Free 20 Minute AUM Chanting Yoga Nidra Script (Pranava Asparsha) [PDF]

PREPARATION/RELAXATION

Sit down in a meditation pose and be aware of the physical body. Then, being totally aware of every breath, go up from the toes to the head, taking your time to feel the vibration, especially at the level of the energy centers along the  spine; be aware of the energetic structure. Feel the vibrations in the whole body and bring your attention to the heart center as a witness of all phenomena that appear and disappear . . .

RELAXATION

Become aware of the floor on which you are sitting on . . . of the space that your body occupies on the floor, from head to toe . . . of the subtle movement of your stomach rising and falling to the rhythm of your breathing . . . mentally, draw a mandala of three circles of light around yourself . . . and decide that your mind will neither leave this mandala, nor allow anything to enter it . . . observe your body surrounded by the circle of light . . . your breath, your stomach rising and falling . . . relax your mind . . . bring your attention to the top of your head and relax your whole head and forehead . . . your eyebrows, your eyelids, your eyes, and eyeballs . . . relax your nostrils . . . your cheeks . . . your lips, mouth, and tongue . . . your chin . . . your neck, back of the neck, and your throat . . . relax your right shoulder . . . the shoulder joint . . . the upper arm and the elbow . . . forearm, your wrist . . . the back of your hand, your palm . . . your right thumb . . . right index finger, middle finger, ring finger, and little finger . . . the tips of your fingers . . . every joint . . . your palm, the back of your hand . . . your wrist . . . forearm, elbow . . . upper arm up to the shoulder joint . . . relax your shoulder completely . . . your neck and neck joints . . . the base of your throat . . . relax your left shoulder and shoulder joint . . . your upper arm up to the elbow . . . your forearm, wrist . . . the back of your hand, your palm . . . your thumb . . . index finger, middle finger, ring finger, and little finger . . . your fingertips . . . your palm, the back of your hand . . . your wrist . . . your forearm, your elbow . . . your upper arm up to the shoulder joint . . . your neck and neck joint . . . the base of your throat . . . your chest . . . your ribs, under your armpits, and under your ribs . . . your chest . . . your back . . . the heart region . . . your stomach . . . around your stomach . . . your navel . . . lower abdomen . . . waist . . . hips . . . relax your right thigh and all its muscles . . . your knee . . . your calf . . . your right ankle . . . right foot . . . each toe, starting with the big toe . . . the sole of your foot, your heel . . . right ankle, calf . . . your whole knee . . . your thigh . . . your right hip joint . . . your pelvis . . . your left hip joint . . . left thigh . . . your whole left knee . . . calf . . . left ankle . . . left foot . . . each toe, starting with the big toe . . . the sole of your left foot, your left heel . . . left ankle . . . calf . . . your whole knee . . . your thigh . . . the left hip joint . . . pelvis . . . your hips . . . waist . . . lower abdomen . . . navel . . . stomach . . . feel your whole stomach . . . relax all your inner organs . . . the heart center . . . rib cage, chest . . . your lungs and chest . . . your armpits . . . back . . . shoulders and shoulder joints . . . your upper arms, elbows, forearms . . . your wrists, hands . . . your thumbs, index fingers, middle fingers, ring fingers, and little fingers . . . your fingertips . . . your palms . . . wrists . . . forearms, elbows . . . upper arms, shoulder joints, and shoulders . . . your whole neck, the base of your throat, the Adam’s apple, inside your throat, and the base of your tongue . . . relax your tongue, your chin, jaws, mouth, lips, your cheeks, and cheekbones . . . your nostrils . . . your eyes and eyeballs, eyelids, eyebrows, the space between your eyebrows . . . temples . . . forehead . . . relax your whole head and focus your attention on your breath as if your whole body is breathing, from head to toe, and from toe to head, like one big wave, without jerks, without pauses . . .

AUM CHANTING

Be attentive and chant the AUM sound eighteen times, feel the vibration climbing up from the heart center, to the throat center, to the forehead center, and finally disappearing in the void above the head . . . be aware of the empty pause after each exhale, after each chant . . .

MOVE INTO LYING-DOWN POSITION

Staying totally aware of each breath and of the vibrations in the body, lie down in corpse position, observe the transition from one pose to the other . . . make your body completely still . . . bring your attention to the heart center . . . observe . . . (you can also breathe in, hold your breath, repeat your wish three times, and forget it, as you exhale) . . .

ROTATION OF CONSCIOUSNESS WITH THE SOUND AUM

With each breath, repeat the sound AUM mentally, remaining aware of the vibration in each finger of your right hand, starting with the thumb . . . in your wrist . . . elbow . . . shoulder . . . your whole arm . . . the sound AUM vibrates in each one of these points . . . in each toe of the right foot . . . in your right ankle . . . knee . . . hip . . . your whole right leg . . . repeat the same in your left leg . . . in your left arm . . . then feel the sound and vibration in your perineum, in the base center . . . in the sacral region and the center of your pubis . . . solar plexus, lumbar spine, navel center . . . in the heart center, radiating in the chest and dorsal spine . . . in the throat center, in the cervicals . . . in the center of your head . . . in your whole body, in the axis . . . just the sound, the feeling, vibrations everywhere . . . allow this subtle feeling to embrace and spread out to the whole universe . . .

AUM AND EFFACEMENT

Bring your attention back to the heart center . . . continue to mentally chant the sound AUM . . . be aware of the silent space in which the sound appears and disappears . . . witness the mind as it repeats the mantra . . . until the sound and the mind completely fade away in this silent void . . . in this silence that you are . . . either you stop the chant and merge with the silence . . . or you allow the sound to stop where it rises and falls . . . [long pause] . . . if thoughts arise, be aware of the distraction without appraising it, and once again start repeating the sound AUM until it subsides into silence . . . keep doing this as long as it is necessary . . . Who is chanting AUM? . . . Observe this . . . with practice, these moments of silence and pure meditation will become longer . . .

FINAL PHASE

(You can breathe in, hold your breath, repeat your wish three times, and forget it, as you exhale) . . . once again, be open to the silent space and chant AUM mentally . . . with the rise and fall of your breath . . . and be aware of the sound and the vibration in your whole head . . . in your neck . . . shoulders and arms . . . chest and back . . . in your stomach . . . hips . . . the base of your trunk . . . your legs . . . feel your whole body, alive and vibrant . . . and come back to any sitting meditation position, observe the transition from one pose to the other . . . stay still and chant the sound AUM out loud one last time . . . then open your eyes . . . and remain attentive to the silence that is always present, beneath the sound . . .

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