Satyananda-Style Yoga Nidra - Level 1
This yoga nidra is my reading from Swami Satyananda Saraswati's level 1 yoga nidra script from his classical blue book. This particular recording includes two rounds of the body scan, and it is suitable for people of all levels of meditation experience. Please be aware that certain images considered in the rapid image visualization may be jarring for Western audiences. Be aware that it is best to practice this meditation with detached and neutral awareness.
Transcript
Welcome.
My name is Stefano Campagna and I will be guiding you through Yoga Netra.
Please take a moment to adjust the volume to your liking and know that you can wear headphones to be able to listen to the binaural beats in the recording.
We will go over one of the many scripts from Swami Yananda Saraswati's book on Yoga Netra.
This specific script will be a variation on Scheme 1.
Please get ready for Yoga Netra.
Lie down on your back on the floor and adopt the corpse pose,
Shavasana,
Shavasana.
In this position,
The body should be straight from head to toe,
The legs slightly apart and the arms a little away from the body with the palms of the hands turned upwards.
Adjust everything,
Your body,
Position and clothes until you're completely comfortable.
During Yoga Netra,
There should be no physical movement.
Close your eyes and keep them strictly closed until you're told to open them.
Take a deep breath and as you breathe out,
Feel the cares and worries of the day flow out of you.
In the practice which follows,
You're going to develop the feeling of relaxation in the body.
It is not necessary to make movements or deliberately relax your muscles.
Simply develop the feeling of relaxation.
It is like the feeling you have just before sleep when relaxation becomes deep.
Sleep does come,
But you should try to keep yourself completely awake.
This is very important.
Make a resolution to yourself now that I will not sleep.
I will remain awake throughout the practice.
During Yoga Netra,
You're functioning on the levels of hearing and awareness and the only important thing is to follow the voice of the instructor.
You must not try to intellectualize or analyze the instructions as this will disturb your mental relaxation.
Simply follow the voice with total attention and feeling and if thoughts come to disturb you from time to time,
Do not worry.
Just continue the practice.
Allow yourself to become calm and steady.
When you're doing the practice yourself,
Allow five minutes for this.
Do not start too suddenly.
Now bring about a feeling of inner relaxation in the whole body.
Concentrate on the body and become aware of the importance of complete stillness.
Develop your awareness of the body from the top of the head to the tips of the toes and then mentally repeat the mantra OM.
Complete stillness and complete awareness of the whole body.
Again.
OM.
Continue your awareness of the whole body.
The whole body.
The whole body.
Become aware of the fact that you're going to practice Yoga Netra.
Say mentally to yourself,
I am aware.
I'm going to practice Yoga Netra.
Repeat this to yourself again.
I am aware.
I'm going to practice Yoga Netra.
The practice of Yoga Netra begins now.
At this moment,
You should make your resolve.
The resolve will have to be very simple.
Try to discover one naturally.
You must develop a resolve to say at this time.
It should be a short,
Positive statement in simple language.
State it three times with awareness,
Feeling,
And emphasis.
The resolve you make during Yoga Netra is bound to come true in your life.
We now begin rotation of consciousness.
Rotation of awareness by taking a trip through the different parts of the body.
As quickly as possible.
The awareness is to go from part to part.
Repeat the parts in your mind and simultaneously become aware of that part of the body.
Keep yourself alert,
But do not concentrate too intensely.
Become aware of the right hand.
Right hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Become aware of your palm.
Back of the hand.
The wrist.
The lower arm.
The elbow.
The upper arm.
The shoulder.
The armpits.
The right waist.
The right hip.
The right thigh.
The kneecap.
The calf muscle.
The ankle.
The heel.
The sole of the right foot.
The top of the foot.
The big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Become aware of the left hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Back of the hand.
The wrist.
The lower arm.
The elbow.
The upper arm.
The shoulder.
The armpits.
The left waist.
The left hip.
The left thigh.
The kneecap.
The calf muscle.
The ankle.
The heel.
The sole of the left foot.
The top of the foot.
The big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Now to the back.
Become aware of the right shoulder blade.
The left shoulder blade.
The right buttock.
The left buttock.
The spine.
The whole back together.
Now go to the top of the head.
The top of the head.
The forehead.
Both sides of the head.
The right eyebrow.
The left eyebrow.
The space between the eyebrows.
The right eyelid.
The left eyelid.
The right eye.
The left eye.
The right ear.
The left ear.
The right cheek.
The left cheek.
The nose.
The tip of the nose.
The upper lip.
The lower lip.
The chin.
The throat.
The right chest.
The left chest.
The middle of the chest.
The navel.
The abdomen.
The whole of the right leg.
The whole of the left leg.
Both legs together.
The whole of the right arm.
The whole of the left arm.
Both arms together.
The whole of the back.
Buttocks.
Spine.
Shoulder blades.
The whole of the front.
Abdomen.
Chest.
The whole of the back and front.
Together.
Together.
The whole of the head.
The whole body together.
The whole body together.
The whole body together.
And again,
Become aware of the right hand.
Right hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Become aware of your palm.
Back of the hand.
The wrist.
The lower arm.
The elbow.
The upper arm.
The shoulder.
The armpits.
The right waist.
The right hip.
The right thigh.
The kneecap.
The calf muscle.
The ankle.
The heel.
The sole of the right foot.
The top of the foot.
The big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Become aware of the left hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Palm of the hand.
Back of the hand.
The wrist.
The lower arm.
The elbow.
The upper arm.
The shoulder.
The armpits.
The left waist.
The left hip.
The left thigh.
The kneecap.
The calf muscle.
The ankle.
The heel.
The sole of the left foot.
The top of the foot.
The big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Now to the back.
Become aware of the right shoulder blade.
The left shoulder blade.
The right buttock.
The left buttock.
The spine.
The whole back together.
Now go to the top of the head.
The top of the head.
The forehead.
Both sides of the head.
The right eyebrow.
The left eyebrow.
The space between the eyebrows.
The right eyelid.
The left eyelid.
The right eye.
The left eye.
The right ear.
The left ear.
The right cheek.
The left cheek.
The nose.
The tip of the nose.
The upper lip.
The lower lip.
The chin.
The throat.
The right chest.
The left chest.
The middle of the chest.
The navel.
The abdomen.
The whole of the right leg.
The whole of the left leg.
Both legs together.
The whole of the right arm.
The whole of the left arm.
The whole of the left arm.
Both arms together.
The whole of the back.
The spine.
Shoulder blades.
The whole of the front.
Abdomen.
Chest.
The whole of the back and front.
Together.
The whole of the head.
The whole body together.
The whole body together.
The whole body together.
Please do not sleep.
Please do not sleep.
Total awareness.
No sleeping.
No movement.
The whole body on the floor.
Become aware of your body lying on the floor.
Your body is lying on the floor.
See your body lying perfectly still on the floor in this room.
Visualize this image in your mind.
Become aware of your breath.
Feel the flow of your breath in and out of your lungs.
Do not try to change the rhythm.
The breathing is natural.
Automatic.
You are not doing it.
There is no effort.
Maintain awareness of your breath.
Complete awareness of breath.
Now concentrate your awareness on the movement of your navel area.
Concentrate on your navel movement.
Your navel is rising and falling slightly with every breath.
With each and every breath it expands and contracts.
Concentrate on this movement.
Concentrate on this movement in synchrony with your breath.
Go on practicing but be sure that you are aware.
Now start counting your breaths backwards from 27 to 1 like this.
27,
Navel rising.
27,
Navel falling.
26,
Navel rising.
26,
Navel falling.
25,
Navel rising.
25,
Navel falling.
And so on.
Say the words and numbers mentally to yourself as you count your breaths.
Be sure that you don't make a mistake.
If you do,
You must go back to 27 and start again.
With total awareness that you are counting,
Go on counting from 27 to 1.
Keep on with the practice.
No mistakes.
Now stop your counting of the navel breath and shift your attention to the chest.
Please shift to the chest.
Your chest is rising and falling slightly with each and every breath.
Now with each and every breath become aware of this.
Continue concentrating on the movement of the chest and start counting backwards from 27 to 1 in the same way as before.
27,
Chest rising.
27,
Chest falling.
26,
Chest rising.
26,
Chest falling.
25,
Chest rising.
25,
Chest rising.
25,
Chest falling.
And so on.
Again,
Repeat the words and numbers mentally to yourself as you count.
No mistakes.
If you make a mistake,
You must go back to the start again to 27.
Continue counting 27 to 1.
Keep on with the practice.
Counting and awareness.
Awareness and counting.
Seize your counting of the chest breaths and move your awareness to the throat.
Please move to the throat.
Become aware of your breath moving in and out of the throat.
Become aware of this.
Concentrate on the movement of the breath and start counting backwards from 27 to 1 in the same way as before.
Complete awareness of counting and the breath.
No sleeping,
Please.
Just total awareness that you are counting.
Keep on with the practice.
Continue counting your breaths in the throat.
Stop counting and go now to the nostrils.
Become aware of the breath moving in and out of the nostrils.
Concentrate on the movement of the breath in and out of the nostrils and start counting as before.
You know it very well by now.
27,
Breathing in.
27,
Breathing out.
Complete awareness,
Please.
Continue counting.
No mistakes.
Keep on with the practice.
Continue.
Stop your counting and leave your breathing.
We now come to visualization.
A number of different things will be named and you should try to develop a vision of them on all levels.
Feeling.
Awareness.
Emotion.
Imagination.
As best as you can.
If you are able to find this vision your relaxation is complete for the time being.
And if you are not able to then you need a little more practice.
Burning candle.
Endless desert.
Egyptian pyramid.
You are now able to see what is happening to you.
You are now able to see what is happening to you.
Snow-capped mountains.
Greek temple at sunrise.
Greek temple at sunrise.
Greek temple at sunrise.
Coffin beside a grave.
Coffin beside a grave.
Coffin beside a grave.
Birds flying across a sunset.
Birds flying across a sunset.
Birds flying across a sunset.
Red clouds drifting.
Red clouds drifting.
Red clouds drifting.
Across above a church.
Across above a church.
Across above a church.
Stars at night.
Stars at night.
Stars at night.
Full moon.
Full moon.
Full moon.
Smiling Buddha.
Smiling Buddha.
Smiling Buddha.
Wind from the sea.
Wind from the sea.
Wind from the sea.
Waves breaking on a deserted beach.
Waves breaking on a deserted beach.
Waves breaking on a deserted beach.
The restless sea.
Eternal restless sea.
Eternal restless sea.
Waves breaking on a deserted beach.
Now is the time to repeat your resolve.
Repeat the same resolve that you made at the beginning of the practice.
Do not change it.
Repeat the resolve three times with full awareness and feeling.
Relax all efforts.
Draw your mind outside and become aware of your breathing.
Become aware of the natural breath.
Awareness of the whole body and awareness of breathing.
Your body is lying totally relaxed on the floor.
You're breathing quietly and slowly.
Develop awareness of your body from the top of the head to the tips of the toes and mentally repeat Aum.
Repeat Aum.
Aum mentally to yourself twice more.
Become aware of the floor and the position of your body lying on the floor.
Visualize the room around you.
Become aware of your surroundings.
Lie quietly for some time and keep your eyes closed.
Start moving your body.
Begin to stretch.
Start stretching yourself.
Please take your time.
Do not hurry.
When you're sure that you're wide awake sit up slowly The practice of yoga nidra is now complete.
Hari Om Tat Sat Hari Om Tat Sat Aum Shanti Shanti Shanti Hari Om Thank you for practicing yoga nidra with me today.
If you found today's practice beneficial please consider following me here on Insight Timer.
If the meditation provided you with an experience that allowed you to go deeper within I would greatly welcome your review.
And if you feel compelled your contributions greatly help me continue to produce yoga nidras to share the benefits of these guided meditations with others.
If you have any questions or if you would like to share your intention for your practice please share below.
Also,
It would be nice to know where and when you started your practice today.
You can check the description of the video for additional information about the practice of yoga nidra as well as this individual recording.
And you're invited to also check out other yoga nidras depending on what you need most right now.
If you've enjoyed this practice today please consider sharing the video with others who would benefit from it.
As the community grows I'll include more and more styles of yoga nidra for people to explore the different benefits that can be obtained from this practice.
Not just for sleep not just to reduce stress and anxiety but also for developing equanimity and self-realization.
As well as many practical applications to increase focus and energy and vitality.
Thank you again for practicing with me today.
Nidra Bhagwan May the spirit be victorious.
Or victory to the spirit.
