Yoga Nidra Body Scan To Sleep 2

Sit in peaceful presence. This guided meditation will take you exactly where you're meant to go. Listen to Andréa's voice to get explicit guidance on how to sit, how to breathe and how to steep yourself in a state of meditation. This practice, if done daily, will quickly uplevel your ability to meditate. Come practice with us at The Institute For Aliveness.

Transcript

Lying down in Shavasana,

Preparing for Yoga Nidra,

Make yourself as comfortable as possible.

Feet apart,

Flopping sideways,

Arms slightly away from the body,

Palms of the hands upwards.

Adjust anything else you need to adjust so that you can practice Yoga Nidra in absolute stillness and no physical discomfort.

Pillow on the belly,

Covering over the eyes,

Keep your eyes closed.

The practice of Yoga Nidra is the act of hearing and the act of feeling.

These are the only important factors.

In Yoga Nidra you function on the level of awareness plus the level of listening.

In dreams you have no control.

In Yoga Nidra you are the creator of the dream.

Now say to yourself mentally,

I will not sleep.

I shall only listen to the voice.

Repeat to yourself,

I will not sleep.

Give yourself some time to become calm and steady.

Take a deep breath and as you breathe in,

Feel calmness spreading throughout the body.

As you breathe out,

Say to yourself mentally,

Relax.

Become aware of the sounds in the distance.

Become aware of the most distant sound that you can hear.

Let your sense of hearing operate like a radar beam,

Searching out the distant sounds and following them for a few seconds.

Move your attention from sound to sound without attempting to identify the source.

Gradually bring your attention closer to closer sounds.

Sounds right outside the building.

And then sounds inside the building.

Now develop your awareness of this room.

Without opening your eyes,

Visualize the walls,

The ceiling,

The floor.

Your body lying on the floor.

See your body lying on the floor.

Become aware of the existence of your physical body lying on the floor.

Total awareness of your body lying in perfect stillness.

Your body is lying on the floor and you develop your awareness now of all of the physical meeting points between body and floor.

Become aware of the natural breath.

Become aware of the deep,

Natural,

Spontaneous breath.

Do not concentrate for this will interfere with the natural process.

Keep on listening to me and know that you are breathing.

The practice of Yoganidra begins now.

Say to yourself mentally,

I am going to practice Yoganidra.

I will not sleep.

I am going to practice Yoganidra.

Now is the time to make your resolve.

A simple resolve.

Simple resolve.

A resolve is an intention that you set.

Please state this intention with feeling and awareness clearly three times inside your head.

The resolve you make during Yoganidra has great power to manifest in your life.

So whatever it is that you want,

Ask for it now.

Intend it now.

We begin with the rotation of consciousness.

Rotating your consciousness through the different centers of the body as quickly as possible your awareness jumps from point to point.

Please repeat mentally the name of each part after me and simultaneously become aware of that part.

We begin with right hand.

Right hand thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm of the hand,

Back of the hand,

Wrist,

Lower arm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Waist,

Hip,

Right thigh,

Knee,

Calf muscle,

Ankle,

Heel,

Sole,

Top of the foot,

Right big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Left side.

Left hand thumb.

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm of the hand,

Back of the hand,

Wrist,

Lower arm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Waist,

Hip,

Left thigh.

Knee,

Calf muscle,

Ankle,

Heel,

Sole of the foot,

Top of the foot,

Left big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Backside of the body,

Right shoulder,

Left shoulder,

Right shoulder blades,

Left shoulder blades,

Right buttock,

Left buttock,

The spine,

The whole of the backside together.

From the top of the head to the front of the body,

Forehead,

Right eyebrow,

Left eyebrow,

Eyebrow center,

Right eyelid,

Left eyelid,

Right eye,

Left eye,

Right ear,

Left ear,

Right cheek,

Left cheek.

Nose,

Tip of the nose,

Right nostril,

Left nostril,

Upper lip,

Lower lip,

Chin,

Jaw,

Throat,

Right collarbone,

Left collarbone,

Right chest,

Left chest,

Middle of the chest.

Navel,

Abdomen,

Lower 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,

The whole of the front,

The whole of the head together.

Legs,

Arms,

Back,

Front,

Head together,

The whole of the body together,

The whole of the body together,

The whole of the body together.

Right hand,

Thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm of the hand,

Back of the hand,

Wrist,

Lower arm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Waist.

Hip,

Right thigh,

Knee,

Calf muscle,

Ankle,

Heel,

Sole,

Top of the foot,

Right big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Left hand,

Thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm of the hand,

Back of the hand,

Wrist,

Lower arm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Waist.

Hip,

Left thigh,

Knee,

Calf muscle,

Ankle,

Heel,

Sole of the foot,

Top of the foot,

Left big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Back of the body,

Right shoulder,

Left shoulder,

Right shoulder blade,

Left shoulder blade,

Right buttock,

Left buttock,

The spine,

The whole of the back together.

Front side of the body,

Top of the head,

Forehead,

Right eyebrow,

Left eyebrow,

Eyebrow center,

Right eyelid,

Left eyelid,

Right eye,

Left eye,

Right ear,

Left ear,

Right cheek.

Left cheek,

Nose,

Tip of the nose,

Right nostril,

Left nostril,

Upper lip,

Lower lip,

Chin,

Jaw,

Throat,

Right collarbone,

Left collarbone,

Right chest,

Left chest.

Middle of the chest,

Navel,

Abdomen,

Lower 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,

The whole of the front,

The whole of the head together.

Legs,

Arms,

Back,

Front,

Head together.

The whole of the body together.

The whole of the body together.

The whole of the body together.

Develop homogeneous awareness of the whole body and become aware of the space occupied by the body.

Become aware of the body and the space occupied by your body,

Body and space.

Become aware of the whole body and the floor and the whole body in relation to the floor.

At the same time,

Become aware of the meeting points between the body and the floor,

Very subtle physical points between body and floor.

Feel the meeting points between the back of the head and the floor,

The shoulder blades and the floor,

The elbows and the floor,

The back of the hands and the floor,

The buttocks and the floor,

The calves and the floor,

The heels and the floor.

Awareness of all the meeting points between the body and the floor,

The sensation of all points simultaneously,

Evenly.

Go on feeling these points clearly and distinctly.

Please do not sleep.

Continue.

Switch your attention to the eyelids.

Feel the narrow line of meeting between the upper and lower eyelids.

Feel the sharp points where they meet.

Intensify your awareness between the eyelids and then the lips.

Center your attention on the line between the lips,

The space between the lips.

From the lips we go to the breath.

Draw your attention to the natural in-going and outgoing breath.

Feel the breath moving along the passage between the navel and the throat.

On inhalation,

It rises from the navel to the throat.

On exhalation,

Breath descends from the throat to the navel.

Be completely aware of respiration,

Navel to throat,

Throat to navel.

Do not try to force the breath,

Just awareness.

Begin to awaken the feeling of heaviness in the body.

The feeling of heaviness.

Become aware of the heaviness in every single part of the body.

You are feeling so heavy that you are sinking into the floor.

Awareness of heaviness.

Awareness of heaviness.

And now,

Awaken the feeling of lightness.

Awaken the feeling of lightness.

A sensation of lightness and weightlessness in all parts of the body.

Your body feels so light that it seems to be floating away from the floor.

Awareness of lightness.

Now the experience of cold.

Awaken the experience of bitter cold in the body.

Imagine you are walking on a cold floor in winter.

Your feet feel very cold.

You feel cold all over.

Awareness of coldness.

Awareness of coldness.

Awareness of coldness.

Awaken the sensation of heat.

Awaken the experience of heat.

The whole body is hot.

The whole body is hot.

You feel hot all over.

Recollect the feeling of heat in summer when you are out in the sun with no shade.

Heat all over the body.

Heat all around the body.

Awareness of heat.

And now the experience of pain.

Concentrate and try to remember the experience of pain.

Any pain you've experienced in your life,

Mental or physical,

Recollect the feeling of pain.

And now pleasure.

Recollect the feeling of pleasure.

Any kind of pleasure,

Physical or mental.

Recollect this feeling and relive it.

Make it vivid.

Awaken the feeling of pleasure.

Check that you are awake.

Are you drowsy or sleepy?

Make sure you are not sleeping.

Say to yourself,

I am awake.

And now withdraw your mind and concentrate on the space in front of your closed eyes.

The space we call Chittakastha.

Imagine before you a transparent screen through which you can see infinite space.

A space that extends as far as the eye can see.

Concentrate on this dark space and become aware of any phenomena that manifests within it.

Whatever you see is the manifesting state of your mind.

Continue your awareness of this space but do not become involved.

Practice detached awareness only.

Now imagine yourself in a park in early morning.

The sun has not risen and the park is deserted except for yourself.

It is a beautiful park,

Calm and peaceful.

Footstep by footstep walk across the springy grass.

Feel the dew beneath your feet.

Listen to the birds whistle and call as they welcome in a new day.

There are gardens of flowers,

Roses,

Yellow,

Pink,

Red and purple.

Smell their fragrance and see the early morning dew drops upon their petals.

Nearby the rose garden is a fish pond.

Goldfish swim in and out amongst the water lilies.

See their graceful movements.

You walk between trees,

Beautiful trees,

Bare trees and trees with leaves,

Wide spreading trees and tall stately trees.

There is a clearing between the trees.

In the clearing is a small temple with an aura of light around it.

You walk up to the door and see that it is cool and dim inside.

Inside on the walls there are pictures of great saints.

You sit down on the floor,

Close your eyes and become still.

A sense of deep peace and harmony envelops you as the sounds outside fade into the distance.

Continue your awareness of meditation inside the temple and stay there for some time until peace and harmony pervade.

Bring your awareness back now to Chidakash.

Bring your awareness to the dark space you see in front of your closed eyes.

This space is also visualized in front of the forehead.

Explore it by shifting your gaze slightly upwards but do not strain.

Gaze into the darkness that you see before you very carefully with detachment,

No involvement.

Rest your mind in this warm and friendly darkness.

If any subtle phenomena manifests like colors or patterns,

Simply take note of these and continue with your awareness.

If thoughts occur,

Let them come and go but continue watching this dark space with detached awareness.

Gaze into the darkness that you see before you very carefully with detachment,

No involvement.

Rest your mind in this warm and friendly darkness.

Gaze into the darkness that you see before you very carefully with detachment,

No involvement.

Rest your mind in this warm and friendly darkness.

Gaze into the darkness that you see before you very carefully with detachment,

No involvement.

Rest your mind in this warm and friendly darkness.

Gaze into the darkness that you see before you very carefully with detachment,

No involvement.

Rest your mind in this warm and friendly darkness.

Gaze into the darkness that you see before you very carefully with detachment,

No involvement.

Rest your mind in this warm and friendly darkness.

Gaze into the darkness that you see before you very carefully with detachment,

No involvement.

Gaze into the darkness that you see before you very carefully with detachment,

No involvement.

Gaze into the darkness that you see before you very carefully with detachment,

No involvement.

Gaze into the darkness that you see before you very carefully with detachment,

No involvement.

Gaze into the darkness that you see before you very carefully with detachment,

No involvement.

Gaze into the darkness that you see before you very carefully with detachment,

No involvement.

Gaze into the darkness that you see before you very carefully with detachment,

No involvement.

Gaze into the darkness that you see before you very carefully with detachment,

No involvement.

Gaze into the darkness that you see before you very carefully with detachment,

No involvement.

Gaze into the darkness that you see before you very carefully with detachment,

No involvement.

Gaze into the darkness that you see before you very carefully with detachment,

No involvement.

Gaze into the darkness that you see before you very carefully with detachment,

No involvement.

Gaze into the darkness that you see before you very carefully with detachment,

No involvement.

Gaze into the darkness that you see before you very carefully with detachment,

No involvement.

Now remember your resolve,

Your sankalpa,

The intention you set for the practice.

Repeat this same resolve you made at the beginning in the same words with the same attitude.

Repeat your resolve now three times clearly with feeling and emphasis.

Become aware of your breathing,

Become aware of your natural breathing,

Awareness of breathing and awareness of relaxation.

Develop an awareness of your physical existence.

Become aware of your arms and legs and your body lying stretched out on the floor.

Become aware of meeting points between your body and the floor.

Develop awareness of the room around you,

The walls,

The ceiling,

The noises in the room and the noises outside of the room.

Take your mind out,

Become completely external.

Lie quietly for a few moments with your eyes closed.

Whenever you feel ready,

You can begin to move the body and stretch.

Take your time and do not hurry.

When you're sure that you are wide awake,

Sit up slowly and then open your eyes.

The practice of yoga nidra is now complete.

Thank you for watching!