peace and welcome all phenomena that appear and disappear.
Without commentary.
Without words.
Simply observe thoughts that come and go.
The body is sleeping but the awareness is alert.
Like a child falling asleep in its mother's arms.
The body is sleeping but the mother is watching over.
We will now experience opposite sensations in the body.
Please awaken the feeling of heaviness in the body.
The feeling of heaviness.
Become aware of heaviness in every single part of the body.
You are feeling so heavy that you are sinking into the floor.
Awareness of heaviness.
And now awaken the feeling of lightness.
Sensation of lightness and weightlessness in all parts of the body.
Your body feels so light that it seems to be floating away from the floor.
Awareness of lightness.
And now experience the sensation of cold.
Awaken the experience of bitter cold in the body.
Imagine you are walking on a cold floor in winter.
Your feet feel very cold.
You feel cold all over.
Awareness of coldness.
Awareness of coldness.
And now switching to heat.
Please awaken the sensation of heat.
The whole body is hot.
You feel hot all over.
Recall the feeling of heat in summer when you are out in the sun with no shade.
Heat all over the body.
Heat all around the body.
Please bring your awareness of heat in the body.
Please bring your awareness to the space in front of your closed eyes.
Please imagine before you a transparent screen through which you can see infinite space.
A space that extends as far as the eyes can see.
Concentrate on this dark space and become aware of any phenomena that manifests within.
Whatever you see is the manifesting state.
Please continue your awareness.
Do not become involved.
Simply practice with awareness only.
And now imagine yourself in a park in the early morning.
The sun has not yet risen and the park is deserted except for yourself.
It is a beautiful park,
Calm and peaceful.
Walk across the springy grass.
Listen to the birds whistle and call as they welcome in the new day.
There are gardens of flowers,
Roses,
Yellow,
Pink,
Red,
Purple.
Smell their fragrance.
See early morning dew drops on their petals.
Nearby the rose garden is a fish pond.
Goldfish swim in and amongst the water lilies.
Please see their graceful movements.
As you walk between the trees,
Beautiful trees,
Bare trees and trees with leaves.
Widespread trees and tall stately trees.
You notice there is a clearing between the trees.
And as you continue to walk you notice there is a small temple with an aura of light around it.
Go to the door.
It is cool and dim inside.
Inside the walls there are pictures of great saints and masters.
Those that have walked before us who only intend for our joy and abundance.
You sit down on the floor.
Close your eyes and become still.
A sense of deep peace and harmony envelops you as the sounds outside fade into the distance.
Continue your awareness of meditation inside the temple.
Stay here for some time until peace and harmony pervade.
And now allow all images to dissolve back into the quiet landscape of consciousness.
The ever present eternal stream of consciousness.
Please refocus at the eyebrow centre.
Enter into concentration.
As best you can,
Create these visuals and images.
See an infinite dark blue ocean.
Rolling waves.
Look above and see a dark sky.
Look in front and see an infinite ocean with rolling waves.
Experience the waves and the ocean as your own untapped unconscious potential.
Open your mind to infinite potential through the natural grace of the rolling waves.
Move closer to what is yet unknown in your own mind.
To what is unseen in your own mind.
Open and receive these impressions with love and gratitude.
Feel open and inspired to merge with the deeper aspect of your true nature.
See infinite waves on a vast dark ocean.
Come back to your sankalpa.
Repeat it internally three times and allow it to download deeply,
For it is bound to come true.
Step through the threshold into this reality of form and time.
Pass completely back into form and land into embodiment.
Full and complete embodiment.
Please sense the entirety of your form from the crown of your head to the fingertips and toes.
Become aware of your breath.
The life force that is always present.
Come back into your awareness and sense the breath push up against the inner lining of the body.
Feel the boundary of your body and the floor.
Begin to open your senses.
Feel the temperature of the air on your skin.
Expand your sense of hearing to the sounds inside and the sounds beyond the room.
Awaken your sense of smell and taste.
Just one moment,
Open your eyes and take in form.
Gently close your eyes again.
Feel fully awakened and energized and in harmony and balance.
All that exists is infinite divine consciousness.
Free and blissful.
This practice of yoga nidra is now complete.
