https://pastebin.com/UJL9tuW9 https://pastebin.com/UJL9tuW9 yoga nidra instruction by swami satyananda saraswati Complete Scheme of Practices 1-5 Preparation:

https://pastebin.com/UJL9tuW9 https://pastebin.com/UJL9tuW9 yoga nidra instruction by swami satyananda saraswati Complete Scheme of Practices 1-5 Preparation: Shavasana, general instructions, admonitions not to move or go to sleep Relaxation: Body/Om; Antar mouna, Om / breathing Resolve: Make your own resolve Rotation of consciousness: Right side, left side, back, front, major parts, front and back, right side reverse, left side reverse, whole back, whole front, inner parts Body awareness: Body/floor; body/mirror; body/skin Breathing: Navel, chest, throat and nostril. Throat, navel; m ental alternate nostril; eyebrow centre Sensations: Heaviness/lightness, cold/heat, pain/ pleasure Inner space: Space in front of the eyes and forehead; chidakasha; colours and patterns; ocean, well; spontaneous thought, meditation Story visualization: Park/temple; mountain; floating body; well/ocean; eyebrow centre/ Om/golden egg; well/golden egg; inner space (optional) Psychic centre visualization: Position and form of psychic centres or chakras, rotation through them Psychic symbol visualization: Symbols for each chakra Eyebrow centre/ Om visualization: Circles of Om centred on eyebrow centre Asana visualization: See yourself doing asanas Movement in time: A backwards review of the events of the day Rapid image visualization: Quick recitation of a wide selection of images Story visualization: Ocean/temple; ocean/jungle Transparent body visualization: Physical body and transparent body connected by golden cord Aura visualization: Colours Golden egg visualization: Golden egg in flaming light in chidakasha; golden egg in centre of brain Resolve: Repeat resolve Finish: Breathing, body and room awareness ----------------------------------- Yoga Nidra 1 89-97 Preparation: Introductory Relaxation: Body/Om Resolve Rotation of consciousness: Right side, left side, back, front, major parts Breathing: Counting breaths with navel, chest, throat and nostril awareness; each 27 to 1 Image visualization: Introductory Resolve Finish Alternative short practices: As an interlude at work As a prelude to sleep Yoga Nidra 2 98-107 Preparation Relaxation: Antar mouna Resolve Rotation of consciousness: Right side, left side, back, front, major parts Body/floor awareness Breathing: Throat to navel: 54 to 1 or 27 to 1 Awareness of sensations: Heaviness/lightness, cold/heat, pain/pleasure Inner space: Chidakasha Visualization: Park/temple Inner space: Chidakasha Resolve Finish Alternative visualizations: Mountain Floating body Well/ocean Yoga Nidra 3 108-115 Preparation Relaxation: Antar mouna Resolve Rotation of consciousness: Right side, left side, back, front, major parts Skin awareness Breathing: Mental alternate nostril: 108 to 1 Inner space: Chidakasha Visualization: Eyebrow centre/Om Inner space: Chidakasha Resolve Finish Alternate visualizations: Eyebrow centre Golden egg Well/golden egg Climbing the sacred mountain Yoga Nidra 4 116-127 Preparation Relaxation: Om/breathing Resolve Rotation of consciousness: Right side, left side, right side reverse, left side reverse, whole back down, whole back up, whole front down, whole front up, major parts Body/mirror awareness Breathing: Mental alternate nostril: 54 to 1 Awareness of sensations: Heaviness/lightness, pain/pleasure Inner space: Ocean, well, spontaneous thought Visualizations: Asana, movement in time, rapid image, ocean/jungle, golden egg Resolve Finish Alternate visualization sequence: Psychic centres (location) Psychic symbols Yoga Nidra 5 128-139 Preparation Relaxation: Antar mouna Resolve Rotation of consciousness: Right side, left side, front, back, inner parts, major parts Breathing: Eyebrow centre; 54 to 1 Feelings: Cold/heat, pain/pleasure Inner space: Person in chidakasha, ocean, well, spontaneous thoughts, willed thoughts Visualization: Eyebrow centre/Om Ocean/temple Resolve Finish Alternate visualization sequence: Psychic centres (location and form) Psychic symbols Eyebrow centre/Om Rapid images Transparent body Aura Golden egg ------------------------------ Preparation: Please get ready for yoga nidra. Lie down on your back on the floor and adopt the pose called shavasana. In this position the body should be straight from head to toe, the legs slighty apart and the arms a little away from the body, with the palms of the hands turned upwards, (pause) Adjust everything, your body, position and clothes, until you are completely comfortable. During yoga nidra there should be no physical movement, (pause) Close your eyes and keep them strictly closed until you are told to open them. Take a deep breath and as you breathe out feel the cares and worries of the day flow out of you. (pause) In the practice which follows you are going to develop the feeling of relaxation in the body. It is not necessary to make movements or deliberately relax your muscles, simply develop the feeling of relaxation, (pause) It is like the feeling you have just before sleep... when relaxation becomes deep, sleep does come but you should try to keep yourself completely awake, this is very important. Make a resolution to yourself now that ‘I will not sleep, I will remain awake throughout the practice.’ (pause) During yoga nidra you are functioning on the levels of hearing and awareness, and the only important thing is to follow the voice of the instructor, (pause) You must not try to intellectualize or analyze the instructions as this will disturb your mental relaxation. Simply follow the voice with total attention and feeling, and if thoughts come to disturb you from time to time, do not worry, just continue the practice, (pause) Take a deep breath and as you breathe in feel coolness and calmness spreading throughout the body... as you breathe out, feel your cares and worries flowing out of you, dropping away, (long pause) Relaxation: -Body/Om: Now bring about a feeling of inner relaxation in the whole body...concentrate on the body and become aware of the importance of complete stillness, (pause) Develop your awareness of the body from the top of the head to the tips of the toes and mentally repeat the mantra O-o-o-m-m-m. (pause) Complete stillness and complete awareness of the whole body...again O-o-o-m-m-m. (pause) Continue your awareness of the whole body...the whole body...the whole body, (long pause) Become aware of the fact that you are going to practise yoga nidra...say mentally to yourself, ‘I am aware...I am going to practise yoga nidra...repeat this to yourself again, (pause) T he practice of yoga nidra begins now.