Today is our fourth session.
In the first two sessions,
We focused more on the physical aspect of yoga nidra,
Physical relaxation more.
So we are using yoga nidra as relaxation technique in these sessions.
In our last session,
We introduced breadth with it.
Also,
One idea I am giving here,
Like a theme of practice is always there.
Some idea,
Some thought which induces more deeper relaxation.
As we know that Yoga Nidra at some degree Also,
Are used to plant seeds of thought in our subconscious and unconscious mind.
In the deeper layers of mind basically.
So.
.
.
For that,
Last time.
First thought we had like surrender and then in our previous session we had Acceptance.
Letting the things be as they are.
In today's session,
Theme will be.
Balance.
In our life,
We generally give a.
.
.
Much importance to certain things and while keeping certain things on the sidelines.
Idea is that trying to see things in the harmony.
In the nature,
Balance is always there.
Body and mind.
Being part of the nature.
Balance is always there.
Until we disturb it.
Why do we disturb it?
By seeing certain things.
As more important and certain things less important.
By this only we disturb this equanimity.
The equanimous mind only is the beginning of seeing the balance in the nature.
In the yogic tradition we have a concept called Samatvam.
And in Gita also it comes Samatvamyogayuchyate Bhagavad Gita it comes.
So the idea is that It's being equanimous through all the aspects of life.
So that will be the theme of our yoga nidra today.
During the practice,
I will ask you to focus on the triangle,
Triangle breathing.
What is that?
So,
This is the apex of the triangle,
The space between two eyebrows and the nostrils are on the bottom,
Is the base.
So inhaling and exhaling and this.
Triangle becomes like this.
So,
This triangle I will ask you to focus during the practice.
I think that's about it.
Please lie down.
Prepare for the practice.
Find the most comfortable lying down position for yourself.
Take your time.
Finding the most comfortable.
Lying down position where you won't be disturbed for next.
35 to 40 minutes or so.
We are going to practice Yoga Nidra.
Find the most comfortable lying down position for yourself.
Now take a deep breath here.
And while exhaling.
Surrender your body.
To the surface beneath you.
On the surface.
On which you are lying down.
Make sure Body is comfortable.
One more deep breath.
Inhale deeply.
Feel as if your body is expanding.
Exhaling completely,
Close your eyes.
One more.
Inhale deeply.
While exhaling,
Let go of all the tension,
All the control over the body.
And surrender to the mat.
To the surface beneath you.
As you're lying down.
Become aware of your body from within.
Notice your body from within.
Make sure there is no discomfort in any body part.
Being aware of the legs,
The torso,
The arms,
Head and neck.
Just notice the entire body.
And if you need to adjust your posture,
Do so now.
Once the practice starts.
Your body remains stable,
Still.
Whole body is comfortable.
And stable.
As you find the comfortable position.
Your body is coming back.
To the stillness.
To the stable position.
Notice the touch of the surface beneath your body.
Notice,
The sensation of touch.
As the body touches.
The surface beneath it.
Feel the touch of the surface beneath.
The legs.
Feel the surface.
Touching your torso.
Your arms.
Head and neck.
Generate the feeling of surrender.
Surrender the body to the surface beneath you.
Your body is in such a position.
That it no longer needs your attention.
You can simply let it go,
Let it fall.
Now bringing the attention.
On the screen in front of the closed eyes.
Time for resolve.
Time for Sankalpa.
Mentally repeat to yourself.
Balance is my natural state.
I am returning.
To my center.
Balance.
Is my mental physical natural state.
Only when there is no disturbance.
Caused by me.
I return to my center.
Now.
Body scan.
We will quickly move our awareness.
Throughout the body.
I will name a body part.
You simply Touch that body part with your attention,
With your awareness.
Not moving it.
Contracting or doing anything with that body part.
Simply being aware,
And then move your focus.
To the next body part which I named.
Bring your attention to the right.
Hand.
Whole attention on the right hand.
Of fluid.
Attention.
Right hand thumb.
Fingers of right hand.
Back side of the right hand.
Palm of the right hand.
Right hand rest right forearm.
The elbow,
Upper part of the right arm.
Right shoulder,
Right armpit.
Right side of the torso.
Right side of the waist right hip joint Right eye.
The kneecap,
Calf muscle.
Shinbone.
The ankle,
Right foot heel.
The sole of the right foot.
Big toe.
2nd tool Third,
Forth.
The whole right side the whole right side of the body.
Left hand.
Left hand thumb.
Fingers of left hand.
Palm of the left hand.
Back side of the left hand.
Left forearm.
Elbow,
Upper part of the left arm.
The biceps and the triceps area.
Left shoulder.
Left armpit.
Left side of the torso.
Left side waist Left hip joint.
Hi.
Kneecap,
Calf muscle.
Shinbone.
And cool.
Left foot heel.
Left foot,
Sole.
Left big toe.
The second two Third,
Forward the whole left side of the body.
From toes to the fingers,
Fingers to the toes.
Whole left side.
Lower back.
Right hip joint the left hip joint middle back.
Upper back.
Right shoulder blade with the left shoulder blade.
Back of the neck.
Back of the head.
Crown of the head.
Right side temple and right ear.
Left side temple and left ear.
Right eyebrow.
The left eyebrow.
The space between two eyebrows.
Right eyelid the left eyelid.
Right eyeball.
And the left eyeball.
Bridge of the Nostrils right nostril left nostril.
Right side cheek left side cheek.
Upper lip.
Upper jaw.
Done.
Lower jaw.
Lower lip.
Chin.
Throat.
Right collar bone.
Left corner bone.
Right side of the chest.
Left side of the chest.
Center of the chest,
The sternum area.
Upper abdomen.
Middle abdomen.
Lower abdomen.
Whole right leg.
Whole left leg.
Both legs together being aware of.
Right arm.
The left arm.
Being aware of the both arms.
Front part of the torso.
The abdomen,
The chest,
Back side of the torso.
Whole torso.
Head and neck.
Being aware of.
Head and neck together.
The whole body.
The whole body.
The whole body.
Slowly.
Shift focus to your breath.
Notice as the breath flows in.
Through your nostrils.
And as it flows out through your nostrils.
Not trying to control it.
Not trying to change.
The space of the breath.
And just accepting the breath.
As it is.
Noticing Observing.
The natural flow of breath.
In and out through the nostrils.
Whole awareness.
Whole focus.
On the breath.
Not trying to control,
Not trying to regulate.
Now.
Notice.
The difference of temperature.
In the air.
Which comes in and which flows out through your nostrils.
Are cool.
Air comes in through the nostrils.
And a little warm.
Air flows out through the nostrils.
Whole Focus.
Whole attention.
As you are observing your breath.
On the nostrils.
Bring your awareness.
To the triangle.
Formed by your two nostrils.
And the space between your eyebrows.
Feel the breath.
And drink.
Through the nostrils.
And moving up.
To the eyebrow center.
And Exiting.
.
.
Back.
Through both the nostrils.
Just feel this triangular flow of breath.
Inhaling through nostrils.
To the eyebrow center.
Exhaling.
Through the space between two eyebrows.
To the nostrils.
And from there whole focus on this triangle.
No.
Now we will begin to guide the breath.
Mentally.
Imagine Breathing in.
.
.
Through the left nostril.
The breath.
Moves up.
The left side.
To the eyebrow center.
And exhale down through the right nostril.
Inhaling.
.
.
Through left nostril Breath goes to the eyebrow center.
Exhaling.
Breath flows out through the right nostril.
And then inhaling through right.
It flows in.
Flows to the Eyebrow Center.
And from there it flows out through the left nostril.
This is one round.
So continue with the practice.
Mentally,
Inhaling through left nostril only.
Breath flows.
Up to the eyebrow center.
Exhaling mentally,
Feel as if Breath is flowing out.
Through your right nostril.
Inhaling through right nostril only.
To the eyebrow center.
And then.
.
.
Exhaling through left nostril only.
This is one round.
Continue the practice.
I'll be silent.
For some time.
As you continue with the practice.
Inhaling through left.
.
.
Exhaling through right Inhaling through right.
Exhaling through left.
And continue with the practice.
Inhale left.
Feeling the cool.
Calming energy.
Moving up.
Exhale,
Rise.
Feeling the warmth.
Releasing energy.
Hold down.
Inhale right now.
Moving up.
Axial.
Watering down.
Full attention.
All focus.
Now.
Gently let go of the practice.
Let go of the directing.
Deep breath.
Feel the breath.
Flowing naturally.
Through both nostrils.
Again,
We are not controlling.
Guiding the breath.
Allowing the natural flow.
And witnessing this flow.
As you are observing your breath.
Notice.
The deep sense of Balance.
And quiet.
In the mind.
Notice the harmony.
In the breath.
In the mind.
You are in harmony.
You are centered.
You are.
In this samatvam.
No.
Slowly.
.
.
Begin to deepen your breath.
We are going to end the practice.
Gently.
Starting to Breathe.
Deeper.
Longer Exhaling completely.
Inhaling deeply.
Be aware of your body again.
Notice.
The surface beneath the body.
Feel the touch.
Feel the touch of the air.
On the skin Feel the touch of the air on you.
Your skin.
Notice the temperature around you.
Notice the sounds around you.
Remember the room.
Remember the place.
Where you are lying down right now.
As we end this practice.
Carry this.
Sense of inner balance.
Into your life.
Slowly.
As you are.
Ready.
Gently move your fingers.
Move your toes Move your feet.
Side to side Move your head side to side.
There is no hurry.
Take your time.
When you feel ready,
Slowly bring your fingers together,
Interlock them.
Raise your hands,
Raise your arms over your head.
Bring your feet together.
Toes pointing down.
And give your body a good stretch.
As you feel ready.
Keeping your eyes closed.
Gently roll over to your right side.
And comma.
Into a comfortable sitting position.
Without any hurry.
In your own time.
Now we shall chant mantra OM three times.
Followed by three kinds of Shanti.
If you are not comfortable with chanting OM,
You can just Be there.
Breathing deeply.
Inhale deeply from chanting.
Ooooooooooooooo Om.
Shanti,
Shanti,
Shanti.
Gently.
Bring your palms together,
Rub them to each other.
Generate some warmth between your palms Place this warmth over your closed eyes.
Feeling the warmth through eyelids,
Through your face.
Bringing the hands down and gently open your eyes.
Namaste.
