VISUALIZATION
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ASANA : NOW YOU HAVE TO CONCENTRATE ON YOURSELF AS IF YOU ARE DOING ASANAS, YOGIC POSES. YOU SHOULD TRY TO VISUALIZE YOURSELF FROM THE OUTSIDE DOING THE POSES WITH PSYCHIC AWARENESS ONLY.. DO NOT MOVE YOUR BODY. PRACTICE MENTALLY SURYA NAMASKARA, SALUTE TO THE SUN. SEE YOURSELF IN EACH OF THE POSES, 1,2,3.. TO 12. NOW YOU ARE LYING DOWN, VISUALIZE YOURSELF IN SHAVASANA, DEAD MAN'S POSE... FROM SHAVASANA YOU MOVE TO SARVANGASANA, SHOULDERSTAND, HALASANA, PLOUGH, AND THE COUNTERPOSE MATSYASANA, FISH, NOW PASCHIMOTTANASANA, FORWARD BEND, BHUJANGASANA, COBRA... TURNING OVER, PADMASANA, LOTUS, AND THEN SIRSHASANA, HEADSTAND. CHECK THAT YOU ARE NOT SLEEPING.
MOVEMENT IN TIME : NOW YOU ARE GOING TO TRAVEL INTO YOUR PAST, IN THE SAME WAY YOU HAVE TRAVELLED FROM THE PAST TO THE PRESENT.. RETRACING THE STEPS OF YOUR MEMORY AND CONSCIOUSNESS BACKWARDS FROM THIS TIME. THE PAST IS PART OF TIME AND TIME IS PART OF YOUR MIND. NORMALLY YOU WALK FORWARD IN TIME.. THIS TIME TRY AND WALK BACKWARDS. BY REMEMBERING YOUR PAST YOU ARE GOING INTO THE DEEPER RECESSESS OF YOUR CONSCIOUSNESS.
TRY TO REMEMBER WHAT HAPPENED FROM THE PRESENT TIME TO THE TIME YOU GOT UP THIS MORNING... YOU HAVE TO GO BACK IN TIME AS IF YOU WERE WATCHING A FILM RUNNING IN REVERSE, OR IF NOT A FILM, A SERIES OF SLIDES. REMEMBER BACK TO THE START OF THE YOGA NIDRA, THEN RECALL WHAT YOU WERE DOING IN THE HALF HOUR BEFORE THAT. REMEMBER THE IMPORTANT OBJECTS AND FEELINGS IN THAT TIME, AND THEN KEEP ON PROCEEDING IN HALF HOUR OR ONE HOUR STAGES, TO WHEN YOU WOKE UP. STAGE BY STAGE, WITH FULL AWARENESS, VISUALIZE AND RECALL WHAT YOU WERE DOING, THINKING AND FEELING. WHEN YOU HAVE FINISHED, BRING YOUR MIND DIRECTLY BACK TO THE PRESENT.
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FURTHER IDEAS FOR GUIDED VISUALIZATIONS
THE FOLLOWING IDEAS CAN BE EXPANDED UPON, ALTERED OR USED TO INSPIRE YOUR OWN CREATIVITY:
- IMAGINE YOU ARE DRIFTING IN INFINITE SPACE, AMONG THE PLANETS AND STARS. VISIT AND EXPLORE SOME OTHER PLANETS BEFORE YOU RETURN TO EARTH.
- IMAGINE YOU ARE A BIRD, A FLUFFY WHITE CLOUD, A PLANE, A KITE, A SUBMARINE, ETC.
- IMAGINE YOU ARE A SHOE AND RETRACE EACH STEP YOU HAVE TAKEN IN A DAY.
- PAY A VISIT TO A CIRCUS OR FESTIVAL
- READ A FANTASY STORY FROM THE PURANAS, THE ARABIAN NIGHTS, HANS CHRISTIAN ANDERSEN, OR SOME OTHER SUCH BOOK. DO NOT INTRODUCE THE VISUALIZATION SEQUENCE UNTIL FULL BODY AND BREATH RELAXATION HAS BEEN ACHIEVED. THE VISUALIZATION SEQUENCE SHOULD NOT CONTINUE FOR MUCH MORE THAN FIVE MINUTES, OTHERWISE LOSS OF CONCENTRATION COULD OCCUR.
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- IMAGINE YOU ARE OUTSIDE WALKING THROUGH A BEAUTIFUL GARDEN. IT IS EARLY IN THE MORNING AND YOU ARE COMPLETELY ALONE. THERE ARE NO OTHER PEOPLE AROUND, THERE IS ONLY YOU TO ENJOY THE BEAUTY OF NATURE. BECOME AWARE OF THE EARTH BENEATH YOUR BARE FEET. IT FEELS COOL AND VERY PLEASANT. NOW SEE ALL THE PLANTS AND TREES GROWING OUT OF THE EARTH AS YOU WALK BY THEM.
- LISTEN, YOU HEAR A LOUD CLAP OF THUNDER. LOOK UP. THE SKY HAS BECOME VERY DARK AND NOW IT IS STARTING TO RAIN. YOU ARE STANDING ON VERY GREEN GRASS AND YOU ARE WATCHING THE RAINDROPS BOUNCE OFF THE BLADES OF GRASS. SMELL THE WET EARTH, AND WITNESS THE STORM. DO NOT BE AFRAID ABOUT GETTING WET. IT DOES NOT MATTER. IT IS VERY PLEASANT TO GET WET.
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- NOW THE STORM HAS FINISHED. THE SUN BEGINNING TO SHINE THROUGH THE CLOUDS. FEEL THE WARMTH OF THE SUN ON YOUR SKIN. YOU ARE NO LONGER WET. YOUR CLOTHES ARE DRY AND YOU FEEL VERY WARM INSIDE. LOOK UP AT THE SUN AND FEEL ITS WARMTH AND ENERGY PENETRATING YOUR SKIN AND ENTERING YOUR BODY.
- NOW YOU ARE RUNNING IN THE GARDEN. YOU ARE VERY HAPPY AND CANNOT HELP BUT LAUGH WITH JOY. ALL AROUND IN THE TREES, BRIGHTLY COLOURED BIRDS ARE SINGING. HEAR THEIR MELODIOUS SONG ALL ABOUT YOU.
- A COOL GENTLE BREEZE IS BLOWING IN THE TREES. HEAR THE WIND RUSTLING IN THE TREES AND FEEL IT BLOWING AGAINST YOUR FACE AND THROUGH YOUR HAIR. BREATHE IN THIS FRESH LIFE-GIVING AIR.
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