My name is Sandeep and.
.
.
This is our first session of this series and.
Yogaritra is not fully a relaxation technique but how we are going to use it.
As in relaxation technique only.
It is practiced while lying down and You can lie down in any position you like.
You can be in supine position lying down on your back with your hands a little bit away from the body,
Palms facing up.
Feet comfortable distance apart.
And relax.
And can be on your recliner or.
.
.
Couch.
You can also like some people have a.
Back issue,
Lying down in supine position.
You can also keep some cushion under your thighs and under your knees.
This helps.
Otherwise,
You can also be on your side.
That is also okay.
Basically any lying down position where you won't be much disturbed for next 25 or 30 minutes also.
Just find a comfortable position where you will be not moving much.
As I said,
This is a 10 session series.
So,
Of course,
There will be a progression.
But for the first two sessions.
I will try to focus on the stillness.
So.
.
.
Try to be as still as possible.
You can say not much aware of the body.
That you can forget your body.
So you can keep your temperature a little higher.
Because your body temperature will go a little bit down because you are just simply lying down.
Not doing any activity.
Or you can just keep a light blanket with you.
And this preparation helps that you are not disturbed basically that's why we are just minding these small small things also.
And it's recommended that you remove any tight cloths or tighter wrist bands or anything.
Just be loose,
Like be completely free.
Prepare for the practice.
Find a comfortable lying down position.
And Feet comfortable distance apart.
Arms slightly away from the body,
Palms facing up.
Idle position,
So point 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.
Exhale and just let go 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,
Are 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 like this Generate the feeling.
As if you are 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 zone.
Nah.
Slowly let go the farthest sounds.
And notice the nearest sound.
The sound.
Which is closest to your ears.
No.
Shifting the focus,
From these 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.
Two 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.
Feel it 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 your 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.
Rest.
Your right wrist.
Forum.
Right elbow.
The upper part of the arm.
The biceps and triceps area.
Of right arm.
Right shoulder,
Right armpit.
Right side of your torso.
Right side waist Write time.
Right hip.
Kneecap.
Calf muscle.
Of the right leg.
The shin bone.
Right angle Right foot.
Bit 2.
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 palm of the left hand.
Forearm.
Rest.
Left elbow.
Upper part of the left arm,
The biceps and the triceps area.
Left shoulder.
The armpit,
Left side of the torso.
Right side of the waist,
Left side of the waist.
Left thigh.
Left hip.
Left knee.
The calf muscle,
The shin bone.
And cool.
Left foot.
The big toe all the toes of the left foot.
The lower back.
Right hip,
Left hip.
The middle back.
The upper back.
Right shul Shoulder blade.
And the left shoulder blade.
Backside 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.
Right nostril and the left nostril.
Right side cheek Left side of the cheek.
The upper lip.
Upper jaw.
Done.
Lower jaw.
Lower lip.
Chin.
Throat.
Right collar bone.
The left collar bone.
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 laptop.
The whole torso.
Your neck.
And the head.
The whole body.
The whole body.
Bring your focus back to the.
Right arm.
Right hand,
Fingers and thumb Whole attention.
On the fingers and the thumb.
Of the right hand.
Palm of the right hand.
Backside of the right hand the rush.
Hurrah!
Albu upper part of the right arm.
Right shoulder.
Right armpit.
Right side of the torso.
Right side waist right thigh,
Right knee.
Cough muscle.
Shin bon and goo.
Right foot Big toe.
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.
Palm of the left hand.
Backside 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 Beast.
Left side.
Hip.
Left Thigh Left knee.
Cough.
The shin bone.
The ankle,
Left foot.
Big toe of the left foot.
Rest of the doughs.
The whole left side.
Be aware of the area of the left side of the body from toes to the finger,
Fingers to the toes.
Whole left side.
No lower back.
Left hip,
Right hip.
Middle bag.
Upper back.
Right shoulder blade,
Left shoulder blade.
Back side of the neck.
Backside 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.
Right eyebrow.
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 WHO KNOWS?
Right side cheek.
Left side cheek.
The upper lip.
Apo eri chao.
Tongue.
Lower jaw.
Lower lip.
Chin.
Throat right collar bone.
And the left collar bone.
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 value button.
Lower part of the abdomen.
Hold right leg.
Or left leg.
Both legs together.
The whole right arm.
The WHO left on.
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 breath,
Coming in and flowing out.
Nah.
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 out.
Abdomen.
Goes down,
Contracts slightly.
Let go of the breath awareness.
Let go of the awareness of the body.
For 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 down over your head.
Bring your legs together and give your body a good stretch.
Now slowly.
.
.
As you feel ready,
You don't have to rush.
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 tap.
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.
