Prepare yourself for Yoga Nidra by lying down on your back in Shavasana and take these next few moments to become perfectly comfortable.
Adjust your posture and clothing one last time.
From this point forward,
Allow yourself to remain absolutely still for the remainder of the session.
Quickly scan your awareness around your body and release those groups of muscles where you habitually hold nervous tension.
Release the muscles of your face,
Especially in the mouth and surrounding your eyes.
Now bring your awareness to your belly.
Breathe in through your nostrils all the way to your abdomen.
Exhale slowly,
Elongating the exhalation.
Allow the duration of the exhalation to be about twice as long as the inhalation.
Breathe in deep and breathe out long.
That's right,
Allow the muscles of the belly to become soft and expansive.
Now bring your awareness to the mental space of Chittakash in front of your closed eyes.
Rest your awareness in the peaceful inner space of Chittakash.
Now is time for the sankalpa,
Your intention for doing yoga nidra.
If you don't have a sankalpa,
Take this time to formulate an intent in the form of a positive affirmation.
Repeat your sankalpa three times silently.
We will now transcend the physical body by rotating the awareness around each body part,
Releasing all muscular tension and developing perfect physical relaxation.
Bring your awareness to your right hand,
The right hand thumb,
Second,
Third,
Fourth,
And fifth finger.
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm.
Shoulder,
Armpit,
The right side,
Waist,
Hip,
Thigh.
Back of the thigh,
Right kneecap,
Back of the knee.
Shin,
Calf muscle,
Ankle,
Heel,
Sole of the right foot,
Top of the 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,
The left hand thumb,
Second,
Third,
Fourth,
And fifth finger.
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm.
Shoulder,
Armpit,
The left side,
Waist,
Hip,
Thigh.
Back of the thigh,
Left kneecap,
Back of the knee.
Shin,
Calf muscle,
Ankle,
Heel,
Sole,
Top of the foot.
Left big toe,
Second,
Third,
Fourth,
And fifth toe.
The whole left side of the body.
The top of the head,
Forehead,
Right eyebrow,
Left eyebrow.
The center of the eyebrows.
Right eyelid,
Left eyelid,
Right eyeball,
Left eyeball.
Right ear,
Left ear.
The nose,
And the tip of the nose.
The upper lip,
Lower lip,
Muscles inside of the mouth.
Tongue,
Right cheek,
Left cheek.
Chin,
Throat,
The pit of the throat.
Right collarbone,
Left collarbone.
Right chest muscle,
Left chest muscle.
The sternum,
Abdomen,
Navel,
Lower abdomen.
Right groin,
Left groin.
Now the whole right leg,
Whole left leg.
Both legs together.
Whole right arm,
Whole left arm.
Both arms together.
The front side of the body.
Back side of the body.
Both the front and back sides of the body together.
The shoulders,
Neck,
Face.
Right side of the head,
Left side of the head.
The back of the head,
And the top of the head.
The whole head together.
The whole body.
Feel your whole body together from the crown of your head to the tips of your fingers and toes.
Become aware of the subtle points of contact where your body meets the floor.
The back of the head and the floor.
Right shoulder blade and the floor.
Left shoulder blade and the floor.
Right elbow and the floor.
Left elbow and the floor.
The right hand,
Left hand.
Right buttock,
Left buttock.
Right calf muscle,
Left calf muscle.
Right heel,
Left heel.
Now feel all these subtle points of contact between your body and the floor all at once.
Experience the line of gravity between your body and the floor.
Now carefully sneak up on the breath without altering or changing it.
Just observe the natural rhythm and flow of the breath.
Allow yourself to witness the soothing ab and flow of each incoming and outgoing breath.
Now feel the flow of each incoming and outgoing breath.
Again,
Quickly scan your awareness around your body and release that last little bit of tension totally surrendering your body to Mother Earth beneath you and to the force of gravity.
As you continue releasing and drifting down,
You can release any and all expectations during this session and just trust that in your own time,
When you are ready,
Maybe tomorrow,
Maybe next week,
Perhaps during a dream or in a moment of revelation,
Your higher mind will reveal to you memories of other times and other places,
Memories you thought were gone and along with these memories,
Insights into how you can heal and transcend those experiences from past lifetimes.
Your higher mind can respond to the process of regression done during this session to access and recall these memories.
For now,
Just trust in the process and remember the power of intent.
Now remember a time recently when you felt perfectly safe and at peace within yourself.
A time when you were able to forget the external world and experience total contentment.
Go back in your memory to a time two or three years ago to a time when you also felt most happy and content.
What were you doing then?
Take this time to recreate what your life was like two to three years ago.
Now go back five to seven years ago.
See a vision of what your life was like during that time.
Remember a time when you felt safe and happy and see what your life was like then.
Now go back to a time 12 to 13 years ago.
What sort of activities were you engaged in?
What type of people were in your life at that time?
Can you see their faces and remember their voices?
What were your challenges as well as your highlights?
What sort of things did you enjoy doing the most?
Allow yourself to really feel what it was like to be you 12 to 13 years ago.
Now go back even further.
Go back into your youth to a time when you were between 12 to 14 years old.
What did your life look like during your early teens?
Remember a time when you were most happy and safe.
See your friends,
Neighborhood,
And daily life.
See their faces and hear their voices.
Or you may have a general feeling of what it was like to be your younger self.
You may see still images or you may see as clearly as a movie.
However you experience it is fine.
Now you can go back even further.
Trust your higher mind to show you an image of your life between seven to nine years old.
Choose a happy and pleasant memory from that time.
Allow yourself to view these experiences as if you're sitting in a movie theater.
You are not re-experiencing it,
You're just watching it from the detached perspective of the silent witness within.
Now keep going back.
Keep going back even further.
Allow your higher self to reveal the memories of your youngest self.
To the first memory you can recall.
You are where nothing can harm you,
You are perfectly safe,
Perfectly secure and protected.
You feel loved and completely comforted.
This is a very good time for you and you can travel backwards through time even further.
Before you were born,
You are now surrounded in mists,
The mists of that time between time.
The mists surround you completely in every direction,
Giving you a sense of perfect peace and tranquility.
You feel perfectly comfortable here.
You like it in this place very much because there is total oneness,
A feeling of joy,
Happiness and total bliss.
You feel the deep bliss of eternal existence and yet you feel the urge for something more.
To experience yourself more fully.
A longing for life,
A primordial desire to live and express your innate qualities to fulfill your desires.
And higher purpose.
And this desire to exist allows you to look outwards and as you look outwards you see a light.
As if you were looking down a long tunnel.
The light is good and has a motherly and divine quality.
You feel yourself drawn towards the light and are now traveling down the tunnel towards it.
The light at the end of the tunnel now enters through the top of your head and you become full of divine white light.
This divine white light is of the quality of intoxicating bliss.
And heals you completely on the deepest levels of your being.
As the light flows through you,
You feel a momentum which is the life force energy of prana.
You realize that you now exist in separation from the mist that surrounded you earlier.
You look at your hands and realize they are yours.
You look down at your feet and notice what you are wearing on your feet.
Now plant your consciousness firmly on the ground.
You are back in the manifest world and immediately notice what you are wearing on your feet.
Don't overanalyze any experiences.
Just quickly glance down and take note of what you are wearing on your feet as well as what you sense and feel about this moment.
You may even wish to say this aloud,
What are you wearing on your feet?
And now you can quickly notice the entire lower half of your body and what you are wearing on your legs and thighs.
Notice whether it is fabric,
Metal,
Leather,
Or perhaps even animal fur.
Don't overanalyze anything.
Just quickly glance and allow the first impression that comes to you to just be.
Continue looking up your body now and perceive what you are wearing and your physical form.
What are you wearing?
What is covering your body?
Notice what sort of ornaments or jewelry you are wearing.
What is on your head?
Allow yourself to see clearly as you peacefully explore the scene around you.
Look around you slowly to see where you are located and make a quick mental note of what you notice.
What is your environment like?
Now notice what other beings,
Creatures,
Or people are around you.
How are they dressed?
How do they appear?
Just make a mental note of your perceptions so you can process it later.
Don't bother about overanalyzing anything.
Your higher self will make sense of it all later.
If there are others nearby you,
What do they look like?
What sort of attachments do you have to them and them to you?
Are you part of a community,
Family,
Or tribe?
If you listen closely,
You may even hear names being spoken.
Now look and see what modes of transportation are being used.
How are others and yourself moving from one place to another?
What type of place are you moving to or away from?
What type of foods do you eat when hungry?
Can you smell the food cooking?
Where do you go to obtain food?
And now,
If you listen closely,
You may hear others call out your name.
What do others call you?
What are you doing?
What type of work or occupation are you engaged in?
And as you look around yourself for clues,
You get an impression of where you are and what land you are in.
You can notice the landscape,
Your country,
And culture.
Just allow whatever you perceive to be.
Don't prefer it to be one way or the other.
And now,
You may move back to a major event in your life,
An event that has great meaning and importance for you.
Can you sense what type of event this might be?
Allow yourself to sense what type of event this might be.
And now,
You can see how this life ended.
How did you leave that life?
Allow yourself to witness the events that led up to your death without being attached emotionally.
Just perceive the transition of death that eventually brought you into the present life you are in now.
Look at the death experience and ask your higher self to assimilate its meaning.
What was the purpose for that life?
What were you meant to fulfill?
Was anything left uncompleted during that life?
Don't worry too much about missing anyone from that life,
As anyone you had strong attachments to are likely to be here with you in this life in the form of family members and close friends.
You will understand all this at a later time.
Before you leave this past life,
Take this chance to look one more time through your eyes and into the eyes of those around you.
Take the time to notice the souls of those you felt the deepest connection with.
Look through your eyes with love and send pure love to the ones you were closest with.
Send them such pure love that it heals both them and yourself at the deepest core level of your hearts.
And with such pure love,
And with such pure love,
You can release them and know that they are always with you,
That your paths are intertwined and nothing is lost by death.
It is just another night in the life of the soul.
And you can understand those experiences in the yesterday of your past life that you are now continuing in the today of your present life.
And you can take all that you saw,
All that you felt,
And all that you experienced during this visit to your past life.
And you can encode it into a symbol and wrap it up in something familiar to you to bring it back with you to this life you are now living.
So your higher mind can process it and reveal it to you when the time is right.
Allow the curtain to close on your past life as you feel a sense of total healing on all things from that time.
And as you slowly start coming back to this life,
You can bring with you that which has the most value.
You are now back in the all-pervasive mist of perfect comfort between lives.
Again,
You see the brilliant white light of life and you are moving back into this current lifetime.
You are now back in your present body,
Back home in your present life.
Remember today's date and remember your name.
Take this time while you are fully relaxed to repeat your Senkalpa three times aloud with total feeling.
Now,
Please be gentle with yourself and start by slowly moving just one single finger at first.
And then start moving and stretching your body and open your eyes to end this session.
The practice of Yoga Nidra is now complete.
Om Shanti Shanti Shanti
