YOGA (THE MOUNAM)

 

                                ❤    YOGA NIDRA    ❤

                          💟   THE MOUNAM  💟

                             PREPARATION 

                                 PLEASE GET READY FOR YOGA NIDRA, YOU KNOW THE POSITION VERY WELL. CLOSE YOUR EYES AND ADJUST YOURSELF UNTIL YOU ARE COMFORTABLE. IT YOU WANT TO MOVE OR MAKE ANY FINAL MOVEMENTS, DO SO NOW. ONCE YOU HAVE ADJUSTED YOURSELF FINALLY, THE BODY SHOULD NOT MOVE UNTIL YOGA NIDRA IS OVER. SLOWLY BECOME QUIET, AS QUIET AS POSSIBLE. TAKE THREE LONG, DEEP BREATHS AND EACH TIME, AS YOU BREATHE OUT, FEEL YOURSELF L-E-T-T-I-N-G G-O. JUST FOR AN HOUR FORGET YOUR CARES AND WORRIES AND CONCENTRATE ON YOGA NIDRA.

                           RELAXATION : BECOME AWARE OF DISTANT SOUNDS. MOVE YOUR ATTENTION FROM SOUND TO SOUND... LISTENING ONLY, DO NOT TRY TO ANALYZE. BRING YOUR ATTENTION CLOSER, BECOME AWARE OF SOUNDS OUTSIDE THE BUILDING, THEN BECOME AWARE OF SOUNDS INSIDE THE BUILDING, THEN BECOME AWARE OF SOUNDS INSIDE THE BUILDING, INSIDE THIS ROOM. DEVELOP AWARENESS OF THIS ROOM.. THE WALLS, THE CEILING.. YOUR BODY LYING ON THE FLOOR... SEE YOUR BODY LYING ON THE FLOOR, BECOME AWARE ON THE FLOOR.. SEE YOUR BODY LYING ON THE FLOOR, BECOME AWARE OF YOUR PHYSICAL EXISTENCE.

                         BECOME AWARE OF THE EXISTENCE OF YOUR PHYSICAL BODY, CONCENTRATE ON YOUR PHYSICAL BODY AS A WHOLE... TOTAL AWARENESS OF THE NATURAL BREATH. CONTINUE WITH THIS AWARENESS OF THE NATURAL BREATH. CONTINUE WITH THIS AWARENESS AND FEEL YOURSELF BECOMING RELAXED. BECOME AWARE THAT YOU ARE GOING TO PRACTICE YOGA NIDRA, SAY TO YOURSELF, I AM GOING TO PRACTICE YOGA NIDRA, I AM GOING TO PRACTICE YOGA NIDRA". ONLY TWO DOORS OF PERCEPTION ARE OPEN... FEELING AND HEARING. YOGA NIDRA BEGINS NOW

                                                   RESOLVE

                              RESOLVE, RESOLVE... STATE YOUR RESOLVE WITH FEELING AND AWARENESS THREE TIMES.

                                ROTATION OF CONSCIOUSNESS

                               AWARENESS OF DIFFERENT PARTS OF THE BODY... AS QUICKLY AS POSSIBLE THE MIND IS TO JUMP FROM POINT TO POINT.

•                          RIGHT SIDE 
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•                          RIGHT SIDE WHOLE BODY
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•                         LEFT SIDE
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•                        LEFT SIDE WHOLE BODY
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•                       FRONT SIDE WHOLE BODY
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•                       BACK SIDE WHOLE BODY
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•                               INNER PARTS
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•                               MAJOR PARTS 

                            BODY/FLOOR AWARENESS

                 CONCENTRATE ON THE BODY LYING ON THE FLOOR... YOUR BODY ON THE FLOOR... AND BECOME AWARE OF THE MEETING POINTS BETWEEN THE BODY AND THE FLOOR. HEAD-FLOOR, SHOULDER-FLOOR, ARMS-FLOOR, BACK-FLOOR, BUTTOCKS-FLOOR, THIGHS-FLOOR, CALVES-FLOOR, HEELS-FLOOR, THE WHOLE BODY AND THE FLOOR.

                              BREATHING

                                  BRING YOUR AWARENESS TO THE BREATH, BECOME AWARE THAT YOU ARE BREATHING.. BECOME AWARE OF YOUR BREATH IN GENERAL... JUST BECOME CONSCIOUS THAT YOU ARE BREATHING, NOTHING ELSE. CONTINUE YOUR AWARENESS OF BREATHING AND GRADUALLY BRING YOUR ATTENTION TO THE EYEBROW CENTRE.. IMAGINE THAT YOU ARE BREATHING THROUGH THE EYEBROW CENTRE AND THAT THE BREATH MOVES THROUGH THE EYEBROW CENTRE TO A POINT IN THE CENTRE OF THE BACK OF THE HEAD, PASSING THROUGH AJNA CHAKRA... MAINTAIN YOUR AWARENESS OF THE BREATH THROUGH THE EYEBROW CENTRE AND START COUNTING YOUR BREATHS OUT 54:1, AM BREATHING IN 53:1 , AM BREATHING OUT 53, AND SO ON. 

                         AWARENESS OF COUNTING AND BREATH.. NO SLEEPING... IF YOU MAKE A MISTAKE YOU MUST GO BACK TO THE START. BREATHING THROUGH THE EYEBROW CENTRE, BE SURE THAT YOU ARE AWARE OF COUNTING... IF YOU REALIZE ZERO, GO BACK TO 54 AND START AGAIN. CEASE YOUR COUNTING BUT MAINTAIN AWARENESS OF BREATHING... YOU ARE AWARE OF BREATHING, AND YOU ARE AWARE THAT YOU ARE LYING IN SHAVASANA, NOTHING ELSE BESIDES THESE .