Yoga Nidra 6 Week Course copy - avaniyogaacademy.com · 3 YOGA NIDRA - 6 WEEK COURSE This outline can be used as a template to offer a six-week course introducing students to Yoga

Yoga Nidra – 6 Week Course

Yours in Yoga – Debbie Avani

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CONTENTS

WEEK1 -CoreConcepts…………………………………………………………………………………..4 -BodySensing………………………………………………………………………………..…..5 -MeditationPractice/BodySensing………………………………………………….….7 -YogaNidraScript/InnerResource…………………………………………………...10 -Homework&Resources……………………………………………………………….…19

WEEK2 -Review…………………………………………………………………………………………...20 -Intention&HeartfeltDesire………………………………………………………….…21 -BreathSensing………………………………………………………………………………..22 -YogaNidraScript/Intention&HeartfeltDesire………………………………..23 -Homework………………………………………………………………………………….…..31 -Resources…………………………………………………………………………………….…32

WEEK3 -Review…………………………………………………………………………………………...33 -Feelings&Emotions………………………………………………………………………..34 -YogaNidraScript/Feelings&Emotions…………………………………………...36 -Homework&Resources…………………………………………………………….……44

WEEK4 -Review…………………………………………………………………………………………...45

-OppositesofBeliefs………………………………………………………………….……..46 -YogaNidraScript/OppositesofBeliefs……………………………………..……...47 -Homework&Resources…………………………………………………………….……55

WEEK5 -Review…………………………………………………………………………………………...56

-Joy&Equanimity……………………………………………………………………..……..57 -YogaNidraScript/Joy&Equanimity……………………………………..…….…...58 -Homework&Resources…………………………………………………………….……66

WEEK6 -Review…………………………………………………………………………………………...67

-Witnessing&PureAwareness………………………………………………….….…..68 -YogaNidraScript/Witnessing&PureAwareness…………..…………...…...69 -Homework&Resources…………………………………………………………….……77

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YOGANIDRA-6WEEKCOURSE

This outline can be used as a template to offer a six-week course introducingstudentstoYogaNidra inasystematicway. It leadsstudentsthroughthecoreconceptsof thepracticeandtounderstandthe importanceofeachone– InnerResource–Intention&HeartfeltDesires–BodySensing–Feelings&Emotions–Beliefs–Joy/Equanimity–andIntegration…

Iwouldn’t suggest thatyou follow itverbatim, ratherunderstand the flowandimportanceofeachandtranslatethepracticesintoyourownwords…

WEEK1

Introduce-BasicCoreConcepts

Introduce-BodySensing

Develop-InnerResource

WEEK2

Review-CoreConcepts:InnerResource,BodySensing

Introduce-IntentionandHeartfeltDesire

Introduce-BreathSensing

WEEK3

Review - Core Concepts: Intention, Heartfelt Desire, Inner Resource, BodySensingandBreathSensing

Introduce-OppositesofFeelingsandEmotions

WEEK4

Review-CoreConcepts:Sankalpa,BodySensingandBreathSensing,Feelings&Emotions

Introduce-OppositesofBeliefs(Thoughts,Images,Memories)

WEEK5

Review-CoreConcepts:Sankalpa,BodySensingandBreathSensing,Feelings&Emotions,Beliefs

IntroduceJoy/Equanimity/SenseofOK-ness

WEEK6

Review - Core Concepts: Sankalpa, Body Sensing, Breath Sensing, Feelings &Emotions,Beliefs,Joy

IntroduceWitnessing&PureAwareness

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CORECONCEPTS

The practice of Yoga Nidra offers you tools that you can use throughout yourlifetime to deal with difficult situations skillfully, and to develop a deep andsecuresenseofwell-being.

YogaNidraoranymeditation/reflectivepractice isaprocess,whichbeginsthemoment youmake a commitment to practice and each time you practice, theprocessdeepens.

Whileyoumayexperienceimmediatechangesinyourlife,itisjustaslikelythatchangewillhappengradually.Ineithercaseyouallowtheprocesstounfoldbyeitherattendingteacher ledsessionsor listeningtoanaudiorecordingofYogaNidraasahomepractice.

YogaNidrahelpsyoudiscoverastatethatexistsbetweensleepandwakefulnesswheredeephealingtakesplace.Duringtheprocessyou learntoremainawakeand alert, even as the body sleeps. At times during Yoga Nidra, you may fallcompletely asleep. This is normal. Gradually, however, youwill find that withpracticeyouremainalert,evenasthebodysleepssoundly.

Youdon’tneedanypreviousexperiencetopracticeYogaNidrabecausethere’sno right or wrong way to do this practice. Simply remain at ease, follow theinstructorsvoice,whilelettingyourexperiencebejustasitis.

WEEK1

• IntroduceBasicCoreConcepts

• IntroduceBodySensing

• DevelopInnerResource

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BODYSENSING–duringYogaNidra

WhatisBodySensing?

DuringBodySensing,yourotateyourattention throughoutyourphysicalbodyandobservephysicalandenergeticsensationsthatarepresent. Insomeplacesyoumay feel comfort or pleasure, in other places youmay feel discomfort orpain,while inotherareasof thebodyyoumay feelnothingatall.DuringBodySensing, as in all phases of Yoga Nidra, you aren’t trying to “change” or “fix”anything. You are simply observing what is present. If sensation is especiallystrong,youarelearningtosimplyobserveit,asitis.

DuringYogaNidra,youlearntowelcomeandalloweverythingtoarisejustasitis.Youhavenointentiontofightwithor“gobeyond”anythingthatarises.Evenwhen resistance does arise, that too iswelcomed to be here.When you allowsomething to rise without resistance, it bubbles up and dissolves, just likebubblesrisinguptothesurfaceofthelake.

Yoga Nidra draws its strength from the understanding that everything youwelcomeandallowtoariseinawareness,yougobeyond.

WhydowepracticeBodySensing?

Body Sensing is soothing to the nervous system and helpful for focusingattentionandbringingdeeprelaxationandthefeelingofwell-beingtoboththebodyandthemind.Assuch,itisaformofmindfulnesstraining.Ithelpsdevelopyourmind’sabilitytoremainundistractedforlongerandlongerperiodsoftime,whichhelpsconcentrationandone-pointednessofattention.

Thereareliterallytrillionsofthingsoccurringinourbodyatanygivenmomentandyetwe rarely take time to ‘check-in’withhowweare feeling.Ourbody isconstantlysendingus“messengers”thatareinformingusofhowwearefeeling,orwhatweneedtodo.

Youmayfeelpleasureinoneareaofyourbodywhilefeelingpaininanotherareaofyourbody.Imagineyourselfgettingashouldermassage.Yourshouldersmaybefeelingverygoodwhileatthesametimeyouhavepaininyourknee.Pleasureandpaincanbepresentatthesametime.

Sometimes the body “turns up the volume” in an attempt to get us to noticesomething. Ifyougrabahotpanoff thestove,youmayquickly jerkyourhandaway,“Ouch,thatishot!”Ourbodyisconstantlysendingusmessengers,manyofwhichwemissbecausewehaven’ttakenthetimetoseehowourbodyisfeeling.Eventually, it may have to shout by providing severe physical or mentalsymptoms,suchaschronicpainordepression.

ThegoodnewsisthatthepracticeofYogaNidrareawakensourinnatecapacityfor hearing even the subtlest cues the body is sending. When we can

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acknowledgeandwelcomethebody’ssubtlecues,wewillbeabletorespondandtakeappropriateactionlongbeforeourbodybecomessick.

ThisisoneofthemanyadvantagestopracticingYogaNidra.

Whydowespendmoretimeoncertainareasofthebodythanothers?

Certain parts of our body have more nerves endings, and therefore moresensationthanothers.Themouth,forexample,ispackedwithnerves.Theentirehead(includingtheears,noseandeyes),thehandsandthefeetareallfilledwithnerves, sowespendmore timehere, than inplaces like theshinsor forearms,wheretherearefewernervesendings.Thewaywerotateourattentionthroughthe body is important too. It relates to where and how the brain perceivescertainareas through themotor and sensory cortex.There is a sciencebehindtheYogaNidraprocess!

WhatdowehavetododuringBodySensing?

Nothingatall!Justobservewhatispresentwithoutcensoringortryingtochangewhatyoucomeupon.ConsiderBodySensingatimeto‘checkin’withyourbody,gettingtoknowitinnewways.Youmaybesurprisedwhatyoufind.Thereisasymphonyof sensationsconstantlyoccurringwhenwe take the time tonotice.Mostofall:Enjoy!

Whatarethedifferencebetweenbodysensingandothertypesofmeditation?

Whatdifferentiatesbodysensingfrommostformsofmeditationarethesomaticinquiries that point to the Awakeness that is already present, rather thansomething that needs to be cultivated. Regardless of whether thoughts arepresentornot,wakefulness isalreadyhere.Theveryactofseekingsomethingtakesyouawayfromthistruth.

Bodysensingcanhaveprofoundimplicationswithourdailylives.Aswebecomemoreattunedtoandtrustingofourbody’snaturalawakenessandintelligence,wecometobemorespontaneousandresponsivetoourexperiences.Thismightgetexpressedinitiallybyspeakingupforourselvesoranother,whenmemightnot have in the past, ormaking choices that aremore authentic for ourselves,ratherthanoverridingthemforthesakeofkeepingthepeaceorconforming.

As pure awareness expresses throughus, uninhibitedby conditionedpatterns,thereisagreatersenseoffreedomandofBeingLived.Whiletheircanstillbeasenseofselfwithapersonalityanda lifestory, it isenjoyedas thebeautyandawakenessoflifeexpressingitselfthroughouruniqueconstitution.Webecomeas both the pristine consciousness of Siva (thought) and the creativemanifestationofShakti(action)inthedivinedanceoflife.

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MEDITATIONPRACTICE–BODYSENSING/WELCOMINGSENSATIONS

Thinkingdiminishesasweactivateperceptionofsensation.

Bydoingthiswede-activatethedefaultnetworkinourbrainwhichisthepartresponsible for limitingbeliefs,storiesandhabitualpatterns–andactivate thepresentcentrednetworkwhichencouragesfeelingsofequanimityandharmony.

Thepracticeofbodysensingenablesustoshiftchannels.

TomoveoutofourBlahBlahmindstatetowardsouressentialnature,whichisbeyond,theconstraintsoftimespaceandstory!

The following script is also recorded for use as personal practice should youwish…

WELCOMINGSENSATIONS

Allowyourselftosettleandgetcomfortable…makeanyadjustmentsyouneedandtakeafewlongdeepbreaths.

Now begin to observe the feeling of the body … just as it is … sense yoursurroundings…thefeelingofthetemperatureoftheaironyourskin…noticingany sounds or smells around you… any sense of taste youmay have in yourmouth…allowallthefivesensestobewideopen…receivingwhatispresentinthismoment.

Bring tomind a place that you feel calm, nourished and safe… it could be anactualplaceyou’vevisitedoran imaginaryone…whateverplaceyoubring tomindletallyoursensesopenuptothisplace…whatdoesit looklike…noticeanythingaboutthisplacethatmightbringcomfortandsafety.

Notice how you may be feeling more relaxed whilst sensing this place … thebreathisslowandsteadyandthebodyisrelaxed…

As you attention begins to turn from the outer world begin to welcome thevarioussensationsthataredrawingyourattentioninyourbody…

Just let you attentionwander around your body – being called by a sensationhereorthere.

Watchhowyoumindmaywishtonameit!

Asmuchaspossible–letgoofnamingandsimplyallowsensing…

Welcomesensation…

LetmyvoicebecomeyourvoiceisIdirectyoutodifferentareasofyourbody.

Bringyourattentiontoyourjaw–welcomesensationsofthejaw

Themouth…theears

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Takeamomenttosenseyourleftear…yourrightear…bothearsatthesametime.

Welcomethesensationoftheskinofyourface…thenose…andeyes.

Welcomethesensationofthecrownofthehead…thebackoftheneckandtheshoulders.

Bringattentionintoyourarmsandhands.

Welcomingsensationfirstintoyourleftarm…andlefthand…thesensationofyourrightarm…andrighthand…nowbothhandsatthesametime.

Noticehowyourthinkingmindmaycomeintothispractice…gentlyguideittonoticingthesensationinyourhands.

Welcome sensations in your torso … the upper, middle and lower torso …welcomesensationintothefrontofthetorso…thebackofthetorso

Allow your attention tomove throughout the buttocks, pelvis and hips… andnoticethesensationoftheleftleg…theleftfoot…therightleg…andtherightfoot…bringattentionintobothlegsatthesametime.

Bringattentionintobothlegsandthepelvis

Bringattentionintobothlegs…thepelvis…torso…armsandhandsatthesametime.Aswellastheshoulders…neck…andhead…thewholebodyatthesametime

Welcomethesensationofthewholebodyasone…andletyouattentionnotonlyrest on the whole body but also the space around the body as if the field ofsensation that is your body is radiating out in front… behind…left… right…below…andabove.

Feelthewholebodyasradiatingsensation…

Asyouaredoingthisnoticehowthinkingmayslowdownofstopaltogether…thesenseofyourself…yourstory…noticehowitbeginstoletgo…

Attentionispresent…sensationispresent…activateyourattentionsothatyoucanfeeleverypartofyourbodyatthesametime.

Noticehowitmayfeeltoexperienceoppositesensationsatthesametime…

Feelyourlefthand…feelyourrighthand…nowfeelthembothatthesametime.

By feelingoppositesof sensationwede-activate thedefaultnetwork, the storytellingpartofourselves…andsoitbeginstofallaway.Webegintoenterintoamorepresentcentredandrelaxedstateofbeing.

Ifyoureyesareclosedtakeamomenttoslowlyopenthem…notallthewaybutpartially…keepthemopenedforafewmoments…thengentlyclosethemagain.

Canyoucontinuetosenseyourbody?

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Maybeopenandcloseyoureyesseveral timesso thatyoucankeepasenseofyourbodyasyoushiftfromanoutertoaninnersenseofbeing…

Let the eyes remain closed and spend the last moments of your practicewelcomingsensations…keepingattentionfocused…andinvitingsensationintooppositepartsofthebody.

Theleftfoot…therightfoot…bothfeetatthesametime

Thelefthand…therighthand…bothhandsatthesametime

Theleftshoulder…therightshoulder…bothshouldersatthesametime

Thelefteye…therighteye…botheyesatthesametime

Noticethequietsenseofpresencethispracticeencourages…

Rest in the stillness of yourbody for somemoments… simply enjoy thequietspace…

Slowlyandgentlybegintoreturntoawakingstateofconsciousness…beginbyfeelingthetemperatureonyourskin…noticeanysoundsorsmellsaroundyou… feel the body coming to life… take some deep breaths and begin to slowlymove the fingers and toes … stretch into the body and bring yourself into aseatedpositionwhenyouareready…

RecordingandPDFavailabletodownloadonline

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INNERRESOURCE

Handouts: • Inner Resource Worksheet - (download from the portal)

Spend time discussing and working through the worksheets to ascertain what each student’s Inner Resource may be to them.

YOGANIDRAPRACTICESCRIPT–INNERRESOURCE

The theme of today’s practice session is the Inner Resource, ameditative toolthathelpsyouexperienceasenseofwellbeingwhateveryourlifecircumstance.Your Inner Resource is a personal ‘safe haven’where you feel secure, safe, atease,andexperienceasenseofwell-beingandpeaceofmind.Itcanbearealorimagined place, so feel free to use images to help you develop your innerresource.

For instance, you might include people, animals, favorite things, meaningfulsymbols,scenesinnature,orsimplythefeelingofwellbeingasyoudevelopandputyourInnerResourceintoplace.

Your Inner Resource is unique to you. Please use all of your five senses, todevelopandexperienceitincludingimages,sensations,sounds,smells,andeventastes. As you practice, note in your body where you feel these sensoryexperiences in your body, andhow theyhelp invite into your body sensationsandfeelingssuchaswarmthandrelaxation.

As you spend time imagining your Inner Resource, feel it blossoming into apowerfulandeffectivetoolyoucanuseatamomentsnotice.RemembertobringyourInnerResourcetomindwhenyoupracticeiRestandduringyourdailylife,whenever youbegin to feel overwhelmedby an emotion, thought,memory, orsituation,orwhenyouwishtoinviteintoyourbodythefeelingofrelaxationandwell-being. It’s purpose is to support you to feel calm, secure, and at ease, ineverymomentofyourlife.

SETTLINGIN(1minute)

Beginyourpracticebyfindingacomfortablelyingorseatedposition……feelingsupported by the surface your body is resting upon…… allowing your eyes toremainopen,orgentlyclosed……takingtimetosettle intoapositionthat feelsjustright……(Pause)

During Yoga Nidra, you are guided to notice and feel physical sensations, thebreath,emotions, thoughts,andfeelingsofwell-beingor joy,andtoexperience

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yourselfasthewitnessofallofthesecomingsandgoings......

Whateveryouexperienceisperfect,justasitis……

Nowsimplyrestateaseandfollowmyguidance...allowingmyvoicetobecomeyourvoice......

WELCOMINGMESSENGERS(1minute)

DuringYogaNidrawelcomeeveryexperienceasamessengerthatisinvitingyouto explore sensations, emotions and thoughts,without trying to change, fix, ormakeanythinghappen......(Pause)......

Asyouwelcomewhateverisarising,yourbodyandmindarelearningtoremainat ease…… while you discover the place within that is always at ease andpeaceful…… experiencing yourself to be unchanging well-being…… witnessingpresencethatiswelcomingeverything……

Nowfeelyourbodysettlingcompletelyintostillness......(Pause)......

SENSESWIDEOPEN(1minute)

Bringattentiontoyoursenses……noticethetasteinyourmouth……(Pause)……the sounds around you...... (Pause)…… smells…… (Pause)…… images or colorsbehindyoureyelids……(Pause)……thetouchoftheaironyourskin……(Pause)…yoursensesopenandalive……(Pause)......

INTENTION(2minutes)

BringtomindyourIntentionfortoday’spractice……Howwouldyouliketofeelduring,andasaresultofyourpractice?......(Pause)……Perhapsasenseofinnerpeace,joy,orwell-being……(Pause)…...perhapsrelieffromphysicaldiscomfort,habitualpatternsoremotionalpain……(Pause)…...

Your Intention may be as simple as to remain alert throughout this entirepractice……butwhateveritis,allowyourIntentiontoemergefully……(Pause).....feeling your Intention as an ally, supporting you to be focused and alertthroughoutyourpracticeandinyourdailylife…...affirmingthisandthefeelingofyourIntentionwithyourentirebodyandmind……(Pause)…...noticinghowitsupportsyouduringyourpractice,andinyourdailylife……(Pause)…...

HEARTFELTDESIRE(2minutes)

Allow your heart’s deepest desire to arisewithin…… something that youwantmorethananythingelseinlife……(Pause)……

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Thismaybeadesire foryourself, foranother,or for theworldaroundyou……Whatever it is allow this longing to riseupnaturally as yourdeepestheartfeltlonging…...(Pause)…...perhapsit’sthefeelingofbeingwhole,healed,andhealthy,thefeelingofdeepself-acceptance,peace,orwellbeing…...(Pause)…...

Whatever it is welcome and affirm your Heartfelt desire in the present tensewith your entire body as if it’s true right now…… (Pause)…... Then, set yourdesireasideandnoticehowitreturnsattheendofpractice,orasyougoaboutyourdailylife…

INNERRESOURCE(2minutes)

Now allow your Inner Resource to emerge…… a special place where you feelsecureandatease......(Pause)......

Perhapsaroom......oraplaceinnature……animageofafavoritesymbol......orthefeelingofdeeppeace……

WhateveryourInnerResourceis…imagineitusingallofyoursenses……noticingsounds...... (Pause)…... smells…... (Pause)…... tastes…... (Pause)…... colors…...(Pause)…... shapes that are present…… (Pause)…... sensing feelings of security,ease, and well-being as you imagine your Inner Resource…… (Pause)…...experiencing feelings of security within you that are always available at amomentsnotice……

Asyoudothisnoteinyourbodywhereyoufeelwarmandrelaxed…...knowingthatyoucantoreturntothissecureplaceofwell-beingatanytimeduringyourpractice,orduringdaily life…...wheneveryouneed to feel secure, calm,andatease...

SHEATHOFSENSATION(5minutes)

Now, let thesoundofmyvoicebeyourguideandsupportyou inexperiencingsensationsthroughoutyourbody…...

As I name each area you may feel sensations that are present, or nothing inparticular,butwhateveryouexperienceisjustasitisinthismoment…...

Mouth……bringattentiontosensationsinsidethemouth……roofofthemouth…floor……insidecheeks, left......andright……backof the throat……tongue……theentiremouthafieldofsensation……(Pause)

Theears,leftear……rightear……sensingbothearsatthesametime…...(Pause)

Welcoming the breath as pure sensation in the nose…... left nostril…… rightnostril……bothnostrilsatthesametime……

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The eyes…… left eye…… right eye……both eyes together…… a field of radiantsensation……

Sensingforehead…...scalp…...backoftheheadandneck……insidethethroat……

Left shoulder…… left upper arm…… forearm…… wrist…... left palm…… andfingers…… the entire left arm…… right shoulder…… right upper arm……forearm……wrist……rightpalm……andfingers……theentirerightarm……botharmstogetherasonefieldofsensation...

Upper chest…… upper back…… middle chest…… middle back…… abdomen……lowerback……theentiretorsoasafieldofsensation…...

Leftbuttock……lefthip……thigh……knee…...leftforeleg……foot……andtoes……theentireleftleg……

Right buttock…… right hip…… thigh…… knee…... right foreleg…… foot…… andtoes……theentirerightleg……sensingbothlegsatthesametime…

Sensing theentire frontof thebody……backof thebody…… left side……rightside…… Sensing the entire body…… inside and outside as a field of radiantsensation……

Awareness

Andbeawareofallthatisnowpresentinyourawareness……feelingyourselfasthe one who is aware of everything that’s present…… first sensing what’spresent…… then experiencing yourself as the field of awareness in whicheverythingiscomingandgoing……(Pause)

SHEATHOFBREATHANDENERGY(3minutes)

BreathAwareness

Becomeawareof thebodybreathing……the flowof thebreathas sensation inthenostrils……theabdomengentlyrisingasbreathflowsin…...andreleasing,asbreathflowsout……(Pause)

No need to change anything…… (Pause)…... The body breathing naturally andrhythmically…… in-breath, abdomenrising……out-breath, abdomenreleasing…noneedtochangeanything……thebodybreathingitself…...(Pause)

BreathCounting

Begin counting each breath silently backwards from 7 to 1 in the followingmanner… in-breath, abdomen rising7……out-breath, abdomen releasing7….…

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in-breath,abdomenrising6……out-breath,abdomenreleasing6……continuingcountingandbreathinginyourbody’sownnaturalrhythm…(Pause)

If you lose count, beginning again at 7…... (Pause)…... breathing, counting andbeingwitheverythingjustasitis…...(Pause)…...

Nowletgoofcountingwithnoneedtoreach1……andbeawareofthefieldsorflows of sensation throughout the body…… (Pause)…... and in the mouth……face…… scalp…… neck…… throat…… shoulders…… arms…… hands…… torso……pelvis……legs……andfeet…...(Pause)

Awakeandalert…...Thebodyafieldofradiantsensation…(Pause)

Awareness

Andbeawareofallthat’snowpresentinyourawareness……feelingyourselfasthe one who is aware of everything that’s now present…… sensing what’spresent…… then experiencing yourself dissolving into being the field ofawarenessinwhicheverythingisarising……(Pause)

SHEATHOFFEELINGSANDEMOTIONS(5minutes)

OppositesofFeelings

Rememberthatanytimeyouexperiencetheneedtofeelsecureandatease,youcanreturntoyourInnerResourceatamoment’snotice…...

Nowbring attention to feelings that are present throughout the body, such aswarmth, or coolness…… heaviness, or lightness…… comfort, or discomfort……allowingthemtoblossomfullyintoyourbody……(Pause)……andifnofeelingsarepresent,asmayhappen,simplywelcomingwhateverispresent……(Pause)

Ifit’shelpful,locatetheoppositeofwhateveryouarefeeling……ifyou’refeelingwarmth, find coolness…… heaviness, find lightness…… comfort, finddiscomfort……(Pause)

Welcominganoppositeoffeelingfullyintothebody...(Pause)

Now,welcomebothoppositesoffeelingintothebodyatthesametime…withoutthinking, simply experiencing how doing this affects your body and mind……(Pause)

OppositesofEmotion

Nowbringattentiontoanemotionthatispresentinyourbody,oronethatyouareworkingwith in your life…... (Pause)…... or recall amemory that invites a

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particular emotion into your body…… (Pause)…... welcoming the emotion assensation intoyourbody……(Pause)…... inviting thisemotion tounfold fullyassensationinthebody……(Pause)...andifnoemotionispresentthere’snoneedtomakeanythinghappen……simplywelcomingwhateverispresent……(Pause)

Ifanemotionispresent,whereareyoufeelingitinyourbody?……

Allowingittoblossomfullywhilewelcomingthoughts,images,ormemoriesthatco-arisewiththisemotion……(Pause)

And if its helpful, allow an opposite emotion to emerge… perhaps recalling amemorythatinvitesthisoppositeemotionintoyourbody……

Where do you experience it in your body?...… taking your time……welcomingthisoppositeofemotion……(Pause)

And now moving back and forth several times between opposite emotions…experiencingfirstone…... thentheother……sensinghoweachisexperiencedinthebody……(Pause)

Now, inviting both emotions into awareness at the same time…… withoutthinking,simplyexperiencinghowthisaffectsyourentirebodyandthemind……(Pause)

Awareness

Andbeawareofallthatisnowpresentinyourawareness……feelingyourselfasthe one who is aware of everything that’s now present…… sensing what’spresent…… then experiencing yourself as the field of awareness in whicheverythingisarising……(Pause)

SHEATHOFCOGNITION(4minutes)

Rememberingthat there’snorightorwrongwayofdoinganyof this,andthatyour welcome to return to your Inner Resource at any time…... welcome athoughtorbeliefthatyousometimesfallinto,ortaketobetrueaboutyourself..…(Pause)……

Andifnobeliefisarising,simplybeingwithwhateverispresent……ifthereisabeliefpresent…asyouholdthisbeliefaboutyourselftobetrue,whereandhowdoyoufeelitinyourbody...(Pause)…...sensinghowthisbeliefaffectstheentirebody…...(Pause)

Noticinganyimages,emotions,orthoughtsthatco-arisewiththisbelief,withouttryingtochangeanything……(Pause)

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If its helpful, bring tomind the opposite of this belief…... and as you hold thisopposite belief about yourself to be true, how does it affect your body?......(Pause)

Welcominganyimages,emotions,ormemoriesthatalsoemerge…...(Pause)

Being present to your experience just as it is without trying to change or fixanything……(Pause)

Andnow,inyourownrhythm,alternateseveraltimesbetweentheseoppositesofbelief......welcomingfirstoneastrue,thentheother……experiencinghoweachbeliefactsuponyourbodyandthemind……(Pause)

Now welcome both beliefs at the same time…... while experiencing how thisaffectsyourentirebodyandthemind……(Pause)

Awareness


SHEATHOFJOY(2minutes)

Beattentive tosensations throughoutyourbodyofpleasure,happiness, joy,orwell-being,orperhapsrecallaparticulareventfromyourlifethatinvitesfeelingsofpleasure,joy,orwellbeingintoyourbodyrightnow……(Pause)

Welcomingwhateveremerges,justasitis……(Pause)

Perhapsexperiencing the sensationof joyas an inner smile that radiates fromyour heart…… the heart smiling……. and this smile of sensation expandingthroughoutyourentirebody……flowingout intoyour torso,armsandhands…down into the pelvis, legs, and feet…… flowing up into the head and face……mouth, lips, and eyes smiling….… the entire body smiling…… radiant and alivewith the feelingof joyorwell-being,ora senseofbeingOK justasyouare……(Pause)

Awareness


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SHEATHOFPUREAWARENESS(1minute)

DissolvingintoBeingpureAwarenessItself……openandspacious……

BeingAwarenessinwhicheverythingiscomingandgoing…awarenessinwhicheverythingiswelcomejustasitis……(Pause)

EVERYTHINGJUSTASITIS(4minutes)

Being Awareness and reflecting upon all that has been or is now present……sensations…… emotions…… beliefs…… joy…... well-being…… the experience ofbeingpureAwareness……(Pause)

Everythingjustasitis……yourselfjustasyouare…...(Pause)

HEARTFELTDESIRE&INTETNTION

Now,comebacktoyourInnerResource……yourplaceofground,security,andwell-being…...(Pause)

Noticingyourbreathing…...easyandrhythmic……foreheadateaseandcool……belly…...hands…...andfeet…...warmandatease…...(Pause)

And bring to mind your Intention for this practice…... perhaps noticing theformationofanIntentionforyournextpractice…...(Pause)

Recall your Heartfelt Desire as a resonance of sensation in your body......experiencingitasanaccomplishedfactinthismoment…….(Pause)

AwarenessAwakeToItself

And imagine going about your daily life……noticing sensations, emotions, andthoughts all constantly changing…… yet all the while feeling yourself asunchanging spacious Awareness in which everything is coming and going……(Pause)

EYESOPENPRESENCE

Now, taking your time transitioning to your alert and wide-awake state ofwakefulness…...sensingyourbody……theroomaroundyou……eyesopeningasyou feel ready…... perhaps wiggling your fingers and toes…… moving yourbody…… reorienting towhere you are…... andwhere you are going……comingfullyalertandwide-awake......

Andperhaps,beforeendingyourpractice,experiencethefeelingofgratitudefortaking time to practice Yoga Nidra…... welcoming and loving your self…...experiencingyourselfastimeless,open,andspaciouswell-beingthatisperfect

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justasitis,andyourselfaswhole,healthy,andperfect,justyouare…...yourselfasunchangingspaciousawareness inwhicheverything isunfolding…...andtheunderstanding that you alwaysknow theperfect response to eachmoment, asyoutakethetimetowelcomeyourdeepestknowing…...(Pause)

Thankingyourselffortakingthistimetopractice

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HOMEWORKUNTILNEXTSESSION

BODYSENSING

• Developasenseofyourbodyanditsneedsinanysituationthroughoutyourday–keeplisteningandactingonthoseneeds,ratherthanignoringandjustgettingon…

• Reflectivequestionsafterpractice

–WhilelisteningtothewisdomofmybodyIfeltrelaxedandatease?

–Ifeltexpansiveandlight,likeIwasfloating?

–Ifoundsensationinpartsofmybody?

–Ifeltsleepyandmayhavefallenasleep?

–ormaybeuseyourownwordstodescribeyourexperience….

INNERRESOURCE

• Weaveyouinnerresourceintoyourdailylife–startyourday,spendyourdayandendyourdaynourishingyourinnerresource.Recallitwhenyouare feeling relaxed, experiencing stress,when you are happy or sad, orfeelingpeacefulorangry….

• Reflectivequestionsafterpracticeandwhenusinginnerresource

–WhentappingintomyinnerresourceIwassurprisedwhatcameup?

–Thefeelingwasfamiliar?

–Ithelpedmefeelmorepeacefulinmybody?

–Therewereanumberofimagesthatcameup?

–ormaybeuseyourownwordstodescribeyourexperience….

INNERRESOURCEWORKSHEET–availableasaPDFonthewebsite

INNERRESOURCETALK–availableasanaudioonwebsite

INNERRESOURCEYOGANIDRA–availableasaPDFonthewebsite

INNERRESOURCEYOGANIDRA–availableasanaudioonwebsite

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REVIEW

It'simportanttocontinuallyreviewandassesspracticeasthisbringstheprocessoflearningandactiontogether.Itcanalsoofferaspaceforstudentstotalkovertheirexperiencesandfeelsupportedthroughtheprocess.

Sobyreviewing,inthiscaseInnerResourceandBodySensing,ithelpsthegroupmakeuseofpersonalexperiencefortheirlearninganddevelopmentasitactsasaprocessing,debriefingandreflectivepractice…

Ihaveincludedmoreinformationonreviewingontheonlineportal…

WEEKTWO

• ReviewCoreConcepts:InnerResource,BodySensing

• IntroduceIntentionandHeartfeltDesire

• IntroduceBreathSensing

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INTENTIONS&HEARTFELTDESIRES

Handouts: • Intention Worksheet - (download from the portal) • Heartfelt Desire Worksheet - (download from the portal)

Spend time discussing and working through the worksheets to ascertain what each students Intention and Heartfelt desire may be to them. INTENTIONS

Affirming your Intention may be as simple as to remain alert and awakethroughoutthispractice…ortofindrelieffrompain,orunderstandaphysicaloremotionalpain.

Itmaybehelpfultoaskyourself,“HowwouldIliketofeelduring,andattheendofthispractice?”...YourIntentionsetsthetone,andsupportsyoutoremainalertin each moment. It also helps you let go of distracting thoughts and developsupportivehabits.AswellasaffirmingyourIntentionatthebeginningandendofeachpractice,itisalsohelpfultoaffirmyourIntentionbetweenthroughoutyourdailylife.

IttakestimetodevelopaclearIntention,andkeepinmindthatthecleareryourIntention is, the more powerful your practice will be. Your Intention may bedifferentforeachpractice,orremainthesameovermanysessions.Whateveritis,makecertainthatyourIntentionisjustrightforyou.YourIntentionwillhelpyouactualizeyourdeepestHeartfeltDesire.

HEARTFELTDESIRES

In affirming yourHeartfeltDesire youwant to inquire of your self, “What is itthat Imostwant in this lifetime?” “What is it thatmostmotivatesme into theworld?” This may be a desire for health, healing, love, acceptance, or to be acompassionate,kind,andlovinghumanbeing.YourHeartfeltDesireiswhatyourIntentionfortoday’spracticewillnourishandhelpactualize.

ItisimportanttoalwaysphraseyourHeartfeltDesireinthepresenttense,asanalreadytruereality,andallowittoevokeanemotionalfeelinginyourbodyforthetruththatitisconveying.

Instead of saying “I will be healthy”, or “I will feel loved”, or “I will becompassionateandkind”,affirminsteadthat,“InmydeepestbeingIamalwayswhole,healed, andhealthy,”or “I amadeeply loving,kind, andcompassionateperson.”

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BREATHSENSING

Spend time discussing the importance of breath sensing as a part of the practice of Yoga Nidra – more information on this subject with suggested practices can be found on the portal

YourBreathisoneofyourmostpowerfulhealingresources.Forinstance,deep,slow, and rhythmic whole-body breathing can reduce anxiety, fear, pain, anddepression;activateyour immunesystem; increaseyourability toconcentrate;and releasehealingand “feel-good”hormones, suchas serotoninandoxytocin.Deep breathing does this by activating your parasympathetic nervous systemandarest-renew-healresponse,ultimatelyhelpingyoufeelrelaxed,incontrolofyourexperience,andconnectedwithyourselfandtheworld.

The practice of “Breath Sensing,” a meditation technique that teaches you toobserve,experience,andregulateyourbreathingpatterns,offersawaytoaccessthe benefits of deep, rhythmic breathing any time you’d like. By mindfullyfollowingandobservingyourbreath,youdeveloparelationshipwithitandstartto thinkof it as amoment-to-moment flowof sensation, energy, and feedback.Focusing on the breath in this way helps to deactivate your brain’s defaultnetwork,whichallowsyoutolocateyourselfinspaceandtime.Turningoffthisnetwork enables you to release obsessive thinking; it also activates yourparasympatheticnervoussystem,encouragingyourmindandbodytorelax.

BREATHCOUNTING

Youcanalsopracticebreathsensingbycountingyourbreaths—apracticethat’suseful in developing focused attention and concentration. To succeed atanything, be itmeditation, awork-related task, gettinga goodnight’s sleep, ordevelopingasenseofwell-being,youneedtomaintainsingle-pointedfocusforthe duration necessary to accomplish your goal. Breath counting helpsstrengthenthisabilityforaslongasataskneedsyourcompleteattention.Whencountingbreaths,you’llfindyourselfdistractedbyrandomthoughts.Whenthisoccurs,gentlyandnonjudgmentallyrefocusandbegincountingagain.Eachtimeyou refocus, you’re strengthening your ability to remain undistracted duringbreathcounting,aswellasinyourdailylife.

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YOGANIDRAPRACTICESCRIPT–INTENTIONS&HEARTFELTDESIRES

SETTLINGIN(1minute) Beginyourpracticebyfindingacomfortablelyingorseatedposition……feelingsupported by the surface your body is resting upon…… allowing your eyes toremainopen,orgentlyclosed……takingtimetosettle intoapositionthat feelsjustright……(Pause)

During Yoga Nidra, you are guided to notice and feel physical sensations, thebreath,emotions, thoughts,andfeelingsofwell-beingor joy,andtoexperienceyourselfasthewitnessofallofthesecomingsandgoings......









INTENTION(2minutes)


Your Intention may be as simple as to remain alert throughout this entire

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practice……butwhateveritis,allowyourIntentiontoemergefully……(Pause).....feeling your Intention as an ally, supporting you to be focused and alertthroughoutyourpracticeandinyourdailylife…...affirmingthisandthefeelingofyourIntentionwithyourentirebodyandmind……(Pause)…...noticinghowitsupportsyouduringyourpractice,andinyourdailylife……(Pause)…...












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Awareness



BreathAwareness

Becomeawareof thebodybreathing……the flowof thebreathas sensation in

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thenostrils……theabdomengentlyrisingasbreathflowsin…...andreleasing,asbreathflowsout……(Pause)


BreathCounting

Begin counting each breath silently backwards from 7 to 1 in the followingmanner… in-breath, abdomen rising7……out-breath, abdomen releasing7….…in-breath,abdomenrising6……out-breath,abdomenreleasing6……continuingcountingandbreathinginyourbody’sownnaturalrhythm…(Pause)


Nowletgoofcountingwithnoneedtoreach1……andbeawareofthefieldsorflows of sensation throughout the body…… (Pause)…... and in the mouth……face…… scalp…… neck…… throat…… shoulders…… arms…… hands…… torso……pelvis……legs……andfeet…...(Pause)

Awakeandalert…...Thebodyafieldofradiantsensation…(Pause)

Awareness



OppositesofFeelings




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OppositesofEmotion

Nowbringattentiontoanemotionthatispresentinyourbody,oronethatyouareworkingwith in your life…... (Pause)…... or recall amemory that invites aparticular emotion into your body…… (Pause)…... welcoming the emotion assensation intoyourbody……(Pause)…... inviting thisemotion tounfold fullyassensationinthebody……(Pause)...andifnoemotionispresentthere’snoneedtomakeanythinghappen……simplywelcomingwhateverispresent……(Pause)







Awareness




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Awareness






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Awareness















EYESOPENPRESENCE

Now, taking your time transitioning to your alert and wide-awake state ofwakefulness…...sensingyourbody……theroomaroundyou……eyesopeningas

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you feel ready…... perhaps wiggling your fingers and toes…… moving yourbody…… reorienting towhere you are…... andwhere you are going……comingfullyalertandwide-awake......

Andperhaps,beforeendingyourpractice,experiencethefeelingofgratitudefortaking time to practice Yoga Nidra…... welcoming and loving your self…...experiencingyourselfastimeless,open,andspaciouswell-beingthatisperfectjustasitis,andyourselfaswhole,healthy,andperfect,justyouare…...yourselfasunchangingspaciousawareness inwhicheverything isunfolding…...andtheunderstanding that you alwaysknow theperfect response to eachmoment, asyoutakethetimetowelcomeyourdeepestknowing…...(Pause)

Thankingyourselffortakingthistimetopractice…

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INTENTIONS

• Taketimeat thestartofyourmeditationtoset firm,clear, intentions inthepresenttense

• Setintentionsatthebeginningofeachdayifthisisnotyourpracticetime.

• Reflectonthepracticeofsettingintentionswiththefollowingquestions

–Settinganintentionhelpedmeremainengagedinthepractice?

–Helpedclarifymygoalsforthismeditationandthedayahead

–Helpedmeremainfocusedandproductiveduringtheday?

–Helpedmefeelgoodaboutkeepingpromiseswithmyself?

HEARTFELTDESIRES

• Remindyourself of youheartfelt desirenot onlywhenyoupractice butduringdailylifetoo–whenyoufeelyouneedtoandevenwhenalliswellsothatitremainsaconstantsourceoninspiration!

• Reflect on the practice of using your heartfelt desirewith the followingquestions

–Usingmyheartfeltdesireregularlyhelpedmeexperiencemeaningandpurposeinmylife?

–Letmefeelinharmonywithalllifeandmyself?

–Helpedmemeetchallengesandaccomplishmygoals?

–Helpedmeexperiencetrustandsafetywithinmyself?

BREATHSENSING

• Usethebreathtocalmandsteadythemindthroughoutthedayaswellasnoticingitseffectsduringyourmeditation.

• Reflectonthemindfuluseofyourbreathwiththefollowingquestions

–WhiletuningintomybreathIfeltmorerelaxed?

–Mybreathslowedanddeepened?

–Theboundariesofmybodyseemedtodissolve?

–Ifeltmoreconnectedtomyself?

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INTENTIONWORKSHEET–availableasaPDFonwebsite

HEARTFELTDESIREWORKSHEET–availableasaPDFonwebsite

INTENTION/HERTFELTDESIRETALK–availableasanaudioonwebsite

INTENTION/HFDESIREYOGANIDRA–availableasaPDFonwebsite

INTENTION/HFDESIREYOGANIDRA–availableasanaudioonwebsite

BODYSENSING–availableasaPDFonwebsite

BODYSENSING–availableasanaudioonwebsite

33

REVIEW


Reviewing helps the groupmake use of personal experience for their learninganddevelopmentasitactsasaprocessing,debriefingandreflectivepractice…

WEEK3

• Review,Intention,HeartfeltDesire,InnerResource,BodySensing&BreathSensing

• IntroduceOppositesofFeelingsandEmotions


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FEELINGS&EMOTIONS-(OPPOSITES)

Handouts: • Feelings & Emotions Worksheet - (download from the portal)

Spend time discussing and working through the worksheets to ascertain what each student’s connection to feelings and emotions are. During the session they can choose from the list those that resonate and they can personalize their Yoga Nidra practice to work with specific feelings and emotions and their opposites.

Feelingssuchascomfort,discomfort,hot,cold,dullorsharp,aswellasemotionssuch as anger, fear, joy, sadness, disgust, shame, excitement, are exquisitemessengersthatprovideuswitharichsourceofinformationonhowweneedtorespondtotheworldaroundandwithinourselves.

If we reach out to touch a hot stove, pain comes as awarning thatwe are indangerofburningourhand.Ifwehaveanexpectationthatisthwarted,irritationarises to alert us that we need to re-examine the reality of the situation. Inthemselvesfeelingsandemotionsareneithergoodnorbad,norrightorwrong.Theysimplyprovideinformation.

Ourfirsttask,then,istoacknowledgeandwelcomethelegitimacyandnecessityof our feelings and emotions as messengers. We need to welcome them andunderstand their purpose if we are to be healthy, happy, and well-adjustedhumanbeings.

Oursecondtaskistobecomeproficientatrecognizingthevarietyoffeelingsandemotionswemayexperienceinlife.Weneedtobesensitivetotheentirerangeof feelings and emotions, and to have the attitude that they each are to bewelcomedandunderstoodratherthanrepressed,deniedoreven,insomecases,expressed.

YogaNidraisaprocessthathelpsusrecognize,welcome,understand,workwith,andmovebeyondourfeelingsandemotionsratherthanbecomingcaughtupandhopelesslymireddowninthem.

WITNESSING

Witnessing during Yoga Nidra sharpens our ability to witness feelings andemotions as they arise. Witnessing is a neutral stance wherein we place nojudgmentsuponwhatweexperience.Instead,weobservewhatpassesinfrontofus as a neutral witness of all that arises internally as feelings and emotions.Witnessingallowsustoseethelargerpicturethatsooftenescapesuswhenweonlybecomeembroiledinemotionalreaction.

Aswebecomeestablishedinwitnessingwerealizethatallfeelingsandemotionsaretransitoryinnature.Theyareconstantlychanging.Tothedegreeweidentifywith,andreact toouremotions,webecomeslaves to them.Aswedevelopthe

35

capacity to welcome and be with all our emotions, with-out repressing orreactively expressing what we feel, as if by magic emotions shift and change.Onlythencanweclearlyrecognizeourappropriateresponsetoeachsituationinourlife.

Byourwillingnesstomeet,greet,welcome,andexperienceouremotions,wegobeyond them. In fact, the word ‘experience’ means “to go through somethingfully,leavingnotracebehind.”

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YOGANIDRAPRACTICESCRIPT–EMOTIONS&FEELINGS(OPPOSITES)











INTENTION(2minutes)



37













38












Awareness



BreathAwareness


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BreathCounting



Nowletgoofcountingwithnoneedtoreach1……andbeawareofthefieldsorflowsofsensationthroughoutthebody……(Pause

OPPOSITESIDESBREATHING(2minutes)

Now, while gently retaining the breath at the top of inhalation, bring yourattention into the left side of the body…... and while exhaling and inhalingwelcomesensationthroughouttheleftsideofthebody……(Pause)

Then,whilegentlyretainingthebreathat thetopof inhalation,bringattentioninto the right side of the body…... exhaling and inhaling welcoming sensationthroughouttherightsideofthebody……(Pause)

Goingbackandforthfromonesidetotheotheratyourownbreathingspeed……(Pause)

Experiencingsensation firstononesideof thebody……then theotherside……(Pause)……Givingtimeduringretentionforsensationtocompletelyshiftacrossthemidline……(Pause)

And when you are ready, while holding the breath, sense the entire bodysimultaneouslywhile allowing thebody to return to its ownnatural breathingrhythm…(Pause)

Awareness


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OppositesofFeelings






OppositesofEmotion







Now, inviting both emotions into awareness at the same time…… without

41

thinking,simplyexperiencinghowthisaffectsyourentirebodyandthemind……(Pause)

Awareness











Awareness


42





Awareness











And bring to mind your Intention for this practice…... perhaps noticing the

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formationofanIntentionforyournextpractice…...(Pause)




EYESOPENPRESENCE




44

HOMEWORKUNTILNEXTSESSIONWhenpracticingYogaNidrausethesheetstoworkwithfeelingsandemotionsthatconstantlytrouble,confuseorre-occurforyou.

You can also use this technique during your day if you find yourself in achallenging situation that leaves you feeling unsettled. For instance you havehadadisagreementwithalovedonethatleavesyoufeelingangry.

• Locate the feeling of anger in your body –where do you feel it in yourbody–what is thequalityof the feeling–notice itwithout judgmentorfallingbackintothestory

• What is the opposite to anger for you – when you think of this wordwheredoyoufeelitinyourbody–staywiththisoppositeforsometime

• Alternatebetweenangeranditsoppositeforsometime–noticingwhereandhowyoufeelitandanychanges

• Thencall inbothtogetherandnoticehowthisfeels–bothangeranditsopposite….

Reflect on using the practice of opposites in your practice with the followingquestions.Whenworkingwithopposites–

• Irecognizedanemotionasaphysicalsensation

• Iwasabletofindanoppositeemotioninmybody

• Iwasabletomovebackandforthbetweentwoemotions

• AnactionorintentionarosethatIwilltakeintomyday

FEELINGS&EMOTIONSWORKSHEET–availableasaPDFonwebsite

FEELINGS&EMOTIONSTALK–availableasanaudioonwebsite

FEELINGS&EMOTIONSYOGANIDRA–availableasaPDFonwebsite

FEELINGS&EMOTIONSYOGANIDRA–availableasanaudioonwebsite

45

REVIEW



WEEK4

• ReviewCoreConcepts:Sankalpa,BodySensingandBreathSensing,

• Feelings&Emotions

• IntroduceOppositesofBeliefs(Thoughts,Images,Memories)


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OPPOSITESOFBELIEFS-(Thoughts,Images,Memories)

Handouts: • Opposite of Beliefs Worksheet - (download from the portal)

Spend time discussing and working through the worksheets to ascertain what each students connection to beliefs are. During the session they can choose from the list those that resonate and they can personalize their yoga nidra practice to work with specific beliefs and their opposites.

Thethemeoftoday’spracticeisBeliefs,aYogaNidratoolthatteachesushowtowelcomethoughts,asmessengersthathelpusrespond,ratherthanreact,tolife.Thoughts are neither good nor bad, nor right or wrong. They simply provideinformation.To thedegree thatwereact toour thoughts,webecomeslaves tothem.Tothedegreethatweareabletowitness,experience,andbewiththem,weareabletorespondappropriatelytoeachsituationweencounter.

Likeemotions,thoughtsco-arisewiththeiropposites,whicharecomplimentarypolaritiesthatarisewithintheunifiedfieldofourawareness.YogaNidrateacheshowtotranscendoppositesandrestoreoursenseofwell-being.

Whenweexperienceonlyone-halfofapairofopposites,forinstancegriefversusjoy,or shameversuspotency,weremainstuck inourexperience.DuringYogaNidra,eachbeliefispairedwithitsopposites,andwelcomingreplacesrefusing,whichleadstopsychologicalintegrationandwellbeing.

Whenwelocateabelief,wepairitwithitsopposite.“Iamunlovable”mightbepairedwith“I love and valuemyself.” “I amnot good enough”might be pairedwith “I am always doing the best that I knowhow.”We intentionally invite indisquietingbeliefs andmemories in order to restore our innate capacity to bewith what life brings to our table. In so doing, Yoga Nidra teaches us how tonavigateconflictandregainourequilibriumandinnersenseofwell-being.

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YOGANIDRAPRACTICESCRIPT–OPPOSITESOFBELIEFS











INTENTION(2minutes)


48

Your Intention may be as simple as to remain alert throughout this entirepractice……butwhateveritis,allowyourIntentiontoemergefully……(Pause).....feeling your Intention as an ally, supporting you to be focused and alertthroughoutyourpracticeandinyourdailylife…...affirmingthisandthefeelingofyourIntentionwithyourentirebodyandmind……(Pause)…...noticinghowitsupportsyouduringyourpractice,andinyourdailylife……(Pause)…...












49












Awareness



BreathAwareness


50



BreathCounting



Nowletgoofcountingwithnoneedtoreach1……andbeawareofthefieldsorflowsofsensationthroughoutthebody……(Pause







Awareness


51


OppositesofFeelings






OppositesofEmotion







Now, inviting both emotions into awareness at the same time…… without

52

thinking,simplyexperiencinghowthisaffectsyourentirebodyandthemind……(Pause)

Awareness











Awareness


53





Awareness











And bring to mind your Intention for this practice…... perhaps noticing the

54

formationofanIntentionforyournextpractice…...(Pause)




EYESOPENPRESENCE




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Reflectonall the recurring thoughtsandbeliefs that continuallycome tomind(without judgment). Once you are aware of a belief that keeps you tied to acertain way of thinking do your best to work with the opposite todiffuse/harmonizeyourthoughts…

• IfithelpsusetheworksheetnotonlywhenyouaregoingtopracticeYogaNidrabutalsoduringyourdaytodaylife…

Reflect on using the practice of opposites in your practice with the followingquestions.Whenworkingwithbeliefsandthoughts–

• Irealizeabeliefhasaphysicalsensation

• Iwasabletofindanoppositebelief

• Iwasabletomovebackandforthbetweentwobeliefs

• AnactionorintentionarosethatIwilltakeintomyday

BELIEFSWORKSHEET–availableasaPDFonwebsite

BELIEFSTALK–availableasanaudioonwebsite

BELIEFSYOGANIDRA–availableasaPDFonwebsite

BELIEFSYOGANIDRA–availableasanaudioonwebsite

56

REVIEW



WEEK5

• ReviewCoreConcepts:Sankalpa,BodySensingandBreathSensing,Feelings&Emotions,Beliefs

• IntroduceJoy/Equanimity/SenseofOK-ness


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JOYandEQUANIMITY

The theme of today’s practice is Joy, a Yoga Nidra tool that teach us how toexperiencean innersenseof joyandwell-being independentofallobjectsandexperiences.

Joyisourbirthrightandispresent,althoughitmaybehiddenbehindtheveilofour thoughts and emotions. Yoga Nidra reveals Joy and well-being that isalreadyours,nomatterourinneroroutercircumstance.

DuringYogaNidrayou invitea feelingof Joy,beginning,perhaps,by feelinganinner smile, and gradually developing sensations of pleasure, happiness, well-being,andevenbliss.Wedon’thavetohaveareasontofeelJoy.Joyisalreadyinsideofus,waitingtobewelcomedintoourawareness.Ifyoufinditdifficulttoaccess Joy, begin by recalling a time when you felt a moment of pleasure,kindness,orgratitude.

Joy keeps us healthy, andhelps heal depression, anxiety, andphysical disease.Thenexttimeyoufindyourselfsmilingorlaughingknowthatyouaredoingyourbody, mind, and health a tremendous favor, as Joy releases endorphins, ourbody’s natural painkillers, and enhances the functioning of our nervous andimmunesystems.

Sosmile,it’shealingyouandthosearoundyou!

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YOGANIDRAPRACTICESCRIPT–JOYandEQUANIMITY











INTENTION(2minutes)



59













60












Awareness


SHEATHOFBREATHANDENERGY(1minute)

BreathAwareness


61









Awareness



OppositesofFeelings



62




OppositesofEmotion








Awareness


63










Awareness





64


Awareness














And imagine going about your daily life……noticing sensations, emotions, and

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thoughts all constantly changing…… yet all the while feeling yourself asunchanging spacious Awareness in which everything is coming and going……(Pause)

EYESOPENPRESENCE




66


Keepadiaryormentallogofallthemomentsyouarehappyinaday. Notjustmomentswhereyouarelaughingoroutwardlyjoyous,butallthetimesyouaremoved. For instancewhen you see a little kitten or puppy –when you see atendermomentbetweenaMotherandchild.

Maybewhenyouaremovedbyascenesuchasaglorioussunriseorsunset–orifyouarewalkinginnatureandfeelasenseofconnectivityandcontentment.

Recognize there are many moments when happiness is actually present andoverlooked in the rush andhurryof life andour todo lists. Practice savoringeachmoment–andsmilewheneveryoudo–itsgoodforyou;)

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ReflectonusingthepracticeofwelcominginfeelingsofJoy,HappinessandBlissduringYogaNidrawiththefollowingquestions

• Producedfeelingsofwarmthinmybody

• BroughtbackamemoryofatimeIexperiencedJoy

• ClarifiedmyunderstandingthatJoydoesnotneedacause

• WorkingwithjoyanditsoppositehelpedtobringJoyintomylife

JOY/EQUINIMITYWORKSHEET–availableasPDFonwebsite

JOY/EQUINIMITYTALK–availableasanaudioonwebsite

JOY/EQUINIMITYYOGANIDRA–availableasaPDFonwebsite

JOY/EQUINIMITYYOGANIDRA–availableasanaudioonwebsite

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REVIEW



WEEK6

• ReviewCoreConcepts:Sankalpa,BodySensingandBreathSensing,Feelings&Emotions,Beliefs,Joy

• IntroduceWitnessing&PureAwareness


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WITNESSINGandPUREAWARENESS

Thepracticedevelopedas restingasPureAwareness is aYogaNidra tool thatreveals your essential well-being that is always present, no matter yourcircumstance.

This phase, interwoven throughout the Yoga Nidra practice, invites you toexperienceyourselfasthewitnessofallthatyouexperience.Thereisnoneedtochangeor fixanything–yousimplywitnessexperiencesasout in frontofyou,rememberingthat,“whatyouarewillingtobewith,youaresetfreefrom.”Then,you are invited to experience yourself dissolving into being witnessing, pureBeing or Pure Awareness, the aspect of yourself that iswithout opposite, andthatisalwaysatpeace.Feelthisaspectofyourselfthatdoesnotrefuseanypartofyourexperience.

Pure Awareness is like an unchanging screen of well-being upon which thechanging movie of your life is projected. You may laugh or cry at particularevents,butthescreenofawarenessremainsuntouchedbythefilmofyourlife.

YogaNidrateachesyoutoresideasthisunchangingstateofwell-beingevenasyou go about interacting with people, places, and things. Each time you feelyourself as pure Awareness, you strengthen your connectionwith unchangingwell-being, and bring peace into the present moment and great benefit toyourself, and those around you. Pure Awareness provides you with a firmfoundation that permeates every aspect of your life, and reveals itself as yourultimateInnerResource.

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YOGANIDRAPRACTICESCRIPT–WITNESSINGandPUREAWARENESS











INTENTION(2minutes)



70













71












Awareness


SHEATHOFBREATHANDENERGY(1minute)

BreathAwareness


72









Awareness



OppositesofFeelings



73




OppositesofEmotion








Awareness


74










Awareness





75


Then letgoofanymemoryor imageandremainwith thesensationof joyandwell-being,allowingittosaturateeverycell,muscle,organthroughoutthebody……(Pause)

Joypermeatingthebodyandthespacearoundthebodyasafieldofradiantwell-beingthatyoucanexperienceamidstallcircumstancesinyourlife……

SHEATHOFPUREAWARENESS(2minutes)

And be aware of yourself as the witness of all that is now present in yourawareness……(pause)

Everythingcomingandgoingtoyourasthewitness……(pause)

Then,dissolveintobeinspaciousandunchangingWitnessingorPureAwarenessinwhicheverythingiscomingandgoing……(pause)

Awarenessholdingeverythingthatisarising……feelingyourway……nottryingto lookwithyoureyes,oranalyzewithyourthinking……instead,dissolveintosimplybeingpureAwareness…….Opennessitself……(pause)

Andsense…….whereismyperiphery?……Whereismycentre?……

Sensing how pure Awareness is substantial and undeniable …... Yet withoutcolourorform……empty……yetfullofwell-beingandpeacefulness……(pause)

Simply being ……. Spacious, unchanging Pure Awareness and well-being ……(pause)…… Changing experiences coming and going…… and yourself as pureAwareness,awareandawakeasitselfaswell-beingandpeace…..





Now,comebacktoyourInnerResource……yourplaceofground,security,and

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well-being…...(Pause)






EYESOPENPRESENCE




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HOMEWORK-INTEGRATION

Practice enables us to integrate what we learn through Yoga Nidra into allmomentsofourdaily life.While coreprinciplesofYogaNidraare learnedandpracticed during In-Class and Home Practice sessions (listening to an audiorecordingofYogaNidra),YogaNidraismosteffectivewhenit’s integratedintoeverymomentofyourlife.

Moment-to-moment,asyougoaboutyourdayandnight,affirmyourIntentiontofeelandrespondtothecallofyour innerself toapplyYogaNidrawhenyou’rewalking,talking,interacting,working,playing,orresting.

Whenyou findyourself at ease, ornavigating stressful situations,dealingwithcravings, or difficult emotions, thoughts,memories, persons, or circumstances,feel yourself spontaneously remembering and practicing Body and Breathsensing-welcomingemotions,thoughts,joy,andwell-beingintoyourbodyandintospaciouspureawareness.

Feelhowinthis,andeverymomentyoureverysensation,emotion,thought,andexperience is a foreground movement arising within your pure Awareness,which is a constant and unchanging background of peace, stillness, and well-being.

Affirm your Intention that throughout your day your body and mindspontaneously remember the feeling ofwell-being and peace that comes fromrestinginandaspureAwareness.

Affirmyour Intention toapply thepracticesofYogaNidramoment-to-momentthroughoutyourlife,sothatyourlifebecomesoneofpeace,harmony,andwell-beinginwhateveryouaredoingandwithwhomeveryouareinteracting.

Witnessing/PureAwarenessTalk–availableasanaudioonwebsite

Witnessing/PureAwarenessYogaNidra–availableasaPDFonwebsite

Witnessing/PureAwarenessYogaNidra–availableasanaudioonwebsite

Documents

Yoga Nidra 6 Week Course copy - avaniyogaacademy.com · 3 YOGA NIDRA - 6 WEEK COURSE This outline can be used as a template to offer a six-week course introducing students to Yoga