HOW TO DO YOGA NIDRA?

        PREPARATION

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                                                 GET READY FOR YOGA NIDRA. LIE DOWN IN SHAVASANA, FEET APART AND THE PALMS OF THE HANDS FACING UPWARDS. CLOSE YOUR EYES AND QUICKLY BECOME MOTIONLESS... NOW IS THE TIME TO MAKE ANY ADJUSTMENTS, THERE SHOULD BE ABSOLUTELY NO MOVEMENT UNTIL THE PRACTICE IS FINISHED. FOR JUST AN HOUR, FORGET YOUR PROBLEMS AND  WORRIES AND  CONCENTRATE ON YOGA NIDRA... FORGET ALL YOUR CARES. TAKE A LONG DEEP BREATH.. AND AS YOU BREATHE OUT FEEL YOURSELF LETTING GO.

                              RELAXATION

                               BECOME AWARE OF OUTSIDE SOUNDS, BECOME AWARE OF DISTANT SOUNDS OUTSIDE THE BUILDING. ALLOW YOUR SENSE OF HEARING TO RANGE INTO THE DISTANCE... AND THEN GRADUALLY WITHDRAW IT BACK INTO THIS BUILDING, BACK TO THIS ROOM... DEVELOP YOUR AWARENESS OF THIS ROOM.. AND YOURSELF LYING ON THE FLOOR.. BECOME AWARE OF YOUR BODY LYING ON THE FLOOR. BECOME AWARE OF YOUR BREATHING... JUST BE CONSCIOUS THAT YOU ARE BREATHING. DO NOT CONCENTRATE. AWARENESS OF YOUR BREATH AND AWARENESS OF YOUR BODY. REMEMBER YOUR PURPOSE AND SAY MENTALLY TO YOURSELF, I AM GOING TO PRACTICE YOGA NIDRA. I WILL REMAIN AWAKE, I WILL NOT SLEEP.

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                                         RESOLVE

                           NOW STATE YOUR RESOLVE. REPEAT YOUR RESOLVE MENTALLY WITH FULL AWARENESS AND FEELING THREE TIMES.

                       ROTATION OF CONSCIOUSNESS

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                                      NOW WE MOVE INTO ROTATION OF CONSCIOUSNESS. AWARENESS OF DIFFERENT PARTS OF THE BODY BY TAKING A TRIP THROUGH THE BODY. LET YOUR MIND JUMP FREELY FROM ONE PART TO THE NEXT.

•                     RIGHT SIDE
•                     LEFT SIDE
•                     FRONT SIDE
•                     BACK SIDE
•                     MAJOR PARTS
•                    SKIN AWARENESS
•                    BREATHING
•                    INNER SPACE
•                    EYEBROW CENTRE
•                    

     

                                    RESOLVE

 

                                 BECOME AWARE OF YOUR RESOLVE, REMEMBER THE RESOLVE YOU MADE AT THE BEGINNING OF THE PRACTICE, THIS IS THE TIME TO REPEAT YOUR RESOLVE. STATE YOUR RESOLVE THREE TIMES IN THE SAME WORDS AND WITH THE SAME ATTITUDE, WITH FEELIG AND EMPHASIS.

                                                 FINISH

                                      BECOME AWARE OF YOUR BREATHING, BECOME AWARE OF THE NATURAL BREATH, BECOME AWARE OF THE BREATH THROUGH THE NOSTRIL, DEVELOP TOTAL AWARENESS OF THE NOSTRIL BREATH AND CONTINUE PRACTISING THIS. MENTAL AWARENESS OF ALTERNATE NOSTRIL BREATHING... PRACTICE THIS FOR A SHORT TIME. ENTEND YOUR AWARENESS OF THE BREATH TO EVERY PART OF THE BODY... AS YOU INHALE FEEL THE LIFE-GIVING FORCE PERMEATE YOUR WHOLE BODY. TAKE A LONG, SLOW DEEP BREATH AND BECOME AWARE OF YOUR RELAXED BODY, BECOME AWARE OF YOUR PHYSICAL EXISTENCE.

                              DEVELOP AWARENESS OF YOUR SURROUNDINGS... THE FLOOR YOU ARE LYING ON, THE ROOM YOU ARE IN... EXTERNALIZE YOUR ATTENTION. START MAKING SMALL MOVEMENTS IN PREPARATION FOR SITTING UP, TAKE YOUR TIME, THERE IS NO HURRY. SIT UP SLOWLY AND OPEN YOUR EYES. THE PRACTICE OF YOGA NIDRA IS NOW COMPLETE.

THE YOGIC EDUCATION OF INTERNAL BODY ORGANS!

 

                          EDUCATING THE WHOLE MIND

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                                YOGA NIDRA IS NOT ONLY AN EFFECTIVE WAY TO RELEASE STRESS AND INDUCE DEEP PHYSIOLOGICAL REST AND RELAXATION. EXPERIMENTS ARE NOW REVEALING THAT IT AN EXTREMELY EFFICIENT MEANS OF INCREASING LEARNING CAPACITY AS WELL. YOGA NIDRA PROMISES TO REVOLUTIONIZE TEACHING PROCEDURES IN THE DECADES AHEAD, ENABLING STUDENTS OF ALL ANGES TO ASSIMILATE KNOWLEDGE SPONTANEOUSLY, WITHOUT EFFORT.

                       SOME CHILDREN WANT TO LEARN, BUT THEIR CONSCIOUS MIND IS EITHER WEAK OR UNRECEPTIVE. THROUGH YOGA NIDRA THEY CAN ABSORB CAPACITY OF THE CHILD WHO PRACTICES YOGA NIDRA IS REMARKABLY IMPROVED, IT CAN COME AS QUITE A SURPRISE TO SEE CHILDREN READING BOOKS AND SOLVING MATHEMATICAL PROBLEMS THAT WOULD HAVE BEEN MUCH TOO DIFFICULT FOR THEM BEFORE.

                             YOGIC SYSTEM OF EDUCATION

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                             THERE ARE VARIOUS PROCESSESS THROUGH WHICH KNOWLEDGE CAN BE IMPLANTED IN THE HUMAN BRAIN. DURING THE LAST FEW DECADES MANY METHODS HAVE BEEN INTRODUCED INTO THE EDUCATIONAL SYSTEM.  THE MOST COMMON METHOD, OF COURSE, IS TEACHING IN A CLASSROOM USING REWARDS AND PUNISHMENTS. THE TEACHER GIVES A LECTURE AND THE STUDENT TRIES TO UNDERSTAND IT. IF THE STUDENT IS INTELLIGENT HE GETS A GOOD GRADE, AND IF HE IS DULL HE FAILS. THIS MIGHT BE A SYSTEM OF TEACHING BUT IT IS DEFINITELY NOT A SYSTEM OF EDUCATION.

                      INCREASING MEMORY FUNCTION

                             YOGA NIDRA IS A METHOD WHICH HAS BEEN ADOPTED BY MANY PIONEERING EDUCATORS AS A MEANS OF IMPROVING CONSCIOUS RECALL AND THEREBY INCREASING MEMORY FUNCTION AND LEARNING CAPACITY. TWO FACTORS ARE INVOLVED IN THE PROCESS OF MEMORY. THE FIRST IS THE BRAIN'S ABILITY TO ABSORB INFORMATION AND THE SECOND IS ITS ABILITY TO RECALL THE INFORMATION LATER ON. YOGA NIDRA WORKS ON BOTH OF THESE LEVELS BY ESTABLISHING A STATE OF MAXIMUM RECEPTIVITY IN THE SUBCONSCIOUS MIND, ALONG WITH A SIMULTANEOUS STATE OF AWARENESS.

                            STATES OF CONSCIOUSNESS

1.  AWAKE                           CONSCIOUS MIND                     BETA      
2.  YOGA NIDRA                SUPERCONSCIOUS MIND         ALPHA
3.  DREAMING SLEEP       SUBCONSCIOUS MIND             THETA
4.  DEEP SLEEP                   UNCONSCIOUS MIND                DELTA

                                   THE CHAKRAS

•                       SAHASRARA
•                       BINDU
•                       AJNA
•                       VISHUDDHI
•                        ANAHATA
•                       MANIPURA
•                       SWADHISTHANA
•                       MOOLADHANA

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                          THE INTERNAL BODY ORGANS

1.  BRAIN'
2.  CEREBELLUM
3.  SPINAL CORD
4.  TRACHEA
5.  AORTA
6.  LEFT LUNG
7.  HEART
8. DIAPHRAGM
9.  STOMACH
10.  SPLEEN
11.  PANCREAS
12.  TRANSVERSE COLON (LARGE INTESTINE)
13.  DESCENDING COLON
14.  SMALL INTESTINE
15.  SIGMOID COLON
16.  ANUS
17.  OESOPHAGUS
18.  RIGHT LUNG
19.  LIVER
20.  GALL BLADDER
21.  ASCENDING COLON
22.  CECUM
23.  APPENDIX
24.  RECTUM

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.

HAVE YOU KNOW ABOUT YOUR AURA COLOUR?

                                THE MOUNAM YOGA !

                              PSYCHIC SYMBOLS

                                                           💟💟

                                CONCENTRATE ON THE SYMBOLS OF THE PSYCHIC CENTRES... AND DEVELOP DEFINITE IMAGES AS THEY ARE NAMED.. MOOLADHANA.. INVERTED RED TRIANGLE, SWADHISTHANA... THE UNCONSCIOUS , LIKE WAVES ON THE OCEAN AT NIGHT, MANIPURA... BRIGHT YELLOW SUNFLOWER, ANAHATA.. SOLITARY YELLOW FLAME OF LIGHT, VISHUDDHI... COLD DROPS OF NECTAR, AJNA... SEAT OF INTUITION, BINDU... CRESCENT MOON AT NIGHT, SAHASRARA... FIREPLACE WITH BURNING FIRE.

                          EYEBROW CENTRE/OM

                                                            💫💫

                         CONCENTRATE ON THE EYEBROW CENTRE.. WITH THE BREATH, SEE THE EXPANSION AND CONTRACTION OF OM, IN A CIRCLE. IN THE EYEBROW CENTRE WITH THE RHYTHM OF THE BREATH, EXPANSION AND CONTRACTION OF OM IN A CIRCLE.

                            TRANSPARENT BODY

                                                          👀👀

                          GO INTO YOUR OWN BODY... GO INTO YOUR OWN BODY AND BECOME AWARE OF YOUR PRANA OR LIFE FORCE, THE LIFE FORCE WHICH IS IN THE FORM OF HEAT. YOU ARE AWARE OF YOURSELF, YOU ARE AWARE OF A KIND OF HEAT YOU ARE AWARE OF A COMFORTABLE SENSATION... BECOME AWARE OF YOUR PRANA, THE LIFE FORCE.. EXPERIENCE PRANA AS HEAT... EXPERIENCE IT THROUGH THE WHOLE BODY. CONCENTRATION ON YOUR NAVEL, A GOLDEN CORD PROJECTING UPWARDS FROM YOUR NAVEL, AT THIS END OF THE GOLDEN CORD IS YOUR PHYSICAL BODY.. AT THE OTHER END OF THE GOLDEN CORD IS YOUR TRANSPARENT BODY. TRY TO SEE IT, TRY TO SEE THE TRANSPARENT BODY... SEE IT WITHOUT DISTINCTION OF EYES OR OTHER ORGANS. TRY TO SEE THE PHYSICAL BODY AS DISTINCT FROM THE TRANSPARENT BODY, THE PHYSICAL BODY MAY BE SMOKY OR ELSE IT MAY BE WELL DEFINED. SEE BOTH THE PHYSICAL BODY AND THE TRANSPARENT BODY FLOATING ABOVE IT.. CONNECTED BY A SHINING GOLDEN CORD AT THE NAVEL.

                          AURA 💟💟

                                 BECOME AWARE OF YOUR OWN SELF... LOOK TO YOUR OWN MIRROR.. OR AS I LOOK AT YOU, OR YOU LOOK AT ME. LOOK TO YOUR OWN SELF AND LOOK TO YOUR OWN AURA... LOOK AT YOURSELF FROM DIFFERENT ANGLES, FROM THE FRONT.. FROM THE RIGHT... FROM THE LEFT... FROM THE TOP...FROM BELOW.

                             FIND OUT YOUR OWN AURA AND  SEE WHETHER IT IS YELLOW, GOLDEN, PINK, RED, PURPLE, PURE YELLOW, BROWN, GREEN, BURNING YELLOW, BLACK, WHITE, BLUE, VIOLET.

                                       GOLDEN EGG

                                                                    ❤❤

•                       BECOME AWARE OF YOURSELF. FIND OUT BY ASKING YOURSELF, AM I AWARE MYSELF? AM I ASLEEP OR AWAKE? SEE YOU WHOLE BODY FROM TOP TO TOE, AS CLEARLY AS I SEE IT... TRY TO SEE YOUR BODY BY BEING OUTSIDE IT. ASK YOURSELF, AM I THIS BODY, THE BODY THAT IS EVENTUALLY GOING TO DIE? NOW LOOK TO YOUR SENSES, THE FIVE SENSES BY WHICH YOU KNOW THIS WORLD. ASK YOURSELF, AM I THESE SENSES, THE SENSES THAT DIE WITH THE BODY?

•                             NOW TRY TO BECOME AWARE OF YOURSELF, LOOK TO THE MIND, THE MIND BY WHICH YOU UNDERSTAND YOURSELF AND THE WORLD. ASK YOURSELF, AM I THE MIND, THE MIND THAT ALSO DIES? BECOME AWRE OF YOURSELF, LOOK AT YOURSELF AND BECOME AWARE OF YOUR AURA... BECOME AWARE OF THIS. ASK YORUSELF. AM I THIS AURA, WHOSE EXISTENCE IS TIED TO THE BODY? LOOK FURTHER... BECOME AWARE OF THE PRANA IN YOUR BODY. ASK YOURSELF, AM I THIS PRANA? AGAIN LOOK WITHIN AND BECOME AWARE OF THE EXISTENCE OF YOUR CONSCIOUSNESS, BY WHICH YOU KNOW THAT YOU ARE PRACTISING YOGA NIDRA. ASK YOURSELF, AM I THIS CONSCIOUSNESS? DOES THIS CONSCIOUSNESS STILL SURVIVE AFTER THE DEATH OF THE BODY.

•                                   LOOK WITHIN, AND BECOME AWARE OF A GOLDEN EGG IN THE CENTRE OF YOUR BRAIN.. A GOLDEN EGG, VERY SMALL, VERY SMALL, THAT IS THE SEAT OF YOUR HIGHEST CONSCIOUSNESS. A GOLDEN EGG, VERY SMALL, THAT IS THE SEAT OF SUPREME CONSCIOUSNESS WITHIN YOU, AT YOUR CENTRE, TRY TO IDENTIFY WITH IT. TRY TO SEE YOURSELF AS THE GOLDEN EGG.. AND SAY TO YOURSELF, BEYOND THE MIND, BODY, SENSES, THE KARMA, THE NATURE, AND EVERYTHING THAT IS PHYSICAL, MENTAL, PSYCHIC, UNCONSCIOUS, I AM IN THE FORM OF THIS GOLDEN EGG". SAY TO YOUR MIND, " I AM THAT"...

HOW TO AWAKE OUR SOUL ?

 

                       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 SEVEN CHAKRAS LOCATED PLACE AND ITS USES !

 

                                   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.