Welcome everybody today we are going to have a yoga nidra session.
A yoga nidra session focused upon relaxation of nervous system.
Let's get started.
Preparing for the practice.
Come into a comfortable lying down position.
Make sure temperature is comfortable.
Find the most comfortable lying down position for yourself.
Now gently start taking some big nice deep breaths.
Inhaling through the nose.
Inhale deep.
Exhale complete.
Now gently start taking some big nice deep breaths.
Inhaling through nostrils and exhaling also through the nostrils only.
Inhale deep.
Deep inhalation complete exhalation.
Continue with the deep breaths.
And upon next exhalation gently close your eyes.
Let go of the deep breaths.
Notice your body from within.
Be aware of your legs,
Your torso,
Arms,
Head and neck.
If you need to adjust your body do so now.
Once the practice starts,
It's highly important that you keep your body still and relaxed.
Now develop a sense of awareness of your surroundings.
Notice the different sounds present here.
Notice the temperature here.
Keeping your eyes closed.
Just be aware of your surroundings.
Try to create a mental image of your surroundings.
See your body lying down here in the surroundings.
Now bring your attention to your breath.
Try to notice the sound of your breath.
Not controlling or regulating the breath.
Just trying to observe,
Just trying to hear the sound of your breath.
Try to feel your heartbeat now.
Try to notice the sound of your heartbeat.
Now bring your focus to the screen in front of the closed eyes.
Keeping the focus there,
Repeat three times your resolve,
Your sankalpa,
Mentally to yourself.
Now so time for body scan,
Rotation of body awareness.
I will name a body part.
You bring your focus to that body part.
Just feel it how it is and then move your focus to the next body part which is named.
We will have two body scans,
First one a little faster,
Second one a little bit more detailed and slower.
Focus on the right hand.
Right hand thumb,
Fingers of right hand,
Wrist,
Right forearm,
Upper part of the right arm,
Right shoulder,
Right hip,
Right thigh,
Right shoulder,
Right thigh,
Right calf muscle,
Right foot,
The whole right side,
Left hand thumb,
Fingers of left hand,
Left hand wrist,
Forearm,
Upper part of the left arm,
Left shoulder,
Left side of the hip,
Left thigh,
Calf muscle,
Left foot,
The whole left side of the body,
Lower back,
Right hip joint,
Lower back,
Right hip joint,
Left hip joint,
Middle back,
Upper back,
Whole head,
Face,
Throat,
Collarbones,
Chest,
Abdomen,
Whole right leg,
Whole left leg,
Whole right arm,
Whole left arm,
Whole head,
Whole right arm,
Whole head,
Whole body,
The entire body,
Again,
Right hand thumb,
First finger of right 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 right arm,
Right shoulder,
Right arm,
Right shoulder,
Right armpit,
Right side of the torso,
Right side of the waist,
Right hip,
Right thigh,
Knee gap,
Calf muscle,
Shin bone,
Shin bone,
Ankle,
Right foot heel,
Sole of the right foot,
Big toe,
Second toe,
Third,
Fourth,
Fifth,
The whole right side of the body,
From toes to the fingers,
Fingers to the toes,
The whole right side,
Left hand thumb,
First finger of left hand,
Second finger,
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 left arm,
Left shoulder,
Left armpit,
Left armpit,
Left side of the torso,
Left side waist,
Left hip joint,
Thigh,
Knee gap,
Calf muscle,
Shin bone,
Ankle,
Heel,
Sole of the foot,
Sole of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Fifth toe,
The whole left side of the body,
From toes to the fingers,
Fingers to the toes,
The entire left half of the body,
Lower back,
Right hip joint,
Left hip joint,
Middle back,
Upper back,
Upper back,
Lower back,
Upper back,
Right shoulder blade,
Left shoulder blade,
Back of the neck,
The whole spine,
From lower back,
From lower back to the middle of the head,
The whole spine,
Back of the neck,
Back of the head,
Crown of the head,
Forehead,
Right side of the head,
Left side of the head,
Right side of the head,
Right eyebrow,
Left eyebrow,
The space between two eyebrows,
Bridge of the two nostrils,
Right nostril,
Left nostril,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Right side cheek,
Left side cheek,
Upper lip,
Upper jaw,
Upper palate,
Tongue,
Left eye,
Right eye,
Right eye,
Tongue,
Lower jaw,
Lower palate,
Lower lip,
Chin,
Throat,
Right collarbone,
Left collarbone,
Right side chest,
Left side chest,
Middle part of the chest,
The sternum area,
Upper abdomen,
The stomach area,
Middle abdomen,
The navel area,
Lower abdomen,
The whole right leg,
The entire left leg,
Both legs together,
The whole right arm,
The entire left arm,
Both arms together,
Whole torso,
Abdomen,
Chest and the back area,
Whole head,
Face and the head,
Head and neck together,
The whole body,
From toes to the crown of the head,
The entire body,
The whole body,
Whole body,
The whole body,
Now,
Bring your attention to the breath,
Notice your breath,
Coming in and going out through your nostrils,
Not disturbing the breath in any way,
Just witnessing the natural flow of your breath,
The flow of your breath,
Full awareness on the nostrils,
Observing the breath as it comes in and as it flows out,
Now shifting the focus to your throat,
Try to feel flow of your breath,
In and out through your throat,
Shifting to the chest,
Feel the expansion and the contraction of your lungs along with your breath,
As the breath comes in your lungs expand slightly,
And as the breath goes out they contract,
Try to feel it,
Try to feel the movement of your chest,
The movement of your chest,
Along with your breath,
Now start counting down your breath,
From 27,
As the breath comes in,
Count mentally,
27,
And as it flows out,
27,
Inhale 26,
Exhale 26,
Like this continue counting down,
If you lose track of that count then come back to the 27 and start again,
Observing the breath and counting down along with it,
So so so so let go the count,
Let go the count down,
Let go the breath awareness,
Shift your focus on the screen in front of the closed eyes,
This is chidrakash,
The space of consciousness,
Where we feel we exist,
Think of a vast limitless sky,
A vast infinite blue sky,
Picture it,
Try to create a mental image of vast limitless sky,
So it's okay if image doesn't come up,
Sometimes visualization could be a bit strange,
Just develop a sense of vastness,
Sense of limitlessness,
Again repeat your resolve,
Your sankalpa,
Which you had in the beginning of this session,
Mentally three times,
So come back to your breath,
Come back to your body,
Notice your legs,
Your arms,
Your torso,
Head and neck,
Notice how the body feels,
So develop the awareness of your surroundings,
Reconnect with your surroundings,
Noticing different sounds here,
Temperature here,
Remember the place where you are lying down,
Remember time of the day when you are practicing,
Totally externalize your awareness,
Ready to finish the practice,
And in your own time,
Gently start moving your fingers,
Move your toes,
Move your feet side to side,
Move your head side to side,
And without any hurry,
Gently bring your feet together,
Roll over to your right side,
Keeping your eyes closed,
And come up into a comfortable sitting position,
Find a comfortable sitting position in your own time,
There is no hurry,
So take your time,
Keeping your eyes closed,
Now gently bring your palms together,
Rub them to each other,
Generate some warmth between your palms,
Place this warmth over your closed eyes,
Notice the warmth through your eyelids,
Through your face,
Gently massaging your face,
Bring your hands down,
And slowly open your eyes,
Namaste,
Sit back for a while,
Let the effects,
Let the experience of this practice sink in,
So this was today's session,
Today's yoga nidra,
How was your experience,
If you faced any difficulty or you have any question or suggestion regarding the practice,
Please put that in the comment section,
Take care,
Have a wonderful time ahead,
Namaste,
