Prepare for yoga nidra by taking these next few moments to lie down on your back in shavasana and become still.
Make any final adjustments to your posture and clothing.
And now quickly scan your awareness around your entire body from head to toe.
Consciously releasing every muscle.
Envelope your entire body in awareness.
And observe the spontaneous motions of the natural breath.
Feel all the muscles of respiration within the abdomen and chest.
Feel the whole body breathing in and out.
Expanding and relaxing with every breath.
Now see a vision.
Of your own personal heaven.
It is a place of perfect peace and harmony.
Where thoughts are manifested and desires are fulfilled instantaneously.
See yourself enjoying the ultimate paradise with everything just exactly how you like it.
You are surrounded by celestial luxuries.
Enjoying divine bliss,
Joy and perfect contentment.
Now repeat your sankalpa three times with faith.
Return your awareness to the body and feel the subtle energy of prana pervading the whole body in the form of electromagnetic bioenergy which you may feel in the form of heat or as dynamic energy tingling within every cell.
Focus on the right hand and feel a wave of living subtle energy flowing from the right hand thumb to the second finger,
Third,
Fourth,
Fifth finger,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm and shoulder,
Armpit,
Right waist,
Hip,
Thigh,
Back of the thigh,
Right kneecap,
Back of the knee,
Shin,
Calf muscle,
Ankle,
Heel and sole,
Top of the right foot,
Right big toe,
Second,
Third,
Fourth and fifth toe.
The whole right side of the body.
Now bring your awareness to the left hand and feel the sensation of subtle life force energy pervading the left hand.
Subtle energy flowing from the left hand thumb to the second finger,
Third,
Fourth,
Fifth finger,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm and shoulder,
Armpit,
Left waist,
Hip,
Thigh,
Back of the thigh,
Left kneecap,
Back of the knee,
Shin,
Calf muscle,
Ankle,
Heel and sole,
Top of the left foot,
The left big toe,
Second,
Third,
Fourth and fifth toe.
The whole left side of the body.
Now become aware to the tingling sensation of cosmic energy at the crown of the head and feel subtle energy descending to the forehead,
Right eyebrow,
Left eyebrow,
The brow center,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Right ear,
Left ear,
The nose,
Tip of the nose,
Right nostril,
Left nostril,
Right cheek,
Left cheek,
Upper lip,
Lower lip,
The chin,
Throat,
Pit of the throat,
Right collarbone,
Left collarbone,
Right chest muscle,
Left chest muscle and the sternum,
Upper abdomen,
Navel,
Lower abdomen and groin.
Feel the subtle energy pervading the whole right leg,
Whole left leg,
Both legs together,
Subtle energy pervading the whole right arm,
Whole left arm,
Both arms together,
The front side of the body,
The back,
Both the front and back sides together,
The shoulders,
Neck and head,
The whole body together at once as one single unit.
Feel the subtle energy pervading the entire physical body,
And now the breath.
Sensitize your awareness to the breath flowing in and out of the body.
And focus on the breath ascending from the navel up to the nostrils,
During the inhalation and descending from the nostrils back down to the navel with the exhalation.
Feel ascend to the nostrils,
Exhale descend back to the navel.
Arrows of the abdomen convention the whole body to the巴 legit to the巴 And now visualize a column of light ascending and descending with the breath.
The column of light ascends with the inhalation and descends with the exhalation.
Now feel the breath ascending and descending through the center of the spine.
Visualize a thin transparent tube made from filaments of white light within the center of the spine.
And feel the breath ascending and descending inside this thin passage stretching from the base of the spine to the brow center.
Exhale from the base of the spine up to the brow center through the spinal passage.
And exhale from the brow center back down to the base of the spine.
Feel as though the breath is completely contained inside the spinal passage.
Now,
Drop the awareness of the spinal passage and the breath and return your awareness to the body.
Bring your awareness to the right hand and without moving the physical body,
Lift only the subtle right hand thumb up during the inhalation and then set it back down in the physical body with the exhalation.
Then inhale,
Lifting only the subtle right hand thumb.
Exhale dropping it back down.
One more time.
Now continue to the index finger.
Do not move the physical index finger even the slightest bit,
But gently lift the subtle index finger up with the inhalation and back down with the exhalation.
Inhale up.
Exhale back down.
And in this way,
Continue with the middle finger.
The ring finger.
And the little finger.
Now inhale while lifting the whole right hand up from the wrist.
Inhale back down.
Two more times.
Bring your awareness to the right elbow and lift the whole lower arm up with the inhalation and back down with the exhalation.
Again,
You are not moving even a single muscle in the physical body.
All the movements are being done mentally only with the subtle body.
Now bring your awareness to the right shoulder.
Lift your whole right arm straight up with the breath and then set it back down into the body.
A few more times.
Now go to the left hand and lift each finger with the breath starting from the left hand thumb.
And mentally lift each finger with the breath starting from the left hand thumb.
Left finger.
Middle finger.
Ring finger.
And little finger.
Lift the whole left hand.
Lower arm.
The whole left arm.
Focus on lifting the whole subtle left arm up out of the body with the inhalation and setting it back down in the body with the exhalation.
Now let's move to the feet.
Starting with the toes of the right foot.
Inhale and bend all the toes of the right foot together at once.
Exhale straighten.
Be sure you are not moving even the slightest muscle in the physical body.
Now bend the whole subtle right foot from the ankle.
Bring your awareness to the right knee and mentally move the whole lower leg back out of the body with the inhalation and forward into the body with the exhalation.
Now inhale and lift the whole right leg from the hip up out of the body.
Exhale and place it back down.
Two more times.
Now for the left side.
Now the whole left foot.
The lower leg bending from the knee.
Bend the whole left leg up and down with the pace of the natural breath.
Now quickly scan your awareness around the physical body and release any groups of muscles that may have become tense.
And now sit up with your subtle body only placing your hands behind you to stabilize the torso.
Look down towards your feet straight in front of you and then side to side looking at the room you're sitting in.
And now bend your knees and stand up.
Take a step forward with the right leg and then a step forward with the left leg and continue walking in a circle around the room.
Come back around to your body.
Look at your physical body lying in corpse pose and consider that this is not the real you.
There is a higher self that dwells within this subtle body as well.
You are looking at your physical body from the perspective of the subtle body.
Become aware of the higher self which dwells within both the gross,
Subtle and causal bodies but yet is not limited by either.
As you look upon your physical body and contemplate your higher self which is always there within you as you.
You feel totally liberated from the limitations of the physical body.
And now ask yourself,
Where would I like to go?
And more importantly,
Why?
Take this moment to choose your astral travel destination and be sure your reasons for wanting to travel there align with your heart.
Now,
Upon deciding on the location,
Utilize your willpower to project your mind there.
Visualize your intended destination and feel yourself instantaneously transported to this location.
And begin to see,
Feel or sense the surroundings of this new dimension which you are now manifesting your awareness into.
Release all expectations and just observe the first visions that come to you.
Observe any and all visions from the detached higher perspective of the silent witness within.
Simply remain receptive to the sights and visions you are now beginning to perceive around you.
Expand your awareness into the visions of this astral dimension.
You can now move freely through this space utilizing the power of intent.
Allow your mind to explore this new dimension.
As you remain a detached witness,
Silently observing from above.
Be it to meet your potential neighbors or people who are within the dimension you are now Continue to explore your chosen destination a bit further.
Trust that your higher multidimensional self is always here with you and will reconnect you with your body anytime you choose.
Continue following the direction of your intent as you explore your chosen astral dimension even further.
See the details of your surrounding environment.
What type of astral beings and other entities live here?
There is something for you to learn here.
Something of great value and significance.
It may come to you as a vision or as a message.
You may hear,
See or just sense the message that you are now meant to receive.
Remain receptive,
Silent and still.
See the details of your surrounding environment.
What type of astral beings and other entities live here?
There is something for you to learn here.
Something of great value and significance.
It may come to you as a vision or as a message.
Remain receptive,
Silent and still.
See the details of your surrounding environment.
What type of astral beings and other entities live here?
There is something for you to learn here.
Something of great value and significance.
It may come to you as a vision or as a message.
Remain receptive,
Silent and still.
See the details of your surrounding environment.
What type of astral beings and other entities live here?
There is something for you to learn here.
Now,
Consider the lessons that were learned by trying to be a part of your environment.
Now,
Consider the lessons that were learned by traveling to this place.
What newfound knowledge,
Wisdom and other learnings have you gained?
And now,
See yourself hovering above your daily life.
And now,
See yourself hovering above your district,
Descending back into your building and into your room.
See your body lying in Shavasana.
Approach your body and lie down back inside of it.
Feel yourself to be now back inside your physical body.
And again,
Repeat your sankalpa three times with enthusiasm.
Now,
Extrovert your awareness to the senses and create a mental image of your surrounding environment.
Feel your body lying in Shavasana.
Feel the points of contact between your body and the surface beneath you.
And whenever you are ready,
Begin to gently move and stretch your body.
And open your eyes to end this session.
The practice of Yoga Nidra is now complete.
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Om Shanti Shanti Shantihi.
Hari Om.
Om Shanti Shanti Shanti.
