Yoganidra, english

- Lie down comfortably, close your eyes. The feet should be apart, the arms slightly outwards and
the palms up.

- Be aware of your whole body.

- Be aware of the contact between your body and the floor. The contact between the legs and the
floor, the buttocks and the floor, the whole back and the floor. Be aware of the contact between
the arms and the floor. The back of the head and the floor.

- Relax completely in the whole body, in all the muscles, in the legs, buttocks, back.
Relax your arms, abs, chest, facial muscles. Relax your whole body.

- Relax your breathing, let it be slow and deep.

- Relax your mind. For a moment forget the outside world. Be aware that you should practice
Yoganidra, Yogic sleep. Where the body sleeps but the mind is awake.

- Say to yourself within, "I will practice Yoganidra and I will stay awake and alert."

- Be aware of all sounds outside your body and inside of your body. First becoming aware of the
more distant sounds and gradually bringing your awareness to the closer sounds. Listen
attentively.

- Stop for a moment with a sound, contemplate it. Then bring your attention to another sound of
your choosing.

- Become aware of the faintest sounds, of which there are many around us and which we usually
do not hear.

- Accept all these sounds, with a relaxed attitude. They are part of the world you live in, the Maya
of Mother Kalike.

- Now be aware of the room you are in, try to remember what the walls look like, what the floor
and ceiling look like. Notice everything in the room, including your body lying there.

- Create an internal image of your body lying on the floor, motionless and relaxed.

- Bring your awareness to the breath, pay attention to your natural relaxed breathing. Don't
concentrate on it, just be aware of it breathing in and out. The body breathes as it always has
and you are a witness to it.

- All your attention is directed to breathing, calm and relaxed breathing.

- Now you will move the consciousness to different body parts. Your consciousness should move
 from body part to body part, as quickly as possible. Repeat to yourself after me the name of
each body part. Try to visualize and feel it at the same time.

- Bring your awareness to the right hand, right thumb, index finger, middle finger, ring finger, little
finger, palm, wrist, elbow, shoulder and right armpit.

- We continue on the right side down to the thigh, knee, calf, ankle, heel, sole of the foot, right big
toe, second toe, third, fourth and finally right little toe.

- Bring your awareness to the left hand, left thumb, index finger, middle finger, ring finger, little
finger, palm, left wrist, elbow, shoulder and armpit.

- Continue down again to left thigh, knee, calf, ankle, heel, sole of foot, left big toe, second toe,
third toe, fourth toe and little toe.

- Right shoulder blade, left shoulder blade. Right buttock and left buttock, the spine and then the
whole back.

- The head, the forehead, the right eyebrow, the left eyebrow.

- Right eye, left eye. Right ear, left ear. Right cheek, left cheek. Nose and the tip of the nose, upper
lip and lower lip. Chin and neck.

- Right breast and left breast, the whole chest, navel and stomach.

- Right leg and left leg, both legs.

- Right arm and left arm, both arms.

- The back, stomach and head. Full body.

- You should now zoom out and see your body lying on the floor again.

- You see a red light glowing between your legs where the penis/anus is, this is Muladahara, the
root base.

- We move the consciousness some cm, just above the pelvis and it glows orange, Svadhisthana,
one's own foundations

- We went up to the solar plexus where it glows completely yellow, Manipura, the jewel city

- Proceeding up to the heart and seeing it glowing in green, Anahata, the untouched

- We travel up to the neck where it glows in the boat, the Vishuddha Chakra, the particularly pure

- Further we travel up to the forehead, between the eyes where it glows in purple/indigo, the Ajna
Chakra, the commanding
 - Then to see the crown, how it sprouts energy in all the colors of the rainbow both inside and
out, the Saharsa Chakra, the thousand leafed.

- Brahma dhyana
Concentrate on the Muladhar chakra, the red glowing chakra. See how there is a beautiful white
lotus flower. On top of this, there is a figure. He has four heads, he is dressed in royal beautifully
ornamented white clothes. On top of each of his four heads there is a beautiful golden crown,
with jewels and precious stones. In his four hands he holds the four Vedas, the rosary, the holy
water in the cup, and the varada mudra (giving). He is the personification of Raja guna: passion,
action, energy and movement – Activity. He is the creator of all this cosmos.

- Vishnu Dhyana
Concentrate on the Svadhistan chakra, the orange glowing chakra. See how there is an endless
ocean. On top of this ocean lies a coiled snake. On this serpent lies a figure, black as night. He
has a beautiful face, where a golden crown adorns his beautiful locks of hair, with jewels and
precious stones. He has yellow golden clothes embroidered with gold threads. In his four hands
he holds discus, club, conch and abhaya mudra (fearlessness). He is the personification of Satva
guna: purity, truth and knowledge – Harmony. He is the sustainer of this entire cosmos.

- Rudra dhyana
Concentrate on the Manipura chakra, the yellow glowing chakra. See how there is a massive
mountain, the holy Mount Kailash. On top of this mountain sits a dull white figure on a lion skin.
He has a beautiful face with three eyes. Completely covered in ash. The hair is matte black and
loose. Around his waist he has a lion skin and a snake coils around his neck. In his four hands he
holds double drum, trident, varada mudra and abhaya mudra. He is the personification of Tama
guna: impurity, sloth and darkness – Emptiness. He is the destroyer of this entire cosmos.

KaalBhairava dhyana
Concentrate on the Anahata chakra, on the right side of your heart, the green glowing chakra. See how
there is a massive or eternal cremation ground, the Mahasmashan. On top of the largest cremation fire
stands He, totally black in the siluette from the thousands of cremation fires. He has a fearful face with
three eyes glowing red. His mouth is filled with sharp fangs. Completely covered in ash and burned
charcoal. The hair is black and loose, standing on all sides. He is totaly naked and a snake coils around his
neck and a garland of skulls hangs over his chest. All his limbs are ornamented with serpentine snakes. In
his two hans he holds the Trishula and the skull.

MahaKali dhyan
I resort to MahaKali, who has ten faces, ten legs and holds in her ten hands the sword, discus, mace,
arrows, bow club, spear, javeline, human head and conch, who have 3 red eyes filled with fury, adored
with golden ornaments and snakes on all her limbs, adored with a skull garland around her head and a
grindle of severed arms as skirt, luminous like a blue saphire, stand on Madhu and Kaitabha.

- SadaShiva dhyan
Concentrate on the Vishuddha chakra, the blue glowing throat chakra. See how there is a
 beautiful golden throne, richly ornamented with precious stones. On top of this throne sits a
beautiful figure with five heads. Shining like a hundred thousand suns. The hair on each of his
five heads is tied up in a neat topknot. Each of his beautiful faces has three eyes. He has a tiger
skin across his torso and around his waist. His hundreds of arms are adorned with gold
ornaments and snakes. In his hundreds of arms you can make out all the weapons and hand
movements of the other gods. On his left knee sits Mother Parvati in red robes with a golden
crown on her head.

- Now you should experience a great heaviness throughout your body, as if it were made of lead.

- Be aware of heaviness in the right leg. It is so heavy that it sinks through the floor.

- Be aware of heaviness in the left leg. Left leg is heavy and completely limp.

- Be aware of heaviness in the right arm. The right arm is relaxed, heavy and on its way through the floor.

- Be aware of heaviness in the left arm. It is so heavy that it sinks through the floor.

- The head sinks through the floor.

- The whole body is so heavy that it sinks through the floor.

- You sink deeper and deeper, through the earth, through the bedrock.

- You experience total darkness, warmth and security. You are totally cared for by mother, Mother Earth.
Prithvi Devi, Buvaneshwari. You are completely grounded and stable, totally safe.

- Now induce an experience of "lightness". A lightness and weightlessness in the whole body, as if you
were a helium balloon.

- You feel lightness in both legs, your arms feel lighter, so does your head.

- Your whole body is so light that it floats up, up through the bedrock, through the house, through the
various cloud layers and out of the atmosphere.

- You now also experience total darkness, weightlessness and security.

- The only thing you perceive is the large crescent that adorns his hair. You are totally cared for by Father,
the Heavenly Father. Dyeus Phiter, Buvaneshwara.

- Experience how your body floats freely above the floor, like a cloud. Be aware of your breathing,
relaxed and natural is your breathing.

- Bring your attention to your nostrils, be aware of the passage of air through both nostrils, with each
inhale and exhale.
- Now count your breaths yourself, count backwards from 27 to 1. Do it as follows:

- Inhalation 27
- Exhalation 27
- Inhalation 26
- Exhalation 26, only down to one.
- You are still aware of your breathing and the passage of air through your nostrils.
- Inhalation 2

- Exhalation2

- Inhalation1

- Exhalation1

- Stop counting your breath now.

- Now you are going to take a trip into your past. Normally you move forward in time, but now you have
to go back. You must direct your memory and consciousness to the moment you woke up in the
morning.

- Try to remember how the day was before you started the Yoganidra class. What you did earlier in the
day. Go back step by step, hour by hour, half hour by half hour, if you need. Try to experience what you
were doing, thinking and feeling at each moment. As alive as possible and totally objective. You are just a
silent witness, obseving.

- Bring your consciousness back to the 'now', you are aware that you are practicing Yoganidra.
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- Again we take the right hand, right thumb, index finger, middle finger, ring finger, little finger,
palm, wrist, elbow, shoulder and right armpit.

- We continue on the right side down to the thigh, knee, calf, ankle, heel, sole of the foot, right big
toe, second toe, third, fourth and finally right little toe.

- Bring your awareness to the left hand, left thumb, index finger, middle finger, ring finger, little
finger, palm, left wrist, elbow, shoulder and armpit.

- Continue down again to left thigh, knee, calf, ankle, heel, sole of foot, left big toe, second toe,
third toe, fourth toe and little toe.

- Right shoulder blade, left shoulder blade. Right buttock and left buttock, the spine and then the
whole back.

- The head, the forehead, the right eyebrow, the left eyebrow.

- Right eye, left eye. Right ear, left ear. Right cheek, left cheek. Nose and the tip of the nose, upper
 lip and lower lip. Chin and neck.

- Right breast and left breast, the whole chest, navel and stomach.

- Right leg and left leg, both legs.

- Right arm and left arm, both arms.

- The back, stomach and head. Full body.

- Be aware of your breathing, be aware of your body, that you are relaxed in your whole body.

- Be aware of your legs, arms, head. Your entire body is in contact with the floor.

- Be aware of your surroundings, sounds inside and outside.

- Be fully aware of the external world.

- Now Yoganidra is over.

- You can slowly move your body, stretch your legs and arms.

- When you feel that you are fully awake and aware, you can sit up and open your eyes.