Yoga Nidra Session My name is Sandeep and today's session we are going to use yoga nidra as a relaxation practice So,
Let's get started Now lying down position Find the most comfortable lying down position for yourself See that if you need any cushion,
Pillows to make yourself a bit more comfortable During the practice your body temperature will go down a bit So keep yourself warm Now,
Let us begin today's practice Your feet comfortable distance apart arms slightly away from the body palms are facing up your hands are relaxed fingers are curled naturally Now,
Start taking a few nice big deep breaths Inhaling through the nostrils and exhaling also through nostrils only With next out breath gently close your eyes and let go of the deep breaths Now with the closed eyes once again see your body position Notice that your legs,
Your torso,
Your arms,
Your head and neck are comfortable If need be adjust your body position so that there are no discomforts or there is no tension in the body Make all the necessary adjustments right now Once the practice starts try to keep your body stable Once you have made all the necessary adjustments Relax all the efforts Surrender your body to the mat,
To the surface beneath it Notice your surroundings now keeping the eyes closed Just be aware of the space around the body Notice the temperature here Notice all the different sounds present here Just be aware of all the different sensorial inputs like sounds,
Temperature which is coming to you from your surroundings Not getting struck with any one particular sensation Let go of the awareness of your surroundings Come back to the body again Notice your breath now coming in and going out through the body Now let go the awareness of breath Time for sankalpa,
Time for resolve Think of a positive change which is very close to your heart A change which you want to bring in yourself The most important change which you want to see in yourself Now with feeling Repeat this change three times mentally to yourself Rotation of body awareness Now you'll take your attention from each body part I will name a body part,
You become aware of that body part,
Feel it And then move your attention to the next body part which is named Bring your focus to right hand Right hand thumb First finger of right hand Second finger Fourth finger Fingers and thumb together First finger of the hand Back side of the hand Wrist Forearm Elbow Upper part of the right arm that is Biceps area Right shoulder Right armpit Right side of the torso Right side waist Hip joint Thigh Knee gap Calf muscle Ankle Heel Sole of the foot Big toe Second toe Third Fourth Fifth The whole right side of the body From toes to the fingers,
Fingers to the toes Left hand thumb First finger of left hand Second finger Third finger Fourth finger Fingers and thumb Thumb of the hand Back side of the hand Wrist Forearm Elbow Upper part of the arm Left shoulder Left armpit Left side of the torso Left side waist Left hip joint Thigh Knee gap Calf muscle Ankle Heel Sole of the left foot 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 Lower back Right hip joint Left hip joint Middle back Upper back Right shoulder blade Left shoulder blade Middle back The whole spine Back of the neck Spine middle of the head Back of the head Crown of the head Forehead Right temple Left temple Right side of the head,
Right ear Left side of the head and left ear Right eyebrow Left eyebrow The space between two eyebrows Right eye Left eye Bridge of the nostrils Right nostrils Left nostrils Right cheek Left cheek Upper lip Upper jaw Tongue Lower jaw Lower lip Chin Throat Right collar bone Left collar bone Right side of the chest Left side of the chest Middle part of the chest Upper abdomen,
The stomach area Middle abdomen Lower abdomen The whole left leg The entire right leg The whole right arm The entire left arm Front part of the torso,
Stomach and chest Back side of the torso Whole head Face,
Crown of the head,
Back of the head,
Together Head and neck together Both arms Both legs Whole torso The whole body Be aware of the entire body The whole body Just notice the whole body As you are observing the body Start to notice Feel your breath In and out through this Relaxed still body Notice as the breath comes in through the nostrils And goes to your lungs And from your lungs It come back Comes back to the nostrils And from there flows out Follow this path of your breath In and out of the body Not controlling or regulating the breath Just witnessing the natural flow of breath Now simply shift your focus on your belly Notice the movement of your belly along with your breath Try to be aware of this fact That as the breath comes in Your belly expands slightly And as the breath flows out It contracts slightly This happens naturally Just try to witness this If need be You can place your right hand palm on your belly button This will help you to feel the movement of your belly along with the breath Noticing the movement of belly along with the breath No effort Not trying to do anything here Just witnessing No No As you are witnessing the movement of your belly and the breath mentally start counting your breath As the breath comes in count 1 And as it flows out count 1 Continue count counting It's okay if you lose track of the count or you made many any mistake while counting If this happens to you Start counting again from 1 Just witnessing the breath Observing the movement of the belly along with the breath And mentally counting along with it and you you you you you you you you let kudi count now you let kudi awareness of belly shift your attention from your breath to the area in front of the closed eyes just be aware of this limitless vast darkness in front of the closed eyes darkness in front of the closed eyes try to visualize try to picture vast blue sky imagine vast limitless blue sky now repeat your resolve your sankalpa the positive change which you had repeated mentally in the beginning of this practice repeat the same resolve three times mentally come back to your breath notice your breath again notice the body reconnect with your surroundings remember the place where you are practicing gently start moving your fingers your toes move your feet side to side move your head side to side and now very gently interlock your fingers and raise your arms over your head give your body a good stretch now without any hurry take your time to roll over to your right side and keeping the eyes closed come up into a comfortable sitting position take your time there is no hurry once you're there let us chant mantra one time followed by three kinds of shanti together if you're not comfortable in chanting just be ready to externalize be ready to come out of the practice inhale deeply for chanting shant gently bring your palms together rub them to each other generate some warmth generate some heat between the palms and place it over your closed eyes observing the warmth through eyelids through your face and in your own time open your eyes namaste
