Yoga Nidra (abridged)

- Arrange as comfortable as possible, preferably lying in Shavasana pose (known as the “corpse pose”). Feet slightly apart, arms freely lie along the body, palms up. The position of your body and clothes should be comfortable, protect yourself from anything that might prevent you.

- Close your eyes and try not to open the period of the practice.

An important point. During Yoga Nidra you must remain aware. This is a condition where your body is put to sleep, but your mind keeps watch. The body goes to sleep, the mind is freed.

Take a deep breath, and in a breath feel calm, spread throughout the body. During expiration the maximum release tension in your body, let him relax.

- Be aware of your body from head to toe, lying on the floor in silence. Make sure that the power has left the body, it is usually felt as a very faint, barely perceptible tremor.

- Be aware of all the body parts that are in contact with the floor first, then the clothes, then the air, and finally to the world (developed with practice.) Be aware of your hands, palms to the floor, ground floor with the elbows, shoulders, legs, heels and ground floor, calves, back, thighs and sex, be aware of all the body parts that are in contact.

- Feel that your whole body becomes very heavy. If you “poured lead.” Awaken a sense of gravity in every part of your body. The whole body becomes very heavy, so heavy that it just sinks, sinks, sinks to the floor. Be aware of this burden.

- Experience the feeling of lightness in the body. The whole body is permeated with a sense of lightness, as if you were hovering above the floor. Feel this weightlessness.

- Be aware of alternate every part of your body. It is the process of attention. While some part of the body is called, your mind, your attention should go to this part without any physical movements.

- Be aware of your right thumb, second finger, third, fourth and little finger, back of the hand, palm, wrist, forearm, elbow, upper arm, shoulder, armpit, the right side of the chest, the right side of the waist, right thigh …

- Be aware of your left thumb, second finger, third, fourth and little finger, back of the hand, palm, wrist, forearm, elbow, upper arm, shoulder, armpit, the left side of the chest, the left side of the waist, left thigh …

- Be aware of the big toe of his right foot, second, third, fourth and little finger, the upper part of the foot, sole, heel, ankle, calf, knee, thigh, right buttock …

- Be aware of the big toe of his left foot, the second, third, fourth, the little finger, the upper part of the foot, sole, heel, ankle, calf, knee, thigh, left buttock …

- Be aware of the right buttock, left buttock, both buttocks, lower back, middle back, upper back, right shoulder blade, left shoulder, the entire back of the neck, the whole back of his head, his face …

- Be aware of the chin and lower lip, upper lip, right cheek, left cheek, right ear, left ear, nose, right nostril, left nostril, the upper part of the nose, right eye, left eye, right eyelid, left eyelid, right eyebrow, left eyebrow, forehead, the center between the eyebrows. Be aware of the center between the eyebrows …

(You can transfer your attention to all parts of the body a few times, as many as you need for further relaxation.)

- Be aware of the whole right leg as a whole, the entire left leg, both legs together … was aware of the right hand completely, the entire left hand, both hands together … Be aware of the whole back of the body, the entire front of the body. Be aware of the whole head … Be aware of the whole body, the whole body as a whole …

- Now try to awaken the feeling of cold in the body. Imagine that you are walking in the snow at night, and your feet feel very cold. Your whole body is frozen. Experience the feeling of cold.

- Awaken the sensation of heat in your body. Recreate a sense of warmth that you feel the summer. Imagine that you are in the sun, probably at the beach. Your whole body feels strong heat. Experiences this feeling of warmth.

- Remember the sensation of pain. Concentrate on it. This can be any type of pain: physical, mental, emotional. Try to awaken the feeling of pain.

- Re-create the feeling of pleasure. Revive it. It can be any fun: physical, mental, or emotional. Try to recreate that feeling completely.

- Now turn your attention to the natural breathing. Do not try to change it, just keep track of the entire process of breathing. Be aware of each inhalation and exhalation. While you inhale, repeat to yourself: I am aware that I breathe. While you exhale, repeat to yourself: I am aware that I am breathing out. Let no breath go unnoticed.

- Place the attention on the breath at the same time consider myself all of your breathing in and out in the reverse order: I am aware that I breathe-23, I realize that I exhale-22, I realize that I breathe-21, I I realize that I exhale-20, etc. 24 to 0. If you cancel the account, start again at 24. Do not sleep …

Make sure you are in a state of awareness and do not sleep.

- Discontinue the practice and move your awareness to the center between the eyebrows. Concentrate on the space that you see before your eyes closed. Be aware chidakash and indefinite space in front of your eyes closed. Concentrate on dark chidakash and track any phenomenon that manifests itself in her. You can see the colors, images or pictures. Whatever you see – are manifestations of your mind.

- Now try to imagine myself walking through the forest in the early morning. You walk among the beautiful trees, the trees spread wide, high and strict tree, bare trees, trees with rich green foliage. You see a clearing in the trees, which is a small temple with an aura of light around him. As soon as you approach it, you hear the sound OM, coming out of the temple and the divine smell of incense, which comes to you from the wind. Go to the door of the temple and enter. Inside the temple, the coolness and shade. Portraits on the walls of the great saints. Om becoming louder and clearer, and you feel the vibration in your head. Sitting in the center of the church guru, clad in robes, chanting a mantra OM. His eyes are closed and he is not aware of your presence. Sit down on the floor, close your eyes and do not move. Feel the deep peace and harmony that surround you while you listen to the sounds of the mantra Om. Listen to the sounds and feel the peace and harmony …

- Now be aware of your breathing. Be aware of your natural breathing. Listen to outside sounds. Be aware of all the sounds that come from the outside world.

- Be aware of all of your physical body. Be aware of your whole body lying on the floor during practice. Now move the fingers, toes, and eyes closed slowly sit down in a comfortable position with your legs crossed.

- 3 times, repeat the mantra Om, when you are fully aware of the environment, you can open your eyes.

In preparing the article is based on materials www.classicyoga.spb.ru

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