Free 25 Minute Yoga Nidra Script: The Art of Dying [PDF]

PREPARATION

Perform a series of postures, breaths, gestures, and concentrations to ignite the fire of sensations, as if for the very last time . . .

DRAMATIZATION AND RELAXATION

Lie down on your back . . . inhale, tighten your arms and legs, as if the whole body is stiffening, hold your breath while tightening the whole body and being aware of the shava, then exhale forcefully and let everything go . . . [repeat three times] . . . observe the whole body relaxing . . . your eyes are closed, arms and legs away from the body becoming more and more still with each breath . . . as if it was dead . . . ask yourself, without looking for an intellectual answer, “Who is dying?” . . . witness the shava . . . motionless, peaceful . . . inhale, life . . . exhale, death . . . be aware of the last breath, of the empty pause after exhale . . . every time you breathe out, let go of the tensions in the body and in the mind . . . every time, go deeper, withdraw into the heart center . . . after every exhalation, the pause, the transition . . .

WISH

In this profound tranquility . . . breathe in, hold your breath, repeat your wish three times, and forget it as you exhale . . .

ROTATION OF CONSCIOUSNESS

Bring your attention to your right thumb . . . become aware of the skin, flesh, and bones . . . feel the vibration . . . feel your index finger . . . middle finger . . . ring finger . . . little finger . . . the palm of your hand, the back of your hand . . . your whole hand . . . wrist . . . feel your whole wrist . . . and continue to your forearm . . . up to the elbow . . . your elbow . . . upper arm up to the shoulder . . . your shoulder . . . and your whole arm . . . the tissues, vibration . . . then bring your attention to your right big toe . . . second toe, third toe, fourth, and fifth . . . the sole of your foot, your whole foot . . . heel, ankle . . . enjoy the feeling . . . and allow the caress to move up to your calf . . . shin . . . knee . . . feel your knee . . . thigh, right buttock, your right hip . . . your whole right leg . . . the flesh, the vibration . . . the sensation extends to the left big toe . . . second toe, third toe, fourth, and fifth . . . the sole of your foot, your whole foot . . . heel, ankle . . . calf . . . shin . . . your knee . . . feel your knee . . . thigh, left buttock, left hip . . . your whole left leg . . . into the left thumb . . . be aware of the skin, flesh, and bone . . . feel the vibration of the image . . . your index finger . . . middle finger . . . ring finger . . . little finger . . . the palm of your hand, the back of your hand . . . your whole hand . . . wrist . . . your upper arm . . . up to the elbow . . . your elbow . . . the upper arm up to the left shoulder . . . your whole shoulder . . . and your whole left arm . . . the tissues, vibration, image . . . now feel both your arms at the same time . . . both your legs at the same time, your hips . . . allow the awareness to embrace the entire bottom half of your body . . . right and left buttocks . . . perineum, anus, coccyx . . . groin . . . the sexual and sacral region . . . tissues, vibration, image . . . and allow the awareness to go up into the stomach, plexus .  . . lumbar region . . . right and left kidneys . . . to your ribs . . . then into the thoracic and dorsal regions . . . right breast, left breast . . . right side, left side . . . right and left shoulder blades . . . in between the shoulder blades . . . collarbone . . . feel both your legs, the trunk of your body, all the way to your shoulders . . . your arms . . . allow the awareness to come to your neck, throat, the nape of your neck, cervicals . . . then in your whole head: feel your nose (right and left nostrils), your tongue and mouth (upper and lower lips, your teeth), both your eyes and the space between them, the skin of your relaxed face, your ears . . . your whole head, your skull, your brain . . . the fontanel breathing . . . and feel your whole body . . . breathing in and out (SO’HAM), vibrating . . . observe and simply enjoy this state (listen to the mantra repeating itself naturally within you) . . . let yourself go completely with each exhale and melt into the peace in the background, a column of attention, the light of energy . . . that sees everything . . . and welcomes all phenomena that appear and disappear, without commentary, without words . . . observe the thoughts that come and go . . . without being affected by them . . . the body is sleeping but the awareness is alert . . . like a child falling asleep in its mother’s arms . . . the body is sleeping but the mother is watching over it . . .

Bring your attention to all the points of fire—thumbs, toes, eyes . . .—to the energy centers in the joints and along the axis, and be aware of the heat, light, vibrations, radiation, and fire in the body . . .

COUNTDOWN

Get ready for the countdown . . . breathe in, 108 . . . breathe out, 108 . . . breathe in, 107 . . . breathe out, 107 . . . breathe in, 106 . . . breathe out, 106 . . . continue the countdown at your own pace down to 0, to the center of yourself, to your heart . . . with each exhalation, abandon yourself to this tranquil background . . . in which the countdown appears and disappears . . . with each exhalation, go deep into this joyous silence . . . into this peaceful stillness . . . be the witness, a spectator to everything that appears and disappears in the realm of awareness . . .

To go deeper into the unknown, into the nonknowing, feel the empty pause, the transition between wakefulness and sleep, between life and death . . . let every sensation, emotion, thought, and image dissolve in the tranquil background . . . effortlessly . . .

CREMATION

(If you have been to Varanasi, and/or if you are inspired by this place, you can now visualize or imagine yourself at Manikarnika Ghat, the renowned cremation ground, on an unlit pyre . . . and welcome the feeling that this image brings up . . . ) Be aware of the still body and mind . . . as if they were dead . . . your family members and your friends are paying their respects . . . when you were born, the people around you were laughing, perhaps now, they are crying . . . observe this scene and the feeling it brings up in you . . . be a witness, an equanimous spectator . . . as if you are watching a movie . . . then imagine fire near your feet . . . listen to the crackling . . . feel the warmth under your soles . . . the sacred fire is the light of consciousness, beyond the world of projections . . . the flame of vision, of attention . . . let the fire kindle your right toe . . . feel the glowing ember, hot and vibrant in your right big toe . . . then let the fire of time and the feeling spread to both your feet . . . feel the flame of sensations irradiate and spread with the rise and fall of your breathing . . . in your heels . . . ankles . . . calves . . . like two incense sticks, slowly burning . . . feel the purification of the sacred fire, the burning love that cleanses and dissolves . . . as the flames rise, feel the burnt parts falling to ashes . . . disappearing . . . let the fire burn your knees, it is getting more and more fierce . . . in your thighs up to your hips . . . sensations, vibrations . . . the fire is burning more intensely . . . allow the body, the image of the body and all its resistances fade away . . . disappear . . . your arms, starting with your thumbs . . . the base of your trunk continues to burn slowly . . . the fire climbs up the spine . . . with the rise and fall of your breathing, of sensations . . . the anus, pubis, navel, heart, neck, head . . . your whole body is on fire, burning . . . falling to ashes . . . fire and breath that erase everything . . . feel the warmth that has spread all around, beyond the fire itself . . . feel the light of the fire in the space all around . . . in all directions at the same time . . . until all sensations fade away . . . the whole body is burnt, fallen to ashes dispersed by the wind . . . ashes to ashes, dust to dust . . . only that which is remains . . . neither the body nor the mind, only Presence remains . . . joy, silence, peace, and transparence of empty space . . . (let the purifying fire spread to the whole world and the entire universe . . . to other bodies, to cities, forests, mountains, and planets . . . until they are all completely burned to ashes, until nothing of the phenomenal world remains . . . ) . . . feel “I am” even when there is nothing . . . neither form, nor feeling, nor thought, nor word, nor image . . . feel that even before thinking “I am dead or alive,” “I am” . . . silence and peace . . . eternity . . . being . . . consciousness . . . bliss . . . empty and full at the same time . . . [long pause]

WISH 

In this profound tranquility . . . inhale, hold your breath, repeat your wish three times, and forget it as you exhale . . .

FINAL PHASE

Slowly, bring your attention back to the phenomena that appear in your conscience . . . remain the witness of the “I” thought and of the sense of “me” . . . of the whole universe . . . the galaxies, the sun, the planets, the Earth, different bodies . . . of your own body . . . the image, the breath, the vibrations and sensations from head to toe . . . life coming back once again, into all your cells . . . feel alive and vibrant . . . allow the silence to enter every cell of your body . . . feel the joy of being . . . the awareness of being . . . and with this taste, breathe deeply, start to slowly move your body . . . stretch your limbs, yawn and come out of yoga nidra, with the impression that you are under a broader gaze . . . feel purified, empty, vacant, transparent, free, and glowing with kindness and love for all beings . . .

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