HOW TO VISUALIZE TEMPLE AND PARK MEDITATION?

TEMPLE AND PARK MEDITATION

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PREPARATION

GET READY FOR YOGA NIDRA. LIE DOWN IN SHAVASANA, THE DEAD MAN'S POSE, AND MAKE YOURSELF AS COMFORTABLE AS POSSIBLE. KEEP YOUR FEET APART AND LET THEM FLOP A LITTLE SIDEWAYS, ARMS SLIGHTLY AWARE FROM THE BODY WITH THE PALMS OF YOUR HANDS UPWARDS. ADJUST YOUR BLANKET, CLOTHES AND POSITION, SO THAT YOU CAN PRACTICE YOGA NIDRA WITHOUT MOVING AND WITH NO PHYSICAL DISCOMFORT. PLEASE CLOSE YOUR EYES AND KEEP THEM CLOSED. THE PRACTICE OF YOGA NIDRA IS THE ACT OF HEARING AND THE ACT OF FEELING, THESE ARE THE ONLY IMPORTANT FACTORS. IN YOGA NIDRA YOU FUNCTION ON THE LEVEL OF AWARENESS... PLUS THE LEVEL OF LISTENING. IN DREAMS YOU HAVE NO CONTROL, IN YOURSELF MENTALLY, I WILL NOT SLEEP, I SHALL ONLY LISTEN TO THE VOICE... REPEAT TO YOURSELF, " I WILL NOT SLEEP".

GIVE YOURSELF SOME TIME TO BECOME CALM AND STEADY.. TAKE A DEEP BREATH AND AS YOU BREATHE IN, FEEL CALMNESS SPREADING THROUGHOUT THE BODY. AS YOU ARE BREATHING OUT, SAY TO YOURSELF MENTALLY, R-E-L-A--X.

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RELAXATION

BECOME AWARE OF SOUNDS IN THE DISTANCE... BECOME AWARE OF THE MOST DISTANT SOUNDS THAT YOU CAN HEAR. LET YOUR SENSE OF HEARING OPERATE LIKE A RADAR BEAM.. SEARCHING OUT DISTANT SOUNDS AND FOLLOWING THEM FOR A FEW SECONDS. MOVE YOUR ATTENTION FROM SOUND TO SOUND... WITHOUT ATTEMPTING TO IDENTIFY THE SOURCE. GRADUALLY BRING YOUR ATTENTION TO CLOSER SOUNDS... TO SOUNDS OUTSIDE THIS BUILDING.. AND THEN TO SOUNDS INSIDE THIS BUILDING. NOW DEVELOP YOUR AWARENESS OF THIS ROOM... WITHOUT OPENING YOUR EYES VISUALIZE THE FOUR WALLS, THE CEILING, THE FLOOR, YOUR BODY LYING ON THE FLOOR, SEE YOUR BODY LYING ON THE FLOOR. BECOME AWARE OF THE EXISTENCE OF YOUR PHYSICAL BODY LYING ON THE FLOOR.. TOTAL AWARENESS OF YOUR BODY LYING IN PERFECT STILLNESS. YOUR BODY IS LYING ON THE FLOOR.. DEVELOP YOUR AWARENESS OF ALL THE PHYSICAL MEETING POINTS BETWEEN YOUR BODY AND THE FLOOR. BECOME AWARE OF THE NATURAL BREATH, BECOME AWARE OF THE DEEP, NATURAL, SPONTANEOUS BREATH, DO NOT CONCENTRATE FOR THIS WILL INTERFERE WITH THE NATURAL PROCESS. KEEP ON LISTENING TO ME, AND KNOW THAT YOU ARE BREATHING. THE PRACTICE OF YOGA NIDRA BEGINS NOW.. SAY MENTALLY TO YOURSELF, I AM GOING TO PRACTICE YOGA NIDRA. I WILL NOT SLEEP. I AM GOING TO PRACTICE YOGA NIDRA.

RESOLVE

THIS IS THE TIME TO MAKE YOUR RESOLVE. SIMPLE RESOLVE. SIMPLE RESOLVE. PLEASE STATE YOUR RESOLVE CLEARLY WITH FEELING AND AWARENESS THREE TIMES.

ROTATION OF CONSCIOUSNESS

ROTATE YOUR CONSCIOUSNESS THROUGH THE DIFFERENT CENTRES OF THE BODY... AS QUICKLY AS POSSIBLE, THE AWARENESS HAS TO JUMP FROM POINT TO POINT. PLEASE REPEAT MENTALLY THE NAME OF EACH PART AFTER ME, AND SIMULTANEOUSLY BECOME AWARE OF THAT PART. THE PRACTICE ALWAYS BEGINS WITH THE RIGHT HAND.

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RIGHT SIDE
LEFT SIDE
BACK SIDE
FRONT SIDE
MAJOR PARTS
BODY/FLOOR AWARENESS
BREATHING

AWARENESS OF SENSATIONS

HEAVINESS
LIGHTNESS
COLD
HEAT
PAIN
PLEASURE
INNER SPACE

PARK AND TEMPLE VISUALIZATION

IMAGINE YOURSELF IN A PARK IN THE EARLY MORNING. THE SUN HAS NOT RISEN AND THE PARK IS DESERTED, EXCEPT FOR YOURSELF. IT IS A BEAUTIFUL PARK, CALM AND PEACEFUL... WALK ACROSS THE SPRINGY GRASS... LISTEN TO THE BIRDS WHISTLE AND CALL AS THEY WELCOME IN THE NEW DAY. THERE ARE GARDENS OF FLOWERS, ROSES, YELLOW, PINK, RED, PURPLE... SMELL THEIR FRAGRANCE AND SEE THE EARLY MORNING DEWDROPS ON THEIR PETALS. NEARBY THE ROSE GARDEN IS A FISHPOND... GOLDFISH SWIM IN AND OUT AMONGST THE WATER LILIES, SEE THEIR GRACEFUL MOVEMNTS. YOU WALK BETWEEN TREES, BEAUTIFUL TREES.. BARE TREES AND TREES WITH LEAVES, WIDE SPREADING TREES AND TALL STATELY TREES. THERE IS A CLEARING BETWEEN THE TREES.. IN THE CLEARING IS A SMALL TEMPLE WITH AN AURA OF LIGHT AROUND IT. GO TO THE DOOR, IT IS COOL AND DIM INSIDE.. INSIDE ON THE WALLS THERE ARE PICTURES OF GREAT SAINTS. YOU SIT DOWN ON THE FLOOR, CLOSE YOUR EYES AND BECOME STILL... A SENSE OF DEEP PEACE AND HARMONY ENVELOPS YOU AS THE SOUNDS OUTSIDE FADE INTO THE DISTANCE. CONTINUE YOUR AWARENESS OF MEDITATION INSIDE THE TEMPLE..STAY THERE FOR SOME TIME UNTIL PEACE AND HARMONY PERVADE.

INNER SPACE

BRING YOUR AWARENESS BACK TO CHIDAKSHA, BRING YOUR AWARENESS TO THE DARK SPACE YOU SEE IN FRONT OF YOUR CLOSED EYES. ACTUALLY THIS SPACE CAN ALSO BE VISUALIZED IN FRONT OF THE FOREHEAD, SO IF YOU WANT TO EXPLORE IT A LITTLE YOU CAN SHIFT YOUR GAZE SLIGHTLY UPWARDS... BUT DO NOT STRAIN. WATCH THE DARKNESS THAT YOU SEE BEFORE YOU VERY CAREFULLY, WITH DETACHMENT, DO NOT BECOME INVOLVED.

REST YOUR MIND IN THIS WARM AND FRIENDLY DARKNESS... IF ANY SUBTLE PHENOMENA MANIFEST, FOR EXAMPLE COLOURS OF PATTERNS, SIMPLY TAKE NOTE OF THESE AND CONTINUE WITH YOUR AWARENESS. IF THOUGHTS OCCUR LET THEM COME AND GO BUT CONTINUE WATCHING THE DARK SPACE, CONTINUE THIS WITH DETACHED AWARENESS.

FINISH

BECOME AWARE OF YOUR BREATHING, BECOME AWARE OF YOUR NATURAL BREATHING. AWARENESS OF BREATHING... AND AWARENESS OF RELAXATION. DEVELOP AWARENESS OF YOUR PHYSICAL EXISTENCE. BECOME AWARE OF YOUR ARMS AND LEGS AND YOUR BODY LYING STRETCHED OUT ON THE FLOOR. BECOME AWARE OF MEETING POINTS BETWEEN YOUR BODY AND FLOOR. DEVELOP AWARENESS OF THE ROOM, WALLS, CEILING... NOISES IN THE ROOM AND NOISES OUTSIDE..

TAKE YOUR MIND OUT, BECOME COMPLETELY EXTERNAL. LIE QUICKLY FOR A FEW MOMENTS AND KEEP YOUR EYES CLOSED. START MOVING YOUR BODY AND STRETCHING YOURSELF... PLEASE TAKE YOUR TIME, DO NOT 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.