Just to start,
You will have to lie down over the bed.
Bed or the yoga mat.
Keep your body straight.
Your face should be facing upwards towards the ceiling.
As you lie down,
Your body should be straight.
Your legs should be little bit apart,
Around 6 inches apart.
To stray.
And your head should be Your palm should be facing upwards.
And that too kept aside of the body,
Not over the body.
And please don't use pillows which we should lie down on flat surface.
Your clothes or body.
If required because we will not be moving our body.
For next 30 to 35 minutes.
So you should be comfortable at this point.
I hope you are.
Line down now comfortably.
Gently close your eyes.
And as you close your eyes,
Your awareness will automatically move towards your breath.
Just observe your breath.
Pretty well I'm pretty good.
Right there again.
And reticle Just observe you breathing in the air.
From the nose the throat to the chest.
I can see you exist.
Release the air from your chest through throat,
From the nose to the sides.
Just be aware of your breath,
Keep on observing it.
Now we'll inhale deeply and exhale.
So while we breathe in,
We'll come out to tell you.
While we breathe out.
Will count till five.
Great.
Thank you.
Ah,
There we go.
Breathe in.
And there you go.
Okay,
Then.
And we go.
With every exhale release the body tensions Let go of any efforts.
Okay.
And read out.
Date a couple of more times No.
Keeping your eyes closed,
Your body still.
Bring your consciousness.
Towards the external environment.
The environment.
Outside your room.
Listen to the song.
Outside your room.
Probably a sound of some equipment people talking outside the room pets,
Sound of pets.
Bring your awareness to the street outside your house.
Listen to the sounds.
Any kind of a sound which is made outside your box.
The sound of the trees.
See ya.
Taboo.
And use the handy mode.
People.
Vehicles.
Bring your awareness.
And take your awareness as far as you can.
Listen to the farthest sound possible.
Oops.
The air.
Listen to the sounds of Earth's that you can hear.
Sound of nature.
Or transport.
People.
Let's hop on from one sub to another.
Now become aware of the sound.
Inside a room Listen to the sounds of any equipment.
Around you.
Any kind of a soul which is made.
Sound of the air around you.
Sound of the breath.
You heartbeat.
Let go of all the efforts.
Be still and calm.
At this moment We will repeat the Sankalpa.
Order is all.
Three times.
So think about any resolve which you want to make.
Which you want to.
Achieve in next few years or the lifetime.
Just think about something.
Achievable career goals.
That you want to.
Become or do.
In next few years or the lifetime.
Now repeat it three times.
I need my.
.
.
With full awareness and full consciousness.
No.
We will rotate our awareness.
All the body parts.
So we will start with the right side of the body first.
So bring your awareness.
First two.
The right hand thumb.
Now bring your awareness to right and first finger.
The right and second finger.
Become aware of right and third finger.
The fourth finger.
The palm of the hand.
The back of the hand.
The rest of right hand.
The word arm.
The elbow of the right hand.
But um.
.
.
The right side shoulder The right armpit.
The right ways to The right hip.
The right eyes.
The right kneecap.
The right leg calf muscle.
The Nightleg Ankle the heel.
The soul of the right way.
The top of the right foot.
Topic 2.
The second tool.
The third two.
A photo.
Uh,
15.
Not all.
We will rotate our consciousness.
To the left side of the body.
So we will start with left at thumb.
The first finger.
The second finger.
Art finger fourth finger.
The palm of the left hand.
Back of the left hand That is true.
The lower arm.
The elbow of the left hand.
But um.
.
.
That live.
Shoulder.
The left armpit.
Left face.
Left click.
I see.
Left leg kneecap.
The left calf muscles.
Left leg ankle.
Left leg.
The sole of the left foot.
The top of the left foot.
That they do.
That's the window.
That outdoor.
And that's it.
Be fully aware.
Don't sleep,
Relax your body.
Letting go of any effort.
Now we'll rotate our consciousness to backside of the body.
Bring your awareness to right shoulder blade.
The left shoulder blade.
The right buttock.
Left buttock.
Pull back together.
Bring your awareness.
To the front side of the body.
Become aware of top of the head.
The forehead.
Both sides of the hair together.
Runtime Pro Let's type RU center of the eyebrow Right eyelid.
Left eyelid.
Zantai Left eye.
Right ear.
Left ear.
Right cheek.
Left cheek the nose.
The upper lip.
The lower lip.
That chain.
The crew.
Right side of the chest the left side of the chest.
The center of the chest Done.
I will.
.
.
And the abdomen.
Bring your awareness.
Alright,
Let's.
.
.
Hold left leg.
Both the legs together.
All right.
Hold left arm.
Both the arms together.
Fold front and back together.
Whole body together Please do not sleep.
Aware of your body.
If it up.
Gently breathe.
Without any efforts.
Breathe in.
Jade out.
Now we will become aware of our navel.
Through breathing exercise.
So while we breathe in,
Our navel goes up.
And while we breathe out,
Our navel goes down.
So this is one cycle We will do it.
11 times.
Breathe in.
And breathe out Be aware of your navel.
Concentrate only on the breath and the navel.
And then I will close up.
Breathe out,
Never comes down.
Breathe in.
Angle goes up.
Breathe out,
Level comes down.
Breathe in.
Breathe out.
Breathe in.
Peace out.
Breathe in.
Breathe out.
We do it again.
There you go.
Bathe in.
.
.
Breathe out.
Breathe in.
Fatal.
Breathe in.
Peace out.
Breathe in.
And breathe out.
Take normal breath.
Inhale notch belly and exhale notch belly.
Without any efforts.
Now we will become aware of our emotions.
The opposite emotions in you.
Our body.
The feelings and the emotions.
So plus.
Become aware of your body.
And feel the heaviness inside your body.
As if the body weight is increasing.
You feel your body weight increasing so much.
As if it is sinking down.
Wherever you are lying down.
Feel your body sinking to the floor in the lab.
Feel the lightness inside you.
Release the weight.
Release the FNS.
And start feeling lighter.
Feel your body getting lighter and lighter.
Become as light as a feather.
Feel as if you are floating above the ground.
Now bring your awareness.
Take a body and feel the heat inside you.
Sense the heat inside you.
Feel as if your body is becoming warmer and warmer.
As if you are standing in the middle of the desert.
The sun at the top of the head.
Temperature too high.
You may feel as if your body is sweating as well.
Now release the warmth inside your body and start feeling cold.
Imagine yourself at the top of the mountain.
Does.
Yeah,
At the mountain.
You will feel cold.
As if you have not.
The top.
That money vehicles for the jackets.
And you feel chilling from inside and outside.
Now release this feeling You can confirm it again.
And now feel pain at some part of your body.
Just become aware of one part of your body,
Maybe leg.
Uh.
.
.
Feel the pain.
Make this pane active.
Intense as you can make it so intense as if.
It becomes unbearable.
And then release the page.
And start feeling comfortable.
Relax.
Physical relief.
Now generate a feeling of sadness inside you.
Think about some instance which make you sad.
Which makes your heart heavy.
Grief from inside.
Think about something,
Some instance.
In your life.
Now become happy.
Release the sadness and think about something which makes you happy.
And number two,
James.
Which makes you to have fun.
Later.
Now,
Think about something.
You are afraid of.
Some instance,
Some situations.
Which you are afraid of.
And makes you anxious.
Not become.
Of AeroFit and.
.
.
Develop a feeling of courage.
Or the correct file.
The courage to be safe.
Confident.
Now develop a feeling of indifference as if you are all alone.
No one you are attached to.
No one to talk to.
Nobody to care for.
Without any attachments.
No.
Feel loved.
Still love from inside.
Generate a feeling of love continue No.
Visualize yourself.
On a beach.
The serene,
Calm beach.
That's the issue.
Look at the vast ocean The white sand beneath you.
Listen to the sound of the waves.
Splashing Imagine yourself.
On the beach.
With your loved ones.
Feel the happiness inside you.
That dry.
The joy of spending time together.
The joy of being able to.
See the beautiful beach.
The beautiful moments.
Listen to the sounds of the waves Let's see that.
Fastness of the ocean.
Smell.
The fragrance around you.
Feel the moist water beneath your foot.
That's sad.
And just become of the Let's see.
Test that is developing inside of R swallow it gently just to get Be grateful for this moment.
At this moment.
We'll repeat our resolve or the Sankalpa.
So repeat the Sankalpa,
The resolve which you want to accomplish.
Three times with full awareness.
Full consciousness.
Now become aware of your body.
Become aware of the surrounding.
Become aware of the things around you the air.
Develop awareness from top of the head.
Boop.
Boom.
Become aware of the body parts touching to the floor.
If you like,
You can.
Just stretch your body for a little bit.
Without opening your eyes.
And gently turn towards the right side light on at this position for him.
Bye.
Slowly.
See what they said.
With their legs crossed.
Keeping your eyes closed.
And become aware of your body and the surrounding.
Whenever you are ready,
Gently open your eyes.
