Now bring your RNS into the sound.
Use the RNS as a radar to listen to the sound outside of this room.
Starting to hear the sound as far as you can.
Further and further away from this own very room.
And a subtle sound,
Louder sound at a very distance.
Scan around,
Hear it and go to the next one.
Always looking for sounds.
Keeping your RNS sharp.
And really trying to see how far you can hear.
Then keep going,
Hearing sounds and start to slowly turn a little bit closer.
Keep the sounds any closer and closer to the outside of this room.
Keep on looking for sound.
Obvious sound and sound that you can't hear surprisingly here when you bring your RNS to it.
Now hearing sound just around this very room.
Around the wall outside and inside.
Scanning all around this space for any noise or subtle sound.
Keep listening going from one sound to another.
Being aware of any sound,
Start to scan the entire room.
Closer to you.
Until you can hear the sound of your neighbour.
Of your own aura and physical body.
Get the awareness anchored in to your own natural breath.
Now using your RNS to rotate it through your whole physical body.
As I will announce,
Some part of your body.
Feel the weight and the shape.
Go to the next one.
Be aware of your ten toes.
Awareness to your ten toes.
Sole of the feet.
Top of the feet.
Heel.
Ankles.
Lower legs.
Both knees.
Both thighs.
Keep listening to my voice and bring awareness to ten of your fingers.
The ten fingers.
Palm of the hands.
Top of the hands.
Wists.
Lower arm.
Elbows.
Upper arm.
Arm pits.
Shoulders.
Shoulder blades.
Collarbones.
Back of the neck.
Throat.
Back of the head.
Top of the head.
Forehead.
Both eyebrows.
Both eyes.
Temples.
Ears.
Cheeks.
Both nostrils.
Eyebrow center.
Both lips.
Teeth.
Tongue.
Chin.
Be aware of the full legs from toes to the thighs.
Be aware of the arms with the hands,
Shoulders,
Armpit,
Collarbones,
And head.
Be aware of the lower body.
Be aware of the upper body.
Lower and upper body together.
Your hour and a half now.
Into both of the hips.
The lower abdomen.
Groins.
Pervic floor.
Perdex.
Lower back.
Now let's do this area of the body.
Lower abdomen to pelvic floor.
Perdex and lower back together.
Our nest now shifts into the navel center.
Upper abdomen.
Below the rib cage.
The mid-back.
The side of the abdomens.
Be aware of all this corset in front,
On the side,
And back.
From the lower abdomen,
Navel,
Side of the waist,
To the back,
Up to the mid-spine.
I bring our nest to the diaphragm,
In contact with the rib cage,
Front of the chest,
The chest,
The side of the chest,
And the upper back.
All that rib cage area up to below the pit of the foot.
Full awareness there.
Our nest to the lower part of the body from thigh to toes.
And the upper part of the body for arms,
Shoulders,
Head.
Our nest to lower body,
Upper body,
And groins,
Lower abdomen,
Hips,
Buttocks,
And lower back.
Lower body,
Upper body,
Groins and abdomen.
Mid area of the trunk,
With the navel side of the waist,
Mid-back.
Our nest to lower body,
Upper body,
Groins,
Mid of the trunk,
Top of the trunk.
Our nest to the full whole body.
Our nest to the whole physical body,
Whole physical body.
Now consciously connect to your natural breath.
Feel the air coming in and out both of your nostrils,
I am breathing in,
I am breathing out.
And consciously place your awareness to the tip of your nose.
Imagine as you are mentally looking at the tip of the nose,
Connecting with the flow of the breath here,
I am breathing in,
I am breathing out.
With the tip of the nose as an anchor.
On every inhale,
Mentally repeat the mantra OM,
Inhaling with our nose at the tip of the nose.
On every exhale,
Mentally repeat the mantra LAM,
Our nest to the tip of the nose.
I am full of any smell that might increase,
That you might feel by doing this breathing technique.
Now let go of the mantra,
Let go of the our nest at the tip of the nose.
Bring our nest now to the navel.
I am breathing in,
I am breathing out,
Inhaling through the navel and out of the navel.
Mentally repeat on every inhale the mantra OM.
Mentally repeat on every exhale the mantra RAM.
Inhale OM,
Exhale RAM.
Navel center.
Inhale,
Exhale RAM.
Now let go of this mantra and move your our nest up to the center of the chest.
Feel and find the center of the chest.
I am breathing in through the center of the chest.
I am breathing out.
Keeping your breath spontaneous and natural,
Mentally repeat on every inhale the mantra OM.
On every exhale the mantra YAM.
Inhale through the center of the chest OM,
Exhale YAM.
Now let go of the mantra YAM.
Let go of the mantra YAM.
Let go of the mantra.
Bring your our nest to the eyebrow center.
I am breathing in through the eyebrow center.
I am breathing out.
Mentally repeat to yourself on every inhale the mantra OM.
On every exhale the mantra OM.
Inhale through the eyebrow center OM,
Exhale OM.
Now let go of the mantra YAM.
Now let go of the mantra.
Let go of the eyebrow center our nest.
Just be flowing with your breath.
And I am going to announce a few feelings and sensations to you.
Try to embody them,
Feel them physically,
Mentally,
Energetically and then go to the next one as announced.
Bring to your our nest and embody the feeling of pain.
Physical,
Mental pain.
Pain.
Now bring into your our nest and embody the feeling of pleasure.
Pleasure.
Pleasure.
Bring the sensation of emptiness,
Mental energetic or physical emptiness.
Feeling empty.
Embodying and feeling sensation of being complete.
Physical,
Emotional,
Complete.
Feeling complete.
Feel and embody the feeling of jealousy.
Being feeling jealous.
Jealous.
Now feeling harmony.
Feeling content.
Absolutely content.
Content.
Now visualize or imagine a stormy sky.
A stormy sky.
A stormy sky.
A calm ocean.
A calm ocean.
A calm ocean.
Bees buzzing.
Bees buzzing.
Bees buzzing.
The warmth of a blazing sun.
Blazing sun.
Blazing sun.
The purring cat.
Purring cat.
Purring cat.
The silent empty dark room.
The silent dark room.
The dark room.
One single burning candle flame.
One burning candle flame.
A candle flame.
A barking dog.
A barking dog.
A barking dog.
Drops of golden nectar.
Drops of golden nectar.
A never-ending field of multicolored flowers.
Never-ending field of multicolored flowers.
Field of multicolored flowers.
Find yourself lying down in Shavasana on a wide and warm golden rock.
Find yourself lying down in Shavasana on a wide and warm flat golden rock.
The sky above you is blue.
No cloud.
And the sun in the sky warms the front of your body.
While the white golden rock warms your entire body.
Feel the golden light of the rock filling you up through all the pores of your skin.
Back,
Forth and sides.
Pairing with the golden light of the sun.
The warm golden light on every of your breath inhale and exhale,
Filling your full body from each pores of your skin.
In with golden light.
Out with golden light.
Pure warm energy.
Feeling this sensation in your whole body.
Feel the golden light moving around you,
Expanding and squeezing gently.
The benevolent golden energy from the golden rock and the sun.
Feel into your whole vyana value,
The whole body energetic.
The vehicle of consciousness.
Feel the golden light,
Lighting you on the vyana value.
The full body from head to toes.
The first of the five values or energetic bodies.
Bring your awareness through the part of your body which is from the lower abdomen to the pelvic floor and back behind the glutes and lower back and hips.
Direct your awareness to this part of the body and feel the golden light moving into this part of the body.
You will find and feel the strong energy going downwards from the lower abdomen and lower back downwards to the pelvic floor.
Like sparking or like shooting stars kind of golden energy going down.
Connect to this subtle movement.
This is the part of our body,
Apana value,
That removes negative thoughts and emotions.
Assist the awakening of the Kundalini energy.
With the help of the golden rock and the sun,
Connect to this part of your body,
Apana value.
Feel the energy going downwards,
Strong and sparking.
And if you exhale,
Feel as any negative emotion or thought are getting dissolved with the golden light.
Now bring your awareness through the mid part of the trunk,
Navel center,
Side of the waist,
Mid back,
Samana value.
The golden light and energy there is slightly less strong but still quite nice.
By connecting to this part of your body,
You might feel the energy and golden light going from side to side.
Feel into this golden light through samana value.
Like moving light,
Waving gently from side to side.
This is a value that will help bringing more balance if there is any mental disharmony.
Feel the golden light there.
Connect to the subtle movement.
That's where you will find your digestifier,
So how you can access your vitality,
Have more cohesion.
Let that go and bring awareness up to the chest,
Diaphragm,
Shoulder blades,
All the ribcage area.
Here you find the golden light to be more gentle,
Like a mist of light going up from the diaphragm up to the top of the ribcage.
Beautiful mist of golden light.
Feel the golden rock and the sun helping you to connect more deeply into the movement of light.
Feel into the purity of the light here,
Bringing you positivity,
Courage and strength.
This is the intelligent energy of the soul into prana value.
This is the way to access to intuitive knowledge.
The awareness to the lower body from the thigh to the toes and the upper body together,
Arms,
Shoulders,
Throat,
Neck and head.
Into the spot of the body together.
The golden light filling them up in and out on every inhale and exhale.
Uddana value.
The value that sustains all organs.
Feel the golden light going out from the thigh first and the throat,
Following the extremities of the body going out to the head,
The fingertips and the toes in a spiral movement,
A strong spiral movement,
Very active and energetic.
The golden light spiraling out to each extremities.
That would be the uddana value,
The pride neck link between the head and the heart that helps all the values to be more coordinate.
Helps you to express and ascend,
Bring the energy from gross to subtle.
Now letting go of uddana value,
Let it dissolve in the space and bring your hiraness into the Chitakash space or the infinite mind space.
Located behind the closed eyes and the forehead,
You can imagine you're sitting on top of your spine,
Watching silently whatever happened in this dark,
Infinite space.
360 degree view.
Being the seer and the silent witness of the activity of the mind.
You might find nothing.
You might find thought,
Colors,
Patterns,
Anything.
Let it move around,
Let it comes and goes,
No attachment,
No judgment,
Only watching the play of the mind.
And remember,
If you find yourself attached to a thought,
Acknowledge that,
No judgment,
Let it go,
See it dissolve into the mind space.
Come back to your witness seat and keep watching.
Thank you.
Now let go of the Chitakash,
Let go of this,
Let it dissolve into itself.
Bring your hiraness back to your natural breath,
Touch your nostrils.
Feel the cool air coming in and the warmer air coming out.
Feel the subtle movement of the trunk on every inhale and exhale.
Start to scan your body from head to toes,
Toes to head.
Maybe start to deepen your breath a little bit more.
Maybe inhale a little bit deeper and exhale.
Be aware of your whole body,
Of your whole body.
Be present in your whole physical body here.
The next couple of breaths start to move your feet,
Hands and head from side to side.
Gentle awakening of the whole physical body.
When you're ready,
You take a big inhale,
Raise your arms over head and have a good stretch.
Full awareness of the physical body.
And you can fold your knee,
Run onto one side for a couple of breaths again.
Make sure that you're present and aware and connected.
And then trying to keep your eyes closed still,
Make yourself seated facing the front of the room,
Palms together at the chest.
Hari Om Tat Sat.
We're going to chant one Om to close this Yoga Nidra on the values.
Let's have one big inhale together.
Om.
Namaste.
Namaste.
