Prepare for the practice.
Find the most comfortable lying down position for yourself.
As you feel ready,
Take a deep breath here.
Exhaling,
Drop your body to the mat to the surface beneath the body.
Inhale deeply.
Exhale completely.
Inhale,
Feel as if your body is expanding.
Like a balloon.
While exhaling.
Contracting the body.
Feel as if all the tension,
All the worries,
Flowing out of you.
Few more deep breaths.
With next exhalation,
Keep your eyes closed.
Now,
Let go of the deep breaths.
Observing.
The sounds around you.
Notice,
The sounds near the body.
Sounds,
In the room where you are lying down.
Sounds.
Outside of the room.
Not getting struck with any one particular sound.
Observe one sound.
And then move your focus to the next sound.
As you are observing different sounds.
Try to find.
.
.
The most distant sound,
The farthest sound.
Which is reaching to your ears.
Observing the sounds trying to find the most distance the farthest sound.
Which is reaching to me.
Which is reaching to my ears.
Now.
Let go of the sound awareness.
Bring you back.
Your attention to the body.
Notice your legs,
Your torso,
Arms,
Head and neck.
Bring your attention to the breath.
Notice the gentle Deep.
Slow.
Flow of breath.
We are going to practice Yoga Nidra.
For the duration of this practice,
Your body should remain stable.
And your eyes closed.
Mentally repeat to yourself.
I will not move.
I will not.
Open my eyes throughout this practice.
Now.
Sankalpa.
Resolve for today's practice.
Remembering.
The forbearance,
Remembering.
The yogic wisdom.
It is not the experience.
That cause suffering.
It is our reaction to them.
It is a reaction to the experience which is real.
The cause of suffering,
The cause of pain.
Travels in our life.
Mentally repeat to yourself.
I am.
The observer the silent fitness.
To all happenings.
I AM the silent witness.
To all the happenings.
No.
Body scan.
I will name a body part.
You bring your attention to that point.
Particular body part.
Observe it.
Feel it.
Without moving or contracting that body part.
And then move your focus.
To the next body part which is named.
Keep your focus,
Keep your attention fluid.
Flowing through him.
The whole body.
Practice always starts with right hand.
Become aware of right hand.
Right hand palm.
First finger of right hand.
The index finger.
Second finger of right hand,
The middle finger.
Third finger of right hand.
The ring finger.
Fourth finger,
The little finger.
Fingers and thumb together.
Palm of the hand.
Back side of the right hand.
Right arm,
Wrist.
Right forearm.
Elbow,
Upper part of the right arm.
The biceps and the triceps area.
Right shoulder,
Right armpit.
Right side of it also.
Right side waist.
Right hip join.
Hi.
The kneecap.
Calf muscle,
Shin bon Right Anchor Right foot heel.
Soul of the right foot.
The big toe.
2nd door.
Third,
4th the whole right side of the body.
From toes to the fingers,
Fingers to the toes.
Be aware of the whole right side.
Left hand.
Left hand thumb.
First finger of left hand.
Second finger.
Third,
Forth.
Fingers and thumb together.
Palm of the left hand.
Backside of the left hand.
Left arm,
Wrist.
Left Forearm left elbow.
Upper part of the left arm.
Left shoulder,
Left armpit.
Left side of the torso.
Left side waist.
Left hip joint.
Tie.
The left knee.
The calf muscle.
The shin bone.
And go.
Left foot,
Heel.
Soul of the left foot.
The vector the second toe.
Third,
4th fifth.
The whole left side of the body.
The whole left side of the body.
Lower back.
Right hip joint,
The left hip joint.
Middle path.
The upper back.
Right shoulder blade.
The left shoulder blade.
Back of the neck.
Back of the head.
Crown of the head.
The forehead.
Write Tempo.
Right ear,
Left temple.
Left ear.
Right eyebrow,
The left eyebrow.
The space between two eyebrows.
Bridge of the nostrils,
Right nostril.
The left nostril.
Right eyelid.
The left eyelid.
Right eye.
The left eye.
Right side cheek.
The left side cheek.
Upper lip.
Upper jaw.
DONE!
Lower jaw.
Lower lip.
Chin.
Throat.
Right collar bone.
The left collar bone.
Right side of the chest.
Left side of the chest.
The center part of the chest,
The sternum area,
Upper part of the abdomen.
Middle part of the abdomen,
The navel area.
Lower part of the abdomen.
Whole right leg.
The whole left leg.
Whole right arm.
Whole left arm.
Front part of the torso,
The abdomen,
Chest,
Collarbones,
Backside of the torso.
Head and neck.
Both legs.
Both hands.
Whole torso.
Head and neck.
Whole body.
Being aware of the entire body.
The whole body.
Now,
Bring your focus to your breath.
Whole awareness.
On the breath.
Not trying to change Not trying to modify the breath.
Just witnessing.
The natural flow of breath.
In and out through the body.
As you are observing the breath.
Try to notice the subtle movements in the body as they are happening.
Along with the breath.
There is slight expansion.
With inhalation.
And a slight Contraction.
Along with the exhalation.
Try to notice Try to witness.
This fact.
Whole awareness.
Whole focus.
On the breath.
Let go of the breath awareness.
Now.
Become aware of your body.
Feel as if Your body.
Has become Heavy.
Feel as if.
.
.
Your body has become made up of lead.
Your bones,
Your skin,
Everything has become LED.
Body is becoming heavy.
Your feet,
Your legs,
Your torso,
Hips,
Arms.
Head and neck.
Your bones,
Everything has become.
LED.
Body so heavy.
So heavy.
That it is.
Sinking into the surface beneath it.
And even if you try.
You can't move.
A single finger.
Body is very heavy.
Heavy body.
Heavy,
Feel the heaviness.
Completely.
Not resisting it.
Just.
.
.
Observing it.
I am not trying to change anything.
I am just.
The Observer the witness to the heaviness.
Now.
Generate the feeling.
That body is coming back to its normal weight.
Bodies.
Becoming lighter now.
Letting go the heaviness.
Entirely.
Awakening the feeling of lightness.
With each passing moment.
Body is becoming lighter and lighter.
Your arms are light.
Like a feather.
Your torso,
Head and neck,
Legs,
Hips.
Like a feather they are so light.
Hollow from inside.
Feel as if Your body is floating in the air.
Generate the feeling of lightness.
So light that body is floating in the air.
Experience the absolute lightness.
Trying to change Just.
.
.
Being the witness.
Forbearing.
Witnessing,
Observing all.
No.
Let go of the lightness.
Now we generate the feeling of cool Imagine you are standing outside.
In the crisp Mountaineer.
Of the Himalayas.
Are cool.
Of freezing.
Wind is touching your body.
Your hands are cold.
Your feet.
Relax.
Your arms,
Your torso.
Haran.
Skin in each body part.
Is open to the air.
To the cold.
Breathe.
You're feeling cold.
So cold.
There it is.
You are shivering.
Body is cold.
Very.
Feel the sharp.
Biting coldness.
Spreading through the body.
Experience gold.
Without Judging.
Trying to change or hating it.
Just observe it.
No.
Slowly.
Your body is coming back.
To its normal temperature.
The wind is becoming Vama.
With each passing moment,
Body temperature is increasing.
Wind is stopping and sun is coming up.
You are shifted.
To the desert.
Bare skin.
You are open.
To these sons.
Burning rays.
You're feeling the heart beat.
Burning sun.
Feel the sensation of heat.
You are lying down.
On the desert sand.
And Sun.
Is burning each part of each part of your skin.
You're feeling hot.
The heat sensation is overpowering you.
The Midday Sun is beating down your skin.
Your legs,
Your arms,
Torso,
Head and neck.
Everything,
Every part of your body.
Is hot.
Feel the deep.
Heat spreading through your muscles.
Not trying to change.
Not wanting anything else.
I Just.
.
.
Observe this.
You're back?
You're back in a comfortable environment.
Body temperature is coming down.
Coming back.
To a comfortable Balance of heat and cold.
Experience.
This balance.
Without clinging to it.
For the time being,
Just let go of any imagery.
Any sensation visualization.
And just be.
Just be.
Noticing the fullness,
The completeness,
Which is ever-present.
Which is your nature.
Nah.
As this practice.
Comes to an end.
Take a mental resolve.
To keep this for wearing Witness attitude.
In your life.
Slowly.
Become aware of the touch of the air.
In the room where you are lying down.
Touch of the air on your skin.
Be aware of the contact between body and the surface beneath the body.
Notice the touch of your cloths to your skin.
Be aware of.
Your surrounding,
Noticing the temperature here.
Shifting the focus to the sounds.
Notice the sounds around you.
Notice your legs.
Your torso.
Head and neck.
Notice your body.
Slowly.
Take a few deep breaths.
Let go of deep breaths.
Gently move your fingers.
Move your toes.
Move your feet side to side.
Move your head side to side.
Without any hurry as you feel ready.
Slowly.
.
.
Interlock your fingers,
Bring your hands over your head.
Raising your arms,
Bring your feet together.
Toes down,
Heels together.
Give your body a good stretch.
As you are there.
Take your time.
Without any hurry.
Keeping your eyes closed.
Roll over to the right side.
And come into a comfortable Sitting position.
Na.
Let us chant mantra OM three times.
Followed by three kinds of Shanti.
Inhale deeply from chanting.
Um.
.
.
Om.
Mmm.
Aum Shanti.
Shanti.
Shanti.
Gently bring your palms together.
Rub them to each other.
Generate some warmth between your palms.
Place this worm over your closed eyes.
Massaging your face,
Bring your hands down.
And when you feel ready,
Slowly open your eyes.
