Take this time to prepare for yoga nidra.
Make yourself comfortable.
And make any final adjustments so that your body can remain still and motionless.
Focus on the symmetry of the body.
And feel the points of contact.
Between the body.
And the bed.
Surrender the weight of your body to the gravity of the Earth.
Feeling yourself sinking down.
Into the surface beneath you.
And now turn your attention to the breath.
Feel the sensation of the breath flowing through your body.
Become sensitive to the spontaneous motions of the natural breath.
Feel.
All the muscles.
Involved in the act of breathing.
As you visualize yourself floating through outer space.
There is only infinite space.
All around you.
With millions of stars.
Nebula.
And galaxies.
Like tiny points of light.
Surrounding you in every direction.
Now formulate your sankalpa.
Or your intended outcome for doing this session.
Mentally recited three times.
In the form of a positive affirmation.
Now return your awareness to the body.
And visualize that the body is hollow.
Feel the space.
And pervades the whole body from head to toe.
Focus on the right hand.
Feel the space.
That pervades the whole right hand.
The right hand thumb.
Second finger.
Third.
4th.
.
.
Fifth finger.
Palm of the hand.
Back of the head.
The right wrist.
Lower arm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Right waist.
5.
Back of the thigh.
Right kneecap.
Back of the knee.
Shin.
Calf muscle.
Ankle.
Heal.
Soul.
Top of the right foot.
Right big toe.
2nd.
Third.
Forth.
Fifth toe.
The space that occupies the whole right side of the body.
Now bring your awareness to the left hand.
Feel the space.
That pervades the whole left hand.
The left hand thumb.
Second finger.
Third.
Forth.
5th finger.
Palm of the hand.
Back of the hand.
The left wrist.
Lower arm.
Elbow.
Upper arm.
Shoulder.
Armpit.
The left waist.
Hip.
Thigh.
Back of the thigh.
Kneecap.
Back of the knee.
Shin.
Calf muscle.
Ankle.
Heal.
Soul.
Top of the left foot.
Left big toe.
Second.
Third.
4th.
.
5th toe.
The space that pervades the whole left side of the body.
And now bring your awareness to the crown of the head.
Forehead.
Right eyebrow.
Left eyebrow.
And the brow center.
Right here.
Left ear.
The nose.
Tip of the nose.
Right nostril.
Left nostril.
Right cheek.
Left chi.
Upper lip.
Lower lip.
The chin.
Throat.
Right collarbone.
Left collarbone.
Right chest muscle.
Left chest muscle.
The sternum.
Abdomen.
Navel.
Lower abdomen.
And grind.
The space occupied by the whole right leg.
Whole left leg.
Both legs together.
The space pervading the whole right arm.
Whole left arm.
Both arms together.
The space contained by the whole torso.
Shoulders.
Nag.
And head.
The space pervading the whole body.
As one single unit.
The whole body.
At once.
Now bring your awareness to the breath.
And feel the subtle dimension of prana.
Flowing up and down in the space of the torso.
Between the navel and the nostrils.
Inhale,
Seeing a column of light ascending from the navel to the nostrils.
And exhale as the column of light descends back down to the navel.
Inhale … Ascend … Exhale,
Descend.
And just remain a passive witness.
To the soothing sensations of the breath.
As you focus on the column of light.
Ascending and descending through inner space.
Now become aware to the perfect stillness.
And steadiness of the body.
The body feels as though it were merely an external object.
Outside of you.
Within total physical stillness.
Is perfect mental silence.
Withdraw your awareness into the space that pervades your body.
The body is totally empty inside.
Like a hollow shell of skin.
The body is totally hollow and empty.
Containing only the element of space.
Feel the ether of space that pervades the body.
Now.
Ask yourself.
Who am I?
And consider your physical body.
Which is subject to change.
From the time you were young till this moment now.
Although the body has undergone.
Tremendous change.
There has always been that inner experiencer.
That has always been you.
Ask yourself.
Am I my body?
Now consider the mind.
Which is constantly oscillating.
Between the dualities of thoughts and emotions.
Sometimes happy.
And other times sad.
And ask yourself.
Am I my mind?
Now consider the false identifications that the ego assumes.
Even your sense of identity has changed over time.
Become aware to all the minor forms of identity.
Then only describe your outer.
External beings.
Become aware to the attempts of the ego.
To derive a sense of self from its attachments in the world.
Continue to ask yourself.
Who am I?
And now,
Become aware to the seer.
Behind the mask.
The inner knower.
Who experiences the ever-changing body,
Mind,
And senses.
But yet remains unaffected by them.
See the seer.
The silent witness within.
Redirecting the effulgent light of the self back upon itself.
Remembering you are consciousness.
Pure beingness.
You are an indestructible being.
Develop this experience of I-ness.
Within inner silence.
And stillness.
Feel the experience of stillness and silence.
Within the space of your body.
Within inner space.
There he is,
Perfect.
Stillness.
And within perfect stillness.
There is tremendous power.
Experience now the power of pure potential.
Within inner space.
The power of energy.
And consciousness.
Contained within the space of the body.
Is tremendous energy.
And pure consciousness.
There is only the experience of energy and consciousness.
Pervading the space contained both within and surrounding the body.
Energy and consciousness within you.
And all around you.
Experience everything as pure divine energy.
Shining with consciousness.
Infinite.
Vibrant.
And shimmering consciousness.
The whole body.
Is vibrating internally.
In harmony with the universe.
And the whole universe is vibrating in harmony with the body.
Feel that you are floating in a sea of infinite energy and consciousness.
You are floating in space.
Floating in peace.
Floating in timelessness.
In a sea of living energy.
Experience the void.
The element of space within the body.
Is in tune with the element of space outside the body.
The stillness.
Silence.
And peace of the body.
Is in harmony.
With the stillness,
Silence.
And peace of the universe.
Everything is perfect.
Everything is whole and complete.
From wholeness.
Comes only wholeness.
From perfection.
Comes only perfection.
Experience the deep,
Dark space of the void.
Which is now lit up with a twinkling star-like light.
You are floating in timeless space.
Enveloped by the dark night sky.
Lit up by millions of stars.
Now see one star.
Becoming brighter and brighter.
Now shining brilliantly.
In the center of your vision.
This star of light.
Is of the luminous quality of consciousness.
Be aware of space.
Extending in all directions around you.
And the luminous,
Brilliant star.
Of pure consciousness.
Which is now descending to the region of Swadhisthana chakra at the sacrum.
In the very middle of your body.
Fix the luminous star at Swadistan.
And begin mentally chanting Aum.
Feeling the vibrations from Aum.
Causing the star in Swadistan to grow.
And expand outwards.
With each repetition of AHM.
The star in Swadistan is becoming larger.
Now coming to pervade all of inner and outer space.
With shimmering white light.
Experience super space.
Both within and out.
And outside of you.
The experience of all pervasive Superspace.
Is not only limited to your individual being.
But extends beyond the dimensions of perception.
Beyond time and space.
And into infinity.
Expand your awareness into the infinity of super space.
Floating in the eternal bliss.
Of Superspace.
Experienced as the shimmering white light of consciousness.
Expanding in all directions around you.
All-pervasive.
And infinite white light.
Now again recall your sankalpa.
Or the same positive affirmation from earlier.
And repeat it three times with enthusiasm.
Now whenever you are ready.
You can roll onto your side.
And drift off to sleep.
Giving yourself permission to enjoy a full night.
Of deeply restorative and healing rest.
