Hello and a warm welcome to Insight Timer.
I am Rahul Singh.
For the next little while,
There is nowhere you need to go.
Nothing you need to solve.
Nothing you need to improve.
This is Yoga Nidra.
A practice of deep rest.
With a thread of awareness still present.
Lie down in a position you can remain in comfortably.
Let the legs rest slightly apart.
Allow the feet to fall outward.
Place the arms a little away from the body.
Palms relaxed.
If you need a pillow,
A blanket or support beneath the knees,
Take a moment to make yourself comfortable.
Then allow the eyes to close.
Feel the surface beneath you.
The back of the head.
The shoulders.
The spine.
The pelvis.
The legs.
The heels.
You do not need to relax the body.
Simply notice.
You are no longer holding it up.
Let the ground do the holding.
Thoughts may still be present.
Tension may still be present.
Restlessness may still be present.
Nothing has to disappear before you can begin.
For these few minutes,
See if you can become a little less responsible for everything.
Nothing needs to be managed.
Nothing needs to be carried.
You are here.
That is enough.
Sankalpa.
Bring to mind a simple intention for this practice.
A short sentence.
Personal.
Something you do not need to force yourself to believe.
Just a direction.
Perhaps.
I can rest without holding everything.
Or choose your own words.
Something simple.
Something true enough to rest beside.
Repeat your intention inwardly once.
And again.
Then let it fade into the background.
Rotation of awareness.
Now begin to move awareness through the body There is nothing to move physically.
Simply hear each part and feel it.
Right hand.
Right Thumb.
Second finger.
Forth.
Little finger.
Bomb.
Back of the hand.
Rest.
Forum.
Elbow.
Upper Arm.
Shoulder.
Right side of the chest.
Right waste.
Right hip.
Thai.
Lower leg.
Ankle.
Heal.
Soul of the foot.
Top of the foot.
Big Dough?
SECOND DO.
Turd.
Fort.
Little do.
Left hand.
Left thumb.
Second finger.
Third,
Little finger.
Bomb.
Back of the hand.
Rest.
Forum.
Elbow.
Upper arm.
Shoulder.
Left side of the chest.
Left waist.
Left hip.
Thai.
Lower leg.
Ankle.
Heal.
Soul of the Foot.
Top of the foot.
Big Do.
Second toe.
Fort.
Little toe.
Awareness to the back of the body.
Back of the head.
Right shoulder blade.
Left shoulder blade.
UPPERBACK Middleback.
Lower back.
Pelvis.
Now the front of the body.
Top of the head.
Forehead.
Right eyebrow.
Left Eyebrow.
Space between the eyebrows.
Right eye.
Left eye.
Bright cheek.
Left cheek.
Jaw.
Right side of the chest.
Left side of the chest.
Center of the chest.
Upper abdomen.
Navel.
Lower abdomen.
Feel the whole right leg.
The whole left leg.
Both legs together.
The whole right arm.
The whole left arm.
Both arms together.
The whole back body.
The whole front body.
Until now,
Awareness has been moving.
Now let it stop moving.
Feel the whole body at once.
Not separate parts.
One field of sensation.
The whole body.
Resting.
Supported.
Present.
Still.
Bread Awareness.
Bring awareness now to the natural breath.
Do not deepen it.
Do not slow it down.
Notice that breathing is already happening.
Feel the abdomen rise.
And fall.
Rise.
And fall.
You are not breathing the body.
The body is breathing.
Let yourself notice that.
The breath arrives without being called.
The bread leaves without being pushed.
Nothing for you to manage.
Let the next inhale come by itself.
Let the next exhale leave by itself.
For a little while,
You can step out of the way.
Opposites.
Now become aware of heaviness.
The whole body heavy.
Arms Heavy.
Legs heavy.
Back of the body heavy.
As though the surface beneath you can receive more of your weight.
Feel heaviness.
Lightness.
Perhaps the hands feel light.
Perhaps the face.
Perhaps the whole body feels spacious.
No need to create it.
Simply sense the possibility of lightness.
Heavy?
Light.
Now notice effort.
The familiar feeling of doing.
Holding.
Managing.
Trying.
And now.
.
.
Ease.
Nothing to achieve,
Nothing to keep together.
Effort.
Ease.
Holdings.
Letting go.
You do not need to choose,
Simply feel the contrast and then let both disappear.
Inner space.
Now bring awareness to the space behind the closed eyes.
No need to see anything.
Simply notice the darkness.
Perhaps there are faint shapes,
Colors,
Movement,
Perhaps only darkness.
Whatever appears,
Let it appear.
Notice the space in which everything comes and goes.
A thought may appear.
An image.
A sensation and then something else.
You do not need to hold any of it.
Let awareness remain open,
Quiet,
Unhurried.
Nothing to follow,
Nothing to interpret,
Just space.
Spacious awareness.
Now include the whole body again.
Body.
Bread.
Sound.
Space.
All present together.
No need to name the hands,
The feet,
The breath,
The chest.
Let the boundaries become less important.
And perhaps beneath the movement of thought,
Beneath the shifting sensations,
There is a quieter layer.
Not something you need to reach,
Not something you need to create.
Simply less effort,
Less involvement,
Less holding.
A reset does not require you to force yourself into calm.
Sometimes it begins when nothing is being demanded of you.
So for these next few moments,
Let nothing be demanded.
The body can be as it is.
The breath can be as it is.
The mind can move if it needs to move.
You do not have to follow.
You do not have to improve the experience.
You do not need to check whether anything is changing.
Just Remain.
Aware.
Supported.
Resting.
Sankalpa.
Now return to the same intention you chose earlier.
Repeat it inwardly once.
And once more.
No need to make anything happen with it.
Simply place it here.
Then let it go.
Returning,
Begin to become aware of the room again.
Notice the sounds around you.
Sounds nearby,
Sounds farther away.
Notice the temperature of the air against the skin.
Feel the surface beneath the body.
The weight of the head,
The shoulders,
The back.
The legs.
Become aware of the breath again.
There is no need to rush back.
Begin with a small movement in the fingers.
And then the toes.
Perhaps gently move the wrists,
The ankles,
And if the body wants to stretch,
Allow a slow,
Easy stretch.
When you are ready,
Roll gently onto one side.
Stay there for a few breaths.
Notice what remains when you do not immediately add effort.
And when it feels right,
Slowly return.
Take your time.
You do not need to carry the practice with you.
Just notice what remains when you stop adding effort.
