HOW TO BALANCE OUR BODY HEAT AND COLD?

 

                                   HOW TO BALANCE OUR

                            BODY HEAT AND COLD

                                                                 💟💟💟

 

                                  BEFORE BEGINNING THE ACTUAL PRACTICE OF YOGA NIDRA  WE MAKE A SANKALPA, A SHORT RESOLVE. A RESOLVE CAN BE OF THREE TYPES: MATERIAL, MENTAL OR SPIRITUAL. FIRST YOU MUST CHOOSE WHICH KIND OF RESOLVE YOU WANT TO MAKE. SOME PEOPLE RESOLVE TO GET RID OF BAD HABITS, CURE THEIR SICKNESS, SERVE HUMANITY IN A CERTAIN WAY, ACHIEVE SOME SIDDHI OR MYSTERIOUS POWER. BUT IT IS BETTER NOT TO WASTE THE POWER OF SANKALPA ON SUCH SMALL THINGS. A WISE MAN MAKES A SANKALPA TO ATTAIN DIVINE QUALITIES OR TO ACHIEVE PROGRESS ON THE SPIRITUAL PATH. THEREFORE, CONSIDER WELL BEFORE MAKING YOUR SANKALPA.

                             EVERY TIME YOU PRACTICE YOGA NIDRA, MEDITATION OR ANY SADHANA, YOU SHOULD REMEMBER YOUR SANKALPA IN THE BEGINNING AND REPEAT IT A FEW TIMES. YOU CAN DECIDE ON A SANKALPA NOW, OR YOU CAN WAIT UNTIL LATER ON. IF YOU HAVE ALREADY DECIDED ON ONE, RECALL IT NOW. ALTHOUGH YOU DON'T HAVE TO HURRY IN CHOOSING YOUR RESOLUTION, YOU CAN MAKE IT NOW, IF YOU KNOW WHAT YOU WANT TO ACHIEVE, WHAT YOU WANT TO BE, OR WHAT YOU WANT TO DO IN YOUR LIFE.

                        CONSCIOUS THOUGHTS

                                                   💫💫💫💫

                                NOW I WILL GUIDE YOU THROUGH THE DIFFERENT PARTS OF YOUR PHYSICAL BODY. ONE BY ONE I WILL TAKE YOUR CONSCIOUSNESS TO EACH AND EVERY PART OF YOUR PHYSICAL BODY. AT THE SAME TIME YOU WILL VISUALIZE EACH PART AND REPEAT ITS NAME MENTALLY. YOU  ARE NOT GOING TO MAKE ANY PHYSICAL MOVEMENT. YOU ARE ONLY GOING TO MOVE THE CONSCIOUSNESS. VISUALIZE THAT PARTICULAR PART WHICH I WILL NAME, AND SAY THE NAME MENTALLY. GO ALONG WITH ME AT YOU WILL FOLLOW ALONG WITH YOUR AWARENESS.

• FULL BODY RIGHT SIDE
•  FULL BODY LEFT SIDE
•  FULL BODY RIGHT AND LEFT SIDE
•  INNER PARTS
•  BODY/FLOOR CONTACT

                  AWARENESS OF SENSATION

                                                      ❤❤❤

                            👀  HEAT 👀

                          NOW, VISUALIZE THE WHOLE BODY LYING ON THE FLOOR COMPLETELY RELAXED AND TRANQUIL. FEEL THE BODY BECOMING VERY HOT. TRY TO EXPERIENCE THE SENSATION OF HEAT THROUGHOUT THE BODY.  RECALL THE FEELING OF BEING VERY, VERY HOT, WHETHER DUE TO SUMMER SUN, A HEATER, OR WARM CLOTHING. TRY TO CREATE THE SENSATION OF HEAT NOW. TRY TO FEEL THE SENSATION OF HEAT EXACTLY AS YOU HAVE EXPERIENCED IT IN THE PAST. IF YOU HAVE NEVER FELT EXTREME HEAT, THEN TRY TO FEEL IT NOW.

                       👀   COLD 👀

                        NEXT, REVERSE THE FEELING. TRY TO FEEL COLD. SHIVERING COLD, AS IF YOU ARE STANDING OUTSIDE IN AN ICY WIND, WEARING ONLY THIN CLOTHING. HOW CHILLED YOU WOULD FEEL. TRY TO FEEL THAT COLDNESS THROUGH CONSCIOUS EFFORT, BECAUSE THERE IS NO COLD WIND HERE. THERE ARE NO EXTERNAL INFLENCES AFFECTING THE BODY, TO MAKE YOU FEEL COLD. CREATE THIS SENSATION OF COLD WITH YOUR CONSCIOUSNESS. TRY TO EXPERIENCE THIS COLD.

                               HEAVINESS 💟

                            NOW, TRY TO EXPERIENCE HEAVINESS IN THE PHYSICAL BODY. THE BODY IS BECOMING HEAVIER AND HEAVIER. IT HAS BECOME SO HEAVY THAT YOU ARE UNABLE TO MOVE ANY PART. YOU ARE UNABLE TO RAISE EVEN AN EYELID. YOU ARE NOT EVEN ABLE TO WIGGLE THE TOES OR FINGERS, THE BODY HAS BECOME SO HEAVY.

                           LIGHTNESS  💟

                              NOW, EXPERIENCE THE SENSATION OF LIGHTNESS THROUGHOUT THE BODY, NOT HEAVINESS BUT LIGHTNESS. FEEL THE BODY BECOMING LIGHTER AND LIGHER AND LIGHTER, AS IF IT IS COMPLETELY WEIGHTLESS. THE BODY IS SO LIGHT, AS LIGHT AS LIGHT AS A PIECE OF COTTON. TRY TO EXPERIENCE THE LIGHTNESS OF YOUR PHYSICAL BODY.

                   CHAKRA VISUALIZATION

                                                     ❤❤

                            NOW WE WILL GO ON TO CHAKRA AWARENSS. IN THIS LIGHT, PHYSICAL BODY, VISUALIZE THE CHAKRAS, MOOLADHARA, SWADHISTHANA, MANIPURA, ANAHATA, VISHUDDHI, AJNA, AND SAHASRARA. SAHASRARA IS LOCATED AT THE CROWN OF THE HEAD. IT IS ASSOCIATED WITH THE PITUITARY BODY. AJNA, THE GURU CHAKRA, IS BEHIND THE EYEBROW CENTRE. IT IS ASSOCIATED WITH THE PINEAL BODY AT THE TOP OF THE SPINAL CORD. NEXT IS VISHUDDHI, LOCATED WITHIN THE SPINAL CORD, BEHIND THE THROAT WHERE YOU FEEL PALPITATIONS. BELOW IS ANAHATA, BEHIND THE HEART, MANIPURA BEHIND THE NAVEL, SWADHISTHANA AT THE THIRD DISC OF THE SACRUM, MOOLADHANA AT THE BASE OF THE SPINAL CORD WITHIN THE PERINEUM.

                   THESE CENTRES ARE JUNCTIONS FOR BRANCHES OF THE NERVOUS SYSTEM. THEY ARE SYMBOLIC, AND ARE ALWAYS REPRESENTED BY DIFFERENT COLOURED LOTUS FLOWERS.

                            TRYO TO REMEMBER THE LOCATION OF EACH CHAKRA AS IT IS NAMED. MOOLADHARA AT THE BOTTOM OF THE SPINAL CORD, SWADHISTHANA IN THE THIRD DISC OF THE SACRUM, MANIPURA BEHIND THE NAVEL IN THE SPINAL CORD, ANAHATA BEHIND THE HEART, VISHUDDHI BEHIND THE THROAT, AJNA AT THE TOP OF THE SPINAL CORD AND SAHASRARA AT THE CROWN OF THE HEAD. THIS LIGHT BODY YOU ARE EXPERIENCING IS ABLE TO SEE THE SUBTLE BODY WITHIN, AND THE PLACES WHERE THE CHAKRAS ARE SITUATED.

                           💫    FINISH  💫

                              NOW GET READY TO END THE PRACTICE. AGAIN REMEMBER YOUR SANKALPA AND REPEAT IT MENTALLY. WITHOUT OPENING THE EYES, YOU MAY QUIETLY SIT UP AND TURN AROUND. YOU MAY PLACE THE PALMS OVER THE EYES AND HOLD THEM THERE FOR SOME TIME. NOW BRING THEM DOWN AND MOVE THE PHYSICAL BODY, GRADUALLY AND QUIETLY, WITHOUT STRETCHING OR TOUCHING ANYONE. SIT WITH THE HEAD STRAIGHT, EYES CLOSED, AND PALMS ON THE KNEES. WE WILL CHANT OM THREE TIMES TOGETHER. BREATHE IN DEEPLY... OM, OM, OM.

 

                       THE AWAKENING STAGE OF YOGA !

                                                                            👀👀👀

                             COLD 💟

                              AWAKEN THE FEELING OF COLD. CONCENTRATE ON YOUR SPINAL CORD AND DEVELOP THE FEELING OF COLDNESS AND SHIVERING. CENCENTRATE    ON THE BREATH IN YOUR LEFT NOSTRIL AND DEVELOP THE FEELING OF COLD IN THE WHOLE BODY.. EVERY BREATH YOU TAKE IN MAKES THE BODY COOLER AND COOLER. CONCENTRATE ON THE LEFT NOSTRIL AND THE LEFT BREATH... WITH EVERY BREATH YOU TAKE INTO THE BODY,  EXPERIENCE THE COLD. CONCENTRATE ON VISHUDDHI CHAKRA IN THE NECK.. IT IS THE SEAT OF THE COLD EXPERIENCE.. CONCENTRATE ON VISHUDDHI. HEN YOUR CONSCIOUSNESS IS LOCATED IN THIS PSYCHIC CENTRE, THE WHOLE BODY WILL BE ENVELOPED IN THE ABSOLUTE FEELING OF COLD.

                         HEAT 💟

                         CONCENTRAE ON CREATING HEAR SURROUNDING THE BODY.. DEVELOP THE MANIFESTATION OF HEAT ON THE BODY. CONCENTRATE ON BECOMING ENVELOPED IN AN ATMOSPHERE OF HEAT THROUGHOUT THE BODY FROM HEAD TO TOES, PERMEATING THE WHOLE BODY. CONCENTRATE ON THE BREATH IN THE RIGHT NOSTRIL.. AND WITH EACH INHALED BREATH, INCREASE THE FEELING OF HEAT IN THE WHOLE BODY FROM HEAD TO TOE. DEVELOP THE FEELING OF HEAT IN THE BODY BY CONCENTRATING ON MANIPURA CHAKRA IN THE NAVEL AREA... FROM THIS CENTRE YOU CAN PRODUCE HEAT AND DISTRIBUTE IT THROUGHOUT THE BODY. GENERATION OF HEAT IN MANIPURA, THE NAVEL CENTRE, AND IN THE RIGHT NOSTRIL. CONCENTRATE ON THE HEAT YOU HAVE CREATED AROUND THE BODY.

                      PAIN 💟

                              RECOLLECT ANY PAIN, RECOLLECT ANY PAIN... TRY TO DEVELOP THAT RECOLLECTION TO SUCH A DEPTH THAT YOUR MIND IS INFUSED BY THE PAIN. REMEMBER THE PAIN, FEEL THAT PAIN, YOU SHOULD AWAKEN YOUR WILL AND FEEL PAIN, REAL AND IMAGINARY, IN ANY PART OF THE BODY OR IN ALL PARTS OF THE BODY. CONCENTRATE YOU MIND WHEREVER YOU AWAKEN THE FEELING OF PAIN... ASSEMBLE THE ENERGY PARTICLES OF PAIN.. MANIFEST THE EXPERIENCE OF PAIN.

                    PLEASURE 💟

                         RECOLLECT THE FEELING OF PLEASURE, MAY BE PLEASURE BELONGING TO THE SENSE OF TASTE, PLEASURE BELONGING TO HEARING OR SEEING. WHATEVER THAT EXPERIENCE IS, WHETHER A BIG EXPERIENCE OR A LITTLE EXPERIENCE IS, IT SHOULD BE CONCENTRATED AND DEVELOPED INTO A TOTAL ECSTALIC FEELING. DEEPEN YOUR AWARENESS.. ASSEMBLE THE TOTAL ENERGIES OF WILL.. AND MANIFEST THE EXPERIENCE OF PLEASURE.

                          INNER SPACE 💟

                             PLEASE BRING YOUR AWARENESS TO CHIDAKSHA, THE DARK SPACE IN FRONT OF YOUR FOREHEAD. CONCENTRATE ON YOURSELF SEATED IN MEDITATION WITH YOUR LEGS CROSSED AND YOUR EYES CLOSED. YOU ARE SEATED IN MEDITATION IN A HALL AND THERE IS SOMEONE SEATED IN FRONT OF YOU, AN IMPORTANT PERSON, THIS IS AN IMPORTANT EVEN IN YOUR LIFE. YOU ARE SITTING IN MEDITATION EVENT IN YOUR LIFE. YOU ARE SITTING IN MEDITATION AND HE IS SITTING IN MEDITATION, YOUR EYEBROW CENTRE AND HIS EYEBROW CENTRE ARE ONE. BOTH OF YOU ARE BREATHING THROUGH THE EYEBROW CENTRE, BHRUMADHYA... WHEN YOU BREATH OUT YOU TOUCH HIS EYEBROW CENTRE, AND WHEN HE BREATHS OUT HE TOUCHES YOUR EYEBROW CENTRE.. A LINK IS ESTABLISED.

                         OCEAN 💟

                                NOW CONCENTRATE ON CHIDAKASHA AND BECOME AWARE OF WAVES SURGING OVER A LARGE OCEAN, UNDER A DARK SKY. THE WAVES ARE SYMBOLS OF YOUR UNCONSCIOUS... SEE THE DARK SKY,  THE VAST OCEAN AND THE WAVES.

                       WELL 💟

                               INTENSIFY YOUR CONCENTRATION AND IMAGINE A WELL... VERY DEEP. WITH THE HELP OF A ROPE, A GO DOWN AS FAR AS YOU CAN, THEN COME OUT.. HAVE THIS EXPERIENCE.

                      SPONTANEOUS THOUGHTS 

                                            💟

                            RETURN NOW TO CHIDAKASHA AND BECOME AWARE OF ANY SPONTANEOUS THOUGHTS. BECOME AWARE OF ANY SPONTANEOUS THOUGHT PROCESS FOR SOME TIME.. AND THEN WITHOUT COMPLETING IT, DISPOSE OF IT... DETATCH YOURSELF COMPLETELY AND GO TO ANOTHER THOUGHT.

                          WILLED THOUGHTS💟

                                NOW STOP THE SPONTANEOUS THOUGHT PROCESS, REJECT ALL SPONTANEOUS THOUGHTS. INSTEAD, YOU MUST CHOOSE A THOUGHT AND DEVELOP IT AT WILL. REJECT ANY SPONTANEOUS THOUGHTS AND DEVELOP THOUGHT OF YOUR OWN MAKING... CLEARLY SEE THAT THOUGHT AND CONTINUE.

                             VISUALIZATIONS

                         EYEBROW CENTRE/OM

                                                             ❤❤

                                  CONCENTRATED ON THE EYEBROW CENTRE, PULSATING IN A RHYTHMIC WAY.. AND WITH THE RHYTHM OF THAT PULSATION BECOME AWARE OF OM.

                         CONTINUE CONCENTRATING EYEBROW CENTRE.. AND DISCOVER THERE A SMALL CIRCLE.. A SMALL CIRCLE WHICH BECOMES BIGGER AND BIGGER UNTIL IT MERGES WITH THE INFINITE... DISCOVER CIRCLES GROWING FROM THE EYEBROW CENTRE. CONCENTRATE ON THE SYMBOL OM AS IT IS WRITTEN THERE.. CONCENTRATE ON THE THE SYMBOL OM. WITH THE BREATH, SEE THE EXPANSION AND CONTRACTION OF OM IN A CIRCLE, IN THE EYEBROW CENTRE, WITH THE RYTHM OF THE BREATH.. EXPANSION AND CONTRACTION OF OM IN A CIRCLE. CONCENTRATION ON OM, SEE IT CLEARLY.

                         FINISH

                            THE WHOLE BODY... THE WHOLE BODY... THE WHOLE BODY. RELAX ALL EFFORTS AND BECOME AWARE OF THE WHOLE BODY. BRING YOUR ATTENTION TO THE NATURAL BREATH, THE QUIET BREATH.. DEVELOP YOUR AWARENESS OF THE QUIET BREATH... MAINTAIN YOUR AWARENESS OF THE BREATH AND GRADUALLY DEEPEN IT... MAKE IT STRONGER, BECOME AWARE OF YOUR PHYSICAL EXISTENCE... BECOME AWARE OF THE PHYSICAL EXISTENCE OF YOUR BODY AND YOUR STATE OF PHYSICAL STRONGER, TAKE A LONG, SLOW, DEEP BREATH IN.. AND LET IT OUT. DEVELOP AWARENESS OF YOUR BODY.. DEEPLY RELAXED LYING ON THE FLOOR... VISUALIZE THE SURROUNDING START MAKING SMALL MOVEMENT OF YOUR BODY... BEND YOUR FINGERS, MOVE YOUR TOES... MOVE YOUR ARMS AND LEGS. KEEP YOUR EYES CLOSED, TAKE A FEW DEEP BREATHS AND STRETCH YOURSELF THOROUGHLY THREE TIMES, WITH YOUR ARMS ABOUT YOUR HEAD. 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.

 

                       THE IMPORTANT NOTES OF 

                                   OUR BREATH!

                              INTRODUCTION

                                                            💫💫💫

                                 THE LANGUAGE OF THE INSTRUCTIONS DOES NOT MATTER IN YOGA NIDRA. IF YOU PRACTICE IN A COMPLETELY UNKNOWN LAUGUAGE, YOU ARE ACTUALLY BYPASSING THE INTELLECTUAL ASPECT OF YOGA NIDRA. FOR INSTANCE, EVEN IF I DICTATE TO YOU IN HINDI INSTEAD OF ENGLISH, YOUR CONSCIOUSNESS WILL STILL BECOME MORE AWARE. IF IS THE TONE OF VOICE, THE PERSON AND THE PERSONALITY THAT ARE IMPORTANT. SINCE AN INSTRUCTOR IS NOT ALWAYS AVAILABLE, YOU CAN LISTEN TO A RECORDING AND PRACTICE THE TECHNIQUE. START THE RECORDING, LIE DOWN AND LISTEN TO THE VOICE, EVEN IF YOU DO NOT UNDERSTAND THE LANGUAGE. THE SOUND OF THE VOICE OF A GREAT PERSON SUCH AS YOUR GURU WILL HAVE A GREAT IMPACT OF YOUR WHOLE PHYSICAL AND PSYCHO-EMOTIONAL STRUCTURE. BECAUSE THIS VOICE IS NOT JUST THE VOICE OF AN ORDINARY PERSON, IT WORKS MORE LIKE A GRACE AND BLESSING. IF SWAMIJI TAUGHT YOU IN SANSKRIT IT WOULD BE BETTER STILL, BECAUSE IT IS THE MELODY OF THE LANGUAGE, AS WELL AS ITS MEANING, WHICH GOEST INTO THE INTERIOR CONSCIOUSNESS AND RESTRUCTURES YOUR AWARENESS.

                                    PREPARATION :👀❤👀

https://www.saranyavibes.com/2025/07/how-to-concentrate-our-third-eye.html

•                             NOW GET READY FOR THE PRACTICE OF YOGA NIDRA. LIE DOWN AND COVER YOURSELF, AT LEAST THE FEET, IF NECESSARY. HEAD SHOULD BE RESTING ON THE MAT. CLOSE THE EYES AND LIE SHAVASANA, PALMS FACING UPWARDS, FEET A LITTLE APART. ANY MOVEMENT YOU WANT TO MAKE, PLEASE DO IT NOW. THEN YOU SHOULD NOT ALLOW YOURSELF TO MOVE PHYSICALLY FOR AT LEAST FORTY-FIVE MINUTES.

•                             KEEP THE EYES AND THE MOUTH CLOSED. STOP ALL PHYSICAL MOVEMENT, AND LIE COMPLETELY MOTIONLESS, LIKE A DEAD BODY IN SHAVASANA. THE BODY IS QUIET, BUT UNDER YOUR CONTROL. YOU ARE STILL CONSCIOUS, ALTHOUGH YOU ARE NOT ALLOWING THE BODY TO MOVE. NO PHYSICAL MOVEMENT. NO MOVEMENT OF THE TOES, FINGERS, HEAD OR LEGS. NO QUIVERING OF ANY PART OF THE BODY. NO TIGHTENING OF ANY MUSCLES. NO STRETCHING OF THE BODY.

                             RELAXATION :💫❤💫

•                                    NOW, TAKE YOUR AWARENESS INSIDE AND BEGIN TO INVESTIGATE THE WHOLE PHYSICAL BODY. EVERY JOINT AND MUSCLE SHOULD BE COMPLETELY RELAXED. RELAX THE PALMS, FINGERS, FEET, TOES, ANKLES, CALF MUSCLES, KNEES, THIGHS, HAMSTRINGS, BUTTOCKS, BACK, SHOULDERS, CHEST, ARMS, ELBOWS, HANDS, HEAD AND NECK. RELA THE WHOLE BODY. INVESTIGATE IF THERE IS ANY TENSION. IF THERE IS TENSION, LOOSEN IT. IF THE MUSCLES ARE TIGHT, RELEASE THEM.

•                               NOW THERE SHOUDL BE NO MORE PHYSICAL MOVEMENT. DURING THE PERIOD OF YOGA NIDRA YOU SHOULD NOT MOVE THE PHYSICAL BODY. NO PHYSICAL MOVEMENT SHOULD TAKE PLACE UNDER ANY CIRCUMSTANCES, NO MATTER WHAT SENSATION YOU MAY FEEL, WHETHER ITCHING, PAIN, MOSQUITOES OR INSECTS BITING YOU. NO MATTER WHAT HAPPENS, YOU SHOULD NOT MOVE THE PHYSICAL BODY. THIS IS THE FIRST AND MOST IMPORTANT CONDITION FOR YOGA NIDRA.

•                                YOU ARE ALSO NOT SUPPOSED TO SLEEP. YOGA NIDRA IS THE PRACTICE TO MAKE YOU MORE AND MORE AWARE, TO RAISE THE SUBTLE INNER AWARENESS, NOT THE GROSS UPPER LAYER. LET THE WHOLE BODY REMAIN QUIET FOR SOME TIME AND WORK WITH THE SUBTLE AWARENESS.

                         AWARENESS OF SUBTLE

                           MOVEMENT AND BREATH

                                                           💟❤💟

 

•                                  NOW THAT YOUR WHOLE PHYSICAL BODY IS QUIET AND NOT MOVING. TRY TO EXPERIENCE ALL THE SUBTLE MOVEMENTS IN THE BODY. THE PHYSICAL BODY IS MOVING ON ITS OWN, WITHOUT EFFORT, IN SPITE OF ALL CONTROL. WHICH PART ARE MOVING? WHERE IS THE MOVEMENT? ARE YOUR FEET MOVING? ARE THE TOES, FINGERS OR THIGHS TWITCHING? IS THE HEAD TURNED TO ONE SIDE? IS THE CHEST OR THE STOMACH MOVING?

                              

•                              YES, THE STOMACH IS MOVING FORWARD AND BACK, UP AND DOWN. YOU ARE NOT DOING THIS. IT IS HAPPENING ON ITS OWN AND YOU ARE NOT GOING TO STOP IT. JUST WATCH IT. HOW DOES ALL THIS MOVEMENT TAKE PLACE? HAVE YOU DISCOVERED THE REASON FOR THE MOVEMENT OF THE NAVEL, THE STOMACH, THE ABDOMEN AND THE CHEST?

•                             THEY SEEM TO BE EXPANDING AND CONTRACTING A LITTLE BIT ALL THE TIME. THE BREATH IS FLOWING IN AND OUT, AND AS A RESULT THE CHEST SEEMS TO BE EXPANDING AND CONTRACTING JUST A LITTLE. IN THE THROAT, BETWEEN THE COLLARBONES, THERE ALSO SEEMS TO BE SOME MOVEMENT. THE DEPRESSION OF THE THROAT SEEMS TO BE MOVING UPWARD AND DOWNWARD WITH RESPIRATION.

•                         THE BREATH IS GOING IN AND OUT THROUGH THE NOSTRILS. PARTICULARLY WATCH THE PROCESS OF THE BREATH. THE MOVMENT SEEMS TO BE FROM THE NAVEL UP TO THE THROAT IN, AND FROM THE THROAT DOWN TO THE NAVEL, OUT. KEEP ON WATCHING, JUST WITNESS IT. THIS IS SAKSHI BHAVA, THE ATTITUDE OF WITNESSING.

•                      NOW LET YOUR CONSCIOUSNESS ROTATE BETWEEN THE THROAT AND NAVEL. THE MOVEMENT OF THE BREATH MAY BE THROUGH THE NOSTRILS, BUT THE CONSCIOUSNESS MUST GO FROM THE NAVEL TO THE THROAT AND FROM THE THROAT TO THE NAVEL.

 

                         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.