Free 35 Minute Yoga Nidra Script: Contemplation of the Elements (Mahabhuta Visarga) [PDF]

PREPARATION

Lie down on your back in corpse pose (shavasana) with your arms and legs  away from the body, palms facing upward, feet turned outward, straight back . . . close your eyes . . . prepare yourself to be completely still during the whole session . . .

RELAXATION

Become aware of your general state . . . of the floor on which you are lying . . . of the distant sounds outside and of the inner sounds that are closer . . . become aware of the rise and fall of your breathing and extend your attention to the places where your body is touching the ground, from your head to your toes . . . allow the body, the shava, to rest and relax to the rhythm of your breathing, which comes and goes like waves on a tranquil ocean . . . the wave rises from your toes to the top of your head as you inhale . . . and falls from the head to your toes as you exhale, all the way down your spine . . . enjoy the feeling, the caress, the sensation that envelopes you . . . let the wave wash away your preoccupations, worries, and physical and mental tensions with each exhale . . . let yourself be enveloped by this presence . . . the waves come and go as feelings, emotions, and thoughts, but the deep ocean remains perfectly still . . . a witness of the rise and fall . . . Let yourself be filled with prana and with life every time you inhale, like gas filling your whole body . . . with a deep feeling of surrender every time you exhale . . . feel yourself enveloped in energy and vibrations . . . feel your spine vibrate when you inhale (with the mantra SO) and when you exhale (with the mantra HAM) . . . then bring your attention to the heart center and feel the energy spreading everywhere . . . feel at peace . . . enjoy the feeling that arises . . .

WISH OR RESOLVE

From the heart center and feeling the energy, with full awareness of the vibrations in the body, breathe in, hold your breath and repeat your wish three times . . . then forget it, as you exhale . . . simply observe the sensations in the body as it breathes . . . be a mere witness of the ebb and flow . . . (SO’HAM) . . . be completely still and tranquil . . .

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 . . .

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 . . .

CONTEMPLATING THE FIVE ELEMENTS

Earth

Now, allow your attention to completely rest in the heart center . . . with a eeling of your whole body, the earth on which it is resting . . . as a whole . . . without words and thoughts, just the feeling and the vibration . . . breathe in and become aware of the feeling of solidity, of touch . . . breathe out with a profound feeling of stillness and peace . . . (LAM’LAM or SO’HAM) . . . continue this until you have the impression of being one with the earth . . . deep contemplation, from the heart center . . .

Water

Allow your attention to come back to the throat center as you exhale . . . the transition from solid state to liquid state . . . breathe in with the awareness of the vibrant energy center . . . breathe out and let it flow in all the meridians of the body and six feet around it . . . with a deep feeling of fluidity and bliss . . . awareness of the center as you breathe in, like a bright white moon and allow the rays to flow as you exhale . . . awareness of the rise and fall of the vibrations . . . (VAM’VAM or SO’HAM) . . . continue this until you feel that you are one with the water element . . . deep contemplation, from the throat center . . .

Fire

Now allow your attention to go up to the energy center in the palate, at the back of the head, as you exhale . . . the transition from the liquid state to the fire state . . . awareness of the vibration as you breathe in, of the heat and light in the energy center . . . a deep feeling of irradiation as you exhale . . . (RAM’RAM or SO’HAM) . . . let the fire burn the sense of form . . . the sense of “me” . . . let the fire burn desires and fears . . . do this until you feel that you are one with the fire element . . . deep contemplation, from the center of the palate . . . let the flame of attention illuminate everything that appears and disappears, breath after breath . . . all the sensations, emotions, thoughts, and images that appear and disappear . . .

Air

As you exhale, allow the attention to go up to the energy center in your  forehead, between your eyebrows . . . from the fire state to the gaseous state . . . awareness of the vibration in the energy center as you inhale . . . a deep feeling of expansion as you exhale . . . of all- encompassing and formless energy, spreading throughout the universe . . . (YAM’YAM or SO’HAM) . . . as if you can touch, feel, and penetrate everything at the same time . . . without words, thoughts, images, just the feeling . . . do this until you feel that you are one with the air element . . . until you have a global and impersonal feeing of expansion, an all-embracing and impersonal energy expanding and penetrating the whole universe, free as a bird, beyond the limits of your skin and of your mind . . . allow this energy to embrace and penetrate the whole universe . . . to spread beyond all limits . . . a deep feeling of expansion . . . of dissolution . . . of being, of awareness and profound joy . . . become one with the most subtle quality of the air element . . . deep contemplation from the forehead center . . . experience the consciousness of being as you inhale, and the joy of being as you exhale . . . feel love and kindness . . .

Space

Now, as you exhale, let your attention go up to the fontanel, to the space above your head . . . (HAM’HAM or SO’HAM) . . . like the pale and clear moonlight . . . let the feeling of expansion reveal the stillness of the being in which this very feeling appears . . . the link with falling asleep, the transition . . . toward contemplation of the sky . . . of space . . . beyond forms, feeling, and thoughts . . . beyond everything . . . feel “I am,” without words, thoughts . . . in absolute silence and stillness . . . 

The “Two Spaces”

Be a witness, a spectator . . . when you breathe in (SO), be aware of the flow of vibrations coming down into the heart center . . . when you exhale (HAM), allow the flow of vibrations to go up from the heart center to the throat center, the palate, then to the center of the head, until its course ends in the fontanel, in the empty space . . . after each exhalation, the pause, the void, the transition . . . contemplate this movement for a few minutes, this subtle rise and fall that appears and disappears in the void . . . until you feel that the empty space in the heart and the empty space in the head are only one . . . above, below, and all around, there is only the total void of the infinite sky . . . the great silence in which everything appears and disappears . . . like the clouds in the sky . . . clarity, void, immense joy, without object . . . the heart, the sky of awareness . . . infinite . . . 

[long pause] 

Who is seeing? Who am I? Who does this experience and these thoughts come to? 

[very long pause] . . .

WISH

In this deep silence, in this vast void . . . feel the first vibration, the presence . . . and in the pause after you inhale, repeat your wish three times . . . and once again, forget about it, as you exhale . . .

FINAL PHASE

Feel the vibration, heat, and light . . . the rise and fall of the breath, coming back to revitalize the body . . . without moving . . . let the vibration of life appear once again . . . the heat, light, vibrations . . . in your head . . . in your neck . . . arms . . . trunk . . . legs . . . increase the intensity of your breath . . . enjoy the sensation of the flesh and of the vibrations, of the sound and light, of the life operating in the whole body . . . progressively, take your time and allow the body to move, starting with your fingers . . . your toes . . . arms and legs . . . Take the time to taste, to feel, with your eyes open wide. Take the time to simply stay silent, in the awareness and joy of being. Let this luminous presence illuminate your activities.

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