Namaste.
My name is Sandeep.
This Yoganidra focuses on helping you to fall into deep sleep in whatever position you find yourself in,
Whether you are reclining,
Sitting or in the comfort of your bed.
Let's begin by switching off the lights.
Take this moment to get comfortable.
Now gently close your eyes.
Become calm and steady.
Take a deep breath and as you breathe in,
Feel calmness spreading throughout the body.
And as you are breathing out,
Say to yourself,
I am relaxed.
Inhaling calmness spreading throughout the body.
Exhaling,
I am relaxed.
Continue with the deep breath.
Now shift your awareness to the outside environment.
Become aware of all the different sounds present here.
Without getting struck with any one particular sound,
Keep your awareness moving from sound to sound.
Observe one sound and then move to second sound.
Observe second sound and then move to third.
Like this,
Keep your awareness moving from sound to sound.
Become aware of the most distant sound that you can hear.
Searching for the most distant sounds and following them for a few seconds.
Gradually bring your attention to closer sounds.
To sounds outside this room.
And then to sounds inside this room.
Now become aware of the natural breath.
Become aware of the deep natural spontaneous breath.
Do not concentrate for this will interfere with the natural breathing process.
Time for sankalpa.
Time for resolve.
Setting a positive intention for the practice.
Please mentally state your resolve clearly with feeling and awareness three times now.
Now we begin body scan.
I will guide your awareness through the different parts of the body as quickly as possible.
Please repeat mentally the name of each body part after me and simultaneously become aware of that body part.
The practice always begins with the right hand.
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,
Shoulders,
Armpit,
Waist,
Hip,
Right thigh,
Knee,
Calf muscle,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
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,
Waist,
Hip,
Left thigh,
Knee,
Calf muscle,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Right shoulder,
Left shoulder,
Right shoulder blade,
Left shoulder blade,
Right buttock,
Left buttock,
The spine,
The whole of the back together,
Back of the neck,
Back side of the head,
Crown of the hand,
Forehead,
Right eyebrow,
Left eyebrow,
The eyebrow center,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheek,
Left cheek,
Nose,
Tip of the nose,
Right nostril,
Left nostril,
Upper lip,
Lower lip,
Chin,
Jaw,
Throat,
Right collarbone,
Left collarbone,
Right side chest,
Left side of the chest,
Middle part of the chest,
Navel,
Abdomen,
Lower abdomen,
Whole of the right leg,
Whole of the left leg,
Both legs together,
Whole of the right arm,
Whole of the left arm,
Both arms together,
Whole of the back,
Whole of the front,
Whole of the head together,
Whole of the body together,
The whole body together,
The whole body together,
The whole body together,
The whole body together.
Again,
Right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Finger,
Palm of the hand,
Back side of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Waist,
Hip,
Right thigh,
Knee,
Calf muscle,
Ankle,
Heel,
Sole of the right foot,
Upper part of the foot,
Right big toe,
Second toe,
Third,
Fourth,
Fifth,
Whole right side,
Left hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back side of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Waist,
Hip,
Thigh,
Knee,
Calf muscle,
Ankle,
Heel,
Sole of the left foot,
Upper part of the left foot,
Left big toe,
Second toe,
Third,
Fourth,
Fifth,
Whole left side,
Back side,
Lower back,
Right buttock,
Left buttock,
Middle back,
Upper back,
Right shoulder blade,
Left shoulder blade,
Back of the neck,
Back of the head,
Whole of the back together,
The whole of the back together,
Crown of the head,
Forehead,
Right eyebrow,
Left eyebrow,
Eyebrow center,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheek,
Left cheek,
Nose,
Tip of the nose,
Right nostril,
Left nostril,
Upper lip,
Lower lip,
Chin,
Jaw,
Throat,
Right collarbone,
Left collarbone,
Right side of the chest,
Left side of the chest,
Middle part of the chest,
Upper abdomen,
Navel,
Lower abdomen,
Whole of the right leg,
Whole of the left leg,
Both legs together,
Whole of the right arm,
Whole of the left arm,
Both arms together,
Whole of the back,
Whole of the front,
Whole of the head together,
Legs,
Arms,
Back,
Front,
Head together,
The whole of the body together,
The whole body together,
The whole body together.
From the lips,
Draw your awareness to the natural breath.
Feel the breath moving along the passage between the navel and the throat.
On inhalation,
Breath is rising from navel to the throat.
On exhalation,
It descends from the throat to the navel.
Be completely aware of the respiration.
Navel to throat,
Throat to navel.
Do not try to force the breath,
Just awareness.
Maintain your awareness and start counting down your breaths as follows.
Breathing in 54,
Breathing out 54,
Breathing in 53,
Breathing out 53,
In 52,
In 53,
In 54,
Out 52 and so on from 54 to 1,
Counting down to yourself mentally as you follow the rise and fall off your breath from navel to throat and back again.
Total awareness of breathing,
Counting along.
Breathing is slow and relaxed.
Please continue counting down.
If you made mistake while counting,
Start the countdown again from 54.
Please let go the count,
Let go the breath awareness.
And become aware of the body.
Now awaken the feeling of heaviness in the body.
Feel as if your whole body is becoming heavy.
Become aware of heaviness in every single part of your body.
Awareness of the heaviness,
Awareness of the heavy body.
Now awaken the feeling of lightness.
Feel as if your body is becoming lighter now.
A sensation of lightness and weightlessness in all parts of the body.
Body is becoming lighter and lighter.
The body has become so light that it is floating away from the floor.
Awareness of the lightness.
Now awaken the experience of cold.
Feel as if your body is becoming cold.
Imagine you are walking on a cold floor in the winter.
Your feet feel very cold.
You feel cold all over the body.
Body is becoming colder and colder.
Body has become so cold that it is shivering now.
Awareness of coldness,
Awareness of the cold body.
Now awaken the sensation of heat.
Awaken the experience of the heat.
Feel as if your body is becoming warmer.
The whole body is hot.
Feel as if your body has become hot.
The whole body is hot.
The whole body is hot.
You feel hot all over.
Recollect the feeling of the heat in summer when you are out in the sun with no shade.
Heat all over the body.
Heat all around the body.
Awareness of the heat.
Body has become so hot it is sweating profoundly.
Your body is sweating a lot.
Body is full of sweat.
Awareness of heat.
The experience of pain.
Try to remember the experience of pain.
Any pain you have experienced in your life,
Mental or physical,
Recollect the feeling of pain.
Remember the helplessness.
Remember the sadness.
Remember the sensation of pain.
Now,
Recollect the feeling of pleasure.
Any kind of pleasure,
Physical or mental.
Remember the feeling,
Relive it.
Recollect the memory vivid.
Remember all the details.
Awaken the feeling of pleasure.
Now,
Imagine yourself walking on a deserted road on a hot day.
Beside the road there is a high wall with a small door.
You go through that door and discover the garden inside.
Birds singing,
Beautiful flowers,
Cool shady trees.
You explore the garden and come to a well with butterflies dancing around the top.
Look inside the well.
It is very deep.
A cylindrical tunnel boring into utter darkness.
A spiral stairway twists around the walls.
You start walking down.
The inner walls are polished stones,
Yellow and white marbles.
Look up and see the circle of light at the top of the well.
Now you are completely surrounded by darkness.
You find your way along the walls.
Large green eyes gaze at you and blink shut.
It is the beating of wings,
The hoot of an owl.
You pass through a cloud of luminous insects,
Completely transparent.
You are surrounded by these but none ever touches you.
The walls are damp.
There is a dim light below.
You reach the bottom,
Run through a tunnel and come out on a golden beach.
A golden beach on the shore of an infinite ocean of peace and bliss.
On the water,
A large white lotus flower is rocked gently by the waves.
On the flower,
There is a baby lying.
That baby is you.
Feel yourself as the baby,
Shaking gently on the waters of an infinite ocean.
Continue experiencing yourself as a baby,
Shaking gently on the water and experience the sound of Aum over the infinite ocean.
Be aware of the vibrations of the Aum.
Aum,
Aum,
Aum,
Aum,
Aum,
Aum,
Aum.
Aum.
Aum.
Aum.
Aum.
Aum.
Aum.
Aum.
Aum.
Aum.
Aum.
Aum.
Aum.
Aum.
Aum.
Aum.
Aum.
Aum.
Aum.
Aum.
Aum.
Aum.
Aum.
Aum.
Aum.
Aum.
Aum.
Aum.
Aum.
Aum.
Aum.
Aum.
Aum.
Aum.
Aum.
