Find a comfortable lying down position for yourself.
A comfortable position where you can be without much movement for next 25 minutes or so.
Ideally,
You can lie down on your back in the supine position.
Once you are ready,
Take a deep breath here.
Upon exhalation,
Drop your body to the surface beneath it and close your eyes.
We are going to practice Yoga Nidra.
Keeping your eyes closed,
Notice your body from within.
See that if you need to adjust your posture.
Making the body,
Making the posture so comfortable that it is stable throughout the practice.
Once you have found the still,
Comfortable position,
Shift your focus to your surroundings.
Keeping the eyes closed.
Notice all the different sounds present here.
Not getting struck with any one particular sound,
But observing all the different sounds.
Notice one sound,
Stay with it,
Then move your focus to the next sound.
Like this,
Keep your attention fluid,
Keep moving your attention from sound to sound.
Now shift your focus to the sound of your breath.
Try to notice the sound of your breath.
Notice your heartbeat.
Now.
Let go the sound awareness.
Shifting the focus to the screen in front of the closed eyes.
Repeat mentally.
Today.
I let go of doing and recognize that everything happens.
By the life force.
By itself.
One more time.
Today I let go of doing.
And see that everything happens.
Naturally by life force.
I let go of doing and recognize the things naturally taken care by.
The life force.
Body scan.
I will name a body part,
You shift your focus to the body part which is named,
Stay with it and then move your focus to the next body part which is named.
Keeping the attention fluid,
Keep moving.
The attention with the body part which is named.
Not trying to focus too intensely.
Bring your attention to your feet.
Ankles,
Cuffs.
Knees,
Ties.
Hips,
Lower back.
Middle bag.
Upper back.
Neck.
Face.
Right hand.
Right forearm.
Right elbow.
Biceps and triceps of right hand,
Right arm.
Sides of the torso.
Right side of the torso.
Left side of the torso.
Left hand,
Left forearm.
Elbow,
Biceps and triceps of left arm.
Left shoulder.
Right shoulder.
Collarbones,
Chest.
Abdomen.
Hold right leg.
Whole right leg.
Or left leg.
Whole left leg.
Hold right arm.
Hold right arm.
Whole left arm.
Who left on?
Head and neck.
Head and neck.
The whole torso.
The whole torso.
The whole body.
The whole body.
The whole body.
Now.
Shift your focus.
From this still,
Relaxed body to your breath.
Notice the flow of breath.
Through this still.
And comfortable.
Body.
Notice your belly,
Your abdomen.
As the breath comes in.
Your belly expands slightly.
And as the breath goes out,
Your belly goes down.
Notice this gentle movement of your abdomen,
Your belly,
Along with the breath.
We are not trying to control or regulate the movement of belly or breath,
Simply observing the natural phenomenon.
Breath coming in,
Abdomen moves.
Notice this and stay with this.
Birds chirping Yeah,
Yeah.
Whole attention on the breath.
On the movement of abdomen along with it.
Gently start.
Counting down your breath from 27 As the breath comes in,
Count mentally 27.
As it flows out,
Count mentally 27.
Inhaling 26.
Exhaling 26.
Like this,
Continue counting down.
If at any point you forgot the count or you made any mistake while counting down,
Start the countdown again from 27.
Now.
Let go the countdown.
Keeping the focus on the breath.
Not trying to change it,
Just watching the flow.
Try to notice all the movement of your body.
Subtle movements happening in the body along with your breath.
As your belly was coming up,
Same way there is slight expansion in your chest also when breath comes in and a slight contraction as breath flows out.
Notice all these subtle movements happening in the body naturally along with your breath.
Notice that You do not have to do the breathing.
The breathing happens completely on its own.
This is prana.
The vital force,
The life force.
Life force is doing all the work.
It beats the heart.
It breathes the lungs.
It moves the mind.
Be a friend to this life force.
Realize that life is taking care of you.
This force.
This natural force.
Is taking care of all aspects of your life.
Automatically.
If life is doing all the work,
If life force is responsible for all the movement.
Then,
Question.
Who are you?
You are simply the silent sky.
Watching the wind blow.
You are the quiet.
Witness.
Listen to closely.
Listening closely.
To the subtle sound of the breath.
It carries the quiet.
Primordial vibration of Aum.
The Hum of Aum.
Let the life force.
Let the life force move.
Let the life force accomplish.
Let the life force find success and failure.
While you rest.
In the absolute stillness.
The beingness.
The choiceless awareness.
All encompassing space.
Through which wind,
Things,
Sounds,
Everything moves.
Rest in your own beingness.
As we come to end this practice.
Try to keep this.
Awareness of.
Beingness.
Throughout your interactions with the world.
Come back to your breath.
Come back to your body.
Notice how your body feels.
Notice your surroundings.
Remember time of the day when you are lying down and practicing Yoga Nidra.
Now.
Feeling your toes.
Start moving them.
Feel your fingers,
Start moving them.
Move your feet side to side.
Move your head side to side.
Without any hurry,
Bring your feet together,
Bring your hands together,
Interlock your fingers,
Raise your arms over your head and give your body a good stretch.
Keeping your eyes closed,
Roll over to your right side and come up into a comfortable sitting position.
Find the most comfortable sitting position in your own time without any hurry.
Now let us chant Mantra Om three times followed by three kinds of Shanti together.
Inhale deeply for OM chanting.
Om.
Om.
You Om.
Shanti.
Shanti.
Shanti.
Gently bring your palms together,
Rub them to each other.
Generating some warmth and placing it over your closed eyes.
Feeling it through your eyelids,
Through your face.
Massaging your face,
Bring your hands down.
And as you feel ready,
Slowly open your eyes.
Namaste
