Samadhi means freedom and is the ultimate goal of these eight limbs of yoga. In Patanjali's classical tradition, samadhi refers to being released from the confines of the physical body. In more modern, tantric context, the body is used as a tool to perfect the yogic practices to find release and freedom from the difficulty of the human condition. 

This week I would like to share with you a sample script for Yoga Nidra practice. Have  a friend read this to you or record yourself reading it and listen to it in a quiet room. Yoga Nidra is a wonderful way to get in touch with the witness consciousness, that part of our awareness that watches what occurs in all levels of our being where you might just get a glimpse of freedom.  

You can also purchase a download of a short yoga nidra track, the full CD is coming in the next few weeks! Read more about the practice of Yoga Nidra. 

INTRODUCTION
It is time for Yoga Nidra. You should be lying on your back with the knees slightly bent and supported. Make sure that you are warm enough and that your position is one that will be comfortable for the duration of the practice. It is best that you remain still during Yoga Nidra so that both your body and brain have a chance to fully relax, however if you become uncomfortable, please feel free to change position. Allow your eyes to close and keep them closed until the practice has ended. 

The practice of yoga nidra is a practice of yogic sleep that will guide you to the hypnagogic state, a state of consciousness between wakefulness and sleeping. Try to remain awake by listening to the sound of my voice. You will be asked to move your awareness to various bodily sensations, emotions and images. Try not to concentrate too intensely as this may prevent you from relaxing. During this meditation, please use and absorb what you need in the moment and leave the rest behind. If the mind becomes overactive with thoughts and worries, just come back to the sound of my voice. 

RELAXATION
Become aware of any sounds you can hear in this moment. Nothing else but what you can hear without strain. Begin to focus on the most distant sounds that you can hear. Let your sense of hearing radiate outward, searching out these distant sounds and following them for a few moments. Move your attention from sound to sound without labeling the source. Gradually bring your attention to closer sounds, to sounds outside this building, to sounds inside this building, to sounds inside the room. 

Without opening your eyes visualize the four walls of this room, the ceiling, the floor, your body lying on the floor. Visualize your body lying on the floor, the position of your body, your clothes, your hair, your face. Become acutely aware of the existence of your physical body lying on the floor.  

AWARENESS OF BREATH
Become aware of your natural breath, become aware of your natural and spontaneous breath that moves in and out of your body without any effort. The natural breath flows in through both nostrils. Notice the feeling of the breath as it comes in and out of your nostrils. There is a sense of coolness as you inhale the breath. Follow this feeling into your nose, your sinuses, the back of your throat, into your lungs. There is as sense of warmth as you exhale the breath. Feel this warmth on your upper lip as you breathe out. 

The natural breath flows through both nostrils during the inhale and the exhale. Allow your breath to become longer and slower. Take a long slow inhalation, followed by a longer slower exhalation. Make your exhale even slower  - notice the slight pause after the exhale. Slow inhale, even slower exhale, and pause. Feel the urge to breathe in bubble up inside of you. When you need to inhale, please do so. Long slow inhale, longer slower exhale, and then pause where the body is neither breathing in nor out. Please continue breathing in this way. Now go back to the natural easy breath, releasing any control over the inhale or exhale. 

SANKALPA
The practice of yoga nidra begins now. At this moment you should make your sankalpa or resolve. The sankalpa should be a short, positive statement in simple language; try to discover one naturally. Please state your sankalpa clearly and with awareness three times. The sankalpa you make during yoga nidra plants a seed in the fertile soil of your mind to bring about transformation and healing. 

Also say to yourself, “I am practicing yoga nidra, I am awake and relaxed.”

ROTATION OF CONSCIOUSNESS
We will now begin a systematic journey of sensory awareness throughout the body. You will move your awareness to different parts of your body as soon as you hear them named. Please say the name of the part to yourself and feel that part of your body but do not move any part. The practice begins on the right side.

Right hand thumb … 2nd finger … 3rd finger … 4th finger … 5th finger … palm of the hand … back of the hand … wrist … forearm … elbow … upper arm … shoulder … armpit … waist … hip … thigh … knee … calf … ankle … heel … sole of the foot … top of the foot … right big toe … 2nd toe … 3rd toe … 4th toe … 5th toe.

Left hand thumb … 2nd finger … 3rd finger … 4th finger … 5th finger … palm of the hand … back of the hand … wrist … forearm … elbow … upper arm … shoulder … armpit … waist … hip … thigh … knee … calf … ankle … heel … sole of the foot … top of the foot … left big toe … 2nd toe … 3rd toe … 4th toe … 5th toe.

No go to the back of the body … right heel … left heel … right calf … left calf … right thigh … left thigh … right buttock  … left buttock … lower back … middle back … upper back … the entire spine … right shoulder blade … left shoulder blade … back of the neck … back of the head.

Top of the head … forehead … right temple … left temple … right ear … left ear … right eyebrow … left eyebrow … middle of the eyebrows … right eye … left eye … right nostril … left nostril … right cheek … left cheek … upper lip … lower lip … both lip together … chin … jaw … throat … right collarbone … left collarbone … right side of the chest … left side of the chest … upper abdomen … navel … lower abdomen … right groin … left groin … the pelvic floor.

The whole right leg … whole left leg … whole right arm … whole left arm … the whole face … the whole head … the whole torso … the whole body … the whole body … the whole body.

OPPOSITE SENSATIONS
Lightness/Heaviness:
 Now imagine the whole body becoming light. As though your body could float away from the floor and toward the ceiling. The head is light and weightless, the limbs are light and weightless, the torso is light and weightless, the whole body light and weightless. You are rising higher and higher away from the floor. 

Imagine your body becoming heavy. Feel the heaviness in all parts of the body, each part is becoming heavier and heavier and heavier. The head is heavy, the limbs are heavy, the torso is heavy, the whole body is heavy. So heavy that it is sinking down into the floor. 
Cold/Hot:  
Awaken the experience of cold in the body, the experience of chilly cold. Imagine being outside in winter without enough clothing. You feel this chill permeating your entire body. 

Now allow the sensation of warmth to spread throughout the entire body. Remember the feeling of heat in summer when you are out in the sun with no shade. You feel heat radiating onto your skin, heat all around the body. 

Anxiety/Calm: 
Recollect the experience of anxiety, intense anxiety, and worry. Feel this stress in your mind and body but do not concentrate on its source. Create the experience of anxiety as clearly as possible.

Now allow the feeling of complete calm to envelop you. Manifest the experience of calm in your entire mind, body and emotions. You are relaxed and aware, you  are completely calm. 

INNER SPACE VISUALIZATION
Begin to concentrate on the space in front of your closed eyelids.  Imagine before you a transparent screen as though you were at the movie theatre. The screen is as high and as wide as the eyes can see. Concentrate on this mind screen and become aware of any phenomena that manifests within it; colors, patterns and light. Whatever you see is the manifesting state of your mind. Continue your awareness of this space but do not become involved, practice detached awareness only. If any subtle images make themselves known, simply notice them without directing the images. If thoughts occur let them come and go but continue watching the dark space, continue this with detached awareness. 

RAPID IMAGE VISUALIZATION
Now, a number of different things will be named and you should envision them on the level of emotion, memory, and imagination as best you can. Jump from image to image as soon as you hear it. 

red desert ...
peacock feather ...
Buddha meditating ...
doctors office …
a good night’s rest  ...
full moon ...
your reflection in a mirror ...
foggy morning ...
waiting for results ...
sun shining overhead ...
bouquet of flowers ...
tall tree … 
receiving help from others ...
cool clear water ...
making appointments …
a relaxing afternoon…
laughing with friends…
a warm embrace…
burning candle ...
temple on a mountain ...
path in the woods ...
vibrant sunset ...
taking a deep breath ...
cat stretching ...
a beautiful garden path…
your favorite song…
the sound of my voice…
your body lying on the floor ...

REPEAT SANKALPA
It is time to repeat your sankalpa. Please repeat the same statement made at the beginning of the practice three times mentally now.

RETURN
Come back to the feeling of your breath flowing in and out of your nostrils. Maintain your awareness of breath and at the same time develop your awareness of your physical body. Your body is relaxed and lying on the floor. Feel the container of your skin and the clothes and props that are touching you. Notice the heaviness of your body as it rests on the floor and take your awareness into all the points that are touching the floor; the back of your heels, thighs, buttocks, shoulder blades, arms, hands and head. Do not open your eyes yet, but visualize the surrounding room. Imagine where you are in the room and the other objects that are around you. Lie quietly until you feel ready to move. Start by slowly moving your hands and feet, take your time, there is no hurry. When you are sure that you are fully awake, gently open your eyes. Please roll over to your right side. Stay on your right side for a few more moments. Use your hands to press yourself up from the floor and let your head come up last. The practice of yoga nidra is now complete.

Dhyana is the full state of meditation where the meditator and the object of meditation become one. Like a drop of water merging with the ocean, the consciousness of the individual begins to dissolve into universal consciousness.  This week's practice prepares the body for meditation with gentle hip opening and back strengthening.

Dhyana Mudra
Touch tips of thumbs and index fingers together. Bring right and left hands together and place right middle, ring and pinkie fingers on top of left middle, ring and pinkie fingers.
Benefits: Encourages meditative state
Practice Tips: Use when meditating

Thread the Needle @ Wall
Lie at a wall so that the feet are on the wall with the knees bent (wall not shown). Cross your left foot over the right knee and flex the ankle. Rotate your left thigh out on the inhale and in on the exhale. Then draw the legs towards the chest and clasp the hands behind the right thigh. Hold 10 breaths then release and change sides.

Setu Bandha
Lie on back with knees bent and feet hips with apart. Inhale and lift hips away from floor, rolling onto upper back. Press arms back into floor and lengthen tail bone towards backs of knees. Exhale and rleease, repeat up to 10 times.

Sunbird
Begin on all fours.
Inhale and extend right leg back and press foot into the wall (wall not shown) Raise left arm forward keeping limbs parallel to floor. Engage belly and look at the floor. Exhale and release to all fours. You may also hold the extended posture while engaging the belly for several rounds of breath.

Ardha Uttanasana (Half Forward Bend)
Begins standing in Tadasana. Bend forward from hips and place fingertips on either floor, blocks or tops of knees with arms straight. Open heart forward and draw thighs and sit bones back. Hold for 10 breaths, then return to standing by drawing hands onto hips and lifting entire torso up as a single unit.

Prasarita Padottanasana (Wide-Legged Forward Bend)
Stand with feet wide apart. Bend forward from hips placing hands between feet. Release spine forward with crown of head facing floor. Reach arms out to extend the spine. Hold up to 1 minute, then return to standing by drawing hands onto hips and lifting entire torso up as a single unit.

Adho Mukha Svanasana (Downward Facing Dog)
Begin on all fours with hands slightly forward of shoulders. Turn toes under and lift knees off floor. Keep shoulders wide and palms flat, press thighs and sit bones back, scooping belly in. 
Hold 1-3 minutes, release into Child's Pose.

Balasana (Child's Pose)
Kneel on shins with big toes together, knees apart. Lower hips towards heels and belly on thighs. Rest forehead on floor. Place hands beside heels, with backs of hands on floor.

Seated Meditation
Sit cross-legged on bolster at the wall. use a block on the middle height between the wall and your sacrum to provide support for your seated meditation. 

Dharana is one-pointed focus or concentration and is used to help train the mind for deeper states of meditation. The object of focus is not as important as the focus itself. You could focus on a burning candle flame, on a yantra or sacred geometric image (shown here), on your breath, on repeating a mantra. Anything that provides a focal point for the mind to become absorbed in for a period of time.

Abisheka Mudra 
Fold middle, ring and pinkie fingers into palms. Bring the hands together with the heels of hands touching, the index finger tips touching and the thumbs pressed along side each other against the index fingers. This gesture mimics the sacred vessel that oil or ghee would be poured from for the purposes of anointing something. 

Reclining Vinyasa
Begin lying on the back with the legs straight and arms extended over the head, take an inhale to prepare.
Exhale and draw the right knee into the chest, holding it with the right hand.
Inhale draw the right knee out to the right side with the right hand, left hand in cactus on the floor.
Exhale and cross the right knee over to the left side of the body with the left hand, right hand in cactus on the floor.
Inhale back to the center and extend the right leg up toward the ceiling, holding behind thigh with the clasped hands.
Exhale draw the right knee to the chest.
Inhale extend the leg to the floor and the arms overhead.
Exhale and repeat the entire sequence with left leg.

Spider Walking
Lie on back with folded blanket under sacrum. Draw legs into happy baby pose either holding hands behind knees or reaching the arms inside the legs to hold the outside of the feet. Inhale and straighten the right leg. Exhale and come back into happy baby pose. Inhale and straighten the left leg. Exhale and come back into happy baby pose. Repeat for about a minute then release by bringing knees into the chest.

Inverted Straddle with Strap
Lie on back with folded blanket under sacrum. Bring strap over arches of both feet and hold one side of strap in each hand. Inhale and straddle legs apart allowing strap to slide across arches of feet. Exhale pull down on ends of strap and close the legs. Repeat 5-10 times then release by bringing knees into the chest.

Cat/Cow Tilts
Cow: Begin on the hands and knees, toes pointed. Inhale lift the sternum forward and drop the pubic bone back between the legs to arch the spine. 
Cat: Exhale round the back and drop the head and tail bone towards the floor. 
Repeat with your breath 10 times.

Talasana (Palm Tree Pose)
Stand in Tadasana with the arms at the sides. Inhale lift up onto balls of the feet as you raise arms forward and either place hands on hips or raise them overhead.
Exhale release weight back into heels as you release the arms to sides. 
Repeat 3-5 times with the breath.

Vrksasana (Tree Pose)
Stand with feet hips-width apart. Engage legs and bear weight on left leg only. Draw right foot onto calf or inner thigh (do not press on side of knee). Press foot against leg and leg against foot. Draw belly in and release tail bone towards floor. Inhale and draw arms overhead without gripping shoulders. 
Hold as long as you can balance with comfort, release and change sides.

Utthita Padangusthasana (Extended Big Toe Pose)
Variation I: Begin in Tadasana. Lift right foot and either hold foot with right hand or use strap. Keep right hip level with left hip and ground left standing leg as you extend the right leg forward. Extend left arm over head. Engage belly and lengthen tail. For a fully supported version, prop foot on a chair.
Variation II: Begin in Tadasana. Lift right foot and either hold foot with right hand or use strap. Keep right hip level with left hip and ground left standing leg as you extend the right leg out to the right side. Extend left arm over head. Engage belly and lengthen tail. For a fully supported version, prop foot on a chair.

Adho Mukha Svanasana (Downward Facing Dog)
Begin on all fours with hands slightly forward of shoulders. Turn toes under and lift knees off floor. Keep shoulders wide and palms flat, press thighs and sit bones back, scooping belly in. 
Hold 1-3 minutes, release into Child's Pose.

Instant Maui
Lie on back with legs in the seat of a chair. Lift pelvis off floor and place block or a folded blanket under pelvis. Place arms away from sides and palms up. Rest 15 minutes.