Welcome!
My name is Nathalie and I am so grateful that you are here with me today for this Yoga Nidra practice.
Please get ready for Yoga Nidra.
Lie down in Shavasana,
Your body stretched out,
Feet apart,
The palms of the hands turned upwards and your eyes closed.
Make all necessary adjustments so that you are as comfortable as possible.
There must be no movements,
Neither conscious nor unconscious.
Remember that you are about to practice Yoga Nidra,
Psychic sleep,
And that you have only to maintain awareness of hearing and feeling.
The body sleeps but the mind remains awake.
You must remain alert so that you do not sleep.
Say to yourself mentally,
I will not sleep,
I will remain awake.
Now take a deep breath and as you breathe in,
Feel coolness and calmness spreading throughout the body.
And as you breathe out,
Feel your cares and worries flowing out of you,
Dropping away.
Become aware of your body and relax yourself.
Make yourself physically calm and steady.
Feel that the legs are relaxed,
The trunk,
The head,
The arms and hands.
Develop the awareness of your physical body right from the top of your head to the tips of your toes.
And say in your mind,
Complete awareness of the whole body.
Say to yourself again,
Relax your whole body mentally.
Relax yourself mentally.
Relax yourself by breathing normally and becoming aware of the breath as it moves between the navel and the throat.
Awareness of your normal breath,
No forcing.
Navel to throat breathing.
And please go on with this awareness and slowly feel yourself becoming more and more relaxed.
Now leave your breathing and become aware that you are going to practice Yoga Nidra.
Yoga Nidra begins now.
Now is the time to make your resolve.
Be consistent.
Plan to resolve at one place and do not change it.
Certainly the resolve will come true if the soil is perfect.
Repeat your resolve with feeling and awareness three times.
Awareness of the parts of the body.
The consciousness should move around the body and keep on moving.
As it moves,
It changes into prana,
The vital energy,
In the form of a current of energy.
Do not concentrate on any part,
But let your mind jump freely from one part to the next.
Right hand thumb,
2nd finger,
3rd finger,
4th finger,
5th finger,
Palm,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Waist,
Hip,
Right thigh,
Kneecap,
Calf muscle,
Ankle,
Heel,
Sole,
Top of the foot,
Right toes,
1,
2,
3,
4,
5.
Going over to the left side.
Left hand thumb,
2nd finger,
3rd finger,
4th finger,
5th finger,
Palm,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Waist,
Hip,
Left thigh,
Kneecap,
Calf muscle,
Ankle,
Heel,
Sole,
Top of the foot,
Left toes,
1,
2,
3,
4,
5.
Now go to the right toes and start from the bottom.
Right big toe,
2nd toe,
3rd,
4th,
5th,
Top of the foot,
Sole,
Heel,
Ankle,
Calf muscle,
Kneecap,
Thigh,
Hip,
Waist,
Armpit,
Shoulder,
Upper arm,
Elbow,
Lower arm,
Wrist,
Back of the hand,
Palm of the hand,
Right thumb,
2nd finger,
3rd,
4th,
5th.
Now go to the left toes.
Left big toe,
2nd toe,
3rd,
4th,
5th,
Top of the foot,
Sole,
Heel,
Ankle,
Calf muscle,
Kneecap,
Thigh,
Hip,
Waist,
Armpit,
Shoulder,
Upper arm,
Elbow,
Upper arm,
Lower arm,
Wrist,
Back of the hand,
Palm of the hand,
Left thumb,
2nd finger,
3rd,
4th,
5th.
Go to the back of the body.
Go to the back of the head where it touches the floor.
Back of the head,
Right shoulder blade,
Left shoulder blade,
The whole spine,
Right hip,
Left hip,
Right buttock,
Left buttock,
Back of the right thigh,
Back of the left thigh,
Back of the right knee,
Back of the left knee,
Right calf muscle,
Left calf muscle,
Right ankle,
Left ankle,
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,
Right shoulder blade,
Left shoulder blade,
Back of the head.
Now go to the front of the body.
Go to the top of the head.
Top of the head,
Forehead,
Right eyebrow,
Left eyebrow,
The space between your 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 toes,
Left toes,
Right toes,
Left toes,
Right knee,
Left knee,
Right thigh,
Left thigh,
Right groin,
Left groin,
Lower abdomen,
Upper abdomen,
Navel,
Right chest,
Left chest,
Middle of the chest,
Right collarbone,
Left collarbone,
Throat,
Jaw,
Jaw,
Chin,
Lower lip,
Upper lip,
Right cheek,
Left cheek,
Right nostril,
Left nostril,
Right ear,
Left ear,
Right eye,
Left eye,
Right eyelid,
Left eyelid,
Right eyebrow,
Left eyebrow,
Eyebrow center,
Forehead,
Top of the head.
Now 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.
The whole of the right arm.
Both arms together.
The whole of the back together.
The whole of the front together.
The whole of the head together.
The whole body.
The whole body.
The whole body.
Visualize the whole body.
Intensify your awareness.
The whole body.
The whole body.
The whole body.
Become aware of the meeting points between your body and the floor.
Feel the meeting points between the body and the floor.
Sharp meeting points.
Body and floor.
Feel the floor holding you like a baby in arms.
Now concentrate on your body as if you are seeing it from the outside.
Look on your body as an object.
See your head,
Your clothes,
Your whole body from top to bottom.
Lying in Shavasana on the floor.
See your body as an object.
A reflection in an imaginary mirror.
You are looking at your own reflection in the mirror and you see yourself lying on the floor.
Your feet.
Your legs.
Abdomen.
Chest.
Arms.
Hands.
Clothing.
Nose.
Closed eyes.
Forehead.
Hair.
Everything reflected in that mirror.
Awareness of your body as an object.
Make sure you are not sleeping.
Now bring your attention to the natural,
Quiet breath.
Become aware of the breath through the nostrils.
The natural breath flows through both nostrils and meets at the top of the nose to form a triangle.
The spontaneous breath enters through the nostril openings,
Moves upwards and draws together to form a triangle with its apex in the eyebrow center.
Be aware of the breath passing through both nostrils.
Become aware of both breaths separately and simultaneously.
Think of the breath as starting separately from a distance,
Drawing near and uniting in the eyebrow center.
Now concentrate on each breath and try to determine its temperature.
Move back and forth and compare the temperatures.
In yoga,
We say the left nostril is called Aida,
Moon,
And the right is Bhingala,
Sun.
Aida,
The left breath,
Is cooler.
Bhingala,
The right breath,
Is warmer.
Continue your awareness of breathing,
But imagine you are now breathing through alternate nostrils.
In through one nostril and out through the other.
Up and down the sides of a triangle and back again.
Maintain your awareness and start counting each breath with full attention.
Inhale,
Left 54.
Exhale,
Right 54.
Inhale,
Right 53.
Exhale,
Left 53.
Inhale,
Left 52.
Exhale,
Right 52.
And so on.
Continue counting and breathing to zero.
Total awareness of counting and breathing.
If you make a mistake or reach zero,
Start again from 54.
Stop your counting and remain aware of the breath only.
Inhaling evenly through both nostrils.
Total awareness.
No sleeping.
No sleeping,
Please.
And now we will go over to the awareness of sensations.
And start with heaviness.
Awaken the experience of heaviness in the whole body.
Become aware of heaviness in each part of the body as it is named.
Head.
Toes.
Heels.
Ankles.
Calfs.
Thighs.
Buttocks.
Back.
Abdomen.
Chest.
Shoulders.
Arms.
Palms.
Head.
Eyelids.
The whole body.
Heavy.
The whole body.
Heavy.
The whole body.
Heavy.
Experience this feeling of heaviness in the whole body.
Lightness.
Manifest the experience of lightness in the body.
Manifest the feeling of lightness from the top.
From the top of the head,
The whole head.
To the shoulders.
Palms.
Back.
Chest.
Abdomen.
Thighs.
Knees.
Calfs.
Heels.
Soles.
Toes.
Manifest the experience of lightness in the whole body from top to toe.
The lightness of the body can be developed by feeling the meeting points between the body and the floor.
Point by point or as a whole.
A whole surface of body,
Floor meeting.
Concentrate on this area of meeting and gradually experience lightness.
Feel yourself floating up from the floor.
You are so light that you are floating to the ceiling,
Drifting back and forth.
Continue this experience until lightness is manifest.
Go on.
And now think of an ocean.
Think of a dark blue ocean and become aware of the waves.
That ocean lies within the inner space.
And the rolling waves represent sleep,
The manifesting unconscious state of your mind.
Become aware of sleep and try to visualize this state of unconsciousness within you.
Like waves on an ocean.
Above is a beautiful blue sky and below is the vast ocean with infinite waves.
The manifesting process of unconsciousness.
Now ask yourself,
What am I thinking?
Do not think,
But become aware of the spontaneous thought process.
Become a witness.
Do not suppress any thoughts.
Try to witness your thoughts and ask yourself again and again,
What am I thinking?
And at the same time,
Maintain total awareness of any thought that is passing through the visible frame of your consciousness.
And now bring your awareness to the presence and make sure you are not sleeping.
No sleeping,
Please.
I'm going to name a few objects and you should try to visualize them on the levels of feeling,
Awareness,
Emotion and imagination as best as you can.
You should move as fast as I go,
Jumping your mind from image to image.
Do not waste your time concentrating on one image,
But just keep moving.
Flickering candle.
Weeping willow tree.
Tall palm tree.
Car moving on a road.
Color clouds gathering.
Yellow clouds.
Blue clouds.
Full moon.
Dog standing.
Elephant moving.
Horse racing.
Rising sun.
Setting sun.
Ocean with waves.
A big pond with clear water.
Blue lotus.
White lotus.
Pink lotus.
Golden spider web.
Boat sailing on the water.
Yourself lying down.
A chimney smoke rising from an old house.
A cold winter.
A fire burning in the house.
Dawn of the day.
Temple bell ringing.
A monk with shaved head.
A yogi sitting in deep meditation.
Buddha in repose.
Now intensify your awareness.
Intensify your awareness and go to an infinite ocean,
Calm and quiet.
And try to discover a sound there.
There is a sound.
An infinite ocean.
Dark green jungles on the shore.
Snakes,
Lions and goats living in friendliness.
And from the shore a path leads to a lonely cottage in the jungle.
And a yogi is sitting outside in lotus pose.
There is a fire and a smell of incense.
The fragrance of flowers and an atmosphere of tranquility.
And all around can be heard the sound of Aum.
The chanting of Aum over the infinite ocean.
And become a witness of your awareness.
Not the body.
Not the senses.
Not the mind.
Nothing but a different awareness.
Become aware that you are observing yourself.
Look within and try to be aware of the one who is looking.
Who is aware of what you have been doing so far.
Go within.
Find that light.
And find the center of the light.
Where all is very bright.
With light all around.
And now go back to your resolve.
Now you should remember your resolve and repeat it three times.
With a maximum feeling and awareness.
Three times.
And now relax all efforts and bring your attention to the natural breath.
The natural breath flowing in and out of the nostrils.
Maintain your awareness of the breath.
And at the same time develop your awareness of physical relaxation.
Awareness of relaxation and awareness of your physical existence.
Become aware of the physical existence of your body.
Develop awareness of your body and visualize your body lying on the floor.
Take your mind out and visualize the surrounding room.
Let your mind become completely external.
But do not open your eyes.
You are still practicing Yoga Nidra.
Become aware of this fact.
Lie quietly until your attention is completely externalized.
And start moving.
Moving your body and stretching yourself.
Please take your time.
There is no hurry.
And when you are sure that you are wide awake,
Sit up slowly and slowly open your eyes.
The practice of Yoga Nidra is now complete.
Hari Om Tat Sat.
Om Tat Tat Tat.
Until the next time,
Namaste.
