Welcome to today's deep insight,
Yoganidra.
Before commencing with the practice,
We plant a seed of dedication in our mind that will guide us through the practice.
And so we dedicate ourselves to practice conscious attention with non-attachment and equanimity,
Simply being aware and noting what is,
Letting our ego and our mind calm down in order to penetrate the illusion they create.
So allow yourself to get comfortable and ready for Yoganidra.
Lie down in Shavasana and take your time finding a position of comfort that will allow you to be comfortable and still for the whole duration of this practice.
Become aware of the weight of your physical body.
Your body is heavy.
Let the floor hold your body.
Let it go.
Let it sink into the floor.
Bring your focus on the breath.
Take easy,
Relaxed and natural breaths.
Observe the breath as it passes through the nostrils.
Now bring your focus on your whole physical body from head to toe.
Focus on your whole body.
Observe your whole body.
Aware of the whole body,
The physical body from the head to toe.
Not just the awareness of your legs,
Arms,
Trunk,
Chest or head,
But awareness of the whole body.
Awareness of the body as a whole.
Complete and constant awareness of the whole body.
Be aware that you are going to practice Yoganidra and say mentally,
I am aware I am going to practice Yoganidra.
I am aware I am going to practice Yoganidra.
Relax your body.
Relax your mind.
You are completely relaxed by breathing normally and concentrating on the natural flow of the breath in your nostrils.
As you inhale,
Your belly is rising.
As you exhale,
The belly is relaxing.
And with each exhalation,
Let your body relax a bit more into the ground.
Observe the breath as it passes through your nostrils.
Notice whether you are breathing more from the left or the right nostril.
Observe the flow of the breath.
Enjoy your breath.
Easy,
Relaxed and calm breathing.
Keep the focus to the practice.
Do not wander away.
Now think of a positive resolve.
Sankalpa.
The Sankalpa should be simple,
Short and in clear language.
Now repeat your resolve,
The Sankalpa,
Three times mentally.
We will now practice the rotation of consciousness in our physical body.
Become aware of the body parts as I named them.
Mentally visualize their shape,
Weight and sensations.
Let us begin.
Right foot.
Heel.
Soul of the foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Right ankle.
Calf.
Shin.
Knee.
Thigh.
Hamstrings.
Right hip.
Right side of the waist.
Right ribcage.
Right chest.
Right collarbone.
Right hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Back of the hand.
Palm.
Wrist.
Lower arm.
Inside of the lower arm.
Elbow.
Upper arm.
Armpit.
Shoulder.
Left foot.
Heel.
Soul of the foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Left ankle.
Calf.
Shin.
Knee.
Thigh.
Hamstrings.
Left hip.
Left side of the waist.
Left ribcage.
Left chest.
Left collarbone.
Left hand thumb.
Second finger.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Back of the hand.
Palm.
Lower arm.
Inside of the lower arm.
Elbow.
Upper arm.
Armpit.
Shoulder.
Observe the pelvis.
Lower abdomen.
Intestines.
Stomach.
Heart.
Whole chest.
Observe the throat.
Neck.
Chin.
Lips.
Nose.
Right cheek.
Left cheek.
Right eye.
Left eye.
Right ear.
Left ear.
Far head.
The crown of the head.
Observe your whole body.
The whole body.
The whole body.
Make sure you're not asleep.
Stay awake.
Your whole body is very calm and still.
And now let us move a wave of relaxation throughout the body.
A wave of relaxation is moving through your feet,
Ankles,
Calves,
Knees,
Thighs,
Hamstrings,
Pelvis,
Pelvis,
Back,
Abdomen,
Chest,
Arms,
Shoulders,
Throat,
Neck,
Face,
Far head,
The crown of your head.
Now we bring awareness to the senses.
First the sense of sight.
Even though your eyes are closed you can still see.
And so become aware of your eyes and any sight they perceive.
Now disconnect from the eyes and anything that the eyes can see and simply become aware of the act of seeing,
The consciousness of seeing.
Anything that you see and the sensations of your eyes become secondary as your mind is filled with the consciousness of seeing.
Gently note in your mind like a whisper in the mind.
Seeing,
Seeing,
Seeing.
And now we move to the sense of smell.
Become aware of your nose and any smell that your nose perceives.
Now disconnect from your nose and from any smell itself and become aware only of the act of smelling,
The consciousness of smelling.
Anything that you smell and the sensation of your nose become secondary as your mind is filled with the consciousness of smelling.
Again gently note like a whisper in the mind.
Smelling,
Smelling,
Smelling.
Now become aware of your ears and any sound that they perceive.
Disconnect from the object of hearing,
Your ears,
And the sounds themselves and become aware only of the act of hearing,
The consciousness of hearing.
Anything that you are hearing and the awareness of your ears become secondary as your mind is filled with the consciousness of hearing.
Gently note like a soft whisper in the mind.
Hearing,
Hearing,
Hearing.
Become aware now of the mouth and tongue and any taste that they perceive.
Now disconnect from the object of taste,
That is your mouth and tongue,
And the taste itself.
Become aware only of the act of tasting,
The consciousness of tasting.
Anything that you taste and the sensations of your mouth become secondary as your mind is filled with the consciousness of tasting.
Gently note like a soft whisper in the mind.
Tasting,
Tasting,
Tasting.
Become aware of the surface below you and all the contact points between your body and your surroundings.
Become aware of any sensation of touch,
Whether it's pleasant or uncomfortable,
And become aware of the most dominant sensation of touch.
Now disconnect from the body part and the sensation of touch and be aware only of the act of touching,
The consciousness of touching.
Any tactile sensation and the awareness of your body become secondary as your mind is filled with the consciousness of touching.
And you might gently note like a whisper in the mind.
Touching,
Touching,
Touching,
Touching.
Become aware of the fluctuations of your mind,
Your thoughts as they come and go.
You can clearly observe thoughts passing through completely out of control,
But when you don't dwell on them they pass through and disappear.
But nonetheless whether they stay or not,
They are experienced.
Be aware only of the act of thinking,
The consciousness of thinking.
Gently note like a soft whisper in the mind.
Thinking,
Thinking,
Thinking.
As we have now become aware of all the six senses,
We let go of any instruction and create space for bare attention.
Bare attention is a meditative state of attention that sees through the fluctuations of the mind-body phenomena.
So without guiding your thoughts or sensations,
Simply be in the present moment.
Any experiences that arise are registered without judgment or preference.
And so note the arising sensations,
Feelings or thoughts and softly like a whisper in your mind,
Just note its existence.
For example,
Seeing,
Smelling,
Hearing,
Tasting.
And any physical sensations you can label with touching,
Pressure,
Vibration,
Tension,
Tingling.
Any thoughts arising,
Just mentally note.
Thinking,
Become aware of the consciousness of thought rather than the thought itself.
And be patient,
Do not let the mental noting overshadow the experience.
Do not try too hard,
This will only make you tight and tense with effort.
Let the mental note gently float up with the sensation or thought,
Like a bubble rising.
Now try to become your own witness.
Try to become your own witness.
Try to become your own witness.
Say to yourself,
I am not this physical body,
I am not these senses,
I am not this mind,
I am not this breath,
I am not these thoughts,
I am not these feelings,
I am not emptiness,
I am not pain,
I am not cold,
I am not this mind.
All of these are changeable but I am unchangeable.
I am the immortal self.
Observe the self,
The silent observer,
For the next five minutes.
Bring your attention back to your breath.
Observe the movement of the breath and the rise and fall of the belly.
Now repeat your sankalpa,
Your resolve,
Three times.
Yoga nidra is now complete.
Slowly become aware of your surroundings,
Moving your fingers,
Toes,
Wrists and ankles,
Adjusting the body to find comfort,
Maybe having a stretch if that feels good for you.
And whenever you feel ready,
Slowly coming into a seated position,
Have a peaceful and restful day.
