So,
My name is Sandeep and This is a yoga nidra session,
A relaxation session based on yoga nidra.
And the teachings we will be using here are from the non-duality.
From the Advaita Vedanta.
So Technique of Meditation Yoga Nidra and non-duality basic or you can say core understanding core Inquiry is self-inquiry.
Who am I?
So,
Resting in the pure self that will be the technique.
Knowledge or thought which will be followed in this session.
Let us begin today's practice.
Finding the most comfortable.
Lying down position for yourself.
Find the most comfortable lying down position for yourself.
Ideally,
You can lie down on your back.
Your feet comfortable distance apart.
Arms slightly away from the body.
With the palms facing up.
You can use any cushion.
And pillow.
To make your body a bit more comfortable.
You can be.
In any lying down position.
If you are not comfortable in supine,
You can be on your sides.
You can be on a recliner.
Wherever you feel comfortable.
And stable.
For the next 30 to 35 minutes.
We are going to practice Yoga Nidra.
And this During the practice,
Body should be as stable.
Comfortable.
Once you have found a comfortable Flying down position.
Take a deep breath here.
Upon exhalation,
Gently close your eyes.
Keeping the eyes closed.
Noticing the body from within.
See if there is Any discomfort?
In any body part.
If you feel there is.
Simply adjust your posture.
To release that discomfort.
And become comfortable.
Adjusting the body posture now so that during the practice There is no movement in the body.
As you find the comfortable and stable position Bring your focus to your surroundings.
Notice the sounds around you.
Noticing the sounds present in the room where you are practicing.
Not getting struck with any one particular sound.
Observe one sound.
Stay with it.
And then move your focus to the next sound.
Observing the sounds outside of this room.
Notice any sounds coming to you.
From outside of this room from this building.
Try to be aware of any sound.
Coming to you.
From outside of this building.
Try to find the farthest.
The most distant sound.
Which is reaching to your ears.
Now.
Become aware of the sounds.
Coming to you from this building.
Sounds present in this room.
Try to find.
The closest sound.
The nearest sound.
Which you can hear.
Try to notice.
The sound of your breath.
Sound of your heartbeat.
Let go the sound of airness.
Let go the awareness of your breath.
Notice.
The screen in front of the closed eyes.
The Vast.
Dark space in front of the closed eyes.
This space is called to the Akash.
The space of consciousness.
Now,
Being aware of this space,
Mentally repeat yourself.
I am not my body.
I am not my mind.
I am.
The pure awareness.
In which the experience of body and mind.
Rise and fall.
Mentally repeat to yourself.
I'm not.
The body I am not.
The mind.
I am.
The pure awareness.
One more time.
I am not the body.
Nor the mind.
I am the pure Awareness.
Body scan.
Bring your focus.
To the body part.
Which I name Stay with it,
Feel it without moving it.
And then.
.
.
Move your focus to the next body part which is named.
Like this.
We will cover The entire body,
We will go through each body part.
Trying to keep your Awareness fluid.
Trying to.
Keep your attention fluid.
Moving with each instruction.
Bring your attention to right hand.
Right hand thumb,
Feel it,
Notice it.
First finger of right hand.
Second finger of right hand.
The third the fourth fingers and thumb.
Palm of the right hand.
Back side of the right hand.
Right hand rest.
Right forearm.
Right elbow.
Upper part of the right arm.
Right shoulder.
Right armpit.
Right side of the torso.
Right sideways Right hip joins.
Right thigh,
The kneecap.
Calf muscle,
Shin bone,
Ankle,
Heel.
Soul of the right foot,
The big toe,
The second toe,
The third,
The fourth.
The fifth.
The whole right side of the body.
From toes to the fingers,
Fingers to the toes.
Whole right side of the body.
Left hand,
Left hand thumb.
First finger of left hand.
The second finger.
The third.
D4.
Fingers and thumb.
Palm of the left hand.
Back side of the left hand.
Left 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.
Time.
Kneecap.
The calf muscle.
The shin bone.
Left ankle.
Left foot heel.
Soul of the left foot.
Divicto.
The second toe.
The third.
The fourth.
The fifth.
Whole left side of the body.
Notice.
The entire left side of the body.
From toes to the fingers,
Fingers to the toes.
Lower back.
Be aware of Your right hip joint,
The left hip joint.
Middle back.
The upper back.
Right shoulder blade.
The left shoulder blade.
Back of the neck.
Back of the head.
Crown of the head.
Forehead.
Right temple.
Right here.
Left temple.
Love to you.
Right eyebrow.
The left eyebrow,
The space between two eyebrows.
Right eyelid.
The left eyelid.
Right eyeball,
The left eyeball.
Bridge of the nostrils.
Right nostrils.
The left nostril.
Right side cheek The left side cheek.
Upper lip.
Upper jaw.
Dung.
Lower jaw.
Lower lip.
Chin.
Throat.
Right Collarbone.
The left collarbone.
Right side of the chest.
Left side of the chest.
The mirror part of the chest,
The sternum area.
Upper abdomen.
The stomach area.
Middle abdomen,
The navel area.
Lower abdomen.
The whole right leg.
The whole left leg.
Both links together.
The whole right arm.
The whole left arm.
Both.
Right and left arm.
Back of the torso.
Front part of the torso,
The abdomen and chest area.
Neck and head.
Head and neck.
Hold torso.
Both arms.
Both legs.
Both legs.
Both arms.
Hold also.
Head and neck.
Whole body.
Just be aware of the entire body.
The whole body.
Now.
Shifting the focus to the breath.
Notice the flow of breath.
In and out through your nostrils.
Not trying to control or regulate the breath.
Simply watching the breath.
As it comes in through the nostrils.
And as it flows out through the nostrils.
Whole awareness.
All attention.
On the breath.
Not controlling.
Not regulated.
Simply watching.
You as you are observing the breath.
Start counting down the breath.
From 27.
Count mentally.
27 as the breath comes in.
Count 27.
As the breath flows out.
Inhaling 26.
Exhaling 26 Like this,
Continue counting down your breath.
If you made any mistake,
While counting down.
Start the countdown again from 27.
All attention.
On the breath.
Counting down along with it.
Now.
Let go the countdown.
Shift your focus.
From your nostrils From your breath.
To the screen in front of the closed eyes.
The Chidakar.
The space of consciousness.
Being aware of the vast,
Limitless,
Dark space.
In front of the closed eyes.
Simply watching the darkness.
Resting the attention,
In front of the closed eyes.
Nah.
Imagine you are sitting in a comfortable dimly lit room.
As you are sitting here.
The events of your day.
Begin to play out in front of you.
Like a quiet silent movie.
Sitting in a comfortable dimly lit room.
Going through all the activities.
All the movement of the day.
Simply watch.
Like a silence.
Quiet.
Watch.
.
.
The scenes of your day.
Ba Sing Pa.
See the people.
The conversations.
The movement.
You are just the witness,
The watcher.
You are resting completely.
Completely untouched.
While the scenes in the movie.
The scenes,
On the screen.
You are untouched by them.
Notice,
How all the busyness of the world is just.
A play of light.
And shadow.
It is simply a movement of energy.
Let the scenes Slowly fade.
Let the screen,
Let the movie.
Dissolve.
Leaving only the quiet.
Dark space.
Rest here in this stillness.
Watching.
.
.
The quiet.
Being fun with.
The quiet.
Limitless space.
Not trying anything.
Not doing anything.
Simply resting in your own Beingness.
Pure.
Beingness.
The Presence.
Now.
Let go.
The darkness.
Come back?
To the nostrils and the breath.
Feeling the breath again.
Feeling these sensations.
On the nostrils,
Notice your body.
Notice your surroundings.
Try to notice any sounds here.
Sounds in this room.
Outside of this room.
Outside of this building.
Any sound.
Notice.
Notice all the sounds.
Come back to the body again.
Gently start moving your fingers.
Move your toes.
Move your feet side to side.
Move your head side to side.
Gently bring your feet together.
Bring your hands together interlock your fingers.
And raise your arms over your head.
Give your body a good stretch Gently.
Roll over to your right side.
And as you feel ready.
Push yourself.
Into a comfortable sitting position.
Find the most comfortable sitting position for yourself.
In your own time.
Without any hurry.
Now.
Let us chant mantra OM three times.
Followed by three kinds of shanti.
Inhale deeply for Om chanting.
MMMMMMMMMMMM Aum Om.
Shanti.
Shanti.
Shanti.
Gently bring your palms together.
Rubbing them to each other generate some warmth.
Place this generated form through your closed eyes,
Feeling it through your eyelids,
Through your face.
Gently bring your hands down.
And slowly open your eyes.
Lost.
