Namaskar.
Get ready for the practice of Yoga Netra.
Lie down on a mat in a comfortable position.
Gently take deep inhale from both the nostrils and gently out from the mouth.
One more time.
Inhale.
Let your body sink into the floor.
Be comfortable.
If you want to do any adjustments with your body,
You can do that right now.
Take your feet wider than your hips.
Allow your feet to flop to the sides.
Palms a little away from the hips.
Allow your armpits to breathe.
Make sure you are warm enough and take position that would be comfortable for the entire duration of the practice.
Relax your shoulders.
Relax your arms.
Relax your hips,
Your back,
Your knees,
Your ankles.
Lift your head couple of times to release any tight spots from the back of your neck.
Now allow your eyes to close and keep them closed for the entire duration of the practice.
If you feel any tension or tight spots in any part of your body,
Take your awareness to that part and consciously relax that body part.
It is best that you remain still during the practice of yoga nidra.
However,
If you become uncomfortable,
Please feel free to change your body position.
It is very natural to flow in and out of your conscious hearing during this practice.
Understand that whatever your experience is today is the experience meant for you.
There is no way to do this right or wrong.
Know that you are in a safe environment.
You are safe and protected.
Stay awake by listening to the sound of my voice.
If your mind starts wandering which is very natural,
Just come back to the sound of my voice.
Now say to yourself,
I am practicing yoga nidra.
I am awake and I will remain awake till the end of the practice.
And I will come out of the practice when I asked to do so.
Now become aware of sounds you can hear in this movement.
Nothing else but what you can hear without straining your ears.
Start by focusing on the most distant sounds.
Move your attention from sound to sound without labeling the source.
Now move your awareness to the sounds within this room.
To the sound of your breath.
The sound of your breath flowing freely between your nostrils.
Now visualize yourself within this room.
Visualize the four walls of this room without opening your eyes.
The ceiling,
The floor,
The walls.
Visualize your position in the room.
Your body is lying on the mat.
The parts of your body touching the mat.
Your clothes,
Your hair,
Backside of your body.
Your entire body lying on the mat.
Become aware of your natural breath.
Become aware of your natural spontaneous breath.
That moves in and out of your body without any effort.
The natural breath flows in through both the nostrils.
Notice the feeling of breath as it comes in and out of your nostrils.
It is now time for you to make your sankalp.
Repeat your sankalp three times to yourself mentally.
It should be clear,
Full of faith and focus.
We will now start systematic journey of awareness throughout the body.
You will move your awareness to the different parts of your body as soon as you hear them named.
We will start with the right side.
Right arm,
Right shoulder,
Right side of the chest.
Right side of the waist,
Your whole right leg.
Moving to the left side.
Left arm,
Left shoulder,
Left side of the chest,
Left side of the waist.
Right arm,
Left shoulder,
Right side of the chest,
Whole left leg.
Now gently move your awareness to the back side of your body.
Back of your feet,
Back of your legs,
Lower back,
Middle back,
Upper back,
Back of your shoulders,
Back of the neck,
Back of the head.
Now mindfully move your awareness towards the front side of the body.
Top of the head,
Whole face,
Throat,
Neck,
Collar bones,
Chest,
Abdomen,
Navel,
Pelvic floor.
Now gently move your awareness from the top to the bottom.
Top of the skull to the tip of your toes.
The whole body,
The whole body.
Move your awareness to the whole body.
Become aware of your breath now.
Feel the flow of your natural breath in and out of your nostrils.
The breathing is normal and spontaneous without any effort.
Maintaining the awareness of your breath,
Continue to breathe through the belly.
With every inhalation,
The abdomen is expanding.
With every exhale,
The navel is drawn in towards the spine.
Now as you breathe in,
Mentally say the number 9 in your head.
And as you breathe out,
Mentally repeat 9 to yourself.
Breathe in,
Say 8 to yourself.
And as you breathe out,
Repeat 8 to yourself.
Continue this way.
Backwards from 9 to 1 with every inhale and exhale.
If you lose track of count midway,
Then restart from 9.
Now gradually come back to the feeling of your breath flowing in and out of your nostrils.
Maintaining your awareness of breath,
Become aware of your physical body.
Your body is relaxed and lying on the floor.
Feel the different parts of your body lying on the floor.
And take your awareness into all the points that are touching the floor.
The back of your heels,
Thighs,
Back,
Shoulder blades,
Arms,
Hands and head.
Now gently shift your attention to the sounds within this room.
The sounds of your breath,
Sounds around your mat,
Sound of my voice.
Now move your attention to the sounds outside the room.
The sounds you can hear without straining yourself.
Move your awareness back to the room inside and visualize the room.
Imagine where you are in the room and the other objects that are around you.
Lie down quietly until you feel ready to move.
Start by slowly moving your hands and feet.
Take your time,
There is no hurry.
When you are sure that you are fully awake,
Bend your knees and roll over to the right side.
Spend a few moments here,
Revisiting your practice.
Feeling safe,
Secure,
Calm and peaceful.
Use your left hand to press yourself up from the floor.
And slowly sit up in a comfortable position.
Stay there for a couple of time.
Deep inhale and exhale.
Again take deep inhale and gently out.
One more time,
You are going to take deep inhale and completely out.
Now here we are going to complete our practice with single chat of OM.
So take deep inhale and transfer that warmth on your face or maybe any other body part where you want to transfer this energy.
Now if your hands are on face,
Then gently move your eyes into circular motion for three times.
One,
Two,
Three.
Now anticlockwise,
One,
Two,
Three.
Both hands will come in front of you into namaste position.
Gently you are going to take deep inhale and with the exhalation you can open up your eyes and open up your palms.
Thank you so much.
Your yoga nidra practice is complete now.
Thank you.
