HOW TO BALANCE OUR
BODY HEAT AND COLD
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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
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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
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👀 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 💟
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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
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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 !
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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
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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
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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.
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