Since Vyana mentioned in a post some while ago about making a yoga nidra for FST, I've been giving it some more thought.

It would definitely be nice to have a yoga nidra session with FST elements in it. I would love it myself!   To start with I can write a script for it and also make a recording of it. If Mystress is willing to have it on her site to share with other students, you can have it and use it as you wish. It would be even cooler to have you read it yourself, but that would be entirely up to you, of course.

What I was thinking was to have a yoga nidra set up with the following to start with:

* Preparation, etc
* Relaxation, antar mouna
* Resolve
* Body rotation (1 or 2 rounds)

Those are basics, that all yoga nidra start with. Then instead of other meditations that are used here, I could put in things we learn in the FST classes, for example:

* Talk to the heart voice
* Visualizing the DB
* Chakra visualization (With Mystress' system)

In addition to that, I discovered an absolutely beautiful form of grounding while laying on my back. First, I allow my body to sink into the floor, imagining that earth is embracing it, in warm, solid arms. Letting it fall into those arms, like a baby into the womb.  Then I visualize the sky above, and opening up to it, feeling the infinit expansion of the sky above... And then, both at the same time. (Before doing both at the same time, it can be alternated a couple of times. Earth, sky, earth sky etc.. )

I enjoy that more than working with the grounding cord, I am lying down on my back. I will definitely include this one into the yoga nidra. It's quite lovely.

Except for the basics, it's usually best with 2-3 things, not more. Or it becomes too long, or too compressed.  A 25-40 minute session seems to be best.  I tried a really long one that I recorded by reading a transcript from Swami Satyananda. It was almost 90 minutes long?  My head got dizzy after listening to it. A bit too much concentration. Anything less than 25 minutes generally gets too short, harder to go deep enough into it.

I haven't gone through all of the level 1 classes yet, so more ideas may come along the way. Does anyone else have any suggestions? I'd love to hear them. Anything that you think may be nice to have included in a yoga nidra session.

Namaste!
Gustaf

These are wonderful ideas Gustaf! I cannot wait to listen to that file! Here are some comments.

You don%rsquot necessarily have to obey strictly to the traditional concept. Swami Janakananda%rsquos two versions on his CD do not follow that concept strictly but are still very nice and effective.

When it comes to body rotation, one more detailed round is in my experience often more relaxing than two more superficial rounds.

I think about 40 minutes is often the best for the relaxation. Sometimes it would be to long and then a shorter version of about 20 minutes would be the best. 90 minutes would definitely be to long. I would probably just fall asleep.

I think that what you mentioned should definitely be in the file: grounding (as you describe it %ndash I have had some problems doing the ordinary grounding exercise when laying on my back), chakras, opening of the heart chakra and the heart voice, DB. If you want more, you might include a meeting with the higher self (I would like that) or the opening of the third eye. But I agree there should not be too many such deep and efficient exercises in the same yoga nidra. Each of them need some time.

By the way, I am just about to do some voice recordings for mp3-files myself and have had some problems finding some good equipment. Do you have any suggestions for a store where to ask or anything?

: You don%rsquot necessarily have to obey strictly to the traditional concept. Swami Janakananda%rsquos two versions on his CD do not follow that concept strictly but are still very nice and effective.

Even Satyananda varies a lot in his yoga nidra transcripts. It's probably flexible, and having one for FST will probably make it different yet again.

: When it comes to body rotation, one more detailed round is in my experience often more relaxing than two more superficial rounds.

People seem to have different opinions about this. I'd say if you are a beginner, several superficial rounds is best. If you are used to it, a single, slightly deeper rotation works best. That's the way I see it at least.

: I think about 40 minutes is often the best for the relaxation. Sometimes it would be to long and then a shorter version of about 20 minutes would be the best. 90 minutes would definitely be to long. I would probably just fall asleep.

I usually don't fall asleep in yoga nidra. I've done the 90 minute version and stayed awake the whole time. It gets wicked intense, like a kriya yoga session or something. A bit much.  Although I've heard about people falling asleep during kriyas too!

: I think that what you mentioned should definitely be in the file: grounding (as you describe it %ndash I have had some problems doing the ordinary grounding exercise when laying on my back), chakras, opening of the heart chakra and the heart voice, DB. If you want more, you might include a meeting with the higher self (I would like that) or the opening of the third eye. But I agree there should not be too many such deep and efficient exercises in the same yoga nidra. Each of them need some time.

I can later on probably do several versions, with different content. Like chakra/energy clearing session, a heartvoice/heartchakra/inner universe session, a third eye/imagination/visualization session, etc.

: By the way, I am just about to do some voice recordings for mp3-files myself and have had some problems finding some good equipment. Do you have any suggestions for a store where to ask or anything?

Are you looking for a field recorder then? Like a handheld device you can use anywhere? I've just recently ordered one of these

http://www.d-mpro.eu.com/users/folder.asp?FolderID=1582%CatID=18%SubCatID=169

Although it's rather costly. It's a complete flash based field recorder. I collect and record custom sound effects all the time, so its needed. The quality is amazing though.  For only voice recordings, there's a whole market with voice recorders available these days.

Just goodle for "voice recorders" and you will find tons, in varying price ranges.  Make sure you get one that supports high quality recordings/bitrates!  Many voice recorders are only meant for taking voice notes, and go on very low sound quality.

  I don't know what a Yoga Nidra is... but I am very interested to see what you come up with!

: Since Vyana mentioned in a post some while ago about making a yoga nidra for FST, I've been giving it some more thought.

: It would definitely be nice to have a yoga nidra session with FST elements in it. I would love it myself!   To start with I can write a script for it and also make a recording of it. If Mystress is willing to have it on her site to share with other students, you can have it and use it as you wish. It would be even cooler to have you read it yourself, but that would be entirely up to you, of course.

: What I was thinking was to have a yoga nidra set up with the following to start with:

: * Preparation, etc
: * Relaxation, antar mouna
: * Resolve
: * Body rotation (1 or 2 rounds)

: Those are basics, that all yoga nidra start with. Then instead of other meditations that are used here, I could put in things we learn in the FST classes, for example:

: * Talk to the heart voice
: * Visualizing the DB
: * Chakra visualization (With Mystress' system)

: In addition to that, I discovered an absolutely beautiful form of grounding while laying on my back. First, I allow my body to sink into the floor, imagining that earth is embracing it, in warm, solid arms. Letting it fall into those arms, like a baby into the womb.  Then I visualize the sky above, and opening up to it, feeling the infinit expansion of the sky above... And then, both at the same time. (Before doing both at the same time, it can be alternated a couple of times. Earth, sky, earth sky etc.. )

: I enjoy that more than working with the grounding cord, I am lying down on my back. I will definitely include this one into the yoga nidra. It's quite lovely.

: Except for the basics, it's usually best with 2-3 things, not more. Or it becomes too long, or too compressed.  A 25-40 minute session seems to be best.  I tried a really long one that I recorded by reading a transcript from Swami Satyananda. It was almost 90 minutes long?  My head got dizzy after listening to it. A bit too much concentration. Anything less than 25 minutes generally gets too short, harder to go deep enough into it.

: I haven't gone through all of the level 1 classes yet, so more ideas may come along the way. Does anyone else have any suggestions? I'd love to hear them. Anything that you think may be nice to have included in a yoga nidra session.

: Namaste!
: Gustaf

:   I don't know what a Yoga Nidra is... but I am very interested to see what you come up with!

Yoga Nidra is a form of passive meditation/deep relaxation, that's usually done laying down. It's basically a way to get into conscious sleeping/dreaming, or between sleeping and waking if you will.  

A body rotation is performed, moving awarness between different bodyparts in a certain sequence that corresponds with the brain centers, gradually turning awareness inwards, relaxing deeply. Unlike in hypnosis, awareness is kept alive throughout. It's a very easy way to access the subconscious mind.  Once you have done that you can have all sorts of meditation forms. Common are experiencing opposite sensations in the body, like heavy/light, pain/cold, pleasure/pain.   Visualization on archetypes, observing thoughts, quite a lot of things.

I've seen yoga nidra in quite a few variations. It's said its based on an ancient tantric practice, where they rotated awareness through body and chanted mantras for each body part.

Often a resolve is used. Something that you want to acheive, change or realize in your life. The resolve is short, positively phrased, and very simple.

If anyone is interested in trying a "regular" yoga nidra, I posted a couple of them a year ago or so.

http://www.itv.se/~a1055/Yoganidra.html

There's a yoga nidra with breathing there, and a yoga nidra with chakra meditation (vedic system)

Anyway, once I got something for FST ready, I'll post it here, a recording and transcript. And I'll look forward to hear feedback, suggestions and such from anyone who tries it out.

The links to your MP3 files are broken.....

b0b

: http://www.itv.se/~a1055/Yoganidra.html

: There's a yoga nidra with breathing there, and a yoga nidra with chakra meditation (vedic system)

: The links to your MP3 files are broken.....

: b0b

Hmm.. It was someone on the k-list who hosted the files for me..He hasn't been around in a long time. I might have to relocate them

I'll host them. Contact me privately.

: : The links to your MP3 files are broken.....

: : b0b

: Hmm.. It was someone on the k-list who hosted the files for me..He hasn't been around in a long time. I might have to relocate them