THE YOGA CLASS (SHORT FORM)
INTRODUCTION
YOGA NIDRA IS A FORM OF TANTRA. IT IS NOT SLEEPING. IT IS NOT CONCENTRATION. IT IS OPENING THE INNER CHAMBERS OF YOUR MIND. IN YOGA NIDRA, YOU STEP DOWN INTO THE INTERNAL DIMEMSION OF YOUR CONSCIOUSNESS. EVEN IF YOU DO NOT UNDERSTAND ANYTHING IN YOGA NIDRA, IT DOES NOT MATTER. THE SOUND OF MY VOICE ACTS AS A ROPE. JUST AS YOU TAKE A ROPE AND TO IN AND OUT OF THE DEPTHS OF A CAVE, SO WITH THE HELP OF SOUND, YOU WILL VENTURE IN AND OUT OF THE MIND.
PREPARATION
GET READY FOR YOGA NIDRA. EYES ARE CLOSED AND THE BODY IS STILL. THE MIND IS IN MOOD TO RELAX. YOU ARE NOT TRYING TO CONCENTRATE. MAKE NO EFFORT TO CONTROL THE MIND.
YOU ARE PRACTISING YOGA NIDRA. BECOME AWARE OF YOUR WHOLE BODY. YOU ARE LYING IN A BEAUTIFUL ROOM WITH OTHER PEOPLE ON THE SAME MENTAL LEVEL. ALMOST EVERYBODY IS EMITTING THE SAME FREQUENCY OF VIBRATION. THE WHOLE ATMOSPHERE IS CHARGED WITH ONE TYPE OF POWERFUL VIBRATION. IN THIS ATMOSPHERE YOU ARE LYING ON YOUR MAT. YOUR BODY IS STILL.
THE SOUND OF YOUR BREATH IS VERY RYTHMIC AND SLOW. YOUR BODY IS IN A STATE OF RELAXATION. NOW THINK MENTALLY, "I AM GOING TO PRACTICE YOGA NIDRA. I AM LISTENING TO THE INSTRUCTIONS. A CONSTANT AND MYSELF. I CAN HEAR THE SOUND OF HIS VOICE AND WE ARE CONNECTED. ONE TRANSMITTER AND MANY RECEIVERS".
RESOLVE
AT THIS POINT REMEMBER THAT A SANKALPA HAS TO BE MADE. THE SANKALPA IS A RESOLUTION. YOU DON'T HAVE TO MAKE OF ONE, DO IT NOW. IF YOU DON'T HAVE ONE, IT CAN WAIT. THE GREATEST OF ALL SANKALPAS IS THE RESOLVE TO AWAKEN KUNDALINI WHO DWELLS IN MOOLADHARA CHAKRA. IF YOU ALREADY HAVE A SANKALPA, PLEASE REPEAT IT. BUT IF YOU NEED ONE, YOU CAN USE THIS SANKALPA. " I AM AWAKENING KUNDALINI, WHO DWELLS IN MOOLADHARA CHAKRA, AND MAKES ITS HEADWAY THROUGH SUSHUMNA UP TO SAHASRARA". THIS IS THE SANKALPA: "I AM AWAKENING MY KUNDALINI".
ROTATION OF CONSCIOUSNESS: KEEP LISTENING TO ME, AND GO ON DOING THE PRACTICES I INDICATE. NO CONCENTRATION PLEASE. DO NOT TRY TO ANALYZE THINGS. BECOME AWARE OF YOUR RIGHT HAND THUMB AND MENTALLY SAY, "RIGHT HAND THUMB", NO MOVEMENT.
- RIGHT SIDE
- LEFT SIDE
- BACK SIDE
- FRONT SIDE
- BODY/FLOOR CONTACT
AWARENESS OF SENSATIONS
HEAVINESS: JUST IMAGINE YOUR MIND THAT THE BODY IS BECOMING VERY HEAVY. AWAKEN THE IDEA OF HEAVINESS IN THE BODY. GRADUALLY FEEL THAT THE BODY IS BECOMING HEAVIER AND HEAVIER. THE HEAD IS BECOMING HEAVY. THE RIGHT PALM IS HEAVY, LEFT PALM IS HEAVY. BOTH ARMS AND THE SHOULDERS ARE HEAVY. THE BACK IS HEAVY, AND BUTTOCKS AND THE GROIN ARE HEAVY. THE RIGHT THIGH IS HEAVY, THE LEFT THIGH IS HEAVY. THE RIGHT THIGH IS HEAVY. BOTH THE KNEECAPS ARE HEAVY, BOTH LEGS ARE HEAVY, BOTH ARMS ARE HEAVY, THE WHOLE HEAD IS HEAVY, THE EYES ARE HEAVY, THE LIPS ARE HEAVY. WHOLE BODY IS HEAVY. KEEP ON THINKING THAT THE WHOLE BODY IS HEAVY, INTENSIFY THE FEELING OF HEAVINESS. THEN, GRADUALLY RELAX, PARY BY PART.
ALTERNATION OF HEAVINESS AND LIGHTNESS
COTTON REPRESENTS LIGHTENESS AND STEEL REPRESENTS HEAVINESS. NOW PRACTICE THESE TWO EXPERIENCES ALTERNATELY. THE WHOLE BODY IS STEEL, THE WHOLE BODY STEEL. THERE ARE NO BONES, MARROW OR BLOOD, JUST A STEEL FRAME. CHANGE THE IDEA. THE WHOLE BODY IS COTTON. THE WHOLE BODY IS AS LIGHT AS COTTON.
AGAIN CHANGE THE IDEA. THE WHOLE BODY IS LIKE STEEL, HEAVY STEEL, NO BONE, MARROW OR BLOOD. THE WHOLE BODY IS AS HEAVY AS STEEL. CHANGE THE IDEA. THE WHOLE BODY IS AS LIGHT AS COTTON. FEEL AS IF THE BODY WAS COMPOSED OF COTTON. COTTON IS SO LIGHT IT CAN RISE UP FROM THE FLOOR.
HEAT : NOW CHANGE THE IDEA TO HEAT. IMAGINE YOU ARE NEAR A BURNING FURNACE AND YOU FEEL INTENSE HEAT. NOW THE WHOLE BODY SHOULD EXPERIENCE THE HEAT OF A BLAZING FURNACE, OF THE HOT TROPICAL SUN. AWAKEN THE EXPERIENCE OF HEAT AS VIVIDLY AS POSSIBLE.
COLD : CHANGE THE EXPERIENCE. THE WHOLE BODY IS EXPERIENCING THE COLD ONE FEELS IN A DEEP FREEZER. THE EXPERIENCE OF COLD, AWAKEN THE EXPERIENCE OF COLD.
RAPID VISUALIZATION :
BRING YOUR MIND TO THE EYEBROW CENTRE. DO NOT LEAVE THAT POINT UNTIL TELL YOU TO. I WILL ENUMERATE A FEW QUICKLY AND AS I NAME EACH ONE, TRY TO VISUALIZE IT VERY QUICKLY. IF YOU CANNOT, DON'T WORRY. KEEP ON FOLLOWING MY INSTRUCTIONS. SOMETIMES I WILL GO VERY SLOWLY, AND SOMETIMES VERY FAST. I WILL ALSO COME BACK TO THE IMAGE A NUMBER OF TIMES. SOME OF THE IMAGES MAY BE KNOWN TO YOU, BUT DO NOT THINK TOO MUCH. THE IMAGE SHOULD SHINE BY ITSELF.
BRING YOUR AWARENESS TO THE EYEBROW CENTER. DARKNESS PINK ROSE, WAVES ON THE OCEAN, BLUE SKY IN THE EVENING, DARK NIGHT, TINY SHINING STARS STUDDED IN THE HEAVENS, HIGH MOUNTAIN RANGE WITH SNOW-CAPPED PEAKS, A SHIP SAILING ON THE HIGH SEAS, WHITE SANDY BEACH, VIRGIN FOREST WITH TALL AND DENSE TREES, A DOVE, A GALLOPING HORSE, A SMALL HUT IN THE WOODS, BURNING FIRE IN THE BUSH, STORMY NIGHT, FULL MOON, MOUNTAIN STREAM, A LONELY ROCK IN THE MOUNTAINS, BIG GARDEN OF BLOOMING FLOWERS, RISING SUN.
KEEP YOUR AWARENESS FOCUSED AT THE EYEBROW CENTRE. VISUALIZE A LARGE LAKE WITH LOTUS FLOWERS, A SAILING BOAT, PEOPLE SWIMMING, A LONELY WOODEN HUT IN THE MOUNTAINS, A DESOLUTE VALLEY, A HIGH MOUNTAIN WITH SNOW-CAPPED PEAKS, A QUIET EVENING, BEAUTIFUL SUNSET, CHIRPING BIRDS, TIGER IN THE FOREST, ELEPHANT, COBRA, SYMBOL OF OM, SOUND OF A BELL RINGING, WAVES ON THE OCEAN, SHIP AT SAIL, FULL MOON, CALM AND QUIET EVENING IN A MOONLIT VALLEY, MOUNTAIN STREAM, REFRESHING COLD BATH IN THE MOUNTAIN STREAM, EXPERIENCE OF EXHILARATION.
COME BACK TO THE MIDDLE OF THE EYEBROWS AGAIN. VSUALIZE THE RISING SUN, RED LIKE A TOMATO, CLOUDS GATHERING IN THE SKY, DRIZZLING RAIN, FOG ALL AROUND, PINK ROSE, SUNFLOWER, APPLE, LUTTUCE LEAF, HOT WATER SPRING, TALL PINE TREE, CLUSTER OF GRAPES, SYMBOL OF OM, LONELY WOODEN HUT IN THE VALLEY, SNOW-CAPPED PEAKS, MOUNTAIN STREAM, COLD BATH, SHIP AT SAIL ON THE SEA, LOTUS ON A LAKE, PEOPLE SWIMMING.
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