Good day dear ones and welcome to this Yoga Nidra session.
So getting ready by lying down in Shavasana.
Adjust your position so that you can be comfortable and still for the whole duration of this practice and becoming aware of the weight of your physical body.
Your body feels heavy.
Let the floor beneath you hold your body.
Sink deeper and deeper into the floor.
Now bring your focus on your breath.
Take easy,
Relaxed,
Natural breaths.
Observe the breath as it enters and leaves your nostrils.
Now bring your focus on your whole physical body from head to toe.
Focus on your whole body.
Your whole body.
You are becoming aware of the whole body.
The physical body from the head to the toes.
Not just the awareness of your legs,
Arms,
Trunk,
Chest,
Or head.
But the awareness of the whole body.
Awareness of the body as a whole,
Complete and constant awareness of the whole body.
Be aware that you are going to practice Yoga Nidra.
And say to yourself,
I am aware.
I am going to practice Yoga Nidra.
I am aware.
I am going to practice Yoga Nidra.
Relax your body.
Relax your mind.
You are completely relaxed by breathing normally.
Concentrating on the natural flow of the breath in your nostrils.
As you inhale,
Your belly is rising.
And as you exhale,
The belly is relaxing.
With each exhalation,
Let your body relax a bit more into the ground.
Observe the breath as it passes through your nostrils.
Check if you are breathing more from the left or the right nostril.
Observe the flow of the breath.
Enjoy your breath.
Easy,
Relaxed,
And calm breathing.
Keep focus on the practice.
Do not wander away.
Now think of a positive resolve,
A Sankalpa.
The Sankalpa should be simple,
Short,
In clear language.
Once you have your Sankalpa,
Repeat it three times mentally.
Now we start to observe the element of the earth throughout our bodies.
Earth element gives us heaviness,
Hardness,
And structure.
Bring your awareness to your feet.
Visualize and sense your feet.
And as you do so,
Observe the element of earth in your feet.
Become aware of the element of earth in the various tissues of your feet,
The skin,
The bones,
And the toenails.
Feel the heaviness of the earth element within your feet.
Now bring your awareness to your lower legs.
Visualize and sense the shape and position of your lower legs.
Become aware of the element of earth in the various tissues and feel the heaviness of the earth element.
Bring awareness to your knees,
Visualizing and sensing the shape and position of your knees.
Become aware of the element of earth in the various tissues and feel the heaviness of the earth element.
Now bring your awareness to your thighs.
Visualize and sense the shape and position of your upper legs.
Becoming aware of the element of earth in the various tissues and feel the heaviness of the earth element.
Bring your awareness now to your pelvis.
Visualize and sense the shape and position of your pelvis.
Becoming aware of the element of earth in the various tissues and feeling the heaviness of the pelvis.
Bringing your awareness to your lower back.
Visualize and sense the shape and position of your lower back.
Become aware of the element of earth in the various tissues and feel the heaviness of the earth element.
Feel the weight of your vertebrae.
Bring your awareness to your abdomen.
Visualize and sense the shape and position of your abdomen and observe the element of earth.
Become aware of the element of earth within your organs and observe the heaviness the heaviness of the earth element.
Bringing your awareness now to your entire spine and observe the element of earth in your spine and back.
Bring your awareness to your chest and observe the element of earth in your chest.
As you become aware of the shape and the weight of your rib cage.
Bring your awareness to your hands now now and observe the element of earth in your hands and bringing your awareness to your arms and observe the element of earth in your arms.
Observing the element of earth now in your shoulders and neck.
Observe the heaviness of the earth element.
Observe now the element of earth in your head and your face.
Be aware of your physical body in its lying posture and nothing else.
Your body Your body is perfectly steady and still like a rock.
Be aware of how solid and compact your whole body is.
Rigid and still like a statue.
Visualize your entire body filled filled with the element of earth.
Visualize your limbs melting and see your body as one big piece of earth element.
Experience the earth element,
The physical presence and weight of the body,
The feeling of all the bones touching the ground,
The teeth in your mouth,
In your mouth,
The forehead and the skull.
Notice these experiences of solidness throughout your entire body and even if you were to try you will be unable to move any body part now.
Now bring the focus on the earth element outside of your body.
Everything that is solid outside of ourselves.
Start with the floor floor upon which you are lying.
Then expanding outward to visualize buildings,
Vehicles,
Roads,
Mountains,
Rocks,
Pebbles,
Soil,
The bodies of other beings,
Trees,
Wild plants and crops crops growing in fields.
Do not start to think but just allow images and sounds to come to mind as you observe the element of earth outside of your body.
Everything solid within the body and everything solid externally is the same earth element.
There is really no me earth element or other earth element.
It is all the same.
Become aware of the inner and outer earth merging.
Visualize the earth element inside and outside of you joining and becoming one.
Stay with this awareness of oneness,
Moving deeper and deeper.
Lose all sensations of your body.
Let go of all ideas that your body is separate from the world around you.
You are not separate.
You are at one at one with all that is around you.
Now try to become your own witness.
Try to become your own witness.
Say to yourself,
I am not this physical body.
I am not these senses.
I am not this mind.
I am not this breath.
I am not these thoughts.
I am not these feelings.
I am not heaviness.
I am not pain.
I am not cold.
I am not this mind.
All of these are changeable changeable but I am unchangeable.
I am the immortal self and just observing the self now and now.
Bring your attention back to your breath.
Observe the movement of the breath.
Now repeat your sankalpa three times.
This yoga nidra is now complete.
Slowly become aware of your surroundings.
Move your fingers and your toes.
When you are ready,
Gently stretch your body and slowly coming into the sitting position.
Thank you for practicing with me today.
Om Shanti Shanti Shanti
