New Moon In Scorpio Ocean Meditation
Yoga Nidra or Yogic Sleep is a deeply relaxing meditation practice. Be guided through a body scan and journey down a well and out to an ocean. Connect with the water element during this weekend's Scorpio new moon.
Transcript
Getting ready for yoga nidra,
Lying in savasana.
Making yourself as comfortable as possible.
Adjusting your blanket,
Clothes,
Position,
So that you can practice yoga nidra without moving and with no physical discomfort.
Please close your eyes and keep them 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.
Saying silently to yourself,
I will not sleep.
I shall only listen to the voice.
I will not sleep.
Giving yourself some time to become calm and steady.
Take a deep breath.
As you breathe in feel calmness spreading throughout your body.
As you're breathing out say silently to yourself,
Relax.
Becoming aware of sounds in the distance.
Become aware of the most distant sounds that you can hear.
Let your sense of hearing operate like a radar beam.
Searching out distant sounds and following them for a few moments.
Moving your awareness from sound to sound without attempting to identify the source.
Gradually bringing your awareness to closer sounds.
Sounds outside this building to sounds inside this room.
Now developing your awareness of this room.
Without opening your eyes,
Visualise the walls,
The ceiling,
The floor.
Your body lying on the floor.
See your body lying on the floor.
As you 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.
Become aware of all the physical meeting points between your body and the floor.
Becoming aware of your natural breath.
Become aware of the deep,
Natural,
Spontaneous breath.
Do not concentrate for this will just interfere with the natural process.
Keep on listening to me and know that you are breathing.
The practice of Yoga Nidra begins now.
Saying silently to yourself,
I am going to practice Yoga Nidra.
I will not sleep.
I am going to practice Yoga Nidra.
Now is the time to make your resolve,
Intention or San Calpa.
A simple resolve,
A simple intention.
Please state your intention clearly with feeling and awareness three times in the present tense as though it's already part of your being.
Do not worry if you do not have an intention.
One will come to you in time the more you practice Yoga Nidra.
Rotating your consciousness now through the different centres of your body.
As quickly as possible,
Your awareness has to jump from point to point.
Please repeat silently the name of each part after me.
Simultaneously becoming aware of that part of your body.
The practice always begins with the 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.
Top of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Right shoulder,
Left shoulder,
Right shoulder blade,
Left shoulder blade.
Right buttock,
Left buttock,
The spine,
The whole of the back together.
Top of the head,
Forehead,
Right eyebrow,
Left eyebrow,
The eyebrow centre.
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.
Naval abdomen,
Lower abdomen.
Hold of the right leg,
Hold of the left leg,
Both legs together.
Hold of the right arm,
Hold of the left arm,
Both arms together.
Hold of the back,
Hold of the front,
Hold of the head together.
Legs,
Arms,
Back,
Front,
Head together.
Hold of the body together,
Hold of the body together.
Hold of the body together.
Withdrawing your mind,
Then concentrate on the space you see in front of your closed eyes.
Imagine before you a transparent screen through which you can see infinite space.
A space that extends as far as the eyes 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 as you practice detached awareness.
Only Imagine yourself walking along a deserted road on a hot day.
Beside the road is a high wall and in the wall a small door.
You go through that door and discover inside a garden.
Birds singing,
Beautiful flowers,
Cool shady trees.
You explore the garden and come to a well with butterflies dancing around the top.
Look inside the well.
It's a very deep cylindrical tunnel boring into utter darkness.
As your eyes adjust to the light you notice a spiral stairway that twists around the inside of the walls.
Climb in and you start walking down the spiral staircase.
Notice that the walls are polished stones with yellow and white marbles and emerald green serpentines.
Look up and see the circle of light at the top of the well.
And continue your walk down into the well following the spiral stairway as it twists around and down the walls.
You continue walking and pass through a cloud of luminous insects.
They're completely transparent.
You are surrounded by these but none ever touch you.
The walls now feel damp and mossy and there's a dim light below.
Finally you reach the bottom.
Run through a tunnel and as you come out on the other side you're now on a golden beach.
A golden beach on the shore of an infinite ocean of peace and bliss.
Sitting down on the beach closing your eyes bring your awareness to the sound of the waves as they roll onto and withdraw across the sand.
Allowing your breath to synchronise.
Inhaling as the waves roll up onto the shore.
Exhaling as the waves draw back away from the golden beach.
Allowing yourself to be completely still in one with your breath and the waves on the ocean.
An infinite ocean of peace and bliss.
Allowing yourself to be completely still in one with your breath and the waves on the ocean.
Allowing yourself to be completely still in one with your breath and the waves on the ocean.
Then you are ready.
Bring your awareness back to the dark space you see in front of your closed eyes.
This space can also be visualised in front of the forehead.
If you wish to explore it a little you can shift your gaze slightly upwards but do not strain.
Watching the darkness that you see before you very carefully with detachment.
Do not become involved.
Resting your mind in this warm and friendly darkness.
If any subtle phenomenon manifests,
For example colours or patterns,
Simply take note of these and continue with your awareness.
If thoughts occur let them come and go but continue watching the dark space.
Continue this with detached awareness.
.
.
.
Now remembering your resolve,
Your intention or sankalpa.
Repeating the same intention you made at the beginning of the practice in the same words with the same attitude.
Repeating your intention now three times clearly with feeling and emphasis.
.
Becoming aware of your breathing,
Becoming aware of your natural breath,
Awareness of breathing,
Awareness of relaxation.
Developing your awareness of your physical existence.
As you become aware of your arms,
Your legs,
Your body lying stretched out on the floor.
Become aware of the meeting points between your body and the floor.
Developing your awareness of this room,
The walls,
The ceiling,
Sounds in the room to sounds outside.
As you take your mind out,
Becoming completely external.
Lying quietly for a few more moments,
Keeping your eyes closed.
As you feel ready,
Start to invite movement back into your body.
Wiggling the fingers,
The toes,
Gently stretching the arms,
The legs.
Taking your time,
There's no need to hurry.
When you're sure that you are wide awake,
Slowly find your way up to sitting,
Linking your eyes open.
The practice of yoga nidra is now complete.
