Hi,
This is Ruben from Burning Space Meditation and Coaching.
It is time for yoga nidra.
You should be lying on your back with the knees slightly bent and supported.
Make sure that you are warm enough and that your position is one that will be comfortable for the duration of this practice.
It is best that you remain still during yoga nidra so that both your body and brain have a chance to fully relax.
However,
If you become uncomfortable,
Please feel free to change positions.
Allow your eyes to close and keep them closed until the end of this practice.
The practice of yoga nidra is a practice of yoga nidra that will guide you to a state of consciousness between wakefulness and sleeping.
Try to remain awake by listening to the sound of my voice.
You will be asked to move your awareness to various bodily sensations,
Emotions and images.
Try not to concentrate too intense as this may prevent you from relaxing.
During this meditation,
Please use and absorb what you need in the moment and leave the rest behind.
If the mind becomes overactive with the sounds you can hear in this moment.
Nothing else but what you can hear without strain.
Begin to focus on the most distant sounds that you can hear.
Let your sense of hearing radiate outwards,
Searching out these distant sounds and following them for a moment.
Move your attention from sound to sound without labeling the source.
Gradually bring your attention to closer sounds,
To sounds outside this building,
To sounds inside the building,
To the sounds inside your room.
Without opening your eyes,
Visualize the four walls of your room.
The ceiling,
The floor,
Your body lying on the floor,
On your bed.
Visualize your body lying down.
The position of your body,
Your clothes,
Your hair,
Your face.
Become intensely aware of the existence of your physical body lying in your room.
Become aware of your natural breath.
Become aware of your natural and spontaneous breath that moves in and out of your body without any effort.
The natural breath flows in through both nostrils.
Notice the feeling of the breath as it comes in and out of your nostrils.
There is a coolness as you inhale the breath.
Follow this feeling into your nose,
Your sinuses,
The back of your throat,
Down into your lungs.
There is a sense of warmth as you exhale the breath.
All this warmth on your lips as you breathe out.
The natural breath flows through both nostrils during the inhale and exhale.
Allow your breath to become longer and slower.
Take a long,
Slow inhalation followed by a longer,
Even slower exhalation.
Make your exhale even slower.
Notice a slight pause after the exhale.
Slow inhale,
Even slower exhale and pause.
Feel the urge to breathe in and bubble up inside of you.
When you need to exhale,
Do this.
Long,
Slow inhale,
Longer,
Slower exhale and pause where the body is neither breathing in nor exhaling.
Continue breathing in this way.
Now go back to the natural,
Easy breath,
Releasing any control over the inhale or exhale.
The practice of this yoga nidra begins now.
At this moment you should make your sankalpa or resolve.
Sankalpa is a short,
Positive statement in simple language.
Try to discover one naturally.
Please state your sankalpa clearly and with awareness three times.
The sankalpa you make during yoga nidra plants a seed in the soil of your mind to bring about transformation and healing.
An example of a sankalpa could be,
I am practicing yoga nidra.
I am awake and relaxed.
I am practicing yoga nidra.
I am awake and relaxed.
I am practicing yoga nidra.
I am awake and relaxed.
We will now begin a systemic journey that sends real awareness throughout the body.
Move your awareness to different parts of your body as soon as you hear them named.
Please say the name of the part to yourself and feel that part of your body but don't move any part.
We will begin our practice on the right side.
Right hand tongue,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of your hand,
Back of your hand,
Wrist,
Forearm,
Elbow,
Shoulder,
Armpit,
Waist,
Hip,
Thigh,
Knee,
Calf,
Ankle,
Heel,
Sole of your foot,
Top of your foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
We move on to the left side.
Left hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Waist,
Hip,
Thigh,
Knee,
Calf,
Ankle,
Heel,
Sole of your foot,
Top of your foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Now go to the back of your body.
Right heel,
Left heel,
Right calf,
Left calf,
Right thigh,
Left thigh,
Right buttock,
Left buttock,
Lower back,
Middle back,
Upper back,
Spine,
Right shoulder blade,
Left shoulder blade,
Back of your neck,
Back of your head,
Top of your head,
Forehead,
Right temple,
Left temple,
Right ear,
Left ear,
Right eyebrow,
Left eyebrow,
Middle of your eyebrows,
Right eye,
Left eye,
Right nostril,
Left nostril,
Right cheek,
Left cheek,
Upper lip,
Lower lip,
Both lips together,
Chin,
Jaw,
Throat,
Right collarbone,
Left collarbone,
Right side of the chest,
Left side of the chest,
Upper abdomen,
Belly button,
Lower abdomen,
Right spine,
Left spine,
Pelvic floor,
Moving on to your legs,
Right leg,
Left leg,
Right arm,
Left arm,
Your own face,
Your own head,
Your own torso,
Your own body,
Your whole body,
Your whole body.
Imagine your whole body coming light as though your body could float away from the floor and towards the ceiling.
Your head is light and weightless,
Your limbs are light and weightless,
Your torso is light and weightless,
Your complete body is light and weightless,
You're rising higher and higher away from the floor.
Now imagine your body becoming heavier.
Feel the heaviness in all parts of your body,
Each part is becoming heavier and heavier and heavier.
The head is heavy,
The limbs are heavy,
Your torso is heavy,
The whole body is heavy,
It is so heavy that your whole body is sinking down into the floor.
Awaken the experience of cold in the body,
The experience of chilly cold.
Imagine being outside in winter without clothing.
You feel the frost,
The chill permeating your entire body.
You feel your muscles freeze.
Now allow the sensation of warmth to spread throughout the entire body.
Remember the feeling of heat in summer when you're out in the burning sun with no shade.
You feel this intense heat radiating onto your skin,
Heating up the entire body.
Recollect the experience of anxiety,
Intense anxiety and worry.
Feel the stress in your mind and body but do not concentrate on the source.
Create this experience of feeling anxious as clearly as possible.
Now allow the feeling of complete calmness.
Manifest the experience of calmness in your entire mind,
Body,
Spirit and emotions.
You are relaxed and aware.
You are completely calm.
Now I will name a number of different things.
You should envision them on a level of emotion,
Memory and imagination as best as you can.
Don't think about it.
Jump from image to image as soon as you hear them.
Red,
Desert,
Peacock,
Spider,
Buddha,
Meditate,
Night,
Full moon,
Cloudy,
Your reflection in a window,
Fog,
Smell of morning,
Waiting for results,
A beautiful sunshiny day,
A field of flowers,
A tall tree,
The sea,
The contracts,
Recogn tob.
Here we only think of consumer beings remaining alive,
Cold clear water,
White sands,
Friendship,
Relaxation,
An afternoon,
Warm embrace,
A burning candle,
An icy mountain,
A temple,
A journey,
A path in the woods,
A vibrant sunset,
Breathing,
Stretching,
A cat,
A beautiful garden,
Your favorite music,
The sound of my voice,
Your body lying in the space we were.
We're getting towards the end of this practice.
It is time to repeat your sankhopa.
Please repeat the same statement made at the beginning of the practice,
Three times mentally now,
So not aloud.
Coming back to the feeling of your breath flowing in and out of your nostrils.
Maintain your awareness of breath and at the same time develop your awareness of your physical body.
Your body is completely relaxed.
Feel your skin and the clothes and props that are touching you.
Notice the weight of your body as it rests on the floor on your mat and take your awareness into all the points that are touching the floor.
The back of your heels,
Thighs,
Buttocks,
Shoulder blades,
Arms,
Hands and head.
Don't open your eyes yet but visualize the surrounding room.
Imagine where you are in the room.
Imagine the other objects around you.
Stay still until you feel ready to move.
Start by slowly moving your hands and feet.
Take your time.
There's no rush.
When you're sure that you're fully awake,
Gently open your eyes.
Roll over to your right side.
Stay on your right side for a few moments.
Use your hands to press yourself up from the floor.
Let your head come up last.
This practice of Yoganjitra is now complete.
Thank you so much for listening.
Namaste.
