Yoga Nidra – Part 3 | Stage 3-4: Sankalpa & Rotation of Awareness with Aum

Stage 3-4: Sankalpa & Rotation of Awareness with Aum

Now it is time to repeat your sankalpa, your resolve.

Please repeat it over and over again with feeling.

Feel your whole body vibrating with the mental sankalpa.

Continue for a minute or so.

Stage 4: rotation of awareness with Aum

In this practice you have to feel each part of the body in turn.

You have to rotate your awareness through the different parts of the body.

As you become aware of each part you should mentally touch it with the mantra Aum.

You should try to feel Aum vibrate once at each centre.

At the same time try to visualize that part. Let us begin.

Right hand thumb . . . Aum, second finger . . . Aum, third finger, fourth finger, fifth finger, palm, wrist, elbow, shoulder, armpit, right side of the waist, right buttock, right thigh … Aum, knee, calf, ankle, heel, sole, top of the right foot, big toe, second toe, third, fourth, fifth, all the toes together.

Be aware and remember to chant Aum mentally at each centre.

Left hand thumb, second finger, third, fourth, fifth, all the fingers together, palm, wrist, elbow, shoulder, armpit, left side of the waist, left buttock, left thigh . . . Aum, knee, calf, ankle, heel, sole, top of the left foot, big toe, second toe, third, fourth, fifth, all the toes together.

Go to the top of the head . . . forehead, right eyebrow . . . Aum, left eyebrow, eyebrow centre . . . Aum, right eye, left eye, right cheek, left cheek, right nostril, left nostril, upper lip, lower lip, both lips together, chin, throat, right side of the chest, left side of the chest, whole chest, navel, right side of the abdomen, left side of the abdomen, whole abdomen, right thigh, left thigh, right knee, left knee, right ankle, left ankle, right toes, left toes.

Be aware and remember to touch each part of the body with Aum.

Now along the back of the body . . .

Right sole, left sole, right heel, left heel, right ankle, left ankle, right calf, left calf, back of the right knee, back of the left knee, back of the right thigh, back of the left thigh, right buttock, left buttock, right hip, left hip, right shoulder blade, left shoulder blade, both shoulder blades together, the whole spine from bottom to top, the whole back, the back of the head, top of the head . . .

Now we will explore the inner parts of the body . . .

Be aware of the brain and chant Aum once . . . the nasal passage between the nose and throat, the tongue, the teeth … Aum, the palate, right eardrum, left eardrum, the throat, lungs, the heart . . . feel the continuous Aum vibration with the heartbeat, the stomach, the liver, the small intestines, the large intestines, the whole inner part of the abdomen.

Now the major limbs of the body . .

The whole right leg . . . Aum, whole left leg, both legs together, whole right arm, whole left arm, both arms together, the head, the whole back, the whole front, the whole body . . .

The whole body . . . feel Aum vibrating in the whole body . . .

The whole body . . .

The whole body . . .

Fix your awareness at the eyebrow centre.

Feel the continuous vibration at that point. . . Aum-Aum-Aum-Aum-Aum-Aum-Aum. . .

This is the end of 1 round.

If you have time, repeat another round.

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