Initial relaxation: Welcome to Rediscovering Inner Universe. I, Aritri will take you through the journey of yognidra. Find a quiet and comfortable place & lie down in savasana. Gently close your eyes. Relax your whole body & mind.
Bring your attention to the world around you. Now become aware of all sensations around you. Listen to the sounds you can hear at this moment. Far away sounds from outside the room. Gradually bring your attention to the sounds inside the room. Smell the atmosphere of the room, feel the surface of which you are lying down, feel the temperature. Is it cold? Or warm? Visualize the four walls of your room, the ceiling, the floor. Visualize, your own body resting on the mat, and become aware of your physical presence.
Intention: Now get ready for yognidra. Try not to fall asleep. During yoga Nidra, by entering deep states of conscious relaxation you can enable the consciousness of your cells to come into a vibrational frequency. Make an intention of peacefulness & deep relaxation of the body & mind. Repeat the intention three times in your mind.
Rotation of consciousness: Now bring your awareness to the physical body or annamaya kosha. Keep yourself alert. No need to concentrate intensely.
Right side: Relax your right hand. Right thumb, index finger, middle finger, ring finger, little finger, palm, the backside of the palm, the wrist, the lower arm, the elbow, the upper arm, the shoulder & shoulder blade, right side chest, right abdomen, belly button, the right waist, the right hip, the right thigh, back of the thigh, relax your kneecap, your calf muscle, the ankle, the heel, the sole of the right foot, the big toe, second toe, third toe, fourth toe, fifth toe.
Left side: Become aware of the left-hand thumb, index finger, middle finger, ring finger, little finger, palm, the backside of the palm, the wrist, the lower arm, the elbow, the upper arm, the shoulder & shoulder blade, left side chest, left abdomen, belly button, the left waist, the left hip, relax your left thigh, back of the thigh & the kneecap, your calf muscle, the ankle, the heel, the sole of the right foot, the big toe, second toe, third toe, the fourth toe, fifth toe.
Front: bring your awareness to the top of the head. To the forehead, to both sides of the head, to the temples, to the right eyebrow & the left eyebrow, in between the eyebrows, to the right eye, left eye, to the right ear, left ear, to your right cheek & the left cheek, to the nose & the tip of the nose, to the upper lip, lower lip, to the chin down the throat, back of the neck.
Major parts: Feel both legs together, feel both arms together, (pause). Feel the whole of the backside and front side of the body. Feel the whole body now.
You are totally aware & awake. Please do not fall asleep. Do not move, (pause). See your body is lying still, (pause) Visualize this image in your mind, (long pause).
Breath: bring your awareness to the pranamaya kosha, to the natural breath. Breathe in slowly, and breathe out deeply. Now with every breath, mentally repeat the mantra of the breath. Repeat S-O as you breathe in & H-A-M as you breathe out. Stay alert with the mantra.
As u inhale feel the cool air passing through your nostrils and as u exhale feel the warmth on your upper-lip. Slowly breathe in through your nose. Breathe out through your mouth. As you inhale let the divine energy enter your body and rejuvenate each cell of the body. As you exhale let all the toxins from the body let go away. Observe any though or memory arising in the mind. Whenever it occurs, Ignore it. Let it go away. Bring your awareness to my voice.
Sense perception: Bring your awareness to the manamaya kosha or mental sheath.
Lightness/Heaviness: Now imagine your whole body becoming light and weightless. As if you are floating. Feel the lightness of the body, feel the sensations.
Now, feel your body is becoming heavy & feel this heaviness in all parts of the body. Every part is becoming heavier slowly. The hands are heavy, your legs are heavy, you are sinking deep down into the floor.
Imagine you are walking barefoot on stone-chips. The sharp edges are pricking on the soles of the foot. Feel the sensation. Now, imagine soft grass below your foot. Feel the soft, cold, wet grasses. Smell it. Your mind is getting relaxed.
Cold/Hot: Imagine being in mt. Everest, experience the temperature below zero and you are without enough clothing. Feel the chilly cold in every part of your skin. Your sensation is becoming numb. Now bring the sensation of warmth to spread throughout the entire body, starting from head to toe. Experience the feeling of heat on summer days. You feel scorching heat radiating onto your skin, you feel thirsty.
Experience the moment of fear & anxiety in your life. Observe, how your heartbeat goes faster. Now, Feel the experience of calmness in your entire mind, body, and emotions. You are completely aware and relaxed.
Visualization: Bring your awareness to the vijnanmaya kosha or the wisdom sheath.
Imagine a transparent screen before you, as if you are at the movie theatre. What do you see on the screen? Pause …. Let the images pass one by one… simply observe them without being judgemental. Pause….
Smile, see your smiling face. In your mind’s eye see a deep blue ocean, the setting sun, a crescent moon, a dense forest, flying birds, you in a desert at night, in the space in a spacesuit, inside the river water, Feel the breeze on your face, touch the cold water with your fingertips. Your body is totally relaxed (Pause).
Experience the anandamaya or blissful state. Your mind is completely at rest. You are in a blissful state of mind. Your soul is enjoying a blissful state. Pause 1min. be in the moment.
Repeating Intention: mentally repeat your intention or Sankalpa of peacefulness & deep relaxation of the body and mind.
Externalization: Gently return to your breath … your natural breath…(pause)…feel your skin, feel the surface on which you are lying. feel the temperature of the room, the sound of my voice. Experience your relaxed body…your physical existence… gently move your fingers, toes, now rub your palms and place your palms over the eyes. Feel the warmth, gently massage the eyeballs. Now open your eyes.
Please roll over to your right side & Stay there for a few moments. And as you’re ready, take the support of your arms to push yourself to a natural seated position. Just bring your hands to the prayer position and say thank you god for this beautiful experience of relaxation of body, mind, and soul.
The practice of yognidra is complete. Thank you. God bless you.
Note: For the Yoga Nidra Audio Click Here.