A very warm welcome.
I am your guide Saqib and I will guide you through this practice for deep sleep which is called Pratyahara Yoga Nidra.
Pratyahara means withdrawal and in this meditation we will withdraw our awareness from our surroundings,
Then our body,
Then our breath,
Then our mind and finally we will journey into our soul's sanctuary which is a place of silence,
Stillness and deep rest.
Apart from Pratyahara we will also use three other tools in the beginning of the meditation.
These three tools are Sankalpa,
Pranidhana and Kritagyata.
Sankalpa means intention,
Pranidhana means surrender and Kritagyata means gratitude.
During this entire journey I will provide you my love while the universe will keep you safe.
I love you and the universe loves you.
So now I would request you to check if you can shift into a more relaxed posture.
Check if you can make your body at least about 20% more relaxed.
Keep your eyes open for now.
I will prompt you to close them soon.
Now just be aware of your external surroundings.
Notice the space that you are in.
Feel the weight of your body.
Feel the air on your skin.
The smell in the air.
And listen to the sounds around you.
Notice what is there in your line of sight.
Is it the roof or a wall?
Even the entire roof or wall or whatever is there in your line of sight.
If it is too dark then you can't see anything.
Just gaze into the darkness.
And now bring your focus to a single point on the roof,
Wall or a single point in the darkness in the line of your sight.
And just gaze at this point for some time.
Let your gaze be a soft case.
Don't strain your eyes.
Now gradually close your eyes.
Before we journey inwards,
Let's together set our sankalpa or intention for having quality sleep.
I will say the words of sankalpa and either you can repeat after me in your heart or just listen to my words.
It's up to you.
I give deep rest and relaxation to my mind and my body.
I give deep rest and relaxation to my mind and my body.
I give deep rest and relaxation to my mind and my body.
Now we will bring our sankalpa into manifestation by visualizing it.
Surprised yourself in your imagination that you are sleeping deeply with full rest and relaxation.
See that there is peace within you.
There is a faint smile on your face while you are sleeping.
This smile is due to the deep relaxation that your mind and body has achieved.
Feel that peace and relaxation in your mind and the whole body.
Let's now surrender to the universe with the tool of pranidhana.
I will now say the words of pranidhana.
Dear universe,
I surrender myself to you.
Take me into the world of deep sleep.
Dear universe,
I surrender myself to you.
Take me into the world of deep sleep.
Dear universe,
I surrender myself to you.
Take me into the world of deep sleep.
Now it's time for kriyatagyata or gratitude.
I will say the words of kriyatagyata now.
I thank you universe for providing deep rest and relaxation to my mind and my body.
I thank you universe for providing deep rest and relaxation to my mind and my body.
I thank you universe for providing deep rest and relaxation to my mind and my body.
Bring your awareness to your body now.
Start from your head and just be aware of your head.
Feel your head relaxing.
Bring your awareness to your face.
And feel your face relaxing,
Each and every muscle of the face relaxing.
Bring your awareness to your neck.
And feel each and every muscle of your neck relaxing.
Now bring your awareness to your shoulders.
And feel your shoulders relaxing.
Now bring your awareness to your chest and feel your chest relaxing.
Bring your awareness to your arms.
And feel your arms relaxing.
Bring your awareness to your hands now.
And feel your hands and every finger of your hands relaxing.
Move your awareness to your abdomen now.
And feel your abdomen relaxing.
Now bring your awareness to your pelvis.
And feel your pelvis relaxing.
Move your awareness down to your thighs.
And feel your thigh muscles relaxing.
Bring your awareness to your knees.
And feel your knees relaxing.
Move your awareness down to your calves.
And feel your calves relaxing.
And finally move your awareness to your feet.
And feel each and every muscle of your feet relaxing.
Now let's journey inwards through the breath.
So bring your awareness to your breathing.
Let your awareness follow the flow of your breath as it moves from the external world through your nostrils to your windpipe and into your lungs and back from your lungs to your windpipe to your nostrils and back into the external world.
And now let's move further inwards into the world of the mind.
Check if there are any thoughts in your mind right now.
Imagine these thoughts as bubbles,
Like soap bubbles,
Floating in front of you with each thought representing one bubble.
In your imagination pop these bubbles of thoughts one by one with a slight touch of your finger.
Just in your imagination.
The gateway to the world of sleep is through the heart.
So now we will journey from our mind to the heart and into a place of silence and stillness where we will rest,
Relax and sleep deeply.
For this we will move our awareness from the mind to the throat and to the heart and into the place of silence and stillness.
So bring your awareness now at the centre of your forehead.
Gradually move your awareness downwards and place your awareness at your throat at the centre of your neck.
And now move your awareness further downwards and place it at the centre of your chest.
From here we will journey inwards to a place of silence,
A place of stillness,
A place of pure being.
This place is deep within you.
This place is your sanctuary where you can rest,
Relax and sleep deeply.
Descend down into your sanctuary as I guide you.
I will be counting back from 10 to 1 and as I do so with each count imagine and feel as if you are descending one step into your sanctuary.
Let's begin.
10 9 8 7 6 5 4 3 2 1 0 And now you have reached your sanctuary.
It is a beautiful and cosy room with very comfortable bed,
Mild fragrance and soft music in the background.
Lie down on the cosy bed,
Cover yourself with the blanket and just relax and listen to the music in the background as you will gradually enter the world of deep sleep.
And now you have reached your sanctuary.
It is a beautiful and cosy room with very comfortable bed,
Mild fragrance and soft music in the background.
Lie down on the cosy bed,
Cover yourself with the blanket and just relax and listen to the music in the background as you will gradually enter the world of deep sleep.
And now you have reached your sanctuary.
It is a beautiful and cosy room with very comfortable bed,
Mild fragrance and soft music in the background.
Lie down on the cosy bed,
Cover yourself with the blanket and just relax and listen to the music in the background as you will gradually enter the world of deep sleep.
And now you have reached your sanctuary.
Lie down on the cosy bed,
Cover yourself with the blanket and just relax and listen to the You You You You You You You
