Non Sleep Deep Rest With Yoga Nidra

Namaste.

Welcome.

So let's get started.

Make yourself fully comfortable.

Take all the cushions,

Pillows,

Blankets,

Whatever you need to make yourself a bit more comfortable.

If it is your bedtime you can practice it on the bed.

If it is before 8 p.

M.

You are practicing,

Practice it on the couch or somewhere other than your bed,

Maybe on your yoga mat.

Wherever you are just make sure your body is comfortable.

Idle position for the practice is lying down in a supine position.

That is your feet comfortable distance apart,

Arms slightly away from the body,

Palms facing up,

Lying down on the bed.

Just make yourself fully comfortable.

Now once you are ready start with some big deep breaths.

Inhaling deeply through the nostrils and exhaling also through the nostrils only.

Keeping your eyes open for now.

Inhale deep.

Exhale complete.

Continue with the deep breaths.

Now with the next out breath gently close your eyes.

Let go the deep breaths.

Keeping your eyes closed just notice your body from within.

Just develop the sense of awareness how your body feels today.

Now for the next 20 minutes or so you're just going to follow my instructions.

You don't have to do anything.

There is no other duties you have so let go of the cares and all the worries.

Let this next 20 minutes for your relaxation.

It is time for you to relax.

Let go of all the cares,

All the worries,

No duties.

A time for pause.

Observe your body from within.

Feel your body.

See that each body part is comfortable and relaxed.

Making sure your legs,

Your torso,

Your arms are in it.

Every part,

Each part of the body is relaxed.

If you need to adjust your body do so now making it a bit more comfortable.

Now,

Once you are physically comfortable,

Become aware of your surroundings.

Just develop the sense of awareness of the space around you.

Noticing the temperature here.

Noticing the different sounds.

Notice all the different sounds present here.

Try to find the faintest sound which you can hear.

Observe all the different sounds.

Try to find the faintest sound which is reaching to your ears.

You can hear the sound of your breath.

You can hear the sound of your breath.

Now,

Try to feel,

Try to hear sound of your breath.

Not changing the breath in any way,

Just trying to feel,

Trying to hear the sound along with it.

Now,

Setting up the intention for the practice,

Your sankalpa,

Your resolve.

Think of the most important,

The closest to your heart,

Change which you want in yourself.

Keeping this change in your mind,

Repeat it mentally three times.

Now,

You Rotation of Body Awareness.

I will name certain body parts.

You just bring your attention to that body part,

Feel it and then move your focus to the next body part which is named.

Bring your attention to right hand,

Right hand thumb,

First finger of right hand,

Second finger,

Third finger,

Fourth finger,

Fingers and thumb together,

Palm of the right hand,

Back side of the right hand,

Wrist,

Forearm,

Elbow,

Upper part of the right arm,

The biceps and triceps area,

Right shoulder,

Right armpit,

Right side of the torso,

Right side waist,

Right hip joint,

Thigh,

Knee gap,

Calf muscle,

Ankle,

Heel,

Sole of the foot,

Big toe,

Second toe,

Third,

Fourth,

Fifth,

The entire right half of the body,

From toes to the fingers,

Fingers to the toes,

The whole right side of the body,

Left hand thumb,

First finger of left hand,

Second finger,

Third finger,

Fourth finger,

Fingers and thumb together,

Palm of the hand,

Back side of the left hand,

Wrist,

Forearm,

Elbow,

Upper part of the left arm,

Left shoulder,

Left armpit,

Left side of the torso,

Left side waist,

Left hip joint,

Thigh,

Knee gap,

Calf muscle,

Ankle,

Heel,

Sole of the left foot,

Big toe,

Second toe,

Third,

Fourth,

Fifth,

The whole left side of the body,

The entire left half of the body,

Lower back,

Right hip joint,

Left hip joint,

Middle back,

Upper back,

Right shoulder blade,

Left shoulder blade,

Back of the neck,

Back of the head,

Crown of the head,

Right side of the head,

Left side of the head,

Forehead,

Right eyebrow,

Left eyebrow,

The space between two eyebrows,

Right eyelid,

The left eyelid,

Right eye,

Left eye,

Bridge of two nostrils,

Right nostril,

Left nostril,

Right side cheek,

Left side cheek,

Upper lip,

Upper jaw,

Tongue,

Lower jaw,

Lower lip,

Chin,

Throat,

Right collarbone,

Left collarbone,

Right side chest,

Left side chest,

Middle part of the chest,

The sternum area,

Upper abdomen,

The stomach area,

Middle abdomen,

The navel area,

Lower abdomen,

The whole right leg,

The entire left leg,

Both legs together,

The whole right arm,

The entire left arm,

Both arms together,

The whole torso,

Abdomen,

Chest and back area,

Head and neck,

The whole body,

The whole body.

Keep observing your entire body and become aware of the space occupied by the body.

Just develop this sense of awareness,

Noticing the body and the space,

Space in which your body exists.

As you are observing the space and the body,

Start observing,

Start noticing the contact points between your body and the surface beneath it.

Feel the point of contact between your body and the surface beneath it.

The meeting points between your body and the surface beneath.

Noticing the meeting points between your legs and the surface beneath,

Between hips and the surface beneath,

The torso,

The arms,

Head and neck,

Throughout the body just notice this point of contact.

As you are observing these points of contact,

Notice the point of contact between your lips.

Your upper lip is in contact with the lower lip.

Just this thin line of contact between two lips,

Be aware of that.

Now shift your focus slightly upside.

Notice your upper lip and the nostrils.

Notice flow of breath,

Touching of the air on your nostrils,

Inside your nostrils and your upper lip.

Feel the flow of air as the breath comes in and as the breath flows out.

Feel it on the nostrils and the upper lip.

Keeping the breath natural,

We are not regulating or disturbing the breath in any way.

Just feeling the temperature of breath,

Feeling the touch of the air in your nostrils and your upper lip,

The area between your upper lip and the nostrils.

Feel the full awareness on the breath.

Try to notice the difference of temperature between exhaled and the inherent breath.

When it comes in,

It is cool and as the air flows out,

It is a little warm.

Try to observe this difference of temperature between the inherent and the exhaled air.

Now let go of the breath awareness and bring your focus to the screen in front of the closed eyes.

Imagine,

Visualize a vast limitless ocean.

A water body where there are limits.

A limitless infinite ocean.

Just imagine it.

Visualize a limitless water body completely still.

It's okay if you can't visualize it,

If just pictured just doesn't come.

Just develop this sense of limitlessness.

Limitless,

Infinite space.

Now repeat your resolve,

Your intention for the practice which you had in the beginning three times mentally.

Now repeat your resolve,

Your intention for the practice which you had in the beginning three times mentally.

Come back to your body.

Come back to your breath.

Start noticing your surroundings again.

Remember the place where you are lying down.

Remember time of the day when we are practicing.

And if you need time,

Gently start moving your fingers,

Your toes.

Move your feet side to side,

Move your head side to side.

Gently roll over to your right side,

Keeping your eyes closed and come up into a comfortable sitting position.

Take your time,

There is no hurry.

Now gently bring your palms together and start rubbing them to each other.

Generate some warmth,

Some heat between your palms.

Raise this warmth over your closed eyes.

Observe the warmth through your face.

Gently massaging your face,

Bring your hands down and slowly open your eyes.

Namaste.

Sit back for a while.

Let the effects,

Let the experience of this practice sink in.

So this was the session.

How was your experience?

If you have any suggestion or any question regarding the practice,

Please put that in the comment section.

So thank you everybody for joining in.

Take care,

Have a wonderful time ahead.

Namaste.