Yoganidra is a form of Tantra.
It is not sleeping.
It is not concentration.
It is opening the inner chambers of your mind.
In Yoga Nidra,
You step down into the internal dimensions of your consciousness.
Please get ready for yoga nidra.
Lie down on your back.
On the floor and adapt the pose called Shavasana.
In this posture the body should be straight from head to toe,
The legs slightly apart and the arms a little away from the body with the palms of the hands turned upwards.
Adjust everything.
Your body.
Posture and close this.
Until you're completely comfortable.
Loosen the whole physical body.
Do not let any tightness remain in any part of your body.
Make each and every part of your physical body looser and looser.
Begin to relax mentally as well.
Make yourself as comfortable as possible.
So you do not have to move your physical body until the end of the practice.
Open your senses.
Taste inside the mouth.
Smell.
Welcoming the touch of air and aroma inside the nostrils.
Finishing.
Close and relax the eyes.
Open internal vision.
Fill the skin.
Touch of the ear temperature.
Touch of your clothes.
And touch of the ground.
Hearing.
Listening with ears and whole body.
Develop your awareness of the room without opening your eyes.
Visualize the four walls.
The ceiling,
The floor.
Your body lying on the floor.
See your body lying on the floor.
At this moment you should make your resolve.
Your own Sun Culper.
Your deep-hearted desire.
The result have to be very simple.
Try to discover one naturally.
It should be a short positive statement in simple language.
Once you have chosen a sun culper,
Repeat it three times mentally.
If you don't have one that's okay.
Just enjoy the silence.
Now we will move to the rotation of the consciousness.
Rotation of awareness by taking a trip through the different parts of the body.
During the rotation there are only three requirements to be fulfilled.
Remain aware.
Listen to my voice.
And move the mind very rapidly according to the instructions.
When I say right hand thumb,
Repeat it mentally,
Become aware of the right hand thumb and move on.
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 side.
Right knee.
Calf muscle.
Ankle.
Heal.
Sole of the right foot.
Top of the foot.
Right big toe.
Second toe.
Third two.
Fourth toe,
Fifth toe.
Whole right foot.
Hold right leg.
Whole right arm.
Whole right side of the body.
Whole right side of the body is deeply relaxed.
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.
Left knee.
Calf muscle.
Ankle,
Heel,
The sole of the left foot.
Top of the foot.
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Whole left foot.
Whole left leg.
Whole left hand.
Whole left side.
The whole left side of the body is deeply relaxed.
Now I will take you from your toes up to the crown of the head.
Right big toe,
Second toe.
Third toe.
First toe.
Thief's toe.
All the five right toes together.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
All five toes together.
Now move your consciousness right and left,
As I say the parts alternately.
Right toe,
Left toe.
Both soles together.
Right heel,
Left heel,
Both heels together.
Right ankle,
Left ankle,
Both ankles together,
Right calf muscle,
Left calf muscle,
Both calf muscles together,
Right knee,
Left knee,
Both knees together.
Right side.
Left thigh.
Both sides together.
Right buttock,
Left buttock,
Both buttocks together.
Right hip,
Left hip,
Both hips.
Waste.
Lower abdomen.
Upper abdomen.
Whole of the abdomen.
Right side of the chest,
Left side of the chest.
Whole chest.
Right collarbone,
Left collarbone.
Center of the collar bones.
Through.
Right shoulder.
Left shoulder.
Right arm.
Left arm.
Right elbow,
Left elbow,
Right hand,
Left hand.
Right thumb.
Second finger,
Third finger,
Fourth finger,
Pinky finger.
All five fingers together.
Palm of the hand.
Back of the hand.
Left hand thumb.
Second finger,
Third finger,
Fourth finger,
Fifth finger,
All five fingers together.
Palm of the hand.
Back of the hand.
Shoulders.
Upper back.
Middle back,
Lower back.
Right side of the bag.
Left side of the bag.
Whole of the spine.
Back of the neck.
Front of the neck.
The whole neck.
Chain.
Lower leap.
Upper lip.
Both lips together.
Teeth,
Tongue.
Right cheek,
Left cheek,
Both cheeks.
Right nostril,
Left nostril,
Both nostrils.
Tip of the nose.
Hole of the nose.
Right eyelid.
Left eyelid.
Right eyeball,
Left eyeball,
Both eyeballs together.
Right eyebrow,
Left eyebrow.
Eyebrow centre.
Right temple,
Left temple.
Forehead.
Back of the head.
Crown of the head.
Whole face.
Whole head.
Whole right arm.
Whole left arm.
Whole right leg.
Whole left leg.
Whole front side of the body.
Whole back side of the body.
Whole right side of the body.
Whole left side of the body.
Whole body together.
Whole body together.
Whole body is deeply relaxed.
Become aware of the meeting points between your body and the floor.
Fill the meeting points between the body and the 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 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 slipping.
Say to yourself,
I am awake.
I'm practicing yoga nidra.
Become aware of your breath.
Feel the flow of your breath in and out of your lungs.
Do not try to change the rhythm.
The breathing is natural.
You are not doing it.
There is no effort.
Complete awareness of breath.
Now concentrate your awareness on the movement of your navel area.
Concentrate on your navel movements.
Your navel is rising and falling slightly with every breath.
With each and every breath it expands and contracts.
Concentrate on this movement.
Now start counting your breath backwards from 27 to 1.
Like this.
27,
Neville rising,
27,
Nevel falling.
26 nevel rising,
26 nevel falling.
And so on.
If you will lose the count.
Please come back to 27 and start again.
Release the count.
And visualize the whole body.
Lying on the floor completely relaxed and tranquil.
Feel the body become very hot.
Try to experience the sensation of heat throughout the body.
Recall the feeling of being very,
Very hot.
Whether due to summer sun,
A heater or warm clothing.
Try to create the sensation of heat now.
Try to feel the sensation of heat exactly as you have experienced it in the past.
If you have never felt extreme heat,
Then try to feel it now.
Now reverse the feeling.
Try to feel cold.
Shivering cold.
As if you are standing outside in an icy wind.
Wearing only thin clothing.
How chilled you would feel.
Try to feel the coldness through conscious effort.
Create the sensation of cold with your consciousness.
Try to experience this cold.
Now try to experience heaviness in the physical body.
The body is becoming heavier and heavier.
It has become so heavy,
That you are unable to move any part.
You are unable to raise even an eyelid.
You are not even able to wiggle your toes.
Or fingers.
The body has become so heavy.
Now experience the sensation of lightness throughout the body.
Not heaviness.
But lightness.
Feel the body becoming lighter and lighter and lighter.
As if it is completely weightless.
The body is so light.
As light as piece of cotton.
Try to experience the lightness of your physical body.
Release sensation of lightness.
Please do not sleep.
Now a number of different things will be named.
And you should try to develop a vision of them on all levels.
Feeling,
Awareness,
Emotion.
Imagination.
As best.
As you can.
If you cannot,
Do not worry.
Keep on following my instructions.
Bring your awareness to the eyebrow center.
Darkness.
Pink rose.
Waves on the ocean.
Blue sky in the evening.
Dark night.
Tiny shining star.
High mountain.
High mountain.
Burning candle.
Burning candle.
Endless dessert.
Endless dessert.
Torrential rain.
Torrential rain.
Temple at sunrise.
Temple at sunrise.
Birds flying across the sunset.
Birds flying across sunset.
White sandy beach.
White sandy beach.
A small hut in the woods.
Burning fire.
Burning fire.
Big garden of blooming flowers.
Rising sun.
Rising sun.
Large lake with lotus flowers.
White lotus.
Blue lotus.
Pink lotus.
People swimming in the sea.
Tiger in the forest.
Moving elephant.
A smiling baby.
Smiling Baby sound of a bell ringing.
Try to hear sound of a bell ringing.
Waves on the ocean.
Full moon.
The restless C.
The restless sea.
Intensify your imagination and concentration.
See a deep and dark jungle.
See how you are entering into the jungle.
Or deep into it.
Deeper and deeper.
Go much deeper into the jungle.
See a lonely clearing with an aura of light around.
This light comes from a temple close by.
This temple is like a house,
Lit from the inside at the night.
But as well there is a great aura of light around.
You become aware that the temple is pulsating.
With the vibration of the sounds.
Inside the temple there is the chanting of mantras and ringing of the bells.
Draw closer to the temple.
And feel the atmosphere of peace.
The door of the temple is open.
You go inside.
And you see that there is nothing there.
Nothing but a monk in orange robes.
He is sitting in lotus posture with eyes open.
Sit in front of him.
And look at his face.
Find out who he could be.
Now close your eyes.
And become steel.
See yourself sitting in front of the monk with eyes closed.
Feel the sense of deep peace and harmony that envelops you.
Continue your awareness of meditation inside the temple.
You are now in meditative state.
Feel deep peace and harmony.
Become aware of the breath.
Become aware of your natural breath.
Remember your resolve,
Your sun kalpa.
Repeat your resolve with absolute faith and awareness.
Please repeat it three times mentally.
Become aware of your breathing.
Awareness of breathing and awareness of relaxation.
Develop awareness of your physical existence.
Become aware of your arms and legs.
And your body lying stretched out on the floor.
Develop awareness of the room.
Worlds.
The ceiling,
The floor.
Noises in the room.
And noises outside.
Lie quietly for a few moments and keep your eyes closed.
Start moving your body slowly and stretching yourself.
Move your toes.
Wiggle your fingers.
Move your legs.
Of your hands.
Please take your time.
Do not hurry.
When you're sure that you're wide awake.
Sit up slowly.
And only then open your eyes.
The practice of yoga nidra.
Is now complete.
