My surrender.
To the oneness.
Which binds us all.
Welcome to this.
You're gonna draw.
Meditation practice.
Begin by lying down.
Comfortably on your back.
With the legs slightly apart.
And your arms.
At your sides.
Palms facing upwards.
Use a cushion or folded blanket.
Under your head.
And knees.
If you need that.
Extra support.
And show that to your head.
Neck and spine.
Are aligned.
Close your eyes.
And take a few deep breaths.
Allowing your body.
To relax with.
Each exhale.
Again and again.
Make required adjustments.
So that you feel completely.
At ease.
Is alive again.
Also plays.
And eye below.
Of your eyes too.
Block out light.
And enhance relaxation.
Aim of yoga nidra.
Is to stay relaxed.
Yet attentive and awake.
Make adjustments.
You need.
So that you can do this practice.
Comfortably.
Feel the points where your body.
Touches the surface.
Your heels,
Calves.
Thighs.
Bad eggs.
Shoulders.
And head.
Sense the weight.
Of your body.
Sinking into.
The surface beneath you.
Granting you.
Deeply.
Allow yourself.
To become present.
In this moment.
Letting go.
Of any distractions.
Or thoughts.
Feeling.
The stability.
And support.
From the surface beneath you.
Notice the darkness.
On your eyelids.
Or any patterns emerging.
On your closed eyes.
Notice the distance.
And nearby sounds.
The rhythm.
The volume.
Allow each sound.
To come.
And go.
Without judgement.
Simply observe them.
As part of your environment.
Bring your attention.
To your breath.
And notice the natural rhythm.
Of your inhale.
And exhale.
Set an intention.
Or sankalpa.
For this practice.
You with a shot.
Positive affirmation.
Or resolve.
That resonates deeply with you.
Such as.
.
.
I'm at peace.
I'm healthy.
Home.
I'm confident.
Repeat it silently.
A few times.
Feeling it.
Within you.
Let this intention guide your practice.
And infuse your being.
As you repeat your sankalpa.
At least 3 times Visualize it.
Manifesting.
In your life.
Allowing the energy of your intention.
To read.
Throughout your entire being.
And notice any changes.
Emotions emerging.
Just notice.
Let go of the Sankalpa.
As now we are moving to rotation off.
Consciousness.
Begin the rotation.
Of consciousness.
By bringing your awareness.
Do a right hand thumb.
Moving your attention.
Sequentially.
Through each part.
Your fingers.
Index.
Maru.
Rain.
Little.
Your palms.
Chris.
Forearm.
Elbow.
Upper arm.
Shoulder.
Right side of the chest.
Waste Tie.
Off.
Ankles,
Heal.
Soul.
And toes.
Feel the sensation.
In each area.
As you mentally.
Touch it with the oil.
Of fairness.
Notice any tension.
A tight dance.
And consciously.
Release it.
Loving each part.
To become fully.
Relaxed.
Repeat this process.
On the left side.
Starting bed.
The left hand thumb.
Moving through each part fingers.
Alone.
Rest.
Forearm.
Elbow.
Of the realm.
Shoulder.
Left side of the chest.
Ways.
Tie.
Gulf.
Ankle.
Heal.
Soul.
And toes.
Feel the sensation.
In each area.
And release any tension.
Once you complete arms and legs.
Bring your awareness.
To the back of your body.
Starting with the back of your head.
Moving down.
Through the neck.
Shoulders.
Upper back.
Middle back.
Lower back.
And buttocks.
Sense.
Each part.
And relaxing.
Feeling.
As you focus.
On your body.
Now shifting your attention.
To the front of your body.
Starting with the forehead.
Moving down.
Through the eyebrows.
Eyes.
Now switch.
Cheeks.
Mount.
Just relax.
Abdomen.
And pelvis.
Feel each part relaxing.
Deeply.
As you focus on it.
Now bring your awareness.
To the internal organs.
Start with the brain.
Moving to the lungs.
Power.
Stomach.
Into stillness.
Level.
Kidneys and the reproductive organs.
Sense each organ.
Relaxing and functioning.
Optimally.
Finally bring your awareness.
To the entire body.
As a whole.
Allow yourself.
To rest in this state of.
Complete relaxation.
And notice.
How you feel.
Become aware.
Of your natural breath.
Without trying.
To change it.
Observe the flow.
Of a breath.
Feeling the air.
And train.
And leaving your nostrils.
Noticing.
The rise and fall.
Of your abdomen.
With each breath.
Focus on the coolness.
Of the inhale.
And the formed.
Of the exhale.
Use your breath to relax.
Anchor your awareness.
Maintaining a Gentle.
And steady rhythm.
If your mind wanders.
Gently bring your focus.
Back to your breath.
Feel the life force.
Of prana.
Flowing through you.
With each breath.
Visualise each breath.
Pranking again.
Fresh energy.
And each exhale.
Producing any tension there.
Negativity.
Do a few rounds of inhalation.
And exhalation.
In a mindful manner.
Now recall a feeling of joy or happiness.
Let this feeling fill your entire being.
Experiencing its warmth.
And lightness.
Feel the sensation.
In your body.
Perhaps a lightness.
In your chest.
Or a smile on your face.
Embracing this emotion fully.
And let it expand.
Within you.
Shift.
To a feeling.
Of sadness.
Of sorrow.
Feel its depth and weight.
Noticing.
The heaviness in your heart.
Of the tears in your eyes.
Allow yourself to fully experience.
This emotion.
Understanding.
That it is a natural part.
Of your human experience.
Now alternate between these feelings.
Experiencing each one fully.
Before moving.
To the other.
Notice how your body is moving.
And mind.
Respond to these emotions.
And learn to balance.
And harmonize them.
As you move between.
Joy.
And sadness.
Observe the.
.
.
Subtle changes.
In your breathing.
Heart rate.
And muscle tension.
Acknowledging.
That good feelings.
Are thought of here.
Human experience.
And embrace them.
The doubt judgment.
Recognize that.
Emotions are transient.
And can change from.
Moment.
Moment.
Practice this alternation.
With other pairs of opposites.
It could be.
.
.
And girl.
And calmness.
Excitement.
And tranquility.
Experiencing the full spectrum of emotions.
Moving on to visualising.
Past symbols.
Of the Universe.
I mention.
You may be able to see them in your mind's eye.
Or notice emotional reaction to them.
Try to swiftly move on from.
One symbol.
To honor them.
Allow these images.
To manifest.
In your mind's eye.
Embracing.
Their energy.
And the sense.
Feel their presence.
Connecting with.
The Universal Forces.
They represent.
A majestic mountain.
For the moon.
Shining brightly.
In the night sky.
The expansive ocean waves.
A flowing river.
An ancient tree.
A blooming lotus.
A peaceful forest.
A starry night sky.
A glowing candle flame.
A soaring eagle.
A vast desert.
A rainbow after a storm.
A serene meadow with wildflowers.
A crystal clear lake.
A majestic waterfall.
A snooker board.
Mountain Peak.
A golden field of wheat.
A vibrant coral reef.
A sunrise over the ocean.
A flock of birds in the sky.
A peaceful village.
A swirling galaxy.
And finally,
A lush rainforest.
Now let go.
Of all thoughts.
And images.
Surrender.
To the stillness within.
Emotional self.
And the state of pure being.
Allowing peace.
To pervade every cell.
Of your body.
Allow yourself.
To merge with all.
Infinite stillness.
For the next few minutes.
Now starting to reaffirm your Sankalpa.
Intention.
You had set.
In the beginning Repeat it silently.
With convection.
And trust.
Feel its power.
And presence.
Within you.
As water.
The seed.
You planted before.
Gently.
Nourishing it.
As you repeat your intention.
Which relies.
And integrating.
Into your being.
Creating goals.
Lasting impact.
Allow the energy to flow.
Of your intention.
To infuse.
Every aspect.
Of your life.
Guiding your actions and thoughts.
Towards your desired outcome.
Now deepen your breath again.
Expanding.
Your lungs.
And body changing shapes.
With every inhale.
And exhale.
And gradually bring your awareness.
Back to your physical body.
Notice what?
Your body.
Wants to do.
And let your body move the veil.
It likes.
When ready Slowly open your eyes.
Taking your time.
To return to the home.
External world.
Move and roll to your side.
And gently coming.
All the way.
Backup.
Take your time to relax.
Freely arrive.
Noticing your feelings right now.
If it's locked.
Then that is also fine.
As subconsciously.
You will still be listening.
Take a moment.
To appreciate yourself.
And express gratitude.
For this practice.
And the benefits.
It brings.
Into your life.
Take a few deep breaths.
Feeling the energy.
And vitality.
The thin hue.
Ready to embrace.
The rest of the day.
With a sense of calm and purpose.
Thank you.
