Find the most comfortable lying down position for yourself.
During the practice,
Your body temperature may go down a bit.
Because there is not much movement So you can keep your room temperature.
A little more a little former.
Or you can keep a blanket.
A thin blanket you can Cover your body with As you feel ready.
Inhale deeply.
And while exhaling,
Drop your body and gently close your eyes.
Keeping the eyes closed.
Just notice your body from within.
Making sure your legs,
Your torso,
Apps,
Add a neck.
Arms The whole body is in a relaxed position,
There is no strain,
There is no contraction in any body part.
If you find there is any discomfort in any body part.
Gently.
Adjust your body position and find the most comfortable lying down position for yourself.
We are going to practice Yoga Nidra.
For next 35 minutes or so.
So make sure you are in a comfortable and stable position throughout the practice.
Adjust your position and until you are until you are fully comfortable.
Adjust your posture.
Once you are ready Start noticing the sounds around you.
Just observing the sounds,
In the room.
Where you are lying down.
The place where you are lying down.
Notice the sounds around you.
Not being struck with any particular sound,
Keep your awareness moving from sound to sound.
Observe a sound.
Be with it.
Then move your focus to the next sound.
Stay with it and then move to the next.
Like this continue to Follow the sounds.
Observing the sounds.
Just noticing all the sounds.
As you are observing the sound.
Try to find the most distant sound.
The farthest sound which is reaching to your ears.
Trying to find the moon's Distant sound.
Is reaching to your ears.
Let go the sound awareness.
Bring the focus.
On the area in front of the closed eyes.
Being aware of.
The Doc.
Screen.
In front of your closed eyes.
Keeping the attention here.
Generate a feeling of acceptance.
Mentally repeat to yourself,
I am going to practice Yoga Nidra.
Throughout the practice.
My body will be stable.
I accept.
Everything.
As it is.
I will observe.
Different aspects of my body,
My breath.
Without changing anything.
Letting things b.
As they are.
With this feeling in the heart,
In the mind,
Let's Start with body scan.
I will name a body part.
You bring your focus to that particular body part.
And then move to the next body part which is named.
Not intellectualizing,
Not trying to.
Understand too much thought behind the instruction.
Simply follow the instruction.
Please bring your focus.
To your right hand.
Whole attention on the right hand.
Of fluid.
Attention on the right hand.
Right hand thumb.
Fingers of right hand back side of the right hand.
Palm of the right hand.
Rest.
Forearm of right arm.
Right Elbow Upper part of right arm,
The biceps and the triceps area.
Right shoulder right armpit.
Right side of your torso right side of the waist.
Right hip joint.
Like pie.
The kneecap.
Right calf muscle.
The shin bone,
Right Anchor Right foot heel.
Sole of the right foot the big toe.
Rest of the toes.
Whole right side.
From toes to the fingers,
Fingers to the toes.
Whole right side of the body left hand thumb.
Left hand thumb.
First finger.
All the fingers.
Of the left hand.
Backside of the left hand.
Palm of the left hand.
Left wrist Left Arm Forearm Left elbow.
Upper part of the left arm,
The biceps and the triceps area.
Left shoulder.
Left armpit.
Left side of your torso.
Left side waist.
Left hip joint.
Hi.
The left knee.
The calf muscle,
The shin bone of left leg.
Ankle,
The left foot heel.
Sole of the left foot.
The big toe Rest of the toes.
All the tools.
To the fingers.
Whole left side.
Fingers to the toes,
Toes to the fingers,
Whole left side of the body.
Whole left thigh.
Lower back.
Left hip,
Right hip.
Middle back,
Upper back.
Left shoulder blade right shoulder blade.
Back of the neck.
Back of the head.
Crown of the head.
Forehead.
Right temple and the right ear.
Left arm pull.
And the left ear.
Right eyebrow.
Left Eyebrow The space between two eyebrows right eyelid the left eyelid.
Right eyeball,
The left eyeball.
Bridge of the nostrils.
Bridge of the nostrils,
Right nostril,
Left nostril.
Right side cheek.
Left side cheek.
The upper lip.
Upper jaw.
Upper Palette.
Gone.
Lower jaw.
Lower lip.
Chin.
Throat right corner bone.
The left collar bone.
Right side of the chest.
Left side of the chest.
The area between the chest.
The center of the chest.
Sternomedia.
Upper part of the abdomen,
The stomach area.
Middle part the belly button,
Navel area.
Lower part of the abdomen.
Whole right leg.
Or left leg.
Both legs together.
Hold right arm.
Just being aware.
Who left off.
Both arms together,
Being aware of.
Whole torso,
The front part and the back part.
Head and neck together.
Head and neck together.
Whole body.
From tools to the crown of the head,
From crown of the head to the toes.
Being aware of the whole body.
The whole body.
No.
Slowly bring your focus.
To your nostrils.
Notice the flow of breath.
As it comes in the body.
And as it flows out of the body.
Noticing the flow of breath.
In and out through your nostrils.
Remember,
We are not trying to control.
Or regulate the breath.
Letting the things as they are.
Letting the things be as they are.
Just Witnessing,
Just Observing Deep breath.
As you are observing the breath.
In and out through nostrils.
Try to notice the difference of temperature.
As the air comes in,
Feel it.
At your nostrils,
It is cool.
And as the breath,
As the air flows out through your nostrils.
Feel it.
Notice it.
That it is a little warm.
Just witnessing.
The change in temperature Cool.
Air comes in.
Vom!
Air flows out.
Notice the sensations.
On your nostrils on the area between your upper lip and the nostrils.
Feel the flow of breath.
No.
Follow the breath.
Down.
To the chest.
Letting go.
The awareness of Difference of Temperature Follow your breath.
As it goes to your chest and stay there.
Notice,
As the breath comes in.
Your rib cage,
Your chest.
Expands slightly.
And as the breath flows out,
A chest comes down.
Your ribcage contracts slightly.
Not trying to control or regulate.
Just witnessing,
Letting things happen.
Be as they are.
Stay with the chest.
Stay with the breath.
Stay with the movement of the chest along with your breath.
ALL ATTENTION on the breath.
On the movement of chest.
Yeah.
Keeping the awareness on the breath.
Come to your belly.
Come to your navel.
Notice the movement of your abdomen.
Your belly,
Along with the breath.
As the breath comes in.
Abdomen.
Expands slightly,
A navel comes up.
As the breath flows out.
Your navel,
Your abdomen comes down.
Notice this movement of the abdomen.
Along with the breath.
As always,
Not trying to control.
Accepting things.
Letting things be.
As they are.
Just noticing.
A total surrender,
A total acceptance.
Of the breath.
Of the movement of abdomen.
Along with it.
ALL ATTENTION On the breath.
On the movement of belly along with the breath.
Slowly.
Start.
Counting down your breath.
As the breath comes in.
Count mentally.
27 as the breath flows out 27 Inhaling,
Belly comes up.
26 Exhaling,
Belly goes down.
26 Like this.
Keep counting down.
Counting the breath.
And the movement.
Along with it.
If at any point you forget the count,
Or you made any mistake.
Without any worry,
Just start the countdown.
Again from 27.
Simply Observing the breath and the movement.
And counting down along with it.
For the next few minutes,
I will be silent.
You continue with the count.
Continue with the countdown.
Bula Vernas.
On the breath.
On the movement of belly.
Calmting down.
Along with it.
If you made any mistake are reached.
To zero.
Start the countdown again from 27.
Let go of the counting.
It doesn't matter where you are in your comp.
Simply let the numbers fade away.
Resting in the quiet rhythms of your breath.
Being with the breath alone.
Notice the calm.
The serenity.
Which comes by simply accepting things.
As they are.
Accepting the breath.
Accepting the movements.
As they are.
Not trying to fix.
Not trying to change like a space.
Align things.
Allowing.
The movement.
To happen.
Resting in.
Total acceptance.
You are the observer.
The witness.
Of all happenings.
You give her space.
To all things.
All incidents to happen.
Feel as if You are a space.
In this space.
Everything is welcome.
No.
Slowly.
Come back to your body.
Now we begin to externalize.
Now view.
Start.
To end the practice.
Gently start.
Noticing the sounds around you.
Notice the temperature where you are lying down.
Noticing the touch of the surface beneath your body.
Slowly start regulating your breath.
Making it a little bit longer.
Little deeper.
Inhaling deeply.
Exhaling completely.
Let go of the deep breaths.
Now gently start moving your fingers.
Move your toes.
Move your feet side to side.
Move your hand.
Move your head from side to side.
There is no hurry,
Take your time.
Now as you feel ready,
Slowly bring your fingers together,
Interlock them.
Bring them over your head.
Bring your feet together,
Pointing the toes down.
And raising your arms up over the head.
Give your body a good stretch.
Now,
Keeping the eyes closed.
Slowly,
Very gently.
When you feel ready,
Roll over to your right side.
And come up into a comfortable sitting position.
Keeping the eyes closed.
Without any hurry.
Take your time.
As you come into a comfortable sitting position.
Let us chant mantra OM three times,
Followed by three kinds of Shanti.
If you are not comfortable with chanting OM,
Simply be there.
Observing Deep breath.
Inhale deeply for Om chanting.
Om.
Om.
Shanti,
Shanti.
Shanti.
Gently bring your palms together,
Rub them to each other.
Generate some worm.
And place them over your closed eyes.
Gently massaging your face,
Bring your hands down.
When you feel ready,
Slowly open your eyes.
Namaste.
