HOW THE OM MANTRA WORKS !
PREPARATION :
PLEASE GET READY FOR YOGA NIDRA. LIE DOWN ON YOUR BACK ON THE FLOOR AND ADOPT THE POSE CALLED SHAVASANA. IN THIS POSITION THE BODY SHOULD BE STRAIGHT FROM HEAD TO TOE, THE LEGS SLIGHTLY APART AND THE ARMS A LITTLE AWAY FROM THE BODY, WITH PALMS OF THE HANDS TURNED UPWARDS. (PAUSE) ADJUST EVERYTHING, YOUR BODY, POSITION AND CLOTHES, UNTIL YOU ARE COMPLETELY COMFORTABLE. DURING YOGA NIDRA THERE SHOULD BE NO PHYSICAL MOVEMENT (PAUSE) CLOSE YOUR EYES AND KEEP THEM STRICTLY CLOSED UNTIL YOU ARE TOLD TO OPEN THEM. TAKE A DEEP BREATH AND AS YOU BREATH OUT FEEL THE CARES AND WORRIES OF THE DAY FLOW OUT OF YOU (PAUSE)
IN THE PRACTICE WHICH FOLLOWS YOU ARE GOING TO DEVELOP THE FEELING OF RELAXATION IN THE BODY. IT IS NOT NECESSARY TO MAKE DEVELOP THE FEELING OF RELAXATION. (PAUSE) IT IS LIKE THE FEELING YOU HAVE JUST BEFORE SLEEP... WHEN RELAXATION BECOMES DEEP, SLEEP DOES COME BUT YOU SHOULD TRY TO KEEP YOURSELF COMPLETELY AWAKE, THIS IS VERY IMPORTANT. MAKE A RESOLUTION TO YOURSELF NOW THAT "I WILL NOT SLEEP, I WILL REMAIN AWAKE THROUGHOUT THE PRACTICE (PAUSE)
DURING YOGA NIDRA YOU ARE FUNCTIONING ON THE LEVELS OF HEARING AND AWARENESS, AND THE ONLY IMPORTANTTHING IS TO FOLLOW THE VOICE OF THE INSTRUCTOR. (PAUSE) YOU MUST NOT TRY TO INTELLECTUALIZE OR ANALYZE THE INSTRUCTIONS AS THIS WILL DISTURB YOUR MENTAL RELAXATION. SIMPLY FOLLOW THE VOICE WITH TOTAL ATTENTION AND FEELING, AND IF THOUGHTS COME TO DISTURB YOU FROM TIME TO TIME, DO NOT WORRY, JUST CONTINUE THE PRACTICE (PAUSE) ALLOW YOURSELF TO BECOME CALM AND STEADY.. WHEN YOU ARE DOING THE PRACTICE YOURSELF, ALLOW FIVE MINUTES FOR THIS. DO NOT START TOO SUDDENLY.
RELAXATION :
NOW BRING ABOUT A FEELING OF INNER RELAXATION IN THE WHOLE BODY ... CONCENTRATE ON THE BODY AND BECOME AWARE OF THE IMPORTANCE OF COMPLETE STILLNESS.. DEVELOP YOUR AWARENESS OF THE BODY FROM THE TOP OF THE HEAD TO THE TIPS OF THE TOES AND MENTALLY REPEAT THE MANTRA O-O-O-M-M-M. COMPLETE AND COMPLETE AWARENESS OF THE WHOLE BODY... O-O-O-M-M-M. CONTINUE YOUR AWARENESS OF THE WHOLE BODY ... THE WHOLE BODY... THE WHOLE BODY. BECOME AWARE OF THE FACT THAT YOU ARE GOING TO PRACTICE YOGA NIDRA .. SAY MENTALLY TO YOURSELF, I AM AWARE.. I AM GOING TO PRACTICE YOGA NIDRA .. REPEAT THIS TO YOURSELF AGAIN. THE PRACTICE OF YOGA NIDRA BEGINS NOW.
RESOLVE
AT THIS MOMENT YOU SHOULD MAKE YOUR RESOLVE . THE RESOLVE WILL HAVE TO BE VERY SIMPLE. TRY TO DISCOVER ONE NATURALLY. YOU MUST DEVELOP RESOLVE TO SAY AT THIS TIME. IT SHOULD BE A SHORT, POSITIVE STATEMENT IN SIMPLE LANGUAGE .. STATED THREE TIMES WITH AWARENESS, FEELING AND EMPHASIS THE RESOLVE YOU MAKE DURING YOGA NIDRA IS BOUND TO COME TRUE IN YOUR LIFE .
ROTATION OF CONSCIOUSNESS
WE NOW BEGIN ROTATION OF CONSCIOUSNESS, ROTATION OF AWARENESS BY TAKING A TRIP THROUGH THE DIFFERENT PARTS OF THE BODY. AS QUICKLY AS POSSIBLE THE AWARENSS IS TO GO FROM PART TO PART. REPEAT THE PART IN YOUR MIND AND SIMULTANEOUSLY BECOME AWARE OF THAT PART OF THE BODY. KEEP YOURSELF ALERT BUT DO NOT CONCENTRATE TOO INTENSELY. BECOME AWARE OF THE RIGHT HAND.
RIGHT SIDE
RIGHT HAND THUMB, SECOND FINGER, THIRD FINGER, FOURTH FINGER, FIFTH FINGER, PALM OF THE HAND, BECOME AWARE OF YOUR PALM, BACK OF THE HAND, THE WRIST, THE LOWER ARM, THE ELBOW, THE UPPER ARM, THE SHOULDER, THE ARMPIT, THE RIGHT WAIST, THE RIGHT HIP, THE RIGHT THIGH, THE KNEECAP, THE CALF MUSCLE, THE ANKLE, THE HEEL, THE SOLE OF THE RIGHT FOOT, THE TOP OF THE FOOT, THE BIG TOE, SECOND TOE, THIRD TOE, FOURTH TOE, FIFTH TOE...
LEFT SIDE
BECOME AWARE OF THE LEFT HAND THUMB, SECOND FINGER, THIRD FINGER, FOURTH FINGER, FIFTH FINGER, PALM OF THE HAND, BACK OF THE HAND, THE WRIST, THE LOWER ARM, THE ELBOW, THE UPPER ARM, THE SHOULDER, THE ARMPIT, THE LEFT WAIST, THE LEFT HIP, THE LEFT THIGH, THE KNEECAP, THE CALF MUSCLE, THE ANKLE, THE HEEL, THE SOLE OF THE LEFT FOOT, THE TOP OF THE FINGER, THE BIG TOE, SECOND TOE, THIRD TOE, FOURTH TOE, FIFTH TOE...
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