Free 35 Minute Yoga Nidra Script: Shava Yatra 61 Points [PDF]

PREPARATION

Lie down on your stomach in crocodile pose (makarasana) with your forehead resting on your forearms (left hand on the right elbow and right hand on the left elbow), legs slightly apart with your feet pointing outward.

Close your eyes. And become aware of the gravity of your body. And of your abdominal breathing.

The abdomen rises as you breathe in . . . falls as you breathe out . . . allow the body to relax . . . let your breath flow freely, without pauses. 

[Practice this exercise for about five minutes or the time needed for the abdominal breathing to set in].

Be totally aware of your breath and of your body, be attentive to any change in your position and of the transition from one pose to another . . . Then, turn over to lie down on your back, in corpse pose (shavasana), arms and legs slightly part from the body, palms facing upward, feet turned outward, back straight . . . 

Promise yourself that you will not move during the entire session . . .

RELAXATION

Become aware of the floor on which you are lying down . . . 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 . . .

THE “CORPSE JOURNEY” AND “BLUE STARS”

Now, bring your attention to the center of your forehead . . . prepare yourself for a grand journey in your body . . . the corpse . . . bring your attention to the center of your forehead and visualize a blue star or a bright circle (bindu) there.

If you like, repeat your mantra while remaining aware of the star throughout the journey . . . let the mantra vibrate with the bright star . . . once again, in the center of your forehead, the bright star, the vibration . . . in the pit of your throat . . . the bright blue star in the right shoulder joint . . . elbow . . . wrist . . .the tip of your right thumb . . . tip of your index finger . . . middle finger . . . ring finger . . . little finger . . . in the right wrist joint . . . elbow . . . right shoulder . . . blue star in the pit of your throat . . . the left shoulder joint . . . elbow . . . wrist . . . tip of your left thumb . . . tip of your index finger . . . middle finger . . . ring finger . . . little finger . . . in the left wrist joint . . .elbow . . . left shoulder . . . blue star in the pit of your throat . . . with each breath, feel the radiance, the vibration . . . in the heart center . . . your right breast . . . heart center . . . your left breast . . . heart center . . . your navel . . . pubis . . . perineum . . . blue star in your right hip . . . knee . . . ankle . . . in the tips of your toes from the little toe to the big toe . . . your right ankle . . . knee . . . hip . . . blue star in the perineum . . . your left hip . . . knee . . . ankle . . . in the tips of your toes from the little toe to the big toe . . . your left ankle . . . knee . . .hip . . . blue star in the perineum . . . your navel . . . heart center . . . in the pit of your throat . . . your mantra, its vibration, and light . . . blue star in the middle of your forehead with the mantra . . . the rise and fall of your breath . . . feel the breath vibrate in the whole body, in all the points, from the top of your head to the tips of your toes and from the tips of your toes to the top of your head . . . feel all the stars at the same time . . . the light and vibration, everywhere . . . like one single presence, vibrating and luminous . . . the energy points in one single field, one star . . . no pauses in your breathing . . . like a never-ending wave, allow your body to breathe through all the points . . . allow it to radiate with light and vibrations . . .

THE MOON

Bring your attention back to the contact of your nostrils with the air . . . the feeling, the movement . . . like two rays of white light . . . like the moon . . . as if your face is becoming an unblemished moon . . . a bright moon rises in the back of your throat . . . your whole face is an unblemished moon . . . your breath, two luminous rays . . . that come and go from the middle of your forehead . . . the moonlight flows through your nostrils . . . through your fingers . . . a cool and vibrating light . . . flowing through your hands like the light flowing through your fingers, as if your breath is flowing downward into your toes . . . the same light is flowing through your feet and encircling them . . . rays of light, of moonlight, flowing through your toes . . . all your agitation and physical, emotional, energetic, and mental tensions are cleansed by this cool moonlight . . . observe the moon rising in the back of your throat, your face is a disc, an unblemished moon . . . your breath, two rays . . . your hands, fingers, feet, and toes spread the moonlight . . . observe the radiance . . . taste the vibrations . . .

COMING BACK TO SITTING POSITION

Very slowly, allow the light from your hands and fingers to come back to your face . . . bring your hands to your face as if to unite the two rays . . . slowly, open your eyes filled with this light and look at your hands . . . massage your face, your temples, and the nape of your neck with your fingers full of light . . . repeat your mantra . . . sit up slowly, with awareness of the moonlight in your face, breath, hands, and fingers . . . then join the light in your hands with the light in your feet and toes . . . gently place your hands on your feet so that the rays of light unite, so that the light in the fingers and in the toes becomes one single ray of light . . . very slowly, massage your ankles, feet, and toes, and sit in any meditation pose . . .

MEDITATIVE BREATHING

Sit in any meditation pose with a straight back . . . all your limbs are completely relaxed . . . place your right hand turned upward in your left palm, at the level of the lower abdomen . . . your thumbs are touching . . . be aware of the flow of light and vibrations that unite . . . feel the luminous circle around your body . . . the moonlike disc in your face . . . the bright stars, all together, in the circle . . . the vibration of the mantra . . . feel the contact of the air in your nostrils with the mantra . . . feel the breath without pauses . . . the ray of sunlight coming out of the right nostril . . . the moonbeam entering the left nostril . . . three times . . . then the other way around . . . the moonbeam coming out of your left nostril . . . the ray of sunlight entering your right nostril . . . three times . . . then both nostrils at the same time . . . three breaths . . . that unite in the center . . . with your mantra . . . the moonbeam coming out of the left nostril as you exhale . . . the ray of sunlight entering the right nostril as you inhale . . . three times . . . then the other way around . . . three breaths . . . then feel the breath in both nostrils at the same time . . . simultaneously, uniting in the axis . . . three times . . . then exhale the sunlight through the right nostril . . . inhale the moonbeam through the left nostril . . . three times . . . then the other way around . . . three breaths . . . then observe the moon on the left, the sun on the right . . . let them unite in the middle . . . observe the breathing on both sides, without differentiation . . . between your eyebrows down to the space between the nose and the upper lip . . . with the mantra, exhale the ray of sunlight . . . inhale the moonbeam . . . feel the stars in your body . . . light, vibration . . . the circle of light all around it . . . the moon in your face . . . the flow of breath, the rays of light, the mantra . . . be silent, be still . . . a being of light . . . slowly open your eyes . . . repeat the mantra . . . total awareness of being a being of light . . . join your hands in front of your chest and bow your head . . . feel love in your heart . . . the energy in your hands . . . feel full of peace, joy, gratitude . . . chant the sound AUM three times . . . like a prayer . . . then go back to your activities with this feeling, allowing the light of consciousness to illuminate every moment . . .

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