Finding the most comfortable lying down position for yourself.
Ideally,
We can lie down.
In the supine position.
Lying down on our back.
Feet comfortable distance apart.
Arms slightly away from the body with the palms facing up.
Finding the most comfortable and stable.
Lying down position for yourself.
We are going to practice Yoga Nidra.
During the practice.
It's essential that Body remains stable.
And comfortable.
Now take a deep breath in.
And while exhaling,
Close your eyes.
Keeping the eyes closed.
Notice your legs,
Torso,
Arms,
Head and neck.
Quickly just go through your body.
And if you need to adjust your posture,
Do so now.
As you come into a stable position.
Leave your day.
Leave your to-do list.
Let it all dissolve.
Bring in a feeling of relaxation.
Bring in the feeling of let go.
Before we begin.
Quietly.
Make a resolve to yourself.
I release.
All my responsibilities,
All my duties.
And in this Practice.
I just Relax.
For the duration of this practice.
There is no duty,
No responsibility.
No work.
Is calling you.
I can simply let go.
And be here.
Relaxing.
I can let go.
And just relax.
For the duration of this practice.
Notice your breath.
Coming in.
And going out.
Through your nostrils.
Slowly.
Start making your breath a little longer and deeper.
Inhale deeply.
As you exhale,
Let go of all the cares,
All the worries.
Relax.
Inhale deeply.
Feel as if like a balloon.
Your whole body is expanding.
As you exhale.
The whole body is getting relaxed.
Continue with the deep breaths.
Inhaling deeply.
Exhaling completely.
With each exhalation.
Your feeling.
More and more relaxed.
All the tension,
All the stress.
All the cares,
All the worries.
Are flowing out.
All the strength all the calmness.
Are going in.
Na.
Let go of the deep breaths.
We come to the body scan.
I will leave my body part.
You bring your focus to the body part which is named And then.
.
.
Move your awareness to the next body part which is named.
Please become aware of.
Your right foot.
Whole right foot.
Be aware of your toes.
The big toe of right foot.
The smaller toes Soul of the right foot.
Right foot angle.
Right calf muscle,
The shin bone.
The kneecap.
Right thigh.
Right hip joint.
The left hip joint.
The pelvic bone.
Left thigh.
Kneecap.
Calf muscle,
Shinbone left foot ankle.
Left foot heel.
Sole of the left foot.
Left big toe,
The other toes.
Whole left leg.
Whole right leg.
Both legs together.
Right hand.
Right hand thumb.
Fingers of right hand.
Palm of the hand.
Back side of the right hand.
Right hand rest.
The forearm.
The elbow.
Upper part of the right arm.
Right shoulder.
Right armpit.
Right side of the torso.
Left hand.
Left hand.
Left hand thumb,
Fingers of left hand.
Palm of the left hand.
Back side of the left hand.
Rest.
FURAM.
Elbow,
Upper part of the left arm,
The biceps and the triceps area.
Left shoulder.
Left armpit.
Left side of the torso.
Lower back.
Upper back.
Middle back.
Right shoulder blade the left shoulder blade.
Back of the neck.
Back of the head.
Crown of the head.
Right temple and right ear.
Left temple and left ear.
Forehead,
Right eyebrow.
The left eyebrow.
The space between two eyebrows.
Right eyelid.
The left eyelid.
Right eyeball,
The left eyeball.
Bridge of the Nostrils the space between two eyebrows.
Right nostril.
The left nostril.
Right side cheek the left side cheek.
Upper lip.
Upper jaw.
Dung.
Lower jaw.
Lower lip.
Chen.
Throat,
Right collar bone.
The left collar bone.
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.
The whole abdomen.
The whole chest.
Whole torso.
Back.
And front area.
Whole torso.
Whole right arm.
Whole left arm.
Both arms.
Head and neck.
Both legs.
Whole torso.
Both arms.
HEAD AND NECK.
Whole body.
The whole body.
The whole body.
Now.
Bring your focus.
To your breath.
Notice as the breath.
Flows in through the nostrils.
Goes to your chest,
Your lungs.
And then from lungs comes back to your nostrils.
And flows out.
Follow the path of breath.
In and out through the nostrils,
Through the body.
In healing.
Breath flows in through the nostrils.
Going to the lungs.
Exhaling.
From lungs coming back to the nostrils.
Flowing out.
We are not trying to control or regulate the breath.
Simply,
Observing,
Try to witness.
The flow of breath.
Through the body.
As you are observing your breath.
Start counting down the breath.
From 27.
As the breath comes in,
Count mentally.
27.
As the breath flows out.
27.
Inhaling 26.
Exhaling 26 times.
Like this.
Continue counting down the breath.
If you made any mistake during the crown.
Simply start the countdown again from 27.
Now.
Let go the breath awareness.
Let go of the countdown.
Simply.
.
.
Shift your focus.
To the screen in front of the closed eyes.
Just be aware of.
The dark.
Limitless.
Space.
In front of the closed eyes.
Now imagine Visualize.
Picture yourself.
As you are walking.
Walking down a quiet path.
Dusty Path.
In the foothills of the Himalaya.
You are walking.
Quiet path.
In the foothills of the Himalaya.
It is early morning.
There is Incredibly crisp and cool.
You can feel The touch of the air on your bare skin.
Of your face,
Of your hands.
You can smell the damp.
And the fresh Sharp.
Scent of the forest.
You are smelling the damp earth.
And the fresh scent of the forest around you.
As you're walking.
On the foothills of Himalayas.
As you walk.
You begin to hear A sound in a distance.
Hello.
Steady.
Rushing sound.
With each step.
The sound grows clearer.
With your each step.
The sound grows.
It is the sound of a great bell.
Ancient river.
You step out from the path.
And arrive at the banks of the river Ganga.
Look out at the water.
It is a tree.
Clears,
Silver in the early morning light.
Deep.
Clear.
Silver water.
Edge seen in the early morning light.
Watch the current.
Moving steadily.
Powerfully.
Endlessly.
You notice?
A smooth flat rock.
Resting right on the edge of the water.
Walkover.
And take a seat on this rock.
As you sit.
By the river.
Feel the cool breeze.
Coming off the water.
Feel it.
Touching your face.
Instantly soothing your nervous system.
Listening to the rhythmic sound of the water.
Rushing over the stone.
As you're sitting there.
On the rock.
On the edge of the water.
On the bank of the river.
All your thoughts.
All your worries.
Like a dry leaf.
Falling from a tree,
And falling into the water.
Flows away.
Same way.
These thoughts,
Are flowing through your mind.
The sound of the water.
The touch of the ear.
Is clearing away your thoughts,
Your mind.
You are feeling calm.
Your mind is completely clear.
And fresh.
You are sitting in a perfect position.
Stillness.
On the bank of the river.
Noticing,
The sound of the Sacred River.
Noticing the touch of the air.
On the bare skin.
There is only pure quiet.
Bless.
Is present here.
Rest deeply in this space.
Not trying anything,
Just being.
Na.
Let go the imagery of here.
Water,
The Rock.
The body,
The sitting position.
Come back to the space in front of the closed eyes.
The dark.
Limitless space.
Present in the front of Close your eyes.
Na.
Slowly start becoming aware of your breath again.
Notice the flow of breath.
In and out through your nostrils.
As we are going to finish this practice.
Remember?
The quiet.
The bliss.
Of the sacred river.
And try to Maintain it.
Try to keep it.
Try to cherish it.
Throughout your day.
Slowly.
Shift your focus to your body.
Feel your body.
Feel the body in contact.
With the surface beneath it.
Notice.
Touch of your cloths to your skin.
Notice the room.
Temperature.
Notice the touch of the air.
On your bare skin.
Remember the place,
The time,
When and where you are lying down.
As you feel ready.
In your own time without any idea.
Slowly start moving your fingers,
Move your toes.
Move your feet side to side.
Move your head side to side.
In your own time without any hurry.
Slowly.
When you feel ready,
Roll over to your right side.
And come up.
Into a comfortable sitting position in your own time.
No hurry.
Take your sweet time.
Now.
Let us chant mantra OM three times.
Followed by three kinds of Shanti together.
If you are not comfortable with chanting,
Just be there.
Breathing deeply.
Inhale deeply for Om chanting.
Mmm.
Hmm.
Om.
Shanti Shanti Shanti Gently bring your palms together,
Rub them to each other.
Generating some warmth.
And placing it over your closed eyes.
Place this warmth.
Feel this warmth through your eyelids,
Through your face.
And gently massaging your hand,
Massaging your face.
Bring your hands down.
And open your eyes.
