Namaste My name is Sandeep.
This is Yoga Nidra session.
How about Yoga Nidra?
It's a lying down practice and Today we are going to use it as a relaxation practice it's a very good practice to internalize our awareness a very good practice for the people who are starting with the meditation and And During the practice I'll ask you to repeat our sankalpa or take a resolve This is basically setting up the intention for the practice think of a change a positive change,
Which is very close to your heart a Change which you want to bring into yourself and During the practice you will be asked to repeat it mentally three times Idle position for practice is lying down in the supine position But if you are not very comfortable in the supine position,
You can lie down on the sides also Wherever you are whichever position you choose to be make sure during the practice it doesn't change and You be comfortable throughout the practice in this position So with that aside,
Let's get started prepare for the practice Come into a comfortable lying down position If you need to you can grab all the cushions pillows blankets whatever you need To make yourself a bit more comfortable You find the most comfortable lying down position for yourself Bodies relaxed Let go of all the efforts Now starting with some big nice deep breaths Inhaling through the nostrils and exhaling through the nostrils only Keeping your eyes open for now You Inhale deeply feel as if your entire body is expanding Upon exhalation Feel as if the whole body is getting relaxed You deep inhalation complete exhalation You You you Now let go of the deep breaths And simply close your eyes Keeping the eyes closed notice your body from within You observing the legs torso arms head and neck making sure that each body part is relaxed and comfortable The whole body is relaxed You Make all the necessary adjustments which you feel like in order to make your body a bit more comfortable Make sure temperature is comfortable You during the practice body temperature may fall a bit so do plan for that also You if you need a blanket take that You Now As you have found the most comfortable lying down position for yourself Your body is comfortable immobile Be aware of your surroundings Start to notice all the different sounds which are present In this room where you are practicing You you Be aware of the sounds outside of this room Try to hear The sounds which are coming to your ears From outside of this room inside of this building Sounds coming to you Outside of this outside of this room this building this house Not getting a struck with any one particular sound Upon observing all the different sounds which are coming to you From outside of this building this house Try to find the most distant sound the farthest sound which you can hear You Now gradually Bring your awareness You back to the sounds inside this building this home You awareness to the sounds inside this room You Now letting go the sound awareness Develop Of awareness of this room Just create a mental image of your of the room where you are lying down See your body lying down in this room You And now be aware of your breath You you be aware of your body and your breath together You you You you you you you you you not trying to change or control the breath Just observing the breath and the body Now shifting the focus at the screen in front of the closed eyes You This is the time for the resolve for sankalpa Setting up intention for the practice You mentally repeat your resolve three times You Rotation of body awareness body scan I will name a body part.
You simply bring your focus to that body part Not moving that body part just feeling it from within and Then move your focus to the next body part,
Which is named Practice always starts with right hand Right hand thumb You first finger of right hand Second finger third finger Fourth finger Fingers and thumb Palm of the hand You back side of the hand Wrist Forearm Elbow Upper part of the arm Right armpit Right side of the torso Right side waist Right hip joint I Knee cap Cough muscle Ankle Heel Soul of the foot Big toe Second to Third Fourth Fifth The whole right side of the body The entire right half of the body You Left hand Left hand thumb First finger of left hand Second finger Third finger Fourth finger Fingers and thumb Palm of the hand Back side of the hand Wrist Forearm Elbow Upper part of the arm Left armpit Left side of the torso Left side waist Left hip joint I Knee gap Cough muscle Ankle Heel Soul of the foot Big toe Second toe Third Fourth Fifth The whole left half of the body The entire left side of the body The whole right half of the body Lower abdomen Middle abdomen Upper abdomen Lower back Middle back Upper back Right shoulder blade Right shoulder blade Left shoulder blade Back of the neck Back of the head Crown of the head Forehead Right eyebrow Left eyebrow The space between two eyebrows Right side of the head Left side of the head Right eye Left eye Bridge of the nostrils Right nostril Left nostril Right side cheek Left side cheek Left side cheek Upper lip Upper jaw Tongue Lower jaw Lower lip Chin Throat Right collar bone Left collar bone Right side of the chest Middle part of the chest Left side of the chest The whole abdomen The whole right leg The entire left leg Both legs together The whole right arm The entire left arm Both arms together Whole head Both head and neck together The whole torso The whole body From toes to the crown of the head Whole body The entire body Now as you are being aware of the body Notice the point of contact between body and the surface beneath it Notice the legs,
The skin on your legs touching the surface beneath it The skin on your torso,
The skin on your arms,
The skin on your head Throughout the body be completely aware of your body in contact with the surface beneath it Feel the meeting points between body and the surface beneath it Now be aware of the skin of your feet,
Soles of your feet Try to feel the skin on the soles of your feet Notice the skin on your palms Try to feel the lines on your palms Feel the skin on your palms Feel the skin on your palms,
Feeling,
Trying to feel even the lines on the hands Now bring your focus to the face,
Notice the skin there Skin on your forehead,
Your cheeks,
Your lips,
Your chin,
Your nose Feel the skin on your whole face Now shifting to the lips only Notice this thin line of contact between upper and the lower lip Intensify your awareness Notice the sensation as your upper lip touches the lower lip And now letting go the awareness from the lips as you become aware of your breath Feel the breath,
Notice the natural flow of the breath in and out through this relaxed stable body Just try to follow the path of breath Breath is flowing in through the nostrils going to your lungs and from your lungs again it's coming out and flowing out through your nostrils Just develop the sense of awareness of your breath,
Noticing the flow of your breath Not trying to change or control the breath,
Just witnessing this natural even flow of air in and out through your body Now let's try to follow the breath as you become aware of your breath Now let's try to follow the breath as you become aware of your breath Notice the sensation as your upper lip touches the lower lip Now let's try to follow the breath as you become aware of your breath Notice the sensation as your upper lip touches the lower lip Now shifting the focus to the screen in front of the closed eyes This is Chidakas,
The space of consciousness where we experience ourselves to be existing Just be aware of this limitless darkness in front of the closed eyes This unlimited space in front of the closed eyes Notice the space behind your forehead,
This inner space behind your forehead There are no efforts,
Simply being aware of this limitless darkness which pervades everything If any thought comes up,
Be aware of that also.
Any emotion,
Any picture comes up,
Be aware of that also.
No involvement,
Just watching,
Just witnessing.
Now repeat your resolve mentally three times.
Come back to your breath.
Start to feel your body again.
Reconnect with your surroundings.
Remember the time when we are practicing.
Remember the place where your body is lying down.
In your own time,
Feel your body again and gently start moving your fingers.
Move your toes.
Move your feet side to side.
Move your head side to side.
Without any hurry,
Gently roll over to your right side.
In your own time,
No hurry.
Slowly push yourself into a sitting position while keeping the eyes closed.
Now gently bring your palms together,
Rub them to each other.
Generate some warmth,
Some heat between your palms.
Place this warmth over your closed eyes.
Feeling the warmth through your eyelids,
Through your face and gently massaging your face.
Bring your hands down and as you feel ready,
Slowly open your eyes.
Namaste.
Sit back for a while.
Let the effects,
Let the experience of this practice sink in.
There is no hurry.
Take your time.
So this was today's practice.
If you have any question,
Any suggestion regarding the practice,
Please put that in the comment section.
How was your experience?
If you feel comfortable,
Do share that also.
Take care.
Have wonderful time ahead.
Namaste.
