You you Sukhino.
Oh God Samasthit Buh-bye.
I must.
.
.
Sukhino.
Uh huh.
Lokaho Samastah Sugi no Avantu.
May all beings everywhere be happy and free.
Welcome to this Yoga Nidra session.
A time in which you can awaken to the deeper recesses of your mind.
Be open and curious to what is revealed to you.
Be grateful in what you may receive.
Determined to stay alert and awake for the entire session in order to gain the full benefit of this practice.
Create a safe environment for yourself in which you will be undisturbed for the duration of the practice.
Wear comfortable,
Loose clothing and lay down on your back in Shavasana pose.
With a light blanket covering your body.
A thin pillow under your head for support and perhaps a bolster under your knees to take the strain off your lower back.
Place your arms gently at your sides.
Slightly away from the sides of your body.
Turn the palms up to the ceiling in a receptive,
Open manner.
Stretch down from your hips through to your heels.
And then release and let your feet flop naturally outwards.
Be aware of your entire body beginning to release into the posture.
Feel the weight of your body as you settle.
Make some final adjustments and then let your body become completely motionless and remain so for the duration of this practice.
With your eyes open and softly focused.
Take the time to enjoy feeling the space around you.
Become aware of the room and the space in which you have your existence.
Without straining,
Try to sense the space in its entirety.
A sense of the different objects in the room.
The colors.
The contrasting shadows and light.
If you are sharing this space and time with others.
Get a sense of their presence and their being.
Turn your attention now to your sense of hearing.
Buh-bye What is the furthest sound from you that you are aware of?
Simply notice its quality without trying to determine what it is.
May be the sound of the wind.
Birds chirping.
.
.
Cicadas calling to each other.
You Bring your sense of hearing into the room and become aware of sounds that are closer to you.
Step closer to the ears.
Become gradually aware of the sounds of your body.
Samasthit.
Okay.
Now gently close your eyes.
Feel the lids.
Shot.
Not any lines.
Let the eyes become heavy and relaxed.
Feel the weight of your eyes release back into the skull.
Rest comfortably with your eyes closed.
Become aware now of the natural inflow and outflow of your breath.
Notice the breath at the nostrils.
Without altering its quality.
Simply notice its touch as it goes into the body.
Turns.
And then comes out.
Allow the body to expand and contract at its own pace.
Notice that breathing happens gently.
Easily.
And naturally.
Now let go the attention to the breath.
And prepare to plant your sankalpa in the depth of your being.
Your Sankalpa is your truth for yourself.
A simple statement of resolve that reflects your true being,
Your calling in life.
A positive,
Simple,
I am statement.
It could be,
For example.
.
.
I am home.
I am loved.
I am seen.
Take the time to plant your Sankalpa now.
Repeat it mentally three times with resolve,
Faith,
And strong feeling.
Gently let the sankalpa go.
We are now ready to begin Yoga Nidra.
Uh huh.
On a myocardial wall.
The physical body.
Place your awareness into each body part as it is named.
If you are able to visualize a golden OM symbol.
Then place this at each point while mentally reciting the mantra Aum.
Now bring your awareness to the third eye center.
And then sink deeply into the midbrain area.
Virgil lies there,
A light,
Bright blue light.
A radiance brighter and more scintillating than the sun.
Bring your awareness to settle at the third eye.
Throat center.
Right shoulder.
Elbow.
Centre of the wrist.
Back of the hand.
Right hand thumb.
Index finger.
Middle finger.
Ring finger.
Littlefinger.
Right palm.
Center of the wrist.
Elbow.
Right shoulder.
Through its center.
Left shoulder.
Elbow.
Center of the wrist.
Back of the left hand.
Left hand thumb.
Index finger.
Middle thinker.
Ring finger.
Little finger.
Left palm.
Center of the wrist.
Elbow.
Left shoulder.
Throat center.
Heart-centered.
Right upper chest.
Heart center.
Left upper chest.
Heart Center.
Solar plexus.
Navel.
Roots Centre.
Right hip.
Right thigh.
Kneecap.
Angle.
Top of the right foot.
Big toe.
SECOND TOE Third toe.
Fourth tone.
Fifth tone.
Right sole of the foot.
Right ankle.
Me.
Right side.
Root Center.
Left hip.
Left thigh.
Kneecap left ankle.
Top of the left foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Left sole of the foot.
Left ankle.
Me.
Left thigh.
Root center.
Mabel.
Solar plexus,
Heart Center.
Left chest.
Heart center.
Right chest.
Heart center.
Throats enter.
Third eye.
Third eye.
Third eye.
Crown Center.
Return your awareness to the deep center of your brain.
Rest for a moment.
And be aware of your being.
Samasthit.
Sukhina.
Oh,
Wow.
Samastha Sukhino.
Uh.
.
.
Pranayama Kosha.
Our energy body.
Now become aware of the breath.
Bear witness to it with an expression of gratitude and love.
Master.
Notice that the breath flows in.
And flows out all of its own accord.
Without prompt.
Without direction.
Without restraints.
Take a moment to watch this effortless and spontaneous natural monologue.
No.
You buh buh Now place your awareness at the upper lip,
Just under the nostrils.
Notice the quality of the breath.
Awakened to the sensations that you can perceive there.
Note the cool quality on the in-breath.
And the heat of the out-breath.
Is there a preference for the left nostril over the right nostril?
Or the right over the left.
Are both working in synchronous union.
Oh.
Just observe without offering any change.
Simply.
Bear witness to what is.
Suki no.
.
.
Uh oh.
Samastham Suki no.
.
.
Shift your awareness now to just below your navel.
Become aware.
Of the origin of your breath.
From your belly.
Slowly inflate your lungs from the belly.
Up to your collarbone.
Release.
Let go.
And repeat.
Okay,
No.
Begin counting your breath backwards from 27.
Back to zero.
On the inhale.
Mentally repeat the mantra.
Home.
On the exhale.
Mentally repeat the mantra.
Stop.
If you lose count of the number of breaths you have taken.
Simply start.
Back from 27.
Without judgment.
Suki no.
.
.
Samastha.
You okay Samastha.
So sad.
Sigh.
Suki no.
.
.
You Samastha.
Suki no.
.
.
Oh wow.
Samasthit.
Suki no.
.
.
Uh huh.
Manu Maya Kosha.
Gently let go of the focus on the breath.
And turn to the primal sensations felt in the body.
Scan the body for areas of heaviness and pressure.
This may be where your body is in contact with the mat or the floor.
Check the back of the neck.
At the shoulders.
Along the spine.
The hips.
The arms and the legs.
Feel the heaviness there.
Feel as heavy as a sack of sand.
Feel yourself sinking into the ground.
As if your whole body is decomposing.
And returning to the Earth.
Shabbat shalom.
In contrast.
We'll concentrate now on the upper layer of the body.
Where it feels light and airy.
The skin in touch with the air of the room.
There is a weightless quality here.
It's almost as if.
.
.
This part of the body is filled with air.
Floating like a balloon.
Feel yourself floating free,
Filled with air.
Samasthit.
Feel the heavy and the light feelings together.
The one pulling against the other.
And yet?
Together there's a feeling of wholeness.
There's no aversion here.
A simple interest in what appears.
Now recollect a time in your life.
When you lost a loved one.
A pet.
A friend.
A family member.
Partner.
Recall the feeling of deep sadness at your loss.
You Recall the feeling of uncompromising grief.
The body shaking sorrow.
The tears that you cried.
Accept the feelings that arise with equanimity.
Without aversion.
Notice where they're felt in the body.
Notice where they arise.
Is there a tightness?
Construction.
Namaste.
Look at this with curiosity.
And with love.
Bye bye.
Notice and accept.
Accept.
Breathe out and let it be.
Sabbath time.
Bring your attention to your heart center.
Abandoned.
Now recollect a time in your life of a heightened joy.
And happiness.
Time where you felt alive in every single atom of your being.
Maybe it was a time of peak health and vitality.
Wear everything.
Seemed possible.
Remember joyful times you had with a loved pet.
Or shared pleasures with a close friend.
Or the depths of contact.
And intimacy with a lover.
Samasthit.
Remember the pleasure.
How you felt.
How you behaved.
Remember the environment that was around you.
The sounds,
The smells,
The actions.
Notice how these memories and images reflect in the body.
Sense them.
Notice them.
Accept them.
And gently let them go.
Bring your attention back to your heart area.
And dwell there for a moment.
Accepting all.
That arises.
Without attachments.
Without aversion.
Was our judgment.
Simply.
Let it be.
Samasthit.
Suki no.
.
.
Bye bye.
Samastha.
Suki no.
.
.
Amen.
Vijnanamaya Kosha.
Bring your attention to the frontal area of the brain.
Behind the third eye.
Visualize before you as clearly as you can the following images.
See them and let them go.
Let them arise and fall.
Arise and fall.
Notice how quickly your mind moves.
Can create these images.
Without.
Than being physically present.
A red apple.
A blue sapphire.
A newborn baby.
The Sphinx in the evening desert.
The Sphinx in the Evening Desert.
The Sphinx in the evening desert.
Clouds in the summer sky.
An old man laughing.
Or wedding.
Babbling brook.
The sun rising over the sea.
The sun rising over the sea.
The sun rising over the sea.
Athletes dashing 100 meters.
Surf crashing onto a beach.
Candle flame on an altar,
Still and bright.
A candle flame on an altar,
Still and bright.
Candle flame on an altar,
Still and bright.
A mother nursing her child.
Three sisters eating candy apples.
A cherry blossom tree in full bloom.
A lush green bamboo forest.
Thank you.
A joyful family picnic in the park.
A race of classic motorcycles.
Beethoven hearing the Ninth Symphony for the first time.
The rush and rustle of leaves in the forest.
I'm out the symbol Aum.
The symbol Aum.
The symbol on.
Bring your attention now to the heart center.
Push your lives there.
Golden Lights.
Suki no.
.
.
You Let the golden light sink deeply into your heart.
Dwell there.
Be at peace.
Sukhino.
Bye bye.
Shabbat shalom.
Become gradually aware of your body.
Send your awareness.
To the tips of your toes.
The tips of your fingers The back of your head.
Move your awareness along your spine.
Become aware of the breath energizing your whole body.
Open the gates to your ears.
Become aware of the sounds of your environment.
Gently stretch your body.
Feel the life returning to all parts of your being.
And when you are ready.
Open your eyes.
And welcome the light of the room.
Your being.
This is the end of Yoga Nidra.
Hari Om Tat Sat.
Hari Om Tat Sat ariane.
Zud
