Namaste.
A very warm welcome to you.
My name is Sandeep and I will be your instructor for this course.
In this course,
We have 30 sessions,
Each based on Yoga Nidra,
A lying down relaxation practice,
And Pranayamas,
The breathing techniques from Yoga.
These will help you calm down and activate the relax and digest mode of your autonomous nervous system,
Helping to undo the effects of anxiety on your body and nervous system.
You can do this anytime during the day,
But it would be best to dedicate a specific time each day for the session.
Without further ado,
Let's get started by coming into a comfortable lying down position.
You can lie down on your yoga mat,
Couch or your bed,
Wherever you feel comfortable.
Also,
You can use cushions,
Pillows and blanket to keep your body comfortable throughout the practice.
You can pause here and take a moment or two to get comfortable in a lying down position.
Ideally,
You should be lying down on your back in supine position,
But if you don't feel comfortable in that,
You can lie down in any other position of your choice.
Maybe your knee is slightly bent,
You can keep a small pillow under the back of your knees if you like.
This will reduce stress on your spine and support the natural curve in your lower back.
Now gently close your eyes.
Take a deep breath in and as you exhale,
Feel all the cares,
All the worries,
Flow out of you.
Make sure body is fully comfortable.
If not,
Make all the necessary adjustments to your body position to release the discomfort.
For a deeper relaxation,
Body should not move during the practice.
Develop a feeling of relaxation.
Feel as if you are about to sleep.
This practice is designed to help you to relax your body and mind.
Sometimes when relaxation becomes deeper,
Sleep comes.
It is totally fine if you sleep during this,
But you must not try to sleep.
Become aware of the fact that you are going to relax.
Say mentally to yourself,
Now I'm going to relax.
There is nothing for me to worry about.
This is the time for me to let go all the cares and worries.
The practice begins now by just taking the attention to different parts of the body.
I will name a body part.
You simply notice that body part,
Feel it,
And then move your attention to the next body part which is named.
Keep yourself alert,
But you do not have to concentrate too intensely.
Become aware of the right hand,
Right hand thumb,
First finger,
Second finger,
Third finger,
Fourth finger,
Fingers and thumb,
Palm of the hand,
Backside of the right hand,
Wrist,
Forearm,
Elbow,
Upper part of the right arm,
Right shoulder,
Right armpit,
Right side of the torso,
Waist,
Right side hip,
Right thigh,
Kneecap,
Calf muscle,
Ankle,
Right foot heel,
Sole of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
The whole right side of the body,
From toes to the fingers,
Fingers to the toes,
Whole right side of the body.
Now go to the left hand,
Become aware of the left hand thumb,
First finger,
Second finger,
Third finger,
Little finger,
Fingers and thumb,
Palm of the left hand,
Backside of the hand,
Wrist,
Forearm,
Elbow,
Upper part of the left arm,
Left shoulder,
Left armpit,
Left side of the torso,
Waist,
Left thigh,
Kneecap,
Calf muscle,
Ankle,
Left foot heel,
Sole of the left foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
The whole left side of the body,
From toes to the fingers,
Fingers to the toes,
Whole left side of the body.
Now to the back,
Become aware of the lower back,
The right buttock,
The left buttock,
Middle back,
Upper back,
The right shoulder blade,
The left shoulder blade,
Back of the neck,
Back of the head,
The whole back together.
Now go to the top of the head,
The crown of the head,
Forehead,
Both sides of the head,
Right eyebrow,
Left eyebrow,
The space between the eyebrows,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Right ear,
Left ear,
Right side cheek,
Left side cheek,
Bridge of the nostrils,
Right nostril,
Left nostril,
Upper lip,
Upper jaw,
Tongue,
Lower jaw,
Lower lip,
Chin,
Throat,
Right collarbone,
Left collarbone,
Chest,
Left part of the chest,
Middle part of the chest,
Right part of the chest,
Upper part of the belly,
Middle part of the belly,
The belly button area,
Lower part of the belly,
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,
Buttock,
Spine,
Shoulder blades,
The whole of the front,
Abdomen,
Chest,
The whole of the back and front together,
The whole head,
The whole body,
The whole body,
The whole body.
Become aware of your breath now.
Just feel the flow of your breath in and out of your body,
Not controlling or regulating the breath,
Just observing the natural flow of breath.
There is no effort.
Maintain the awareness of your breath.
Now,
With feeling,
Mentally say to yourself three times,
I am at ease,
I am completely relaxed.
Come back to the breath.
Notice your body and the surface beneath it.
Remember your surroundings,
The place you are lying down,
Being ready to come out of the practice.
Slowly,
Become aware of the body internally and gently move your fingers,
Move your toes,
Feet side to side,
Move your head side to side,
If you feel like.
Give your body a good stretch.
Now,
Without any hurry,
Whenever you are sure that you are wide awake,
Sit up slowly and open your eyes.
Namaste.
