Let us begin.
Find the most comfortable lying down position for yourself.
Ideally,
We can lie down.
In the supine position.
Feet comfortable distance apart.
Arms,
Slightly away from the body with the palms facing up.
Head and neck.
Relax.
Arms,
Legs,
Torso relaxed.
Find the most comfortable lying down position.
Where you can be without much movement for next 40 to 45 minutes.
Find the most comfortable lying down position for yourself.
No.
Take a deep breath here.
Upon exhalation.
Close your eyes.
Observing the body from within.
Notice your body from within.
If you feel there is any Tension.
Any body part is Not fully.
Relaxed.
Adjust your posture.
And try to find Comfortable.
And stable position for the body.
Once you have found the comfortable position.
Become aware of.
Your breath.
Not trying to change anything.
Just observing the flow of breath.
Notice the temperature around you.
Notice,
The touch of air on your bare skin.
Notice the contact between the body and the surface beneath it.
Body and the surface beneath it.
Notice it.
Na.
Be aware of.
The contact between your cloths,
To your skin.
Feel the touch of the clothes.
You are wearing.
With the skin.
Shifting the focus to the nostrils.
Feeling the touch of the air,
On the nostrils.
On the space between upper lip and the nostrils.
Whole attention.
On the touch of the air.
With the skin.
Slowly.
Shifting the focus to the screen in front of the closed eyes.
Just be aware of it.
The dark.
Vast space in front of the closed eyes.
Now mentally repeat to yourself.
I let go of all efforts.
I rest in my own pure being.
I let go off.
All the efforts.
I rest.
In my pawn.
Pure Being.
Body scan.
I'll name a body part.
Become aware of that body part.
Simply touch the body part with your attention.
Without moving it.
Or without.
Contracting it.
Simply move your awareness to this body part.
And then.
.
.
Shift your focus to the next body part.
Which is named.
Keep your focus fluid.
Keep your awareness.
Fluid.
Not focusing too intensely.
Bring your focus,
Bring your attention.
To right hand.
Right hand thumb,
Fingers of right hand palm of the right hand.
The back side of the right hand.
Rest.
Forearm.
Elbow,
Upper part of the right arm.
Right shoulder.
Right armpit.
Right side of the torso.
Right side waist Right hip joint.
Hi.
Right thigh.
Right kneecap.
Calf muscle.
Shinbone.
And go.
Heel of the right foot.
Soul of the right foot.
The big toe,
The second toe,
Third,
Fourth fifth the whole right side of the body.
The entire right side of the body.
Left hand,
Left hand thumb.
First finger of left hand.
Second,
All the fingers.
Back of the hand.
Palm of the hand.
Left hand 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.
Hi.
Kneecap.
Calf muscle.
Ankle,
Left foot heel.
Soul of the left foot.
The vector the second toe.
Third,
4th the whole left side of the body.
The whole left side of the body.
Lower back.
Right hip joint,
The left hip joint.
Middle back.
Upper back,
The right shoulder blade,
The left shoulder blade.
Back of the neck.
Back of the head.
Crown on the head.
Forehead.
Right temple.
The left temple.
Right ear,
The left ear.
Right eyebrow.
The left eyebrow.
The space between two eyebrows.
Right eye.
The left eye.
Bridge of the nostrils,
Right nostril,
The left nostril.
Right side cheek the left side cheek.
Upper lip.
Upper jaw.
Tongue.
Lower jaw.
Lower lip.
Chin.
Throat,
Right collar bone.
Left Collarbone.
Right side of the chest.
Left side of the chest.
Middle part of the chest.
Upper abdomen,
The stomach area.
Middle abdomen,
The navel area.
Lower abdomen.
Whole right leg.
Or left leg.
Both legs together.
Right arm.
Left arm.
Both arms together.
Head and neck together.
The whole torso.
Both legs,
Both arms,
Whole torso,
Head and neck.
The whole body.
The whole body.
The whole body.
Now.
Being aware of the breath.
Notice.
The flow of breath.
In and out.
Through your nostrils.
Not trying anything.
Observing just Witnessing.
The flow of breath.
Through the nostrils.
Now.
Start.
Counting down your breath.
As the breath comes in.
Count mentally.
27.
As the breath flows out.
Count 27.
Inhaling 26.
Exhaling 26.
Like this Continue with the countdown.
If any mistake or you forgot the count,
Simply start the countdown again from 27.
Whole awareness.
Whole attention.
Whole focus.
On the breath.
On the countdown.
Now.
Let go the countdown.
Let go of the breath awareness.
Shift your attention.
Shift your focus.
To the screen in front of the closed eyes.
All attention.
On the screen.
On the vast limitless dark space.
In front of the closed eyes.
Right now.
I invite you.
To let go of all the efforts.
Drop.
All the techniques.
Drop the need for focus.
Drop the need.
To do.
Yoga Nidra correctly.
Relax all the efforts.
There is no result.
No fruit of your action.
You are seeking.
Simply.
Dropping.
All the efforts.
All the doing,
Be free.
Half-time.
Feel.
The profound relief of having.
Absolutely nothing to do.
There is no past.
Analyze right now.
There is no future.
To plan for.
There is no teaching,
There is no technique to practice.
Just rest.
Just relax.
When all effort is trapped.
Notice what remains.
Underneath the busy mind.
Underneath the physical tension.
There is a very subtle quiet feeling of contentment.
It is not happiness.
As the world knows it.
It is simply the deep Peaceful.
Joy of just being.
The bliss is always here.
Waiting.
Quietly.
Beneath the surface of your life.
You don't need to create the peace.
You only need to stop.
Covering it up.
With the effort.
Let the mind rest.
Entirely.
In this song quiet joy.
There is nothing to do.
Nowhere to be.
Nothing to fix.
No thing to achieve.
A total rest.
In the bliss of your own being.
Now.
If your mind tries to pick up a thought.
Or a worry.
Or a task.
Simply drop it again Come back to the feeling of having nothing to do.
Nowhere to be.
Resting in the pure contentment.
Now.
Slowly.
Bring your focus.
Back to your breath.
Be aware of.
The screen in front of the closed eyes.
Be aware of the breath.
As we come to The end of this practice.
Keep this.
Attitude of being fulfilled.
In all your actions.
Not doing anything.
To find the fulfillment.
But all actions.
All your engagements.
Are the expression of the fulfillment,
The joy,
Which is always there.
All attention.
On the breath.
Slowly start regulating.
Start guiding your breath.
A little longer,
A little deeper.
Let go of the deep breaths.
Be aware of your body.
Notice the body from within.
Be aware of your surroundings.
Notice the temperature here.
The time of the day when we are practicing.
Notice the environment around you.
Gently start moving your fingers.
Move your toes.
Move your feet side to side.
Move your head side to side.
As you feel ready,
Slowly Bring your feet together,
Bring your legs together.
Interlock your fingers.
Raising the arms over your head.
Give your body a good stretch.
And gently.
Roll over to your right side without any hurry.
Keeping your eyes closed.
And gently when you feel ready.
Push yourself.
And come into a comfortable sitting position.
The sitting position.
Which is comfortable and stable.
In your own time.
Eyes closed.
No.
Let us chant mantra OM three times.
Followed by three kinds of Shanti.
Together.
Inhale deeply from chanting.
Oh no.
Om.
Om.
Shanti,
Shanti,
Shanti.
Gently bring your palms together.
Rub them to each other and generate some warmth between your palms.
Place this warmth over your closed eyes.
Feeling deformed through your eyelids,
Through your face.
Massaging your face,
Putting your hands down.
As you feel ready,
Slowly open your eyes.
Namaste.
