AWARENESS OF SENSATIONS
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💟 HEAVINESS 💟
HEAVINESS, AWAKEN THE EXPERIENCE OF HEAVINESS IN THE WHOLE BODY. BECOME AWARE OF HEAVINESS IN EACH PART OF THE BODY AS IT IS NAMED, TOES, HEELS, ANKLES, CALVES, KNEES, THIGHS, BUTTOCKS, BACK, ABDOMEN, CHEST SHOULDERS, ARMS, PALMS, HEAD, EYELIDS, THE WHOLE BODY...HEAVY. EXPERIENCE THIS FEELING OF HEAVINESS IN THE WHOLE BODY.
💟 LIGHTNESS 💟
LIGHTNESS, MANIFEST THE EXPERIENCE OF LIGHTNESS IN THE BODY. MANIFEST THE FEELING OF LIGHTNESS FROM THE TOP.. FROM THE TOP OF THE HEAD, THE WHOLE HEAD, SHOULDER, PALMS, BACK, CHEST, ABDOMEN, THIGHS, KNEES, CALVES, HEELS, SOLES, TOES. MANIFEST THE EXPERIENCE OF LIGHTENESS OF THE BODY CAN BE DEVELOPED BY FEELING THE MEETING POINTS BETWEEN THE BODY AND THE FLOOR... POINT BY POINT, OR AS A WHOLE, A WHOLE SURFACE OF BODY-FLOOR MEETING.
CONCENTRATE ON THIS AREA OF MEETING AND GRADUALLY EXPERIENCE LIGHTENESS. FEELING YOURSELF FLOATING UP FROM THE FLOOR... YOU ARE SO LIGHT THAT YOU ARE FLOATING TO THE CEILING, DRIFTING BACK AND FORTH. CONTINUE THIS EXPERIENCE UNTIL LIGHTENSS IS MANIFEST, GO ON.
💟 PAIN 💟
PAIN, RECOLLECT THE EXPERIENCE OF PAIN, ANY KIND OF PAIN YOU HAVE EXPERIENCED IN YOUR LIFE.. HEAD PAIN, STOMACH PAIN, ANY PHYSICAL PAIN OR MENTAL PAIN. EVERYONE HAS EXPERIENCED PAIN AT SOME TIME IN HIS LIFE... REMEMBER THAT PAIN, FEEL THAT PAIN. TRY TO MAKE THAT EXPERIENCE OF PAIN AS CLEAR AS POSSIBLE.. DEEPEN YOUR AWAENESS AND FEEL THAT PAIN INTENSELY.. ACUTELY. CONTINUE TO CONCENTRATE ON THE EXPERIENCE OF PAIN.
💟 PLEASURE💟
PLEASURE, TRY TO EXPERIENCE THE FEELING OF PLEASURE, ANY PLEASURE. CONCENTRATE AND REMEMBER THE FEELING OF PLEASURE, ANY PLEASURE... IT MAY BE ACCORDING TO YOUR SENSE OF TOUCH, SMELL, TASTE, HEARING OR SIGHT.. ANY KIND OF MENTAL PLEASURE. RECALL THAT PLEASURE AND TRY TO DEVELOP IT INTO AN INTENSE ECSTATIC EXPERIENCE.
💟 INNER SPACE💟
OCEAN : IMAGINE A WELL, IMAGINE A WELL AND THAT YOU ARE LOOKING INTO IT. THE WELL IS DARK AND DEEP... A CYLINDRICAL TUNNEL INTO THE DEPTHS OF THE EARTH. THERE IS A BUCKET ON A CHAIN. YOU LOWER IT INTO THE WELL.. AND IT MOVES INTO ABYSMAL DARKNESS.. YOU CAN FEEL IT ON THE CHAIN, IN THE DEPTHS, BUT YOU CANNOT SEE IT. NOW PULL THE BUCKET UP, UP OUT OF THE DARKNESS AND INTO THE LIGHT. LET'S LOWER THE BUCKET AGAIN, BUT THIS TIME IF YOU WISH, YOU CAN GET INTO THE BUCKET, AND I WILL LOWER YOU DOWN AND PULL YOU UP AGAIN, PERFECTLY SAFELY. NOW THE BUCKET IS WINDING DOWN, YOU ARE DECENDING SLOWLY THROUGH THE LIGHT AND MOVING INTO DARKNESS... UNKNOWN, ALL-PERVADING DARKNESS. COMPLETE DARKNESS AND EMPTINESS ALL AROUND.. SO DARK YOU CANNOT SEE YOUSELF, BUT YOU CAN KNOW THE FEEL THAT YOU ARE. YOU DESCEND A LITTLE FURTHER, WITH COMPLETE AWARENESS THAT YOU ARE. NOW I AM WINDING YOU UP, UP THROUGH THE DARKNESS.. AND INTO THE DIM LIGHT, FROM THE DIM LIGHT INTO DAYLIGHT AND OUT OF THE WELL.
💟 SPONTANEOUS THOUGHT 💟
NOW ASK YOURSELF, WHAT AM I THINKING? DO NOT "THINK" BUT BECOME AWARE OF THE SPONTANEOUS THOUGHT. TRY TO WITNESS, DO NOT SUPPRESS ANY THOUGHT. TRY TO WITNESS YOUR THOUGHTS AND ASK YOURSELF AGAIN AND AGAIN. WHAT AM I THINKING? AT THE SAME TIME, MAINTAIN TOTAL AWARENESS OF ANY THOUGHT THAT IS PASSING THROUGH THE VISIBLE FRAME OF YOUR CONSCIOUSNESS.
MENTAL ALERTNESS !
PREPARATION
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PLEASE GET READY FOR YOGA NIDRA. LIE DOWN IN SHAVASANA, YOUR BODY STRETCHED OUT, FEET APART, THE PALMS OF THE HANDS TURNED UPWARDS AND YOUR EYES CLOSED. MAKE ALL THE NECESSARY ADJUSTMENTS SO THAT YOU ARE AS COMFORTABLE AS POSSIBLE, THERE MUST BE NO MOVEMENT, NEITHER CONSCIOUS NOR UNCONSCIOUS. REMEMBER THAT YOU ARE ABOUT TO PRACTICE YOGA NIDRA, PSYCHIC SLEEP, AND THAT YOU HAVE ONLY TO MAINTAIN AWARENESS OF HEARING AND FEELING. THE BODY SLEEPS BUT THE MIND REMAINS AWAKE... YOU MUST REMAIN ALERT SO THAT YOU DO NOT SLEEP. SAY TO YOURSELF MENTALLY. " I WILL NOT SLEEP, I WILL REMAIN AWAKE" . TAKE A DEEP BREATH AND AS YOU BREATHE IN FEEL COOLNESS AND CALMNESS SPREADING THROUGHOUT THE BODY... AS YOU BREATHE OUT, FEEL YOUR CARES AND WORRIES FLOWING OUT OF YOU, DROPPING AWAY.
RELAXATION
BECOME AWARE OF YOUR BODY AND RELAX YOURSELF COMPLETELY, MAKE YOURSELF PHYSICALLY CALM AND STEADY. FEEL THAT THE LEGS ARE RELAXED, THE TRUNK, THE HEAD, THE ARMS AND HANDS. DEVELOP THE AWARENESS OF YOUR PHYSICAL BODY RIGHT FROM THE TOP OF YOUR HEAD TO THE TIPS OF THE TOES, AND SAY IN YOUR MIND O-O-O-M-M-M. COMPLETE AWARENESS OF THE WHOLE BODY ... SAY TO YOURSELF AGAIN O-O-O-M-M-M. RELAX YOURSELF BY BREATHING NORMALLY AND BECOMING AWARE OF THE BREATH AS IT MOVES BETWEEN THE NAVEL AND THROAT. AWARENESS OF YOUR NATURAL BREATH, NOR FORCING . NAVEL TO THROAT BREATHING, PLEASE GO ON WITH THIS AWARENESS AND SLOWLY FEEL YOURSELF BECOMING MORE RELAXED. NOW LEAVE YOUR BREATHING AND BECOME AWARE THAT YOU ARE GOING TO PRACTICE YOGA NIDRA. YOGA NIDRA BEGINS NOW.
RESOLVE
NOW IS THE TIME TO MAKE YOUR RESOLVE. BE CONSISTENT, PLANT THE RESOLVE WILL COME TRUE IF THE SOIL IS PERFECT. REPEAT YOUR RESOLVE WITH FEELING AND AWARENESS THREE TIMES.
ROTATION OF CONSCIOUSNESS
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AWARENESS OF THE PARTS OF THE BODY... THE CONSCIOUSNESS SHOULD MOVE AROUND THE BODY AND KEEP ON MOVING . AS IT MOVES IT CHANGES INTO PRANA, THE VITAL ENERGY, IN THE FORM OF A CURRENT OF ENERGY. DO NOT CONCENTRATE ON ANY ONE PART, BUT LET YOUR MIND JUMP FREELY FROM ONE PART TO THE NEXT.
RIGHT SIDE
RIGHT HAND THUMB, SECOND FINGER, THIRD, FOURTH, FIFTH, PALM, BACK OF THE HAND, WRIST, LOWER ARM, ELBOW, UPPER ARM, SHOULDER, ARMPIT, WAIST, HIP, RIGHT THIGH, KNEECAP , CALF MUSCLE, ANKLE, HEEL, SOLE, TOP OF THE FOOT, RIGHT TOES, ONE, TWO, THREE, FOUR, FIVE....
LEFT SIDE
LEFT HAND THUMB, SECOND FINGER, THIRD, FOURTH, FIFTH, PALM OF THE HAND, BACK OF THE HAND, WRIST, LOWER ARM, ELBOW, UPPER ARM, SHOULDER, ARMPIT, WAIST, HIP, LEFT THIGH, KNEECAP, CALF MUSCLE, ANKLE, HEEL, SOLE, TOP THE FOOT LEFT TOES, ONE, TWO, THREE, FOUR, FIVE...
RIGHT SIDE REVERSE
GO TO THE RIGHT TOES, AND START FROM THE BOTTOM. RIGHT BIG TOE, SECOND TOE, THIRD, FOURTH, FIFTH, TOP OF THE FOOT, SOLE, HEEL, ANKLE CALF MUSCLE, KNEECAP, THIGH, HIP, WAIST, ARMPIT, SHOULDER, UPPER ARM, ELBOW, LOWER ARM, WRIST, BACK OF THE HAND, PALM OF THE HAND, RIGHT THUMB, SECOND FINGER, THIRD, FOURTH, FIFTH....
LEFT SIDE REVERSE
GO TO THE LEFT TOES. LEFT BIG TOE, SECOND TOE, THIRD, FOURTH, FIFTH, TOP OF THE FOOT, SOLE, HEEL, ANKLE, CALF MUSCLE, KNEECAP, THIGH, HIP, WAIST, ARMPIT , SHOULDER, UPPER ARM, ELBOW, UPPER ARM, LOWER ARM, WRIST, BACK OF THE HAND, PALM OF THE HAND, LEFT THUMB, SECOND FINGER, THIRD, FOURTH, FIFTH.....
FINISH
NOW RELAX ALL EFFFORTS AND BRING YOUR ATTENTION TO THE NATURAL BREATH, THE NATURAL BREATH FLOWING IN AND OUT OF THE NOSTRILS. MAINTAIN YOUR AWARENESS OF BREATH AND AT THE SAME TIME DEVELOP YOUR AWARENESS OF PHYSICAL RELAXATION. AWARENESS OF RELAXATION.. AND AWARENESS OF YOUR PHYSICAL EXISTENCE, BECOME AWARE OF THE PHYSICAL RELAXATION. AWARENESS OF RELAXATION... AND AWARENESS OF YOUR PHYSICAL EXISTENCE, BECOME AWARE OF THE PHYSICAL EXISTENCE OF YOUR BODY. DEVELOP AWARENESS OF YOUR BODY AND VISUALIZE YOUR BODY LYING ON THE FLOOR. TAKE YOUR MIND OUT AND VISUALIZE THE SURROUNDING ROOM, LET YOUR MIND BECOME COMPLETELY EXTERNAL .. DO NOT OPEN YOUR EYES. YOU ARE PRACTISING YOGA NIDRA, BECOME AWARE OF THIS FACT. LIE QUICKLY UNTIL YOUR ATTENTION IS COMPLETELY EXTERNALIZED.. START MOVING, MOVING YOUR BODY AND STRETCHING YOURSELF.. PLEASE TAKE YOUR TIME, THERE IS NO HURRY. WHEN YOU ARE SURE THAT YOU ARE WIDE AWAKE, SIT UP SLOWLY AND OPEN YOUR EYES. THE PRACTICE OF YOGA NIDRA IS NOW COMPLETE.
AWARENESS OF THE BREATH
AFTER THESE ROTATIONS OF CONSCIOUSNESS HAVE BEEN COMPLETED, PHYSICAL RELAXATION IS THEN CONTINUED AND COMPLETED BY DRAWING ATTENTION TO THE BREATH. THERE SHOULD BE NO ATTEMPT TO FORCE OR CHANGE IT. ONE MAY WATCH THE BREATH IN THE NOSTRILS, IN THE CHEST, OR IN THE PASSAGE BETWEEN THE NAVEL AND THE THROAT. USUALLY, GREATER RELAXATION IS ATTAINED BY SIMULTANEOUSLY COUNTING THE BREATHS MENTALLY. AWARENESS OF THE BREATH NOT ONLY PROMOTES RELAXATION AND CONCENTRATION, BUT ALSO AWAKENS HIGHER ENERGIES AND DIRECTS THEM TO EVERY CELL OF THE BODY. IT ASSISTS PRATYAHARA FROM THE SUBTLE BODY IN THE PRACTICES THAT FOLLOW.
FEELINGS AND SENSATIONS
NEXT COMES RELAXATION ON THE PLANE OF FEELINGS AND EMOTIONS. FEELINGS THAT ARE INTENSELY PHYSICAL OF EMOTIONAL ARE RECALLED OR AWAKENED, EXPERIENCED FULLY, THEN REMOVED. USUALLY THIS IS PRACTICED WITH PAIRS OF OPPOSITE FEELINGS, SUCH AS HEAT AND COLD, HEAVINESS AND LIGHTNESS, PAIN AND PLEASURE, JOY AND SORROW, LOVE AND HATE. THE PAIRING OF FEELINGS IN YOGA NIDRA HARMONIZES THE OPPOSITE HEMISPHERES OF THE BRAIN AND HELPS IN BALANCING OUR BASIC DRIVES AND CONTROLLING FUNCTIONS THAT ARE NORMALLY UNCONSCIOUS. THIS PRACTICE ALSO DEVELOPS WILL POWER ON THE EMOTIONAL PLANE AND BRINGS ABOUT EMOTIONAL RELAXATION BY MEANS OF CATHARIS, AS MEMORIES OF PROFOUND FEELINGS ARE RELIVED.
VISUALIZATION
THE LAST STAGE OF YOGA NIDRA INDUCES MENTAL RELAXATION . IN THIS PART OF THE PRACTICE, THE STUDENT VISUALIZE THE IMAGES NAMED OR DESCRIBED BY THE INSTRUCTOR. SINCE THE IMAGES THAT ARE USED OFTEN HAVE UNIVERSAL SIGNIFICANCE AND POWERFUL ASSOCIATIONS. THEY BRING THE HIDDEN CONTENTS OF THE DEEP UNCONSCIOUS INTO THE CONSCIOUS MIND. THE IMAGES USED IN THIS BOOK INCLUDE LANDSCAPE, OCEANS, MOUNTAINS, TEMPLES, SAINTS AND FLOWERS, STORIES, AND DESCRIPTIONS OF POWERFUL PSYCHIC SYMBOLS SUCH AS THE CHAKRAS, THE LINGAM, THE CROSS, OR THE GOLDEN EGG.
THE PRACTICE OF VISUALIZATION DEVELOPS SELF-AWARENESS AND RELAXES THE MIND, BY PURGING IT OF DISTURBING OR PAINFUL MATERIAL. IT LEAS THE MIND TO CONCENTRATION OR DHARANA. IN ADVANCED STAGES, VISUALIZATION DEVELOPSINTO DHYANA OR PURE MEDITATION. THEN THERE IS THE CONSCIOUS EXPERIENCE OF THE VISUALIZED OBJECT IN THE UNCONSCIOUS, THE DISTINCTION BETWEEN CONSCIOUS AND UNCONSCIOUS DISSOLVES AND DISTRACTION IMAGES CEASE TO ARISE.
ENDING THE PRACTICE
THE VISUALIZATION PRACTICE IS USUALLY FINISHED WITH AN IMAGE THAT EVOKES PROFOUND FEELINGS OF PEACE AND CALMNESS. THIS MAKES THE UNCONSCIOUS MND VERY RECEPTIVE TO POSITIVE THOUGHTS AND SUGGESTIONS. THEREFORE, THE PRACTICE OF YOGA NIDRA ENDS WITH RESOLVE. THIS DIRECT ORDER FROM THE CONSCIOUS MIND TO THE UNCONSCIOUS IS THE SEED ENABLING ONE TO RADICALLY CHANGE ONE'S ATTITUDE, BEHAVIOUS AND DESTINY. IT IS VERY IMPORTANT THAT THE RESOLVE BE STATED CLEARLY AND POSITIVELY. THIS WILL GIVE THE MIND STRENGTH AND A POSITIVE OUTLOOK. ONE SHOULD HAVE SINCERE FAITH THAT THE RESOLVE WILL BE EFFECTIVE. THIS FAITH STRENGTHENS THE EFFECT OF THE RESOLVE WILL BE EFFECTIVE. THIS FAITH STRENGHENS THE EFFECT OF THE RESOLVE ON THE UNCONSCIOUS MIND, SO THAT THE RESOLVE WILL BECOME A REALITY IN ONE'S LIFE.
THE PRACTICE OF YOGA NIDRA IS CONCLUDED BY GRADUALLY BRINGING THE MIND FROM THE CONDITION OF PSYCHIC SLEEP TO THE WAKING STATE.
HOW THE OM MANTRA WORKS !
PREPARATION :
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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)
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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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