TRADITIONAL RESTORATIVE YOGA (WITHDRAWAL OF THE MIND, FROM ITS SENSE OBJECT)
Preparation: Introduction
1. Preparation: Prepare yourself now for yoga nidra. Assume a supine posture on the ground, adopting the posture known as shavasana. In this alignment, the body should present as a straight line from the cranium to the pedal extremities, with the lower limbs slightly separated and the upper limbs held slightly away from the torso, palms facing upward………pause. Make any necessary adjustments to your physical alignment, posture, and attire until absolute comfort is achieved. During the duration of yoga nidra, any physical motion must cease………pause. Close your ocular organs and maintain them firmly shut until instructed otherwise. Inhale deeply, and as you exhale, sense the day’s burdens and anxieties leaving your system………Pause.
In the ensuing exercise, your goal is to cultivate a sensation of profound relaxation throughout the physical form. There is no need for purposeful muscle contractions or deliberate relaxation techniques; merely foster the sense of ease………pause. This state resembles the transition immediately preceding slumber………when relaxation deepens, sleep may ensue, yet it is crucial that you strive to remain wholly conscious; this is paramount. Formulate a personal declaration now: ‘I shall not succumb to sleep; I will maintain wakefulness throughout this entire session.’
……….Pause. During yoga nidra, your faculties operate on auditory perception and consciousness; the sole essential directive is to obediently track the guide’s voice………pause. Refrain from attempting to rationalize or dissect the directives, as this will disrupt your acquired mental repose. Simply follow the vocal guidance with total focus and feeling, and should distracting thoughts arise occasionally, do not be concerned; just persist with the procedure ……pause. Grant yourself the permission to settle into stillness and equilibrium…………..pause.
Relaxation: Body
2. Relaxation: Now, actively usher in a feeling of internal repose throughout your entire physical structure…direct your focus toward the body and acknowledge the state of absolute immobility………….pause. Expand your conscious awareness over the body, commencing from the apex of the head down to the extremities of the toes, whilst mentally repeating the sacred sound ‘OM’……..Pause. Complete stillness coupled with total recognition of the entire physique……..repeat ‘OM’ once more ……………Pause.
Sustain this comprehensive bodily awareness……..long pause. Acknowledge the impending practice of yoga nidra…mentally affirm to yourself, ‘I am lucid…I am commencing the practice of yoga nidra…’ repeat this internal phrase, (pause) The yoga nidra session commences presently.
Resolve
3. Resolve: At this precise juncture, you should articulate your chosen intention (Sankalpa), a concise, affirmative statement reflecting a life objective you seek to realize ………..pause. This declaration must remain exceedingly brief… endeavor to naturally discern one for this moment ……….pause. You are required to formulate an intention to be voiced at this time ……….pause. It must be a brief, declarative, positive phrase rendered in accessible vocabulary… state it thrice, imbued with genuine awareness, feeling, and impact ……….pause. The purpose established during yoga nidra is intrinsically destined to materialize in your existence …….pause.
Rotation of consciousness: Right side, left side, back, front, major parts
4. Rotation of consciousness: We now initiate the rotation of consciousness, guiding our awareness through various corporeal zones. The focus must move swiftly from one specified area to the next. Mentally articulate the body part mentioned while simultaneously bringing awareness to that location. Maintain alertness but avoid overly intense fixation. Acknowledge the right hand ……pause.
Right side: Right hand thumb, second digit, third digit, fourth digit, fifth digit, the internal surface of the hand (palm), acknowledge your palm, the dorsal surface of the hand, the wrist joint, the forearm, the elbow, the upper arm, the shoulder, the axilla (armpit), the right flank (waist area), the right hip, the right thigh, the patella (kneecap), the calf muscle, the ankle, the heel, the sole of the right foot, the dorsum of the foot, the hallux (big toe), second toe, third toe, fourth toe, fifth toe…
Left side: Acknowledge the left hand thumb, second digit, third digit, fourth digit, fifth digit, the palm, the dorsal surface of the hand, the wrist joint, the forearm, the elbow, the upper arm, the shoulder, the axilla, the left flank, the left hip, the left thigh, the patella, the calf muscle, the ankle, the heel, the sole of the left foot, the dorsum of the foot, the hallux, second toe, third toe, fourth toe, fifth toe…
Back: Transition now to the posterior aspect. Acknowledge the right scapula (shoulder blade), the left scapula…the right gluteal region, the left gluteal region…the vertebral column (spine)…the entire back surface collectively…
Front: Now move to the superior aspect of the cranium. The crown of the head, the frontal bone (forehead), both lateral surfaces of the head, the right eyebrow, the left eyebrow, the glabella (space between the brows), the right upper eyelid, the left upper eyelid, the right ocular globe, the left ocular globe, the right auricle (ear), the left auricle, the right cheek, the left cheek, the nose, the apex of the nose, the superior lip, the inferior lip, the chin, the throat (cervical region), the right pectoral area, the left pectoral area, the sternal midpoint, the umbilicus (navel), the abdominal area…
Major parts: The entirety of the right lower limb… the entirety of the left lower limb… both lower limbs together, (pause) The entirety of the right upper limb… the entirety of the left upper limb… both upper limbs together. (pause) The entirety of the posterior region, gluteal areas, spine, shoulder blades… the entirety of the anterior region, abdomen, chest area… the entirety of the back and front surfaces combined… the entire cranium… the complete physical form unified… the complete physical form unified… the complete physical form unified. Reiterate one or two cycles, progressively reducing the pace. Cease all slumbering… maintain total awareness… no sleeping permitted… no physical movement allowed, (pause) Sense your body resting upon the ground… bring awareness to your physical form situated on the floor, (pause) Your body rests perfectly inert upon the floor, within this known space, (pause) Visualize this mental scene clearly, (long pause).
Breathing: Counting breaths with navel, chest, throat and nostril awareness
5. Respiration Monitoring: Acknowledge the incoming and outgoing breath, (pause) Perceive the movement of air into and out of your pulmonary structures, (pause) Do not attempt to alter the cyclical pattern; the respiration is organic, spontaneous… you are an observer, there is no exertion required, (pause) Sustain attention upon the breath; continue… complete absorption in respirations ………………long pause.
Now focus your perception upon the motion in the umbilical region… concentrate on the movements originating at your navel ……Pause. Your navel ascends and descends subtly with each inhalation and exhalation; with every respiratory cycle it expands and recoils… align your concentration with this motion corresponding to your breath, (pause) Proceed with this exercise, ensuring you remain cognizant …..Long pause. Now initiate the numbering sequence for your breaths:
(i). Cycle of navel rising and falling, count from one to nine during respiration.
(ii). Cycle of thoracic expansion and contraction, count from one to nine during respiration. (iii). Sense the movement of air at the throat area, count from one to nine during respiration. (iv). Sense the passage of air through the nasal orifices, count from one to nine during respiration.
Image visualization
6. Imagery Construction:
Well/Ocean: Envision yourself traversing an arid pathway on a sweltering day; parallel to the road stands a tall barrier featuring a modest portal. You pass through this entry and discover an enclosed garden…birds vocalizing… vibrantly colored flora… cool, shaded arboreal specimens, (pause) You survey the garden and arrive at a well where winged insects dance above; gaze into the well… it descends deeply… a hollow, cylindrical shaft penetrating profound obscurity, (pause) A helical walkway descends along the interior surfaces… you begin your descent… the walls reveal polished stones… pale yellow and white forms, deep green serpentine material… look upwards and observe the circular aperture of light at the well’s summit, (pause) From apertures in the walls, you detect muted sounds of small creatures… faint cries and rustling noises; now you are entirely enveloped by shadow… you navigate by touching the walls, (pause) Large, emerald irises observe you momentarily before closing… there is the flapping of pinions and the nocturnal call of an owl. You move through a congregation of phosphorescent specks… entirely translucent… they surround you but never make physical contact; the surfaces near you are moist and covered in lichen… a faint luminosity is visible beneath, (pause) You reach the base, move through a short passage, and emerge onto a littoral expanse of gold… a golden shore bordering an unending sea of serenity and rapture, (pause) Upon the water, a massive white blossom of a lotus gently sways with the undulations… resting upon this blossom is an infant, and that infant is your former self… experience yourself as that baby, delicately rocking upon the boundless ocean, (long pause) Continue this subjective experience of being a cradled infant, undulating on the water… and perceive the resonant vibration of ‘Om’ permeating the infinite sea… allow the timbre of Om to register within you. (long pause)
Resolve
8. Resolve: This is the moment to recall your stated intention… repeat the identical resolve articulated at the commencement of this practice, make no alteration to it… state the resolve three times, fully engaged with awareness and inner conviction, (pause).
Finish
7. Termination: Release all focused effort, guide your consciousness outward, and become sensitive to your breathing pattern… become aware of spontaneous respiration, (pause) Awareness encompassing the entirety of the figure, alongside consciousness of the breath, (pause) Your physical form rests deeply relaxed upon the floor… your breathing is quiet and gradual, (pause)
Develop recognition of your body from the crown down to the foot extremities and mentally vocalize O-oo- m-m-m. (pause) Repeat the mental recitation of O-o-o-m-m-m internally two further times, (pause) Become conscious of the underlying surface, and the spatial orientation of your body upon it… register the contours of the surrounding environment. (pause) Remain still for a short period, keeping your eyes closed, (pause) Initiate subtle motions and gentle stretching movements in your physique. Take your unhurried time; there is no need for haste, (pause) Once certainty of being fully alert is established, consciously rise to a seated posture and then open your eyes. The yoga nidra session is now concluded.