Find a comfortable lying down position for yourself.
Ideally,
You can lie down on your back in the supine position.
You can lie down.
With your feet comfortable distance apart.
Arms slightly away from the body with the palms facing up.
Toes hanging out,
Heels in,
Relax.
Find the most comfortable lying down position where you can be.
For next 25 to 30 minutes without much movement.
If you need to adjust your posture,
Do so now.
Once the practice starts,
It's essential.
That your body remains still.
And comfortable.
We are going to practice Yoga Nidra,
The psychic sleep.
Take a deep breath in.
While exhaling,
Relax your body.
And close your eyes.
While keeping the eyes closed,
Once again be aware of your posture.
And see if you need to make any adjustment.
Any final adjustment you need to make before we begin.
Now.
As you find the stillness in the body.
Become aware of your surroundings.
Be aware of.
All the different sounds present here.
Being aware of the temperature here.
The place where you are practicing,
Where the body is lying down.
Whole awareness.
On the surroundings while keeping the eyes closed.
Noticing different sounds present here.
Noticing the temperature.
Create a mental image of the room where you are lying down.
And see your body from outside.
As if you are seeing your body from outside,
Create a mental image.
Letting go the mantle image.
Bring your attention to your breath.
Not trying to control or regulate the breath,
Simply observing.
The gentle flow of breath.
Now.
Shifting the focus to the head space.
The space between your head.
Repeat mentally.
For these few minutes of the practice,
I let go of all identification and rest in my own Self.
Letting go of all the identification.
Resting in the pure awareness.
I let go.
All the identification.
All the duties,
Responsibilities.
Name Emotion thought.
And rest in my own beingness.
Letting go and resting in beingness.
Now.
.
.
Body scan.
I will name a body part.
You bring your focus to the body part which is named.
Create a mental image of that body part.
Feel it and then move your focus to the next body part which is named.
Not focusing too intentionally,
Keeping your attention fluid.
Try to keep up with my instructions.
Bring your attention to right hand.
Right hand thumb.
Fingers of right hand.
Palm of the right hand.
The back side.
Of the right hand.
The wrist,
The forearm,
The elbow,
Biceps and triceps area of the right arm.
Right shoulder.
Right armpit.
Right side of the torso.
Right side waist.
Right hip joint.
Thigh,
Kneecap,
Calf muscle.
And go heel,
Sole of the foot,
Big toe,
2nd Do third,
Fourth,
Fifth.
The whole right side of the body.
The whole right side of the body.
The whole right side.
Left hand thumb.
Fingers,
Palm of the hand.
Backside of the hand.
Rest.
FOREARM elbow,
Biceps and triceps area,
Left shoulder.
Left armpit.
Left side of the torso.
Left side waist.
Left hip joint.
Thigh,
Kneecap,
Calf muscle,
Ankle,
Heel,
Sole of the foot,
The big toe,
Second toe,
Third,
Fourth,
Fifth,
The whole left side of the body.
From toes to the fingers,
Fingers to the toes,
The whole left side of the body.
The whole left side of the body.
Lure back.
Middle back.
The upper back.
Right shoulder blade.
The left shoulder blade.
Back of the neck.
Back of the head.
Crown of the head.
Forehead.
Write TAMPU The left temple.
Right ear,
The left ear.
Right eyebrow,
The left eyebrow.
Or I die.
The left eye.
Right side cheek.
The left side cheek.
Right nostril.
The left nostril.
Upper lip.
Upper jaw.
Dung.
Lower jaw Lower lip chin,
Throat,
Right Collarbone.
The left collar bone.
Right side of the chest.
Left side of the chest.
The middle part of the chest.
Upper part of the abdomen,
The stomach area,
Middle part of the abdomen,
The belly button area.
Lower part of the abdomen.
Whole right leg.
Whole left leg.
Hold right arm.
Whole left arm.
Hold torso.
Head and neck together.
The whole body.
Being aware of.
The entire body.
The whole body.
Now.
Shifting the focus,
To the breath.
Notice.
As the breath flows in through your nostrils,
Goes to your lungs,
Your chest.
And as it comes back to your nostrils and flows out.
Follow this part of your breath.
In this still relaxed body.
Not trying to control or regulate.
Simply observing the gentle flow of breath.
Now,
Slowly start counting down your breaths.
Counting down from 27.
As the breath comes in,
Count mentally 27.
And as the breath flows out.
Count 27.
Inhaling 26.
Exhaling 26.
Like this,
Continue counting down.
If at any point you made any mistake in counting down,
Or you forgot the count.
Start the countdown again from 27.
Bye!
I don't know.
I don't know.
Thank you very much.
So So.
Thank you for joining us.
I'm so happy to be here.
I'm so happy to be here.
Bye-bye.
All right.
Whole attention.
Whole focus.
On the countdown.
On your breath.
Now.
Let go the countdown.
Lenguhi Breath Awareness.
Bring the attention on the dark limitless space in front of the closed eyes.
Just be aware of the limitless darkness Available.
In the front of the closed eyes.
Think of the exact moment.
You wake up from a deep sleep.
In that First,
Movement.
First split second.
Before you remember your name.
Before you remember your problems,
Your duties,
Your responsibilities.
A simple feeling of just being alive.
Just being there.
The feeling of I am.
The exact moment.
You wake up.
From a deep sleep.
That is the basic thought.
That I am.
It exists completely prior to words.
Right now.
Return to that state.
Before you start hearing the words of the mind.
Just Be.
Whatever you have learned from your childhood.
Has become your wall.
But right now,
For these few moments,
We are dropping our world.
We are dropping all concepts.
Okay.
Dropping all the concepts.
The whole mind.
Is just a container of various concepts.
Understand this.
Understanding this,
Naturally settles the mind.
We don't need to force the mind to be quiet.
Just.
Watch it.
Mind is not different from its concepts.
The whole mind is just a concept.
Notice this fact.
Be aware of the mind.
A collection of concepts.
Rest in your own natural state.
Before words.
Before you realize.
That anything needs to be done or fixed.
Realize that absolutely nothing needs to be done.
Rest in the feeling of I AM.
And let the world feed away.
I AM.
Beyond story,
Beyond words,
Beyond all concepts.
The pure being.
Being.
I am.
Thoughts,
Sensations,
Concepts may flow through your mind.
Not trying to engage with them.
Let them rise and pass.
You rest in your own existence.
The feeling of.
I am.
Thank you.
I don't know.
Thank you very much.
I love you.
Okay.
As we come to end this practice.
Take a resolve.
To keep the attention,
The awareness.
Of this natural state.
In throughout all your dealings in life.
Come back to the dark space in front of the closed eyes.
Come back.
Deep breath.
Being aware of.
Your surroundings,
Notice different sounds,
Temperature.
Remember time of the day when we are practicing.
Remember the place the room where you are lying down.
Being aware of the body.
Slowly.
Start moving your fingers.
Feel your toes and start moving them.
Move your head side to side.
Move your feet side to side.
Bring your hands together.
Interlock your fingers and raise your arms over your head.
Give your body a good stretch.
Bring your feet together.
Once you feel ready,
Slowly roll over to your right side.
And come up.
Into a comfortable sitting position.
While keeping the eyes closed.
Now,
Let us chant mantra OM three times,
Followed by three kinds of Shanti,
Together.
Inhale deeply for Om Chanti.
Om.
Yeah.
Aum.
You Shanti,
Shanti,
Shanti Gently bring your palms together and rub them to each other.
Generating some warmth between the palms.
Placing this warmth over the closed eyes.
Feeling the warmth through your face,
Through your eyelids.
Slowly open your eyes.
Namaste.
