Hello,
Hi and welcome to this session.
So today we are going to see the main reasons why it is sometimes so complicated for some of us,
Including myself,
To fall asleep at night or to be restless.
So many thoughts are coming in and going out and appearing and disappearing and then sometimes we think about something and we think it's the most important thing in the world and then two seconds later it disappears and then something else becomes the most important thing in the world.
So usually it's because we don't meet the peace of mind that is necessary to be able to have a peaceful life,
Mental peaceful life.
So nowadays in the modern world we are taking care more and more about the body,
So hygiene,
Physical hygiene we have.
So now we need to have mental hygiene and taking care of the mind as well.
This is very important.
So let's try which technique can be applied for that.
There are many different techniques.
This is one of them.
So if you are interested you can join me and you can lie down.
Lie down on your back in the yoga world,
We call it Shavasana.
So you can lay down on a mattress,
A bed or you can lie down on the floor.
So in Shavasana we call it which means legs apart,
Arms apart,
Palms of the hands facing up,
The heels are falling to the sides and we are relaxing.
We are relaxing,
Focusing on deep breathing,
Inhaling,
Belly rising on one,
On two,
On three and exhaling,
Belly lowering on one,
On two,
On three.
Deep breathing,
Abdominal breathing only,
Observing the belly rising when you inhale,
Feeling the body light and observing the belly lowering when you exhale,
Feeling the body sinking into the ground.
Relax,
Relax,
Relax.
Better relax the body and the muscles.
We are going to first tense them.
So try to lift up both legs a few centimeters above the ground,
Tense them and relax down,
Back on the mat or back on the floor.
We do the same with the arms,
A few centimeters above the ground,
Making tight fists,
Stretching the arms,
Stretching out the fingers and relax down,
Both arms back down on the mattress or on the floor.
Relax.
Back in Shavasana with the legs apart,
Arms apart,
Palms of the hands facing up and the heels falling to the sides.
We are now going to lift up the hips a few centimeters above the ground and squeeze the buttocks,
Squeeze,
Squeeze,
Squeeze and relax down.
Do the same with the chest,
Chest up,
Shoulder blades together and relax down.
Shoulders up to the ears,
Lifting up the shoulders up to the ears and relax down.
All the facial muscles towards the nose,
Making a lemon face and squeeze,
Squeeze,
Squeeze,
Squeeze and stretching out the tongue,
Looking at the back with the eyes,
Relax.
Very gently and very slowly with full attention,
Turning the heads very slowly and gently to the right with inhalation,
Om one,
Om two,
Om three and very gently and slowly to the left with the exhalation,
Full awareness,
Om one,
Om two,
Om three and coming back to the center,
Bringing back the entire attention towards the abdominal breathing,
Observing the belly rising when you inhale,
Om one,
Om two,
Om three and exhale,
Om one,
Om two,
Belly lowers,
Om three.
Relax.
Making any final adjustments if you need to,
Because from this moment on,
It's better not to move at all anymore.
Preparing mentally for the autosuggestion.
So repeating three times mentally in your head.
I relax the toes,
Feet and ankles.
I relax the toes,
Feet and ankles.
Toes,
Feet,
Ankles.
Relaxed.
I relax the calves,
The knees and thighs.
I relax the calves,
The knees and thighs.
Calves,
Knees and thighs.
Relaxed.
I relax the hips and buttocks.
I relax the hips and buttocks.
Hips,
Buttocks.
Relaxed.
I relax the lower back and upper back.
I relax the lower back and upper back.
Lower back,
Upper back.
Relaxed.
I relax the abdomen and chest.
I relax the abdomen and chest.
Abdomen,
Chest,
Relaxed.
I relax the hands,
The fingers and wrists.
I relax the hands,
The fingers and wrists.
Hands,
Fingers and wrists.
Relaxed.
I relax the arms,
The shoulders and neck.
I relax the arms,
The shoulders and neck.
Arms,
Shoulders and neck.
Relaxed.
I relax all the internal organs.
I relax the liver and stomach.
I relax the intestines,
The blood and kidneys.
I relax the lungs and heart.
All of the internal organs are relaxed.
I relax the throat and vocal cords.
I relax the throat and vocal cords.
Throat,
Vocal cords.
Relaxed.
I relax all the facial muscles.
Relaxing the chin,
The cheeks,
The mouth,
The tongue,
The lips,
The nose,
The eyes and the eyebrows.
Relaxing the point between the eyebrows.
I relax the forehead.
I relax the ears.
All of the facial muscles are relaxed.
I relax the scalp.
I relax the scalp.
The scalp is relaxed.
Relaxing the mind.
Imagining a nice blue calm lake without waves surrounded by mountains.
And go towards the middle of this lake.
Dive deep down,
Deep down towards the bottom of the lake.
Diving down towards the bottom of the lake.
Finding the different stages to reach the bottom of this lake.
And reaching the bottom of the lake.
Making one.
One with the silence.
Tranquility.
And peace.
