Find a comfortable lying down position.
And feet comfortable distance apart.
Arms slightly away from the body,
Palms facing up.
Ideal position,
Supine position.
Or in any other position where you feel comfortable for the next 25 minutes or so.
Now take a deep breath here.
While exhaling,
Gently.
Let go of any control,
Any regulation.
Just drop your body.
Lying down,
Inhale,
Axel.
And just let Relax.
Deep inhalation,
Complete exhalation.
Excellent.
Now gently close your eyes.
Keeping the eyes closed.
Just make sure just observe your body from within.
Making sure that there is no contraction,
There is no body part.
Which you are holding on to.
Making sure your feet your legs or relaxed.
Buttocks.
Lower back whole spine.
Your trunk.
Whole trunk.
Arms right arm left arm hands fingers Relaxed.
Making sure your face muscles are relaxed.
As if you are about to smile.
No frowning.
We are simply lying down.
Not trying to do anything.
For these few moments,
For these few minutes which follow.
You don't have to do anything.
You don't have to attend to anything.
You don't have to intellectualize,
Understand the instructions.
Just follow the instructions without thinking much about them.
We are going to practice Yoga Nidra.
The psychic sleep.
Focus is on the stillness today.
Focus is on.
Forgetting,
The body,
Not holding on to any body part.
Just let me know.
Generate Feeling.
As if you're about to sleep.
Feel as if You are going to sleep.
Notice.
The sounds around you.
Notice the sounds which are coming from far.
Try to find.
The farthest sound which is reaching to your ear.
Try to notice the sound which is coming.
From the farthest.
The most distant sound.
Find the most distant sound.
The Farthest Sound No.
Slowly let go the farthest sound.
And notice.
The nearest sound.
The sound which is closest to your ears.
No.
Shifting the focus.
From the sounds to the screen in front of the closed eyes.
Just observing the darkness.
In front of the closed eyes.
Mentally repeat to yourself,
I am going to practice yoga nidra.
The psychic sleep.
I will not move.
Mentally repeat to yourself,
I am going to practice Yoga Nidra.
I will not move.
Keeping the eyes closed.
Body still.
For the next.
Few minutes.
Rotation of body awareness.
Body scan.
We are going to take our awareness throughout the body.
Observing each body part.
And then.
.
.
Coming back.
Observing the full body.
We will have 2 body scans.
First one will be a little.
Faster.
So don't just don't think about it just.
I will name a body part.
You just bring your attention to that body part.
Philips and then quickly move to the next body part.
Which is named.
So let's start with.
.
.
Right hand.
Bring your focus.
Bring your whole attention.
To a right hand.
Right hand thumb Fingers of right hand.
Fingers and thumb.
Of the right hand.
Palm of the right hand Back side of the right hand.
Wrist,
Your right wrist.
Forearm.
Right elbow.
The upper part of the arm.
The biceps and triceps area of right arm.
Right shoulder.
Right on,
Pet.
Right side of your torso.
Right side waist.
Right tie.
Right hip,
Kneecap.
Cough Muscle of the right leg.
The Shinbun.
Raidangku.
Right foot.
Bit2.
All the toes of the right foot.
Bring your focus to the left arm.
The left hand.
Left hand thumb.
Fingers of the left hand.
Farm of the left hand forearm.
Rest.
Left elbow.
Upper part of the left arm,
The biceps and the triceps area.
Left shoulder.
Daam pit.
Left side of the torso.
Left side of the waist.
Left high.
Left hip left knee the calf muscle the shinbone,
Ankhoo.
Left foot.
The big toe,
The toes of the left foot.
The lower back.
Right hip,
Left hip.
The middle bag.
The upper back.
Right shoulder.
Shoulder blade and the left shoulder plate.
Back side of the neck.
Backside of the head.
Crown of the head.
Forehead.
Right temple.
Left temple.
Right eyebrow.
The left eyebrow right eye.
The left eye the area between two eyebrows.
Write NOSTRUE.
And the left nostril.
Right side,
Cheek.
Left side of the cheek.
The upper lip.
I'll put a jar.
Done.
Lower job.
Lower lip.
Chen.
Throat.
Right corner bone.
The left collarbone,
Sternum.
Right side of the chest.
Left side of the chest.
The upper part of the abdomen,
The stomach area.
Middle part,
The navel area,
Belly button area.
Lower part of the abdomen.
The whole right leg.
Be aware of the whole left leg.
Whole right arm.
The whole left arm.
The whole torso.
Your neck.
And the head.
The whole body.
The whole body.
Bring your focus back to Thee.
Right arm.
Right hand fingers and thumb.
Whole attention.
On the fingers and the thumb.
Of the right hand.
Palm of the right hand.
Back side of the right hand.
The rest.
Huram.
Album.
Upper part of the right arm.
Right shoulder Right armpit.
Right side of the torso.
Right side waist.
Right thigh,
Right knee,
Cough Muscle Shinbone.
And cool.
Right foot.
Victor.
Rest of the toes.
The whole right side.
Being aware of the whole right side.
From toes to the fingers,
Fingers to the toes.
Now bring your focus to the left arm.
Left hand.
Left hand thumb and fingers.
Bomb of the left hand.
Back side of the left hand.
Left wrist Forum.
The elbow,
Upper part of the left arm.
Left shoulder.
The armpit.
Left side of the torso.
The least.
Left side hip left high,
Left knee cough The Shinbon.
The ankle left foot.
Big toe of the left foot.
Rest of the doors.
The whole left side.
Be aware of the area the left side of the body from toes to the finger,
Fingers to the toes.
Whole left side.
Now lower back.
Left hip,
Right hip.
Middle bag.
Upper back.
Right shoulder blade,
Left shoulder blade,
Back side of the neck.
Back side of the head.
The area of the head.
Which is towards the floor.
Crown of the head.
Forehead.
Right ear and right temple.
Left ear and left temple.
Rai rai rau.
The left eyebrow,
The area between the two eyebrows.
Right eyelid.
The left eyelid.
Right eyeball.
The left eyeball.
Right nostril.
The left nostril.
Whole nostril,
Both nostrils.
The whole nose.
Right side cheek Left side cheek.
The upper lip.
I appreciate it.
Rng Lower jaw.
Lower lip Chin.
Right collar bone.
And the left collarbone Chest.
Right side of the chest.
Left side of the chest.
Middle part of the chest,
The sternum area.
Whole abdomen upper part of the abdomen,
The stomach area.
The middle part.
Middle section.
The navel area and the belly button area.
The area below the belly button lower part of the abdomen.
Hold right leg.
Whole left leg Both legs together.
The whole right arm.
The whole left arm.
Both arms together.
The front part of the torso.
Your abdomen and chest.
Back side of the torso.
Whole torso.
Head and neck.
Both.
Head and neck.
The whole body.
Whole body.
From toes to the crown of the head.
Be aware of the entire body.
As you are observing your body,
Notice.
Your breath,
Notice the air.
As it flows in through your nostrils and flows out through your nostrils.
Not trying to control or regulate Just notice.
The bread,
Coming in and flowing out.
Na.
Notice.
The subtle movements.
Movements of the body happening.
Naturally.
Along with the breath.
As the breath comes in.
Notice that your belly,
Your abdomen,
Comes up.
It expands slightly.
And as you breathe hard.
Abdomen,
Goes down,
Contracts slightly.
Let go of the breath awareness.
Let go of the awareness of the body.
For a few moments.
Relax all the efforts and just be.
Slowly come back.
Come back.
To the body Notice the area.
Touching with the floor.
The floor beneath the body.
Notice the temperature around you.
Notice if there are sounds.
In the environment where you are lying down,
Remember the time of the day when you are practicing.
We are about to finish,
About to come out of the practice.
Gently move your fingers.
Move your toes.
Your feet side to side.
Move your head side to side.
And gently.
Interlock your fingers,
Bring them over your head.
Bring your legs together and give your body a good stretch.
Now slowly.
As you feel ready,
You don't have Follow the same pace as I am instructing.
Whenever you feel ready,
Slowly turn to your right side.
And come into a sitting position.
Whenever you come.
To the setting position.
Gently just Bring your palms together.
Rub them to each other so that there is some warmth between the palms.
And place these warm palms over your closed eyes.
And as you feel ready,
Slowly open your eyes.
Namaste.
