Please get ready for yoga nidra practice
Lie down in Shavasan, feet slightly apart, arms beside the body with palms facing up
Head in one straight line with the spinal cord
Gently close your eyes.
Adjust your clothes and position and clothes so that you can practice yoga nidra without moving and with no physical discomfort.
Please keep your eyes closed and become aware of your whole body. The whole body from the toes to the top of the head, to be seen mentally and to be felt mentally and in a relaxed condition
Practice of yoga nidra is the act of feeling and hearing
Do not move the body, simply surrender the body to the floor
Observe the body. Mentally check each and every part of the body. Loosen the belt, watch and loosen and relax the whole body
No tightness of any part of the body.
Tightness will divert your attention from the level of comfort and the practice of yoganidra.
Check each and every part of the body. Loosen all the body parts and joints and loosen the tight parts and relax the muscles.
Surrender the body to the floor The relaxation becomes deeper, deeper and deeper.
Do not sleep.
As the relaxation become deep, sleep will comeSay mentally, I will not sleep, I will not sleep, I will not sleep.
Give yourself time to become calm and steadyTake a deep breath in slowly and gently and as you breathe out, feel the calmness spreading throughout the body
Begin: Let us begin the practice of yoga nidra Become aware of the 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
Search out distant sounds and follow them for a few seconds.
Move your attention from sound to sound without attempting to identify the source.
Awareness of the sounds; and do not attempt to identify the source.
Be aware of the all the sounds that are in the hearing range.
Become aware of the sounds around you. Sound of nature, speech, sounds of wind, sounds inside the body
Become aware of all the different sounds that you can hear.
Search out the sounds and follow them for a few seconds. recognise them.
Know that they are around you and you are able to hear them
Now develop your awareness of the room without opening the eyes. Visualise the four walls of the room, the ceiling, the floor, the body lying on the floor.
See your body lying on the floor. Become aware of the existence of physical body lying on the floor.Total awareness of the body lying in perfect stillness.
Develop the awareness of all the physical meeting points between the body and the floor.
Become aware of the contact between the physical body and floor.Awareness of the contact points of the body and the floor
Do not sleep.
Do not allow your awareness to waver from the instructions that you are hearing. Now, observe the natural incoming and outgoing breath.
Observe the flow of the natural breath in the body. Just focus on the breath. Become aware of the breath. The spontaneous breath. Just become aware of the breath.
Experience the movement and the flow of the breath in the body.
Observe the gradual rise and fall of the abdominal muscles at the time inhalation and exhalation. Observe the rise of the abdominal muscles at the time of inhalation and the relaxation of the abdominal muscles at the time of exhalation.Become aware of the breath which is deep, natural and spontaneous.
Do not try to alter the rhythm or the flow of the natural breath.
Do not try to concentrate on the process of breathing.
Just be the observer of the incoming and outgoing breath.
As you breathe in and breathe out, observe the expansion and the relaxation of the muscles.
With each exhalation, experience the deepening of the relaxation of the physical body.With each exhalation, experience the deepening of the relaxation of the body
Do not sleep. Do not sleep. Do not move the physical body Say to yourself mentally, I am practicing yoga nidra.
Remind yourself that you are practising yoga nidra.Do not sleep. Do not sleep.
Now you have to make a sankalpa. A sankalpa is a resolve, a simple positive resolve. A simple positive sankalpa.Please repeat your sankalpa clearly with a feeling and awareness three times mentally.
Sankalpa and resolve is a positive wish that you may make in your life. A sankalpa should be repeated three times. It should be simple and clear, concise reflecting your cherished wish that you wish to attain in life.
You may not make the sankalpa right now in this practice. If you already have a sankalpa, repeat it three times. Any thing in life can fail but not the sankapla made during the practise of yoga nidra.
Now we are going to rotate awareness through different parts of the body.Rotate the consciousness from the different parts of the body as quickly as possible.The awareness has to move or jump from point to point, from one part of the body to the next according to the instructions.I will be taking the names of different parts of the body. For example, If I say the right hand thumb, then mentally visualise in your mind the right hand thumb See it in front of your eyes. Repeat mentally right hand thumb. Become aware of totally the right hand thumb and relax completely the right hand thumb.All this will happen simultaneously and quickly. When I call out the name of another part of the body, then move your attention to that part. If another part is called out, bring your attention to that part. In this manner, we shall rotate our awareness through the different parts of the body starting from the right side and the left and then we will go to the back and then to the front.
Right hand thumb, the first finger, the second finger, third finger, fourth finger, four fingers and thumb together, palm, back of the hand, right wrist, lower arm, elbow, upper arm, right shoulder, right arm pit, side, waist, hip. thigh, knee, calf muscle, shin, ankle, heel, sole, right big toe, second toe, third toe, fourth toe, fifth toe, five tows together, the whole right side the whole right side, the whole right side Now bring awareness to the left side of the body, Left hand thumb, first finger, second finger, third finger, fourth finger, four fingers and thumb together, palm, back of the hand, wrist, lower arm, elbow, upper arm, left shoulder blade, left shoulder blade, left armpit, side, waist, hip, thigh, knee, calf muscle, shin, ankle, heel, sole, left big toe, second toe, third toe, fourth toe, fifth toe, five toes together, the whole left side, the whole left side, the whole left side.
Bring awareness to the back of the bodyRight buttock, left buttock, right lower back, left lower back, right shoulder blade, left shoulder blade, spinal cord, neck, back of the head, top of the head, the whole back, the whole hack, the whole back.Now, bring the awareness to the front, the fore head, the forehead, forehead, right temple, left temple right ear, left ear, right eyebrow, left eyebrow, the eyebrow center, right eye, left eye, bridge of the nose, right nostril, left nostril, tip of the nose, right cheek, left cheek, upper lip, lower lip, chin, throat, right collar bone, left collar one, right side of the chest, left side of the chest, depression of the chest, navel, abdomen, the whole front, the whole front, the hole front. Complete awareness of the whole body, complete awareness of the whole body, the whole body Relax the whole body completely. The whole body completely,
BreathingBecome aware of your breathing. Start to practice psychic nadi shodhana. With the count of 1,2,3,4, alternate nostril breathing; with 5, both nostrils; 6,7,8,9 alternate nostrils; 10, both nostrils, and so on, up to 30.1,1,2,2,3,3,4,4,5,5,6,6,7,7,8,8,9,9,10,10,11,11,12,12,13,13, 14,14, 15,15, 16,16, 17,17, 18,18, 19,19, 20,20, 21,21, 22,22, 23,23, 24,24, 25,25, 26,26, 27,27, 28,28, 29,29, 30, 30.Continue with intense awareness for about 2 minutes.
Try to see the whole body as if you are seeing yourself in a mirror. As if a great mirror is hanging over you and you are trying to see your own body, you are trying to see your own reflection.See your body, see your own body as an object, your head, your arms, your chest, your legs, your clothes, everything as I am seeing you, as I am seeing you, as I am seeing you.In the same manner, you have to see yourself as an object; look at the mirror; look at yourself in the psychic mirror-'My reflection, my body, my reflection, my body.'
Now, concentrate on all the different things that I will mention. Remain alert. I will name a lot of things and you will have to say the same things mentally and try to develop a vision of them one by one. You need to practise till you get vivid visions of these objects.Violet lotus over a lake, violet lotus over a lake, violet lotus over a lake.A burning candle, A burning candle, A burning candle.Experience of drowsiness, Experience of drowsiness. Experience of heat, experience of heat.Experience of heaviness, experience of heaviness, experience of heaviness.An inverted red triangle, An inverted red triangle, An inverted red triangle.Flame of burning fire, Flame of burning fire, Flame of burning fire.Experience of heat, experience of heat.
Snow capped mountains, snow capped mountains. Stretches of landscape, Stretches of landscape, Stretches of landscape, Stretches of landscape.A star, a star in the sky, the small point of a star.A pink rose.A honey bee, a honey bee, a honey bee.A big bird flying in the air, a flying bird, a flying bird.A boat sailing over a lake, sailing boat, sailing boat, sailing boat.Star lit sky, star lit sky, a star lit sky.Experience of heaviness, experience of heaviness, experience of heaviness.Your own breath, your own breath, your own breath.Dark night, dark night.Blue lotus over a lake, blue lotus over a lake, a blue lotus over a lake.Rain in showers, torrential rain, torrential rain.
Green leaf, green leaf. Garden, garden.Yellow flowers, yellow flowers, pink rose, pink rose, green grass, green grass.Swimming pool, swimming pool, green grass, big garden.Inverted triangle, a tiger, a tiger.The whole body, the whole body, the whole body.Try to see the whole body in the psychic mirror.Relax all the efforts. I am practising yoga nidra, I am practising yoga nidra.
Heaviness: Awaken the feeling of heaviness, awaken the feeling of heaviness.Become aware of the feeing of heaviness in the right hand thumb, the first finger, the second finger, third finger, fourth finger, fifth finger, palm, back of the hand, right wrist, lower arm, elbow, upper arm, right shoulder, right arm pit, side, waist, hip. hamstring, thigh, knee, calf muscle, shin, ankle, heel, sole, right big toe, second toe, third toe, fourth toe, fifth toe.Awaken the feeling of heaviness, awaken the feeling of heaviness
Become aware of the feeing of heaviness in the left hand thumb, the first finger, the second finger, third finger, fourth finger, fifth finger, palm, back of the hand, left wrist, lower arm, elbow, upper arm, right shoulder, left arm pit, side, waist, hip. hamstring, thigh, knee, calf muscle, shin, ankle, heel, sole, right big toe, second toe, third toe, fourth toe, fifth toe.Awaken the feeling of heaviness, awaken the feeling of heaviness.(Repeat these in the other parts of the body just like the rotations of awareness earlier)
Now, become aware of the feeling of lightness, the feeling of lightness, the feeling of lightness.Become aware of the feeing of lightness in the right hand thumb, the first finger, the second finger, third finger, fourth finger, fifth finger, palm, back of the hand, right wrist, lower arm, elbow, upper arm, right shoulder, right arm pit, side, waist, hip. hamstring, thigh, knee, calf muscle, shin, ankle, heel, sole, right big toe, second toe, third toe, fourth toe, fifth toe.Awaken the feeling of lightness, awaken the feeling of lightnessBecome aware of the feeing of lightness in the left hand thumb, the first finger, the second finger, third finger, fourth finger, fifth finger, palm, back of the hand, left wrist, lower arm, elbow, upper arm, right shoulder, left arm pit, side, waist, hip. hamstring, thigh, knee, calf muscle, shin, ankle, heel, sole, right big toe, second toe, third toe, fourth toe, fifth toe.Awaken the feeling of lightness, awaken the feeling of lightness.(Repeat these in the other parts of the body just like the rotations of awareness earlier)
Awaken the will and experience the heat, imagine heat, recollect the experience of heat and superimpose the experience of heat in the right sole, right sole, left sole, left sole, right palm, right palm, left palm, left palm, lips, lips, right eye, right eye, left eye, left eye, right ear, right ear, left ear, left ear.Superimpose the experience of heat in the whole body, and this feeling should become real to you. Feel the whole body hot, almost sweating, almost perspiring. Awaken the will and experience of heat, the sensation of heat in the whole body, in the whole body.Be sure that you are awake, you are not sleeping, and listening to the instructions and following them.
Awaken the will and experience the cold, imagine cold, recollect the experience of cold.Imagine that you are walking on the cold floor or ice during in winter.That experience has to be awakened by you. Feel the cold in the whole body. The whole body is getting colder, colder.Say mentally, I feel chilly, chilly, chilly. Superimpose the experience of cold in the right sole, right sole, left sole, left sole, right palm right palm, left palm, left palm, lips, lips, right eye, right eye, left eye, left eye, right ear, right ear, left ear, left ear.Superimpose the experience of cold in the whole body, and this feeling should become real to you. Feel the whole body cold, shivering, almost freezing. Awaken the will and experience of cold, the sensation of cold in the whole body, in the whole body.Be sure that you are awake, you are not sleeping, and listening to the instructions and following them.
Recollect the feeling of pain, recollect any pain clearly. Recollect any pain clearly.Awaken your will and feel pain, fell pain, superimpose your mind there and feel that pain, remember that pain, feel the pain so intensely that you actually begin to experience it.Quickly take your mind to that point and feel the pain. Deepen your awareness, introvert your mind, assemble your mind and will and experience the pain.The feeling of pain in any part of the body or the whole body is to be felt acutely.Deepen your awareness and quickly introvert your mind. Assemble the energy particles of your will and experience the pain.
Now, get rid of the pain and start experiencing the sensation of pleasure.Experience the pleasure that you can recollect, which you can superimpose with ease.May be the pleasure belonging to the sense of taste, smell, touch, pleasure belonging to the senses of hearing and seeing.Contemplate on any pleasure, so much so that the feeling and experience of pleasure will become a truth and actuality to you.Go deep in your awareness and direct your will to feel the pleasure, either experienced or wishing to experience.It should be brought immediately before the mind and you should contemplate on it and become one with the experience of pleasure.Go deep in your awareness by assembling the scattered energy particles of will and by directing the will to experience the pleasure.Check your awareness. Are you awake? Are you sleeping? Are you listening and experiencing?
Red inverted triangle with a serpent, tail up, projecting a little outside the triangle, hood down projecting outside the triangle, pink in colour with three and a half coils, a flame emanating from the fangs.Then, next unconsciousness, the grey sleepy void.Then, next a bright yellow lotus giving off heat...Then, next an infinitely petalled lotus, very big, much bigger than many heads, infinitely petalled red lotus with an oval shaped shivalingam in the center of it.
Transparent bodyAuraSee your own aura, around your face, whether from within the body or from outside the body.What is its colour? Yellow, green, violet, pink, red???Try to see the spinal chord and three nadis inside it. Red, white and blue.Go to the bindu and try to discover the sound.PranaLook within yourself and become aware of the existence of prana within your body in the form of heat and movement.
Existence of consciousness through which you are practising yoga nidra.Say to yourself, "I am not this body, I am not these senses, I am not this mind, I am not this prana, I am not these thoughts, I am not this awareness, I am not this awareness, I am not this body. I am not heaviness, I am not pain, I am not cold, I am not mind, I am not karma. This body, the senses, the mind, the awareness, the prana, the feeling, experiences, and everything that is physical, mental, psychic, unconscious, I am not. Immortal self I am.I am in the form of this golden egg.
And now gradually bring he whole attention to the environment, become aware of the sounds, the sounds that you can hear, the sounds that you can hear around you, externalise the consciousness, externalise the consciousness, the awareness of the immediate environment. Once again, repeat the sankalpa, repeat your sankalpa three times Now slowly move the toes, the feet, the fingers, the hands, the arms, the head from side to side, Slowly, move the whole body, stretch the whole body And keeping the eyes closed, gently sit up The practice of yoga nidra is over. Hari om tatsat. Hari om tatsat. Hariom tatsat