I still want to elaborate more on how impressions are stored in the unconscious and how to manipulate them, but I want to actually layout a simple practice first. I could write a whole book on just this subject. For example, removing deeply embedded unconscious impressions, as well as embedding sigils of your own. I have never experimented with embedding spirit sigils via Yoga Nidra, but this could definitely be an interesting experiment.
NOTE: During Yoga Nidra when you are visualizing symbols, completely different images, many in excruciating detail, may form in Chidakasha, the black space you see when your eyes are closed. This space is connected to your Ajna Chakra (Third Eye). These are unconscious impressions being released that are made up of the ego in symbolic form.
On to the practice…
Lay down in Shavasana, the corpse posture. It is better to lay on the floor with a small pillow and not on your bed. Your unconscious mind associates the bed with sleep and you absolutely do not want to fall asleep.
Close your eyes and scan your body for any tension and release it. Make sure and maintain complete stillness for the entire duration of the practice.
Stay aware but do not try and concentrate too hard. You don’t need to concentrate but try and not allow your mind to wander other places. This is easier to do with a recording rather than memorizing it in the beginning. I will be putting an MP3 together soon.
What follows is a rotation of consciousness through your body. This takes advantage of the tendency of the mind to jump front one thing to another constantly, so you give it something to do and it doesn’t have time to wander off somewhere else.
Spend a few seconds on each part:
Become aware of your right hand. (pause)
Right side: Right hand thumb, second finger, third finger, fourth finger, fifth finger, palm of the hand, become aware of your palm, back of the hand, the wrist, the lower arm, the elbow, the upper arm, the shoulder, the armpit, the right waist, the right hip, the right thigh, the kneecap, the calf muscle, the ankle, the heel, the sole of the right foot, the top of the foot, the big toe, the third toe, fourth toe, fifth toe.
Left side: Left hand thumb, second finger, third finger, fourth finger, fifth finger, palm of the hand, become aware of your palm, back of the hand, the wrist, the lower arm, the elbow, the upper arm, the shoulder, the armpit, the left waist, the left hip, the left thigh, the kneecap, the calf muscle, the ankle, the heel, the sole of the left foot, the top of the foot, the big toe, the third toe, fourth toe, fifth toe.
Back: Become aware of the right shoulder blade, the left shoulder blade, the right buttock, the left buttock, the spine, the whole back together…
Front: Top of the head, forehead, both sides of the head, the right eyebrow, the left eyebrow, the space between the eyebrows, the right eyelid, the left eyelid, the right eye, the left eye, the right eye, the left ear, the right cheek, the left cheek, the nose, the tip of the nose, the upper lip, the lower lip, the chin, the throat, the right chest, the left chest, the middle of the chest, the navel, the abdomen…
Major: The whole of the right leg, the whole of the left leg…both legs together. The whole of the right arm…The whole of the left arm…both arms together. The whole of the back, buttocks, spine, shoulder blades…The whole of the front, abdomen, chest…the whole of the back and front…together…the whole of the head…the whole body together…
(Repeat from the beginning one or two times, slowing down the pace somewhat)
Become aware of the whole body. Visualize that image in your mind.
Breathing: Become aware of your breath. Feel the flow of the air going in and out. Just maintain awareness but do not change the rate at which you breath.
Now direct your attention to the movement of your navel area. It is rising and falling with every breath, expanding and contracting.
Now start counting the breaths going backwards from 33 to 1, like so: 33 navel rising, 33 navel falling, 32 navel rising, 32 navel falling, and so on. Say the words and numbers mentally to yourself. Try not to drift off and forget the count, but if you do, start counting from 33 again.
Stop counting when you reach 1 and direct your attention to your chest. Your chest is rising and falling with every breath. Start counting backwards like before, only with your awareness on your chest: 33 chest rising, 33 chest falling, 32 chest rising, 32 chest falling, and so on.
Then shift awareness to the throat and do the mental count there as well.
Same again but continue the counting with the awareness on the nostrils.
Images: Stop counting and stop paying attention to the breath.
There will be a number of images. Be aware of any feeling, emotion, etc. that comes up as best as you can and release it.
Imagine the following, 3 times a piece. A pause of a few seconds between repetition is fine.
Burning candle (3 times)
Endless desert (3 times)
Egyptian pyramid (3 times)
Torrential rain (3 times)
Snow capped mountains (3 times)
Greek temple at sunrise (3 times)
Coffin beside a grave (3 times)
Birds flying across a sunset (3 times)
Red clouds drifting (3 times)
Inverted pentagram (3 times)
Stars at night (3 times)
Full moon (3 times)
Smiling demon (3 times)
Wind from the sea (3 times)
Waves breaking on a deserted beach (3 times)
Restless sea (3 times)
Now direct your awareness to the outside, your breath, your whole body. You are laying on the floor. Visualize the room around you. Then start moving your body slowly and stretching. Open your eyes and sit up slowly.