Let us prepare for the practice.
Find the most comfortable lying down position for yourself.
Or lying down position where you won't be disturbed.
For next.
40 to 45 minutes.
Find the most comfortable still position for yourself.
You can lie down on your back.
Feet comfortable distance apart.
Arms.
Slightly away from the body.
With the palms.
Facing up.
Body is relaxed.
And stable.
Now take a deep breath here.
While exhaling,
Close your eyes.
Notice your body from within.
Notice your feed.
Your ankles,
Cuffs.
Knees,
Thighs,
Hips.
Torso,
Arms,
Head and neck.
See if you need to adjust your posture.
To find a little bit more.
Comfortable.
And stable position.
Finding the most comfortable.
Still position.
As you feel still and comfortable,
Start dipping,
Start breathing deeply.
Inhaling deep.
Feel as if your whole body is expanding.
Like a balloon.
Exhale completely.
Feel as if your whole body is contracting.
Inhale deeply,
Expansion.
Exhale completely.
Contraction.
Relax.
Inhale.
Exit.
Few more deep breaths.
In your own pace.
Breathing in.
Whole body is getting energized.
Breathing out.
Whole body is getting relaxed.
Focus on the body.
Focus.
On the breath.
Let go of the deep breaths.
Now become aware of your surroundings.
Keeping your eyes closed.
Create a mental image.
Of the room where you are lying down.
See your body.
Picture your body lying down in this room.
Let go of this imagery.
Come back.
To the screen in front of the closed eyes.
Be aware of.
The dark.
Screen in front of your closed eyes.
There is nothing you need to manage right now.
You can be as relaxed.
As you can be.
There is no duty.
No responsibility.
No worry.
Which is seeking your attention right now.
For these Few moments,
Few minutes.
You can be completely free.
Relaxed.
Fully available.
To the instructions Now mentally repeat to yourself.
I am not my emotions.
I am the silent witness.
To all the happenings.
In my mind.
I am not the happiness,
Sadness.
Jealousy or any other kind of emotion.
I am the one who is aware of it.
Rise of these emotions in the mind.
I'm the one.
Who's a pharaoh?
As these emotions.
Subsides.
We are going to practice Yoga Nidra.
We start with Body scan.
I will name a body part.
You bring your focus to that body part.
And feel as if you are.
Switching off that body part Bring your focus to that body part which is named and imagine as if you are switching off taking your awareness,
Taking your energy.
Back from that body part.
Bring your focus to your feet.
Both right and left feet.
Notice your toes.
Notice the twos of both feet together.
Switch off soul of the feet.
Right sole,
The left sole,
Soles of both feet.
Heels.
Switch off Both feet.
Ankles,
Right and left ankles.
Coughs,
The shin bone.
Right and left shin bones.
Both knees.
Both sides.
Both hips.
The pelvic area,
Lower back.
Middle back.
Upper back.
Right shoulder blade Left shoulder blade.
Right hand.
Right wrist Right forearm.
Right elbow.
Right forearm switched off.
Right side of the tree.
Right shoulder.
Right armpit.
Left hand.
Left hand wrist.
Left forearm.
Elbow,
Upper part of the left arm.
Left shoulder.
Left armpit.
Abdomen.
Whole abdomen.
Switched off.
Hold just left,
Right and the center.
Both collar bones.
Sides of the torso.
Right and the left sides of the torso.
Back of the neck.
Back of the head.
Crown of the head.
Forehead.
Temples and the ears.
Eyebrows left right and the space between two eyebrows both eyelids.
Eyeballs.
Bridge of the nostrils.
Both nostrils Both cheeks,
Left and right cheeks.
Upper lip.
Upper jaw.
Tongue,
Lower jaw,
Lower lip.
Chin.
Throat.
Whole head and neck together.
Swishta.
Both arms switched off.
Whole torso switched off.
Both legs switched off.
Whole body.
Whole body.
Whole body.
Bringing the attention to the breath.
Notice,
As the breath.
Flows in.
And out.
Through your nostrils.
Without controlling or regulating.
Just.
.
.
Witnessing the flow of breath.
On your nostrils.
Attention.
On the breath.
On the nostrils.
Try to notice.
The difference of temperature.
In the inhaled and the exhaled breath.
As the breath comes in.
Here is a better example.
Cool.
And as the breath flows out,
Air is a little warm.
Notice this.
Difference of temperature.
Between inhaled and the exhaled breath.
Whole focus.
On the breath.
Let go of the breath awareness.
Bring your focus.
On the screen in front of the closed eyes.
Be aware of.
The screen in front of the closed eyes.
As you are there.
Remember.
Bring into your awareness.
A situation.
A difficult situation.
Brings Restlessness.
Anxiety in you.
Can be an imagined reality.
Situation which you fear of generally.
Or it can be something from the past.
I incidentally which it still needs closer.
I ain't see them.
A situation.
You felt discomfort.
Restlessness.
Anxious.
Bring into the awareness that particular incident.
Let it expand fully,
As if it is happening right now.
Nah.
Take a step back from this incident.
Not diving into the story of this memory,
This situation.
Not diving into the details of it.
Notice the physical sensations.
Mental,
Restlessness.
I am mental.
Any motion which is rising.
In response to this particular incident.
Be aware of that.
Any mental emotion?
Which is rising in response to this.
Incident this situation which we have awakened.
Notice any response in your body.
Maybe you are having some tightness.
Into a chest.
Maybe your breath is becoming shallow.
Maybe you're certain Body parts feel restless.
Whatever it is.
Be the witness to all these.
Different.
Changes different activities happening.
On the body or the mental level.
Not diving in the story.
Being aware of the emotions.
Thoughts.
Feelings.
And the sensations.
Just feel the emotions.
Feel the restless energy.
Without.
Fighting with it without trying to change it.
You are the sky.
In which all these different clouds.
Different weather.
Come and Go.
You are the space.
Where all these rise and fall.
Nah.
Let the restlessness Let the emotions the sensations.
Go entirely.
Let them wash away completely.
Let go of the imagery of that incident,
That situation.
Let it fade away.
Awaken the feeling of profound peace.
A deep inner calm.
Remember.
Bring a imagery.
A incident.
A situation.
A moment.
Where you feel Absolutely.
Nowhere to be.
And nothing to do.
You are complete.
You feel calm.
You feel.
Absolutely fulfilled.
Brimming with the bliss.
With the joy.
Nowhere to be.
Nothing to do.
I am complete.
Feel the deep expansive.
Contentment.
Fulfillment.
Notice the emotions arise in the head and the mind.
Notice the sensations like Feeling of openness.
Sense of openness.
At the chest.
Notice.
How your breath feels.
Slows down and becomes deeper.
Immerse yourself.
Completely.
In the witness.
Attitude.
Being the witness.
To the calm at the mental level.
And add the sensation at the body level.
Taking a step back.
Letting go of the imagery now.
Realize.
That you are not the restlessness.
At the body or the mind level.
And you are not aware.
The calm at the body or mind level.
You are the awareness.
That is experiencing Both.
Restlessness and calm.
The upper sky.
The open space.
Completely untouched.
By the weather.
By the things which exist.
In that space.
Like the open sky.
Storms come.
Sky remains.
Clear sun shines.
Sky remains.
For few moments,
I'll be silent.
Rest.
As the open sky.
Rest.
As a neutral witness.
There is nothing to change.
Nothing to fix.
Just quiet.
Steady awareness.
Letting go of all emotions.
Letting go of all efforts.
Simply rest.
In the clear.
Empty space of you,
The awareness.
Not trying to be anything.
Not trying to be anyway.
Just.
.
.
Letting go of all the efforts.
Being fulfilled completely.
Just being.
Slowly.
Gently begin to bring your awareness.
Back to your breath.
Notice.
The natural rhythm of your breath.
Feel the steady surface beneath your body.
Notice the temperature in the room where you are lying down.
Notice.
The sounds around you.
Totally become aware of the space around your body.
Be aware of the body.
Being aware of the breath.
Now as you feel ready,
Slowly start moving your fingers.
The toes,
Move the feet side to side.
Moving the head side to side.
There is no hurry.
Take your time.
Now gradually,
Bring your hands together.
Interlock your fingers Raising your hands over your head.
Bring your feet together,
Toes pointing down.
Raising your arms up.
Give your body a good stretch Inhale deep.
Exhale completely.
Keeping the eyes closed.
Gently roll over to your right side.
And come up.
Into a comfortable sitting position in your own time.
Now.
We will chant mantra OM three times.
Followed by three kinds of Shanti together.
Inhale deeply for Om chanting.
Mmmmm.
MMMMMMMMMMMMMM Om Ti.
Shanti.
Shanti.
Gently bring your palms together.
Rub them to each other,
Generating some warmth between your palms.
Place them over your closed eyes.
And gently massaging your face Bring your hands down as you feel ready.
Slowly open your eyes.
Namaste.
