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Location : Nawa Saraan Healing Space, Chiang Mai, Thailand
Chunyah & Tom
Chunyah and Tom are my good friends - we hang out together over coffee, Pizza Nites, yoga, icebaths and Tom's triumphant Muay Thai fights. Chunyah is on her 2nd trimester of pregnancy. Tom is an accomplished yoga teacher. We have attended each other's yoga classes a lot of times. I was surprised and deeply flattered when both of them asked me to conduct a private yoga nidra class for Chunyah, with Tom being there as well to see her through.
My General Approach
Since Chunyah is already on her 2nd trimester of pregnancy, I have to learn Prenatal Yoga if only to find bearing how to properly conduct the Yoga Nidra. As a yoga classs, there will be mild stretches, mild pranayama and then the actual Yoga Nidra.
Classes
What is Yoga Nidra? - putting the body to sleep as the mind remains awake, alert, aware and vigilant
Benefits - 30 mins of yoga nidra equals 3 hours of normal sleep, access to subconscious, deeper sleep than regular sleep
Essential Components of Yoga Nidra
The 60-Minute Class
1] Muladhara Chakra
Move your awareness to the base of your spine. This is the seat of the Muladhara Chakra. Take a deep inhale, hold the breath, press the tips of the fingers and the heels against the mat, slightly lift the pelvis to squeeze the mula bandha, generating heat to awaken the kundalini shakti. Keep holding and intensifying. Release before you feel the strain. Allow the body to sink into a deep sleep again.
Observe any sensation that's happening here. Stay focused. Muladhara is where it all begins - this is your base...the foundational cornerstone of all your chakras. This is where both the female or Ida Nadi and the male or Pingala Nadi begin their ascent towards the Sahasrara Chakra. This is where the Kundalini Shakti sleeps. This is where you engage your Mula Bandha. Maintain your awareness here.
Take a deep inhale, and on the exhale, in your mind's eye, silently, chant the seed mantra, LAM, while feeling a resonance on this chakra. Repeat the chant 5 times.
2] Svadisthana Chakra
Move your awareness up along your spine to the sexual center at the sacrum. This is the seat of the Svadisthana Chakra. Take a deep inhale, hold the breath, press the tips of the fingers and the heels against the mat, slightly lifting the pelvis to squeeze the mula bandha, generating heat to move the kundalini shakti from the Muladhara chakra to the Svadisthana chakra. Keep holding and intensifying. Release before you feel the strain. Allow the body to sink into a deep sleep again.
Once you transcend the survival mode, you shift into pleasure, indulgence and intoxication - sex, drugs and rock & roll. You crave respect, prestige and admiration. You now aim for genetic immortality - thus the sacral chakra.
Take a deep inhale, and on the exhale, in your mind's eye, silently, chant the seed mantra, VAM, while feeling a resonance on this chakra. Repeat the chant 5 times.
3] Manipuraka Chakra
Move your awareness up along your spine to your navel. This is the seat of the Manipuraka Chakra. Take a deep inhale, hold the breath, press the tips of the fingers and the heels against the mat, slightly lifting the pelvis to squeeze the mula bandha, generating heat to move the kundalini shakti from the Svadisthana chakra to the Manipuraka chakra. Keep holding and intensifying. Release before you feel the strain. Allow the body to sink into a deep sleep again.
Move your awareness to your navel - the seat of the Manipuraka Chakra. When this chakra is activated, you develop a strong body and a strong mind. You are determined and you make things happen. You influence public opinion. You are now powerful but not necessarily spiritual. Despite the power, you are left asking, "Is this all there is to it?". The Napoleons and Elon Musks of the world reside in this chakra. Observe any sensation that's happening here. Stay focused.
Take a deep inhale, and on the exhale, in your mind's eye, silently, chant the seed mantra, RAM, while feeling a resonance on this chakra. Repeat the chant 5 times.
4] Anahata Chakra
Move your awareness up along your spine to your heart. This is the seat of the Anahata Chakra. Take a deep inhale, hold the breath, press the tips of the fingers and the heels against the mat, slightly lifting the pelvis to squeeze the mula bandha, generating heat to move the kundalini shakti from the Manipuraka chakra to the Anahata chakra. Keep holding and intensifying. Release before you feel the strain. Allow the body to sink into a deep sleep again.
Stay focused here. When Anahata opens or becomes activated, you develop a heightened sense of perception about the reality. You begin your spiritual path where you feel the connection with the universe at large. You transcend the confines of your self-centered world and you open up for love and compassion. You straddle the 2 worlds - one leg remains anchored on default reality and the other leg rests on Cloud 9. As you deal with the challenge of existence, you also have heaven in your mind.
Silently, chant the mantra YAM and feel the vibration in your heart.
5] Vishuddhi Chakra
Move your awareness up along your spine to the soft spot on the base of your throat, slightly above the center where the 2 collar bones meet.. This is the seat of the Visuddhi Chakra. Take a deep inhale, hold the breath, press the tips of the fingers and the heels against the mat, slightly lifting the pelvis to squeeze the mula bandha, generating heat to move the kundalini shakti from the Anahata chakra to the Vishuddhi chakra. Keep holding and intensifying. Release before you feel the strain. Allow the body to sink into a deep sleep again.
This is your Vishuddhi Chakra. As you activate this energy hub, you no longer fight with life. You move with it, in compliance to the natural laws. You find yourself in the right place, at the right time, meeting magnificent lives who open doors to manifest your intentions. You operate at a higher level of competence. People gravitate to you. They sense that you do things beyond their abilities and you understand things beyond their comprehension.
In your mind's eye, silently chant the mantra HAM and feel the etheric reverberation within the throat chakra.
6] Ajna Chakra
Move your awareness up along your spine to the spot between your eyes, slightly above the center. This is the seat of the Ajna Chakra. Take a deep inhale, hold the breath, press the tips of the fingers and the heels against the mat, slightly lifting the pelvis to squeeze the mula bandha, generating heat to move the kundalini shakti from the Vishuddhi chakra to the Ajna chakra. Keep holding and intensifying. Release before you feel the strain. Allow the body to sink into a deep sleep again.
Focus on your Third Eye. Observe whatever sensation is taking place here. It can be throbbing, it can be pulsating, it could be warping or even tingling. Just observe and witness with no reaction, without attempting to change anything. Activating this chakra means you are intellectually realized. You have gained knowledge and you have wisdom. Psychic abilities begin manifest. You transcend this dimension and gain access to other worldly realities.
Silently chant the mantra OM and feel the activation of this chakra.
7] Sahasrara Chakra
Move your awareness up along your spine to the spot on top of your head. This is the seat of the Sahasrara Chakra. Take a deep inhale, hold the breath, press the tips of the fingers and the heels against the mat, slightly lifting the pelvis to squeeze the mula bandha, generating heat to move the kundalini shakti from the Ajna chakra to the Sahasrara chakra. Keep holding and intensifying. Release before you feel the strain. Allow the body to sink into a deep sleep again.
From the Ajna, there is no established path towards Sahasrara. There is no blueprint, there is no template. You are on your own to take that leap of faith, trusting the process. When this chakra is activated, duality ends and union happens. Male and female unite as one. Power and consciousness become one. Shiva and Shakti are reunited. You are in a very deep state of meditative absorption where it becomes very clear that you are not your body, not your thoughts, not your feelings and not your memory. You are pure consciousness, you are divinity and you are the universe - and you are all of that combined into a singularity. This is where the self, the universe and God, become one. Pause. Let that sink in. Take as much time as you need to let that register.
Take a deep inhale, and on the exhale, in your mind's eye, silently, chant the seed mantra, OM, while feeling a resonance on this chakra. Repeat the chant 5 times.
Comments:
What is Yoga Nidra? - putting the body to sleep as the mind remains awake, alert, aware and vigilant
Benefits - 30 mins of yoga nidra equals 3 hours of normal sleep, access to subconscious, deeper sleep than regular sleep
Essential Components of Yoga Nidra
The 60-Minute Class
1] Muladhara Chakra
Move your awareness to the base of your spine. This is the seat of the Muladhara Chakra. Take a deep inhale, hold the breath, press the tips of the fingers and the heels against the mat, slightly lift the pelvis to squeeze the mula bandha, generating heat to awaken the kundalini shakti. Keep holding and intensifying. Release before you feel the strain. Allow the body to sink into a deep sleep again.
Observe any sensation that's happening here. Stay focused. Muladhara is where it all begins - this is your base...the foundational cornerstone of all your chakras. This is where both the female or Ida Nadi and the male or Pingala Nadi begin their ascent towards the Sahasrara Chakra. This is where the Kundalini Shakti sleeps. This is where you engage your Mula Bandha. Maintain your awareness here.
Take a deep inhale, and on the exhale, in your mind's eye, silently, chant the seed mantra, LAM, while feeling a resonance on this chakra. Repeat the chant 5 times.
2] Svadisthana Chakra
Move your awareness up along your spine to the sexual center at the sacrum. This is the seat of the Svadisthana Chakra. Take a deep inhale, hold the breath, press the tips of the fingers and the heels against the mat, slightly lifting the pelvis to squeeze the mula bandha, generating heat to move the kundalini shakti from the Muladhara chakra to the Svadisthana chakra. Keep holding and intensifying. Release before you feel the strain. Allow the body to sink into a deep sleep again.
Once you transcend the survival mode, you shift into pleasure, indulgence and intoxication - sex, drugs and rock & roll. You crave respect, prestige and admiration. You now aim for genetic immortality - thus the sacral chakra.
Take a deep inhale, and on the exhale, in your mind's eye, silently, chant the seed mantra, VAM, while feeling a resonance on this chakra. Repeat the chant 5 times.
3] Manipuraka Chakra
Move your awareness up along your spine to your navel. This is the seat of the Manipuraka Chakra. Take a deep inhale, hold the breath, press the tips of the fingers and the heels against the mat, slightly lifting the pelvis to squeeze the mula bandha, generating heat to move the kundalini shakti from the Svadisthana chakra to the Manipuraka chakra. Keep holding and intensifying. Release before you feel the strain. Allow the body to sink into a deep sleep again.
Move your awareness to your navel - the seat of the Manipuraka Chakra. When this chakra is activated, you develop a strong body and a strong mind. You are determined and you make things happen. You influence public opinion. You are now powerful but not necessarily spiritual. Despite the power, you are left asking, "Is this all there is to it?". The Napoleons and Elon Musks of the world reside in this chakra. Observe any sensation that's happening here. Stay focused.
Take a deep inhale, and on the exhale, in your mind's eye, silently, chant the seed mantra, RAM, while feeling a resonance on this chakra. Repeat the chant 5 times.
4] Anahata Chakra
Move your awareness up along your spine to your heart. This is the seat of the Anahata Chakra. Take a deep inhale, hold the breath, press the tips of the fingers and the heels against the mat, slightly lifting the pelvis to squeeze the mula bandha, generating heat to move the kundalini shakti from the Manipuraka chakra to the Anahata chakra. Keep holding and intensifying. Release before you feel the strain. Allow the body to sink into a deep sleep again.
Stay focused here. When Anahata opens or becomes activated, you develop a heightened sense of perception about the reality. You begin your spiritual path where you feel the connection with the universe at large. You transcend the confines of your self-centered world and you open up for love and compassion. You straddle the 2 worlds - one leg remains anchored on default reality and the other leg rests on Cloud 9. As you deal with the challenge of existence, you also have heaven in your mind.
Silently, chant the mantra YAM and feel the vibration in your heart.
5] Vishuddhi Chakra
Move your awareness up along your spine to the soft spot on the base of your throat, slightly above the center where the 2 collar bones meet.. This is the seat of the Visuddhi Chakra. Take a deep inhale, hold the breath, press the tips of the fingers and the heels against the mat, slightly lifting the pelvis to squeeze the mula bandha, generating heat to move the kundalini shakti from the Anahata chakra to the Vishuddhi chakra. Keep holding and intensifying. Release before you feel the strain. Allow the body to sink into a deep sleep again.
This is your Vishuddhi Chakra. As you activate this energy hub, you no longer fight with life. You move with it, in compliance to the natural laws. You find yourself in the right place, at the right time, meeting magnificent lives who open doors to manifest your intentions. You operate at a higher level of competence. People gravitate to you. They sense that you do things beyond their abilities and you understand things beyond their comprehension.
In your mind's eye, silently chant the mantra HAM and feel the etheric reverberation within the throat chakra.
6] Ajna Chakra
Move your awareness up along your spine to the spot between your eyes, slightly above the center. This is the seat of the Ajna Chakra. Take a deep inhale, hold the breath, press the tips of the fingers and the heels against the mat, slightly lifting the pelvis to squeeze the mula bandha, generating heat to move the kundalini shakti from the Vishuddhi chakra to the Ajna chakra. Keep holding and intensifying. Release before you feel the strain. Allow the body to sink into a deep sleep again.
Focus on your Third Eye. Observe whatever sensation is taking place here. It can be throbbing, it can be pulsating, it could be warping or even tingling. Just observe and witness with no reaction, without attempting to change anything. Activating this chakra means you are intellectually realized. You have gained knowledge and you have wisdom. Psychic abilities begin manifest. You transcend this dimension and gain access to other worldly realities.
Silently chant the mantra OM and feel the activation of this chakra.
7] Sahasrara Chakra
Move your awareness up along your spine to the spot on top of your head. This is the seat of the Sahasrara Chakra. Take a deep inhale, hold the breath, press the tips of the fingers and the heels against the mat, slightly lifting the pelvis to squeeze the mula bandha, generating heat to move the kundalini shakti from the Ajna chakra to the Sahasrara chakra. Keep holding and intensifying. Release before you feel the strain. Allow the body to sink into a deep sleep again.
From the Ajna, there is no established path towards Sahasrara. There is no blueprint, there is no template. You are on your own to take that leap of faith, trusting the process. When this chakra is activated, duality ends and union happens. Male and female unite as one. Power and consciousness become one. Shiva and Shakti are reunited. You are in a very deep state of meditative absorption where it becomes very clear that you are not your body, not your thoughts, not your feelings and not your memory. You are pure consciousness, you are divinity and you are the universe - and you are all of that combined into a singularity. This is where the self, the universe and God, become one. Pause. Let that sink in. Take as much time as you need to let that register.
Take a deep inhale, and on the exhale, in your mind's eye, silently, chant the seed mantra, OM, while feeling a resonance on this chakra. Repeat the chant 5 times.
Comments:
Ending Thoughts
...to be filled-in after the series.
--- Gigit (TheLoneRider)
YOGA by Gigit
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Desiderata | Wear Sunscreen
(Aug 22, 2022) As an impressionable teenager back in the day, Desiderata was probably the moral Zeitgeist of the time. I lived by it, and I would quote it whenever the need presents itself. Yes, I am a child of the universe, no less than the trees and the stars, I have a right to be here. Fast forward several decades later, a modern-day version came out - Wear Sunscreen!....more »»
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For more train info: Bangkok to Chiang Mai trains - departing from Hua Lamphong - MRT (Bangkok)
(I'm using Bang Sue as a starting point because I was closer to it, but you may be closer to the Hua Lamphong station)
Travel Tips for Thailand
This process is BEFORE Covid 19. Not sure what it is now.
60-Day Thai Tourist Visa
NOTE: There is no need to go back to your country to get the Thai tourist visa. Any major city with a Thai Embassy will do. Apparently there is also no need to have an invitation from a Thai establishment to justify the visa.
30-Day Extension
NOTE: When your 60-day visa is close to expiry and you want to extend your stay. No need to leave Thailand.
Book Train Tickets in Thailand Online by Train36.com
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