Hello and welcome to this Juganitra practice.
Juganitra helps you to create a deep state of relaxation in your whole body.
It is not sleeping.
It is not concentration.
It is opening the inner chambers of your mind.
The sound of my voice acts as a rope just as you take a rope and go in and out of the depths of a cave.
So with the help of sound you will venture in and out of the mind.
Lay down and get as comfortable as possible.
Your eyes are closed and the body is still.
Your mind is in a moment to relax.
You are not trying to concentrate.
Make no effort to control your mind.
Become aware of your whole body.
The sound of your breath is very rhythmic and slow.
Your body is in a state of relaxation.
Be aware of your natural breath.
No forcing.
Navel to throat.
Navel to throat breathing.
Please go on with your awareness and slowly feel yourself becoming more relaxed.
Now is the time to make your resolve.
Be constant.
Plant the resolve at one place and do not change it.
Suddenly the resolve will come true if the soil is perfect.
Put your resolve in one clear positive sentence like I am strong or I am calm.
Repeat your resolve with feeling and awareness three times.
And now be aware of all parts of your body.
Your consciousness can move around your body and keep on moving.
Right hand thumb.
Second finger.
Third.
Fourth.
Fifth.
Palm.
Back of the hand.
Frist.
Lower arm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Waist.
Hip.
Knee cap.
Calf muscle.
Ankle.
Heel.
Sol.
Top of the foot.
Right toes.
One.
Two.
Three.
Four.
Five.
Left hand thumb.
Second finger.
Third.
Fourth.
Fifth.
Palm of the hand.
Back of the hand.
Frist.
Lower arm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Waist.
Hip.
Knee cap.
Calf muscle.
Ankle.
Heel.
Sol.
Top of the foot.
Left toes.
One.
Two.
Three.
Four.
Five.
Go to the back of the body.
Go to the back of the head where touches the floor.
Back of the head.
Right shoulder blade.
Left shoulder blade.
Whole spine.
Right hip.
Left hip.
Right buttock.
Left buttock.
The whole back together.
Now go to the top of the head.
The top of the head.
The forehead.
Both sides of the head.
The right eyebrow.
The left eyebrow.
The space between the eyebrows.
The right eyelid.
The left eyelid.
The right eye.
The left eye.
The right ear.
The left ear.
The right cheek.
The left cheek.
The nose.
The tip of the nose.
The upper lip.
The lower lip.
The chin.
The throat.
The right chest.
The left chest.
The middle of the chest.
The navel.
The abandon.
The whole of the right.
The whole of the right leg.
The whole of the left leg.
Both legs together.
The whole of the right arm.
The whole of the left arm.
Both arms together.
The whole of the back.
Buttocks.
Spine.
Shoulder blades.
The whole of the front.
Abdomen.
Chest.
The whole of the back and front together.
The whole of the head.
The whole body together.
The whole body together.
The whole body together.
Become aware of your breath moving in and out of your nostrils.
Concentrate on the movement of breath in and out of your nostrils.
When you are completely aware of your breath again,
Start counting.
Inhale.
Count to four.
One.
Two.
Three.
Four.
Exhale.
Count to six.
One.
Two.
Three.
Four.
Five.
Six.
Continue.
The whole body together.
Stop your counting and leave your breathing.
We now come to visualization.
A number of different things will be named and you should try to develop a vision of them on all levels.
Feeling.
Awareness.
Emotion.
Imagination.
As best as you can.
Birds flying across the sky.
The deep,
Wide and blue ocean.
Waves breaking at an abandoned beach.
A dog walking through the sand,
Catching a ball.
Full moon.
A burning candle.
People sitting next to a fire.
A sky filled with stars.
And now imagine yourself doing a little trip to the sea.
It's a warm and sunny day.
The salty,
Warm air is blowing into your face.
You walk down to the beach.
There is a little wooden boat waiting for you.
You take a great step to enter the boat.
As soon as you have entered the boat,
Your trip begins.
You leave the beach heading to the great,
Wide ocean.
The landscape behind you gets smaller and smaller.
There are silhouettes of palm trees,
Little buildings and children playing in the sand.
The only sound you can hear are the waves crashing against your boat and seagulls screaming above you in the sky.
You take a look next to you,
To the water.
There are many different fishes,
Many different colors.
The wind is getting stronger and you're moving faster and faster.
It somehow feels like flying.
Feels like flying across the water.
The sun slowly getting down.
The colors of the sky are orange,
Yellow and red.
Behind a cloud you can see the moon.
Become aware of your breathing.
Become aware of your natural breath.
Feel your breath through your nostrils.
Take a long,
Slow and deep breath and become aware of your relaxed body.
Become aware of your resolve again.
Remember the resolve you made at the beginning of your practice.
This is the time to repeat your resolve.
State your resolve three times in the same words and with the same attitude.
Develop awareness of your surroundings,
The floor you're lying on,
The room you're in.
Start making small movements.
Start to move your fingers,
Your toes,
Hands,
Feet,
Arms,
Legs.
Start to make bigger movements.
You can sit up very slowly.
Just sit,
Moment,
Closed eyes.
And as soon as you're ready,
You can open your eyes and stand up.
Try not to fall false.
You you
