Nya Patrinos

Lie down on your back and relax the body .
Use any blankets or cushions that will help you increase the experience of relaxation
Relax your hands and body with the palms facing up or down, whatever is the most comfortable
Eyes closed if that feels appropriate
Otherwise eyes open with a soft gaze
Slowly inhale and exhale through the nose if possible
Begin to watch the breath
Don't try to change anything
See where the breath is at this very moment
(long pause)
Now, when you inhale let the belly rise
And when you exhale let the belly fall
Inhaling the belly rises
Exhaling the belly falls
Continue breathing is this manner
(long pause)
Completely relax your body from head to toe
Relax your head, relax your shoulders, back, arms, buttock, legs, feet
Relax all organs, muscles, bones, cells, and nerves
Everything is completely relaxed
When you inhale - inhale positivity, goodness, happiness, joy and serenity
When you exhale, exhale: negativity, anger, anxiety, stress and tension

Feel yourself more and more relaxed -

Any thoughts coming in your mind acknowledge them and let it go
Let the universe take care of you
Completely relax your body from head to toe
Let yourself be cradled by the universal mother


Now, imagine that you were walking along a beautiful body of water.........Maybe it's a lake, river, or ocean.  Perhaps it is somewhere you been before in reality or your dreams.. maybe it a place that you are seeing now for the very first time...........Take a look at the scenery around you.........What does it look like?........What is the weather like? ...........Be aware of the temperature.....What time of day is it?



Feel the air on your skin..........What are you wearing?.........Take a deep breath and become aware of any sounds......Are there birds?.......Can you hear the water?......Are there any waves?....... How are you feeling? ....As you investigate the body ask yourself how do your feet feel........Are they at ease... Are they tense.....Is there any pain?...If there is any tension can you relax the feet?........Can you feel the feet relaxed and at ease in this imagined place?........Follow the water's edge? How do you feel as you walk along the water's edge?



.........Is it easy or difficult to walk here?.... Go where the path along the water's edge takes you.....And after awhile you come to a place where you can sit and rest..........Be aware of how you feel.......And gradually take off any shoes or socks you are wearing and gently put your feet in water.........



What is the temperature?........How do you toes feel as they are submerged in the water? ........  How about your ankles? ........What about your heels?..........How are you feeling now with your feet covered with beautiful healing water...........Allow your feet to move easily within the transformative water.......let go of any holding......Visualize your feet as one with the water..........


there is no separation between your feet and the water..........your feet are the water and the water is your feet......they both move together ease and grace........flowing, open, moving easily... Visualize yourself opening, flowing and moving easily.....Visualize the healing water entering the body from the tips of the toes, through the feet to the heels, up the calves, to the thighs, through the pelvis, abdomen, back, and chest up. Up towards the head and sideways through the arms... Visualize the whole body opening, flowing, with ease of movement. Visualize each joint of the body from the big toe, through the toes, ankles, knees, hips, elbows, shoulders and neck being lubricated, flowing, opening and healing.

Perhaps now your whole body is in the water... Perhaps just your feet are there......what ever position you are in feel open, flowing, and healed.  Rest here for some time in deep relaxation (long pause)....

Now slowly take your feet or your body out of the water.... Come back to the water's edge.....Dry yourself off and put back on your shoes and socks if you have them and begin walking again on the water's edge....How are you feeling now as you walk along the water's edge....Become aware of the weather, the scenery, the sights, and the direction you take. Just allow the imagery to come and go whenever you want to go,,,, (long pause)  Now when it is right for you, let go of the images...Be aware once more of the room around you....Begin to move your fingers and toes,  as you gently bring your attention back to the room take some time to blink your eyes open.

NAMASTE

Prepare for the practice of Yoga Nidra by laying on your back in Savasana

Say to yourself mentally “I am practicing Yoga Nidra”

Get as aligned and symmetrical as possible . . . (usual wording)


We will start with a Tense and Release exercise : Tense each body part like it is frozen and made of ice an and release has been warmed and easily flows with any blockages or obstructions: Tense feet like each – release and relax like a warm gentle stream, calves, knees, thighs, abdomen, chest, back, arms, hands, face

If yoga nidra it is best in the body remains still. But if you become uncomfortable  ….


Say to yourself mentally “I will stay still for Yoga Nidra”

Now relax and imagine you mat is a raft and you are floating on calm body of water, a gentle lake

Feel all the points of contact between the body and your raft

Feel supported by the raft. Feel your head supported, shoulders

Imagine yourself floating easily and securely on the raft.  Gentle floating without any care or worry
Your body is nearly 70% water. Become aware of all the types of water in the body.




Sense the blood flowing through your veins, feel your heart beating, pumping life round your body.Feel saliva in the mouth, mucus in the nose, any sweat, the feeling of moisture in the outbreath
Recognize that all of the Water within the body, which we think of as “us,” and “ours,” as “ourselves,” is in reality simply borrowed for a while from the outside world, that it’s quite literally flowing through us, and that we don’t own it.

There is only one Water element — there’s no “my” Water and there’s no “other” Water.

Repeat mentally:

“This is not me. This is not mine. I am not this.”
Scan in all directions listen for sounds . . outside the room…inside the room…body sounds… breath… heart beat

In the heart beat hear the sankalpa

SANKALPA
(Sankalpa dialogue)

BODY ROTATION (same as always but with gentle summer rain touching each body part)


Imagine a gently drop of summer rain touching each body part.Feel the cool and pure water droplets against your skin.Let them gently wet you and cleanse your aura, your body, your mind and your soul.A body part will be named and imagine a warm raindrop gently touching he body part. Cleansing and anointing you.

Begin the rotation of conscious through the body imaging a gentle drop of rain touching each body part beginning with the right hand thumb. Right hand thumb, index finger . . .

BREATH AWARENESS
Feel the rising and falling of the abdomen as you breathe and visualize seashore at night with the waves breaking on the shore.  There is a connection with your breath and belly, and what you see.  As you breathe out the waves break and the abdomen expands and as you breathe in the abdomen contracts and the sea withdraws.



Counting the abdominal waves backwards from 18 to 0 with awareness of the breath at the abdomen
The abdomen expands 18
The abdomen contracts 18

(continue as usual)


OPPOSITES (see dialogue as usual)

WARM – Imagine the body in a warm bath etc. . .


COOL – Imagine the body under a cool waterfall




VISUALIZATION


Bring awareness to the chidakasha the mind space in front of the closed eyes

Think of a calm lake

A calm blue lake with a Golden beach

A golden beach on the shore of an infinite lake of peace and bliss

On the water is a large white lotus flower is rocked gently by the waves

On the flower there is a baby lying safe and protected, and that baby is you

Feel yourself as that baby, rocking gently in the waters of the infinite lake

Continue your experience of you as baby rocking gently on the water

Feel a soft breeze blowing against your new born skin

See the blue sky above you

The quality of feeling is fresh and expectant as if the air is full of the possibilities of new beginnings

You feel excitement and wonder at all the newness around you

A sudden little shower of raindrops falls, and the water kisses your face with a gently, sweet
tenderness

More tiny droplets of rain now fall on the lake and golden beach

Imagined yourself renewed by the droplets of rain

Now let go of your baby self and come back into your adult form

See the infinite lake

See the golden beach

See the gentle rain

Now let go of the visualizations

And come back to the chiddakasha, the mind space in front of the closed eyes

SANKALPA

(same as always)

EXTERNALIZATION

Listen for sounds (heart beat, breath,   )
Feel water in the body:  blood flowing through your veins, feel your heart beating, pumping life round your body. Feel saliva in the mouth, mucus in the nose, any sweat, the feeling of moisture in the outbreath
Now remember the room,  ….
Feel all the points of contact between the body and the mat raft . . .
Come back to breath
Extend awareness from head to fingertips.
Extend awareness from head to toes,
.  . . etc... (close as usual)