Yoga Nidra - Ham Saa

This is an advanced yoga nidra. The mantra provides a central focus to return to and acts to calm the anxieties and tensions that arise from daily life. Practitioners are guided to become aware of the various stories that appear in the sky of the mind and through gentle observation, experience the blue sky of consciousness opening up. The kanji "Mu" refers to the "nothingness" of zen... the "no-thing" of western mystics. Presence. (If you enjoyed this Yoga Nidra, and would like to support further publications, then please make a donation. Sincere thanks.)

Transcript

Om Greetings, Wherever you may be. This full Yoga Nidra session is designed to help release the tensions accumulated in the body over time through the various stresses and strains that we experience in our lives. We tend to forget how to relax or with our busy schedules even to take the time to relax. So we let the tensions increase gradually until they express themselves in disease, Anxiety, Depression, Insomnia or some kind of dysfunction. Throughout this audio you will hear the mantra hum sa, Which is naturally linked to the breath. The exhalation sa being twice as long as the inhalation hum. This explicit pattern directly activates the vagus nerve and gives our brains the signal to release tension and relax the body. We relearn to feel safe in ourselves and to stop the fright and flight response that we unconsciously subscribe to. So during this session try to match and follow the pattern of the breathing for maximum effect. Our slow rotation this time allows us to experience our bodies to be embodied more and it may reveal areas of built up tension or samskaras that can then be given time to unknot and dissipate. Above all when you experience these places or regions of tension do not be reactive to them just let them arise. Notice them and let them go. Notice them and let them go. Do not give them the energy of your thought. Yoga nidra sessions are generally helped by preparing the body through some asana practice beforehand. So therefore if you have time before getting into this yoga nidra please do some sun salutations to stretch and warm up the body before lying down in savasana to begin yoga nidra. May all beings be free from mental suffering. May all beings be free from mental suffering. May all beings be free from mental suffering. To begin lie flat on your back on a yoga mat or on your bed. Check that your neck and your spine are in alignment. Check that your hips are parallel to the floor. Scan your attention from the top of your body to your shoulders to your spine to your hips through your legs and to your heels. Extend and stretch your heels and then gently let your feet flop out to the side. Bring your attention to your palms. Make sure they're face up to the ceiling and your arms slightly away from your body. Close your eyes and bring your attention gently focused on your breath. P soldier. Sigh. Sigh. Sigh. Sigh. Sigh. Sigh. Sigh. Sigh. Sigh. Sigh. Sigh. Sigh. Sigh. Sigh. Sigh. Sigh. Sigh. Sigh. Sigh. Sigh. Sigh. Sigh. Sigh. Sigh. Sigh. Sigh. Sigh. Sigh. Sigh. Sigh. Sigh. Sigh. Sigh. Sigh. Sigh. Sigh. Notice as you repeat the mantra that your body slowly and fully relaxes the tensions that you have held are released on every exhalation the anxieties that you harbor in your mind are released into the ether Sigh. There is no worry there is no tension there is no feeling of anxieties remaining Sigh. Sigh. Bring your attention to your third eye to the space between your eyebrows and be ready to mentally repeat the sankalpa for today's session let your sankalpa be brief be powerful for you be meaningful for you and be particular to you Sigh. Repeat your sankalpa three times in your mind Sigh. Sigh. Sigh. Sigh. Sigh. Sigh. Return your attention to the mantra of the breath Sigh. Sigh. Sigh. Sigh. Sigh. Sigh. Sigh. Sigh. Sigh. Sigh. Sigh. Sigh. Sigh. Sigh. Sigh. Sigh. Bring your attention to your third eye between your eyebrows let us begin our first rotation third eye throat center right shoulder elbow wrist back of the right hand thumb index finger middle finger ring finger little finger palm of the right hand center of the wrist elbow right shoulder throat center left shoulder left elbow left wrist back of the left side thumb forefinger middle finger ring finger little finger palm of the left hand center of the wrist left elbow left shoulder throat center heart center right chest left chest heart center solar plexus navel abdomen navel pubic center right hip right thigh right knee right calf right ankle top of the foot big toe second toe third toe fourth toe fifth toe sole of the right foot right ankle back of the calf right knee right thigh right hip pubic center left hip left thigh left knee left calf left ankle top of the left foot left big toe first toe second toe third toe fourth toe bottom of the left foot left ankle left calf left knee left thigh left hip pubic center navel solar plexus heart center throat center third eye top of the crown soul soul soul soul soul soul soul soul soul soul soul soul soul soul soul soul soul soul soul soul soul soul soul soul soul soul soul soul soul soul soul soul soul soul soul soul second rotation third eye throat center throat center right shoulder elbow wrist back of the right hand thumb index finger middle finger ring finger your middle finger palm of the right hand center of the wrist elbow right shoulder throat center left shoulder left elbow left wrist back of the left hand thumb forefinger middle finger ring finger middle finger palm of the left hand center of the wrist left elbow left shoulder throat center heart center right chest left chest heart center solar plexus navel abdomen navel pubic center right hip right thigh right knee right calf right ankle top of the foot big toe second toe third toe fourth toe fifth toe sole of the right foot right ankle back of the calf right knee right thigh right hip pubic center left hip left thigh left knee left calf left ankle top of the left foot left big toe first toe second toe third toe fourth toe bottom of the left foot left ankle left calf left knee left thigh left hip pubic center navel solar plexus heart center throat center third eye top of the crown soul soul soul soul soul soul soul soul soul soul soul soul soul soul soul soul soul soul soul soul soul soul soul soul soul soul soul soul soul soul soul soul soul soul soul scan your body from the top of your head to the jawbone the neck the shoulders the right arm the left arm your torso your hips your right leg and your left leg soul soul soul soul soul soul soul soul soul soul soul soul soul soul soul soul soul soul soul soul soul soul soul soul soul soul soul soul soul soul soul soul let your attention float freely in the space of your awareness be aware of any tensions that arise in the body it could be an itchy feeling it could be a tightness it could be some throbbing the sensation of digestion anything that comes up let it come up and in your space of awareness simply drop attention to it soul realize that as you do this your body relaxes even more feels heavier on the floor feels as if you're being absorbed into the earth and become one with everything that is here soul soul soul soul soul soul soul soul soul soul soul soul become aware now of your thoughts dream the thoughts that arise in our minds can cause us some difficulties we may become aware that the thoughts that cause us difficulty seem to be on an endless self repeating cycle reminding us of our failures reminding us of our obligations reminding us of our self image or what others may think of us soul be aware that all these thoughts are stories made up by the mind simply to entertain the mind ask yourself this question is it really necessary to have these thoughts is it really necessary to believe these thoughts what would happen if we look at these thoughts as if they appear as clouds in the sky and are blown away by the wind and each time the wind blows it blows away more of those thoughts and we notice that gradually behind the clouds blue sky space opens up and we notice that if we just observe the stories that come up the images that come up that if we just observe and do not give them any more of our energy that they will simply dissipate as clouds dissipate naturally in the sky leaving an expansive open blue space self self self self self self self self self self self self self keep the mind and repeat it to yourself mentally three times self self self bring your awareness now back to your body cast your attention to the tips of your toes to the tips of your fingers to the top of your head feel the aliveness of your body feel the breath deep and slow bringing energy to your being in your heart be grateful for today's experience for today's blessings for today's peace may the energy that we create in these meditations bring peace of mind to all beings everywhere and may the energy that we create in these meditations bring peace of mind to all beings everywhere and may the energy that we create in these meditations bring peace of mind to all beings everywhere

Reviews

Very unusual experience if you are used to traditional Nidra in the style of Satyananda Saraswati. I think it will take some repetition to become more familiar with this.

Enjoyed the second rotation. The Sa Ha mantram kept me focused on the breath rather nicely. At times it was strong, other times very subtle. I will check out your other offerings too. Thank you. Gail