A very warm welcome.
I am your guide,
Saqib,
And I will guide you through this practice for deep sleep.
Which is gold.
Pratyahara Yoga Nidra Pratyahara means withdrawal.
In this meditation,
We will withdraw our awareness from the external world.
Than from the senses.
Then from the body.
Then from the breath.
Than from the mind.
And finally we will journey into the soul's sanctuary.
Which is a place of silence stillness.
And depressed.
Now you can allow your body to lie down.
We will gradually move into this practice.
Initially,
I would ask you to keep your eyes open.
I will prompt you to close them soon.
The practice of Pratyahara consists of three tools.
Sankalpa Pranidhana and Krita Gita.
Sankalpa means intention.
Pranidhana means surrender.
And Kritagita means gratitude.
And before we begin with this practice,
I want to express something.
We may not know each other.
But still I will say,
I love you.
I am saying this because we are connected beyond time and space.
We are connected through consciousness and we are one.
Know.
Allow yourself to scan your room.
With your vision.
Even if you can't see anything.
Just scan the space around you.
Allowing yourself to look into the darkness.
Now bringing your awareness to a point in the line of your sight.
Where your eyes rest naturally.
And very gradually allowing your eyes to close.
Let the surface beneath you hold your body.
Let your body understand that it does not need to do anything now.
Feel the air on your skin.
Notice the smell in the air.
Listen to the sounds around you.
Let everything be exactly as it is.
Nothing has to be removed.
Nothing has to be changed.
Now that your eyes are closed,
This is the beginning of Pratyahara.
The senses are still functioning.
But awareness is no longer running after them.
Let the outer world remain outside.
And let your awareness begin its journey inwards.
Before we go deeper.
Let us set our sankalpa or intention for quality sleep.
I will say the words of Sankalpa.
Either you can repeat after me in your heart,
Or simply silently listen to my words.
It is 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 bring this Sankalpa into your imagination.
Visualize yourself sleeping deeply.
See that your body is fully relaxed.
See that your breathing is soft.
See that there is peace within you.
There is a faint smile on your face while you are sleeping.
This smile is because your mind and body have entered deep rest.
Feel that peace in your mind.
Feel that relaxation in the whole body.
Feel that your body already knows how to sleep.
Feel that your mind already knows how to become quiet.
And now we will surrender to the universe with the tool of pranidhana.
Here,
Surrender does not mean giving up.
Surrender means releasing the burden of doing everything by yourself.
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.
And now it is the time for Krita Gita.
Our gratitude.
I will say the words of Krita Gita 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.
Let gratitude be simple.
Gratitude for the body.
Gratitude for the breath.
Gratitude for this moment of rest.
Gratitude for the unseen intelligence.
That allows life to continue.
Even when you are asleep.
Now bring your awareness to the sounds around you.
Listen to the sounds without naming them.
A sound appears.
A sound disappears.
Another sound appears.
Another sound.
Disappears.
Notice that you are aware of the sounds.
But you are not the sounds.
The sounds are outside.
You are the awareness within.
Now withdraw your awareness from the sounds.
Let the sounds move into the background.
Even the sound of my voice.
Now bring your awareness to the sense of touch.
Feel the surface beneath your body.
Feel the air on your skin.
And now withdraw your awareness from touch.
Let the sensations move into the background.
And now bring your awareness to smell.
Notice any smell in the air.
And now withdraw from smell.
Now bring your awareness to taste.
Notice any taste in the mouth.
And now withdraw from taste.
Bring your awareness to your inner vision.
Behind your closed eyes.
There might be darkness.
There may be colors.
There may be shapes.
Or there may be nothing at all.
Whatever is there.
Let it be.
And now withdraw from sight.
The senses are still present.
What awareness is withdrawing from them?
So now the senses begin to rest.
The eyes rest.
The year's rest.
The skin rests.
The tongue rests.
The nose rests.
The senses are turning inward.
The mind is turning inward.
Awareness is returning to its source.
Now bring your awareness to your body.
Start from your head.
Be aware of your head.
Feel your head relaxing.
Bring your awareness to your forehead.
Feel your forehead relaxing.
Bringing your awareness to your eyes.
And feel your eyes relaxing.
Bring your awareness to your face.
Feel your face relaxing.
Bring your awareness to your neck.
Feel your neck relaxing.
Become aware of your shoulders.
And allow your shoulders to relax.
Bring your awareness to your chest.
Feel your chest relaxing.
Become aware of the area surrounding your heart.
And feel this hard area softening.
Bring your awareness to your upper back.
Feel your upper back relaxing.
Bring your awareness to your arms.
Feel your arms relaxing.
Bring your awareness to your hands.
Feel your hands relaxing.
Bring your awareness to your belly.
Feel your belly relaxing.
Bring your awareness to your lower back.
And feel your lower back relaxing.
Bring your awareness to your pelvis.
And feel your pelvis relaxing.
Become aware of your thighs and feel your thighs relaxing.
Bring your awareness to your knees.
Feel your knees relaxing.
Bring your awareness to your calves.
Feel your calves relaxing.
Become aware of your ankles.
Feel your ankles relaxing.
And finally,
Bring your awareness to your feet Feel your feet relaxing.
Now feel the whole body.
The whole body is relaxing.
And now we will withdraw awareness from the body.
The body is here.
The body is resting.
But you are aware of the body.
You are not only the body.
The body is being known.
You are the knower.
This is the beginning of the witness.
The body rests in awareness.
The body rests in stillness.
Now let us journey inward through the breath.
Bring your awareness to your breathing.
Do not control your breath.
Do not change your breath.
Just feel the natural movement of 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 then back from your lungs.
Through your windpipe,
Through your nostrils.
And into the external world.
Now feel the breath at the nostrils.
Feel the breath entering.
Feel the breath leaving.
Now feel the breath in the chest.
The chest.
Gently rising.
The chest.
Gently falling.
Now feel the breath in the belly.
The belly gently rising.
The belly gently falling.
The breath is happening by itself.
The body is being breathed by itself.
There is no need to interfere.
There is no need to improve anything.
Only awareness.
Only rest.
Let the breath move naturally.
And now gently withdraw awareness from the breath.
The breath comes,
The breath goes.
You remain.
The breath rises.
The breath falls.
You remain.
The breath can continue in the background.
But you do not need to follow it anymore.
Now let us journey into the mind.
Notice if there are still any thoughts crossing the mind.
Do not judge these thoughts.
Do not fight them.
Do not try to remove them.
Just notice them.
Maybe the mind is already quiet.
Whatever is there,
Let it be.
If there are any thoughts,
Imagine them as bubbles floating away from you.
And let the imagination itself.
Float away from you.
And now let the mind become like a quiet lake.
The thoughts are small waves.
The waves are settling.
The lake is becoming still.
The movements of the mind.
Are becoming still.
Not by force.
Known by suppression.
But because awareness is no longer feeding them.
Now notice that you are aware of the mind.
Thoughts may arise.
Thoughts may disappear.
But you are aware.
Feelings may arise.
Feelings may disappear.
But you are aware.
You are not the thoughts.
You are not the feelings.
You are the awareness.
In which they appear and disappear.
The awareness is quiet.
The awareness is still.
Now gently withdraw from the mind.
Let the mind rest in the background.
The senses are resting.
The body is resting.
The breath is resting.
The mind is resting.
And now,
Gradually,
Place your awareness at the heart center.
The gateway to the soul's sanctuary is through the heart.
The mind has brought you here.
Now the heart will take you deeper.
Rest your awareness in the heart.
Feel the center of the chest becoming soft.
Feel the center of the chest becoming quiet.
Feel the center of the chest opening inward.
From here,
We will journey into the place of silence,
A place of stillness,
A place of pure being.
This place is deep within you.
This place is your sanctuary.
A place where the senses are silent.
A place where the body is at rest.
A place where the mind is still.
A place where sleep comes naturally.
And now I will count back from 10 to 1.
With each count.
Imagine and feel as if you are descending one step into your sanctuary.
With each count,
Let the senses withdraw more deeply.
With each count,
Let the mind become quieter.
With each count,
Let the body move closer to sleep.
Let's begin the descent.
Then descending inward.
Nine.
The outer world is far away.
The senses are resting.
7.
The body is fully relaxed.
Six,
The breath is soft.
5.
The mind is quiet.
For the heart is open.
You are pure awareness.
There is only awareness.
And one.
Deep sleep.
And now experience deep sleep in this sanctuary.
I am here with you.
But I will be silent.
As you rest with the music in the background.
Have a good night.
And know that I love you.
