Resting in the twilight zone,
To begin become aware of that for which you most deeply yearn,
Your dream,
Your desire for fulfilment,
Your san calpa.
Find yourself a comfortable mat on the floor and cover yourself with a warm blanket.
This technique will also be effective in bed as you drift off to sleep.
Stretch your legs long,
Heels wide,
Feet rolling outward.
Become aware of the whole body as you relax.
Bring your awareness to the feet as you bend at the ankle,
Drawing the top of the foot towards the body.
Feel the heels sliding away from you,
Inhale deeply and hold the breath in as you feel this contraction at the feet and lower legs.
Stay steady.
Now,
With an exhalation,
Release,
Relax.
Bring your awareness to the thighs and hips.
Feel the thighs strong as you inhale deeply and draw the thighs up towards the pelvis.
Hold the breath in while maintaining the contraction,
Strong and steady.
And release.
Relax the legs and hips as you slowly exhale.
Feel the sacrum sink,
Deepening its connection with the earth.
Relax,
Inhale deeply.
Now exhaling long and slow.
Emptying the lungs as completely as possible.
Having breath out as much as you can,
Hold the breath out.
And release.
Relax the abdomen and feel the breath flow naturally and deeply into the body.
Now become aware of the arms,
Tightening both hands into fists as you firmly press the arms inwards against the sides of the body.
Breathe in deeply as you press the arms inwards with as much force as you can.
And release.
Relax as you breathe out.
Rest the body.
Become aware of the facial muscles.
Inhale deeply.
Now contracting and tightening the facial muscles as much as you can.
Your eyes are closed.
My eyes are closed.
There is nobody watching.
Tighten the facial muscles intensely.
And relax.
Release as you breathe out and continue to breathe naturally.
Remain resting in relaxation posture.
That is with heels wide,
Feet rolling outward.
Hands wide with palms facing up.
And gently tuck towards the chest.
Stay warm.
Be still.
As you lie there and listen to my words,
With your eyes closed,
Feeling your body sink,
Relax.
Your eyes closed,
Hands heavy,
Resting,
Just allowing my words to relax you as your breath becomes regular,
Light and rhythmic,
Peaceful.
Allow yourself slowly drift off into a kind of sleep as you listen to my voice and rest warm within your stillness.
Behind closed eyelids your eyes begin to roll heavy,
Turning you deeper into awareness,
Relax.
Relax.
Relax.
Yoga Nidra is a form of Tantra.
If you wish it can be light concentration,
It can be sleeping.
Allow it to be whatever is natural for you.
Allow it to open the inner chambers of your mind.
If you do not understand the process,
It does not matter.
The sound of my voice will act as an anchor,
Assisting the journey through the many levels of your consciousness.
Your body heavy,
Relaxed upon the earth.
You are ready for Yoga Nidra.
Eyes closed.
The body is still.
The mind is in a mood to relax.
Your mind is enjoying a liberated state.
Become aware of your whole body.
Your whole body.
Your whole body.
Relax.
Given your intent,
The atmosphere is charged with a powerful vibration.
In this atmosphere you are resting upon the earth,
Your body is still.
The sound of your breath is rhythmic and slow.
Your body is deepening in state of relaxation.
You may wonder how deeply you are and will feel your state of trance.
Now think mentally.
I am going to practice Yoga Nidra.
I will drift in and out of consciousness.
I will remain aware.
I am awake.
In listening to the voice,
I am awareness itself.
I am practicing Yoga Nidra.
I am drifting in and out of consciousness.
I remain aware.
I am awake.
I listen to the voice.
I am awareness itself.
Yoga Nidra.
Drift in and out of consciousness.
Aware.
I remain awake.
I am awareness itself.
I am awareness itself.
I am awareness itself.
Awareness.
Awareness.
Awareness.
Rest.
Rest.
Rest.
Now recalling your sankalpa,
Your resolve,
That which you wish to fulfil,
The energy,
Clarity,
Conviction or trust you wish for.
Know it in words,
Thought,
Through visualization,
Feeling.
Your eyes closed,
Breathe softly.
Know your resolve in the present,
Sense it now.
Realise,
Repeat in your mind.
I am that,
That I am.
I am that,
That I am.
I am that,
That I am.
I am that,
That I am.
I am that,
That I am.
I am that,
That I am.
I am that,
That I am.
I am that,
That I am.
I am that,
That I am.
I am that,
That I am.
Keep on listening to me and continue the practice I indicate.
As the body is relaxed,
Allow the mind to be light,
Liberated and realising awareness.
Bring your awareness to the left side of the body.
Say mentally,
Left hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger.
Sense the tips of the fingers,
Feel the sensitivity of the fingers,
Relaxed.
Palm of the hand,
Back of the hand,
Left wrist,
Forearm,
Elbow,
Upper arm,
Left shoulder,
Shoulder blade rolling outward,
Left ribs,
Waist,
Hip,
Pelvis,
Thigh,
Left calf,
Heel,
Left foot rolling outward upon the heel,
Prompting the rest of the body to relax and release.
Now go to the right side of the body,
Become aware as you say mentally,
Right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger.
Sense the tips of the fingers,
Feel the sensitivity of the fingers,
Relaxed.
Palm of the hand,
Back of the hand,
Right wrist,
Forearm,
Elbow,
Upper arm,
Right shoulder,
Shoulder blade rolling outward,
Right ribs,
Waist,
Hip,
Pelvis,
Thigh,
Calf,
Heel,
Right foot,
Both feet rolling outward upon the heels,
Prompting the rest of the body to relax and release.
Now go to the back of the body,
Back of the head,
Back of the neck,
Left shoulder blade,
Right shoulder blade,
Mid back,
Lower back,
Left buttock,
Right buttock,
Sacrum,
Left thigh,
Right thigh,
Left calf,
Right calf,
Left heel,
Right heel,
Relax.
Sense the front of the body,
Top of the head,
Forehead,
Left temple,
Right temple,
Left ear,
Right ear,
Left eyebrow,
Right eyebrow,
Middle of the eyebrow,
Center of the forehead,
And behind closed eyes look towards the center of the forehead,
Ajna Chakra,
Seeing whatever you might see,
What do you wish to see?
Relax the facial muscles,
Left cheek,
Right cheek,
Left nostril,
Right nostril,
The nose,
Hairline,
Breath,
Upper lip,
Lower lip,
Soften the lips,
Sense the tenderness of the lips and relax the jaw,
How does it feel to relax the jaw,
How does it feel to let go completely?
The chin,
Relax all the facial muscles,
Feel the connection between the facial muscles and the emotions as you relax the facial muscles,
Sense a complete soothing of the emotions,
Soothing of the emotions.
Relax the throat to thine own self be true.
Relax the left side of the chest,
Lung and subar,
Right side of the chest.
Connect with the heart center.
Relax as the heart center.
Sense the subtle pulse of the heart,
The openness of the heart,
Left ribs,
Stillness,
Right ribs,
Upper abdomen,
Lower abdomen,
Navel center,
Left thigh,
Right arm,
Right thigh,
Left arm,
Release.
Relax the whole body,
The whole body relax.
Great compassion.
Softness through the body as you relax.
Sense the plane of contact between the body and the floor,
The legs and the floor,
The arms and the floor,
The back of the head and the floor.
Sense the meeting points of the whole body and the floor.
Feel the weight of the body as it gently presses against the earth.
Relax.
Relax.
Relax.
Relax.
Relax.
Now imagine the body heavy,
Heavier stone.
Imagine and feel the body heavy,
Unmoving,
Firm.
Imagine the body dense,
Bones of the body.
Imagine the bones as heavy as stone,
Surrounded by muscles soft and supple.
Thinking.
The body is heavy,
Heavy as stone.
Feel the body heavy.
Now change the sensation.
Imagine the body light.
The light is air.
So light that a gentle breeze could lift it up and carry it away.
The body is light,
As light as air.
Feel the lightness as you breathe.
I am breathing out thirty-three.
I am breathing out thirty-two.
I am breathing out thirty-one.
I am breathing out thirty.
Continue at your own pace.
Fucking quick yet⁉ I see.
I am breathing up.
Continue.
Continue.
Continue.
Continue.
Continue.
Continue.
Continue.
Continue.
Continue.
Continue.
Continue.
Continue.
Continue.
Continue.
Continue.
Continue.
Continue.
Continue.
Continue.
Continue.
Continue.
Continue.
I am practicing your Nidra.
I am drifting in and out of consciousness.
I am aware.
I am awake.
I am listening to the voice.
I am awareness itself.
I am awareness itself.
I am awareness itself.
I am aware of warmth.
I feel the warmth of the blanket,
Warmth within the body,
Opening the muscles into a deeper relaxed state.
Relax.
Relax.
Relax.
Within this relaxation and warmth there is energy,
Potential,
Infinite possibility.
Now once more recall your sankalpa,
Your realization.
I am that so.
That I am so.
So.
So.
So.
So.
So.
We now journey to the chakra system of the body,
Harnessing the energy of each center to clarify and empower our sankalpa.
At each level I will note the attributes of that energy center.
If it is natural for you,
You may visualize the corresponding color I suggest.
Know that by attuning with the resonance of the ancient mantras being chanted and through hearing the sound vibrations you will deeply connect with the energy of the chakras.
So.
So.
So.
Now bring your awareness to the pelvic floor.
Rest your awareness at the pelvic floor.
Muladhara chakra,
The earth energy center.
Visualize an orange glowing light at the pelvic floor.
You are strong,
Secure,
Firmly in touch with the earth,
Grounded.
You are the hunter.
Feel the sound vibration resonate at the level of Muladhara chakra.
Now recalling your sankalpa,
Your resolve,
Allowing the energy of the earth to empower your conviction.
I am that.
That.
I am.
So.
Then a mason came forth and said,
Speak to us of houses.
And he answered and said,
Build of your imaginings,
The bower and the wilderness,
Ere you build a house within the city walls.
For even as you have homecomings in your twilight,
So has the wanderer in you,
The ever distant and alone.
Your house is your larger body.
It grows in the sun and sleeps in the stillness of the night.
And it is not dreamless.
Does not your house dream and dreaming leave the city for grove or hilltop?
Would that I could gather your houses into my hand,
And like a sower scatter them in forest and meadow.
Would the valleys were your streets and the green paths your alleys,
That you might seek one another through vineyards and come with the fragrance of the earth in your garments.
But these things are not yet to be.
In their fear your forefathers gathered you two near together,
And that fear shall endure a little longer.
A little longer shall your city walls separate your hearts from your fields.
And tell me,
Good people,
What have you in these houses,
And what is it you guard with fastened doors?
Have you peace,
The quiet urge that reveals your power?
Have you remembrances,
The glimmering arches that span the summits of the mind?
Have you beauty that leads the heart from things fashioned of wood and stone to the holy mountain?
Tell me,
Have you these in your houses,
Or have you only comfort and the lust for comfort,
That stealthy thing that enters the house a guest,
And then becomes a host,
And then a master?
Ay,
And it becomes a tamer,
And with hook and scourge makes puppets of your larger desires.
Though its hands are silken,
Its heart is of iron.
It lulls you to sleep only to stand by your bed,
And jeer at the dignity of the flesh.
It makes mock of your sound senses,
And lays them down in thistle-down like fragile vessels.
Verily,
The lust for comfort murders the passion of the soul,
And then walks grinning in the funeral.
But you,
Children of space,
You restless in rest,
You shall not be tamed nor trapped.
Your house shall not be an anchor but a mast.
It shall not be a glistening film that covers a wound,
But an eyelet that guards the eye.
You shall not fold your wings that you may pass through doors,
Nor bend your heads that they strike not against a ceiling,
Nor fear to breathe lest walls should crack and fall down.
You shall not dwell in tombs made by the dead for the living.
And though of magnificence and splendour,
Your house shall not hold your secret nor shelter your longing.
For that which is boundless in you abides in the mansion of the sky,
Whose doors the morning mist and whose windows have songs in silences of the night.
Recalling your sun-carp.
So long.
So long.
So long.
So long.
Bring your awareness to the lower abdomen just above the pubic bone,
Swadhisthana chakra.
Centre of the emotions,
Sensual energy,
Sexual energy,
Creativity,
Adventure,
The water centre,
Your sense of self.
If you wish,
Visualise a yellow glowing light at the lower abdomen.
In the resonance of the sound vibration,
Recall your sun-carp.
I am that.
That.
I am.
Then a woman said,
Speak to us of joy and sorrow.
And he answered,
Your joy is your sorrow unmasked,
And the self-same well from which your laughter rises was oftentimes filled with your tears.
And how else can it be?
The deeper that sorrow carves into your being,
The more joy you can contain.
Is not the cup that holds your wine the very cup that was burned in the potter's oven?
And is not the lute that soothes your spirit the very wood that was hollowed with knives?
When you are joyous,
Look deep into your heart,
And you shall find it is only that which has given you sorrow that is giving you joy.
When you are sorrowful,
Look again in your heart,
And you shall see that in truth you are weeping for that which has been your delight.
Some of you say,
Joy is greater than sorrow.
And others say,
Nay,
Sorrow is the greater.
But I say unto you,
They are inseparable.
Together they come,
And when one sits lone with you at your board,
Remember that the other is asleep upon your bed.
Verily,
You are suspended like scales between your sorrow and your joy.
Only when you are empty are you at standstill and balanced.
When the treasure keeper lifts you to weigh his gold and his silver,
Needs must your joy or your sorrow rise or fall.
Om Ganapataye Namaha Om Ganapataye Namaha Om Ganapataye Namaha Om Ganapataye Namaha Om Ganapataye Namaha Om Ganapataye Namaha Om Ganapataye Namaha Om Ganapataye Namaha Om Ganapataye Namaha Om Ganapataye Namaha Om Ganapataye Namaha Om Ganapataye Namaha Om Ganapataye Namaha Om Ganapataye Namaha Om Ganapataye Namaha Sense the balancing of the subtle energies of Swadhisthana Chakra.
Now bring your awareness to the navel centre of the abdomen,
Manipura Chakra,
Centre of fire,
The fire that energises your dynamism,
Willpower,
Energy projection,
Your sense of being a leader.
Feel the sound resonance,
Visualise if you will,
A red glowing light at the abdomen.
Feel the fire of possibility and potential.
Centred and empowered with the energy of Manipura,
Now recall your resolve with total certainty.
I am that,
That I am.
Soha Om Then a ploughman said,
Speak to us of work.
And he answered saying,
You work that you may keep pace with the earth and the soul of the earth,
For to be idle is to become a stranger unto the seasons and to step out of life's possession,
That marches in majesty and prowls a mission toward the infinite.
When you work you are a flute through whose heart the whispering of the hours turns to music.
Which of you would be a reed dumb and silent when all things sing together in unison?
Always you have been told that work is a curse and labour a misfortune.
What I say to you is when you work you fulfil a part of earth's furthest dream,
Assigned to you when that dream was born.
And in keeping yourself with labour you are in truth loving life.
Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Spirit dwells in rhythmic silence.
Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om Om
