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Meditation is something that has caught my mind recently. i was never really sure what to think of it until our local god tripat went nuts, almost pooped on himself, then finally promised to give me a few guides he had come across during his recent holistic studies. fortunately for me, he is spending all the time learning chinese and all that stuff. all i have to do is sit back and mooch. so here it is, his little guide thing he recently gave me. i have no idea where he got it, or if he wrote it himself, or what. if this is yours and he jacked it, tell me. otherwise, full credit for this goes to Tripat. three cheers for trip
Yoga-Nidra
Preperation:
Lie on your back. Legs slightly apart, hands out w/ palms up and fingers slightly bent. Be and feel comfortable. If you need a sheet to keep comfortable get one. Close your eyes and with each breath unstiffen your body. Spend at least 2-3 minutes winding down... if not more. Now you are ready.
Yoga Nidra takes you to the inner corridors of your mind. Forget your worries and empty your mind. Allow your self to attain a different level of consciousness. Become spiritually, mentally, and emotionally relaxed and energized. Make no movements and take care that you aren't disturbed during your meditation.
Do NOT direct your mind. Don't engage in thoughts or speaking. Close the door of your mind and stop thinking. Yet remain alert and aware by NOT falling asleep. Observe how your body and mind enter the realms of consciousness.
Make a resolution. Anything. For example, to give up a habit, take up a habit, whatever. Repeat this resolution three times thinking a higher power is your witness.
Imagine yourself approaching a yoga hall. Visualize entering. You see the walls, the windows, floor and the carpet, etc.
Be conscious of your body and the space around your body. Notice and feel the energy flowing around you.
Slowly let your consciousness visit every part of your body. Spend as much time as you want to, becoming aware of that part of your body. Be aware.
Start with your right hand. R thumb and then finger. Go from the tips of your fingers.... palms... wrist.... elbow... up your arm... shoulder... then finally right armpit.
Move now to the right side of your waist.... down your thigh... knee ... calf... ankle... heel.... sole.... and then each of your toes.
Now move to your left hand. L thumb and then finger. Go from the tips of your fingers.... palms... wrist.... elbow... up your arm... shoulder... then finally left armpit.
Move now to the left side of your waist.... down your thigh... knee... calf... ankle... heel.... sole.... and then each of your toes.
Move to the top of your head.... down toward your forehead.... right eyebrow.... left eyebrow... then the space between your eyebrows-feel this particular psychic center very deeply.
Right ear... left ear.... right cheek.... left cheek.... nose.... nostril.... upper lip.... lower lip... chin... throat... right shoulder blade... left shoulder blade... right chest... left chest... middle chest.
Down to your abdomen above the navel... below the navel.... right hip... left hip.
Move to the lower part of your back... and from the bottom of your spine move upward. Feel each vertabra as you go up... then feel the column as a whole. Visualize the back as one piece.
Move now to the nether part of your body... your whole right leg... your whole left leg... both legs together... whole right arm... whole left arm... both arms together.... whole front... whole face... then finally feel the body as a whole.
Your body is lying on the floor without tension. Become aware of your natural breating... going in and out... do not change your breathing. See how your breath comes and goes... inhaling and exhaling. Concentrate on your navel rising up and down with each breath.
Now, begin counting down form 40 to 0. Breathe in and breathing out is one number. Think 'inhale40-exhale40, inhale39-exhale39, etc'
Do not lose track and start over if you mess up... focus your entire attention on counting... do not fall asleep.
Recall a happy moment of your life. Some time which gives you pleasure, joy and sense of gratification... recall any moment.
Imagine the dawn... you are walking along the a river, flowing with clear water... green fields on both sides... a splendid place with birds chirping.
You are walking alone, enjoying the tranquility and calm... away from the city.
You are wintessing the rising sun... a red ball with rays. It's divine rays enter each pore of you body, constantly expanding each energy store of you body.
Walking again on the same river, sit down there and close your eyes. Dedicate yourself with full faith and belief to a supreme power... think only of it and offer a prayer... each moment you experience spiritual happiness internally and externally.
Remind yourself of the resolution... repeat three times with full awareness.
Gently return to the surface... from your inner journey back to this world.
Return back to your body by observing your natural breathing. Be aware of you body. Move slightly, but keep your eyes shut.
When your feel yourself awakening turn to your right side and rise slowly to sit down.
Gently open your eyes... you're back.