Namaste and welcome back.
A woman looked at herself in the mirror.
She felt her bare body and face were unattractive.
The reflection disgusted her.
She ran in and brought a number of ornaments.
She began to adorn the reflection with them.
But she could not.
When she took the ornament near the image in the mirror,
It looked as though in the mirror,
The ornaments are being taken away from the reflection.
At last,
She started wearing the ornaments on her own self.
To her wonder,
The image in the mirror also put the ornaments on and looked beautiful.
Here in this story,
The reflection represents the Jeeva or our condition right now,
Where we are identified with the ego self and the woman represents the true self or God.
The ignorant person finds that he lacks prosperity,
Wealth and happiness.
He hunts for the things of the world and goes on accumulating around himself the wealth and luxuries of the world.
These do not satisfy him or give him complete satisfaction,
A fulfillment which does not go away.
The more he tries to adorn himself with the riches of the world,
The farther they seem to recede from him in truth.
Then he understands that his little self is but the reflection of the all-pervading Supreme Self.
He offers all his wealth to the Self by doing charity to those in need,
By ego abnegation and dedication.
He serves the poor,
The sick and the suffering and brings happiness to them with the attitude that he serves the all-pervading Real Self in all.
He offers his ego self to the Real Self through meditation on it.
He pays no more attention to the little reflection,
The Jeeva,
But devotes himself to the adorning of the reality.
Instantly he finds that he,
The Jeeva,
Is center of all auspiciousness,
Of all beauty,
Of all happiness and bliss.
Become free of ego-centering actions and seek the Real Self,
Which shines through all.
You are beyond this body,
Mind,
Intellect and little I.
You are the immortal,
All-pervading Self.
Realize this and be free.
With this,
Let's prepare to sleep.
Now before we get started,
Just take a moment or two to get comfortable lying in your bed.
Make sure you are under the covers.
If you do fall asleep during this practice and even if you don't usually go to sleep on your back,
I would like you to begin the practice by lying flat,
Maybe your knees slightly bent.
You can keep a small pillow under the back of your knees if you like.
Just lie flat on the bed in supine position.
Now gently close your eyes and start taking a few nice big deep breaths,
Breathing in and out through the nostrils only.
As you inhale,
Feel that whole body is getting healed and with exhalation,
Feel that all the cares,
Tensions and worries from the day are flowing out.
Let go of the deep breaths now,
Releasing any tension from your entire body.
It is not necessary to deliberately release tension in each part of the body.
Just develop the feeling of total relaxation.
Just enjoy that feeling of letting go.
Body is relaxed,
Sinking into the bed beneath you.
We are going to have a simple practice to wind down.
Just follow along with the voice and the instructions.
Try not to overanalyze or intellectualize the instructions.
Now gently shift your awareness to your surroundings.
Start to notice all the different sounds present here.
Without getting struck with any one particular sound,
Try to keep your awareness moving from sound to sound.
Observe one sound,
Notice it and then move to the next sound.
Observe this sound and then move to other sound.
Like this,
Keep your awareness moving from sound to sound.
Keep the awareness moving from sound to sound and try to find the most distant sound which you can hear.
Let go the sound awareness and feel your body from within.
Now,
We begin body scan.
I will name a body part.
You just become aware of that body part feel it and then just move to the next body part which is named.
Become aware of the right hand,
Right hand thumb,
Fingers of right hand,
Whole right hand,
Whole right arm,
Right shoulder,
Right side of the chest,
Waist,
Hip,
Whole right leg,
Right foot,
The toes,
Now left hand,
Left hand thumb,
Fingers of the left hand,
Whole left hand,
Whole left arm,
Left shoulder,
Left side of the chest,
Waist,
Hip,
Whole left leg,
The left foot,
The toes.
Feel the both legs together,
The buttocks,
Stomach,
Chest,
Back,
Shoulder blades,
Arms,
The neck,
The head,
Forehead,
Eyes,
Nose,
Right cheek,
Left cheek,
Mouth,
Lips,
Chin,
The whole face,
The whole head,
The whole neck,
The whole back,
The whole body,
The whole body,
The whole body.
Again we will go through the whole body,
This time a little more slower and in detail,
Starting with the right hand thumb,
First finger,
Second finger,
Third finger,
Little finger,
Fingers and thumb together,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper part of the right arm,
Right shoulder,
Right armpit,
Right side of the torso,
Right side waist,
Hip,
Right thigh,
Kneecap,
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,
The whole right side of the body.
Now go to the left hand,
Become aware of the left hand thumb,
First finger of left hand,
Second finger,
Third finger,
Little finger,
Fingers and thumb together,
Palm 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,
Hip,
Thigh,
Kneecap,
Calf muscle,
Ankle,
Left foot heel,
Sole of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth,
Whole left foot,
The whole left side of the body,
From toes to the fingers,
Fingers to the toes,
The whole left side of the body.
Now to the back,
Become aware of the lower back,
The right buttock and the left buttock,
Middle back,
Upper back,
Right shoulder blade,
Left shoulder blade,
Back of the neck,
Back of the head,
The whole back side together.
Now go to the top of the head,
The crown of the head,
Forehead,
Both sides of the head,
Right eyebrow,
Left eyebrow,
The space between two eyebrows,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Right ear,
Left ear,
Right side cheek,
Left side cheek,
Bridge of the nostrils,
Right nostril,
Left nostril,
Upper lip,
Upper jaw,
Tongue,
Lower jaw,
Lower lip,
Chin,
Throat,
Right collarbone,
Left collarbone,
Chest,
Right part of the chest,
Middle part of the chest,
Left part of the chest,
Upper part of the belly,
Middle part of the belly,
The navel area,
Lower part of the belly,
The whole of the right leg,
The whole of the left leg,
Both legs together,
The whole of the right arm,
The whole of the left arm,
Both arms together,
The whole of the back,
Buttocks,
Spine,
Shoulder blades,
The whole of the front,
Abdomen,
Chest,
The whole of the back and front together,
The whole of the head,
The whole body,
The whole body,
The whole body,
Become aware of your breath now,
Just feel the flow of your breath,
In and out through the body,
The breathing is natural,
Automatic,
We are not trying to change the rhythm of the breath,
We are not doing it,
Just witnessing the breath,
Maintain the awareness of breath,
Total awareness of breath,
Now,
Keeping the awareness on the breath,
Start mentally counting down your breath from 54,
As the breath comes in,
Count 54,
As it flows out,
54,
Breathe in 53,
Breathe out 53,
Like this,
Continue,
Not trying to fall asleep,
Just counting down the breath,
And knowing that,
It really doesn't matter too much,
When the sleep comes,
As you lie there in this way,
Both the body and the mind,
Are getting all the rest,
That they need,
If you lose track of the countdown,
Come back to 54 and start over,
