Let us begin today's practice.
Find the most comfortable lying down position for yourself.
During the practice,
It is essential that your body remains stable and comfortable.
If it is very important,
If it is essential for you to move Then only move,
Otherwise try to keep your body still.
As stable as you can throughout the practice.
So now you can find the most comfortable lying down position where you can be for next 40 to 45 minutes.
Comfortable and stable.
Find the most comfortable lying down position for yourself.
Once you are ready.
Take a deep breath in.
While exhaling,
Let go of all the control,
All the regulation on the body.
And close your eyes.
Few more deep breaths,
Inhaling deeply and exhaling completely.
Inhaling.
.
.
Exhaling.
Deep inhalation.
Complete exhalation.
Now.
Let go of the deep breaths.
Keeping your eyes closed,
Notice your body from within.
Being aware of,
The legs,
The torso,
The arms,
The head and neck.
If you feel there is any need to adjust your posture.
To make it more stable and comfortable.
Do so.
Make the body.
More stable and comfortable.
Adjusting your body posture,
If you need to.
Now.
Keeping your eyes closed.
Just create a mental image of your surroundings.
Picture the room where you are lying down.
Try to create the mantle image.
As detailed and as close to the original as you can.
Keeping the eyes closed.
Creating a mental image of the surroundings.
Of the room where we are lying down.
Now,
Picture yourself,
Picture your body lying down in this surroundings in this imagery of the room you have created.
As if you are looking at your body lying down.
In this room from outside.
Now,
Let go of the mantle image.
Be aware of the breath.
Notice the breath as it flows in.
And as it flows out.
Not trying to control or regulate.
Just.
.
.
Witnessing the breath.
Now shift your focus.
To the screen in front of the closed eyes.
Be aware of.
The dark space.
In front of the closed eyes.
Being here.
Mentally repeat yourself.
I am not.
What I can witness.
I am not what I can witness.
Again repeat mentally,
I am not what I can witness.
I am not what I can witness.
Body scan.
I will name avoid part.
You bring your focus to the body part named and then move your focus,
Move your attention to the next body part which I name.
Keeping the awareness,
Keeping the attention fluid.
Moving bit.
As next body part is named.
Bring your focus to right hand.
Be aware of right hand thumb.
First finger of right hand.
The second finger.
The third.
The fourth.
The 5th.
Fingers and thumb together.
Palm of the hand.
Back side of the right hand.
Right wrist Right forearm.
Right elbow.
Biceps and triceps area.
Right shoulder.
Right armpit.
Right side of the torso.
Right sideways right hip joint.
Hi.
Kneecap.
Calf muscle.
Shin Bon and cool.
EEL Soul of the right foot.
Big toe.
Second to third.
4th and fifths.
The whole right side of the body.
Being aware of,
The entire right side of the body.
Left hand.
Left Hand Thumb First finger.
2nd finger third and fourth.
Fingers and thumb together.
Palm of the left hand,
Backside of the left hand,
The wrist,
The forearm.
Elbow.
Biceps and triceps area of the left arm.
Left shoulder.
Left armpit.
Left side of the torso.
Left side fist.
Left hip joint.
Thai kneecap,
Calf muscle,
Shin bone,
Ankle.
Left foot heel,
Sole of the left foot.
The weight too.
The second toe.
The third.
Old.
And fifth.
The whole left side of the body.
The whole left side of the body.
Lower back.
Left hip joint,
Right hip joint.
Middle back,
Right shoulder blade,
The left shoulder blade.
Back of the neck.
Back of the head.
Crown of the head.
Right temple.
Right ear.
Left temple.
The left ear.
Right eyebrow.
The left eyebrow.
The space between two eyebrows.
Right eyelid.
The left eyelid.
Right eyeball.
The left eyeball.
Right side cheek.
The left side cheek.
Right nostril.
Left nostril.
Bridge of the nostrils.
Upper lip.
Upper jaw.
TONGUE Lower jaw.
Lower lip.
Chin.
Right collar bone,
Left Collarbone.
Right side chest.
The 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 whole left leg.
Both legs together.
Whole right arm.
Whole left arm.
Both arms together.
Hold back.
Abdomen and chest.
Old torso.
Head and neck.
The whole body.
The whole body.
The whole body.
Now.
Be aware of.
Your abdomen,
And its movement.
Along with the breath.
All focus on the breath.
And the abdomen.
As the breath comes in.
Your abdomen.
Expand slightly and as the breath flows out,
Abdomen.
Contract slightly.
Inhaling abdomen comes up.
Exhaling abdomen goes down.
This movement of the abdomen.
Along with the breath.
Happens.
Naturally.
We are not trying to control or regulate the breath or the movement.
Just.
Observing.
Witnessing.
The natural movement along with the breath.
Now slowly.
Start counting down the breath.
From 27.
As the breath comes in,
Count mentally 27,
As the breath flows out,
Count mentally 27.
Inhaling 26.
And ceiling 26.
Like this continue countdown.
If you made any mistake in the counting.
Or he forgot the count.
Simply come back to 27 and start the countdown again.
FULL AWARENESS Whole attention.
On the breath.
Counting down along with it.
Let go the countdown.
Let go the breath awareness.
Now shift your focus.
Bat?
To the screen.
In front of the closed eyes.
Adjust.
Observing.
The Vows Limitless.
Dark space.
In front of the closed eyes.
Oh Lover.
Of the limitless.
Vast space.
Now,
I will name certain objects.
To try to visualize them.
Try to imagine them.
One object at a time.
Blue sky.
The Vast blue sky.
The vast blue sky.
A fast flowing river.
Vast flowing river.
Fast flowing river.
A steadily burning candle flame.
A steadily burning candle flame.
A steadily burning candle flame.
Tree in the Jungle tree in the jungle.
Tree in the jungle.
Boss?
Limitless.
Desert.
The Wasp.
Limitless desert.
Night sky full of stars.
Night Sky.
Pull off.
Twinkling stars.
Night sky full of stars.
Stay with this imagery.
Gently let this imagery fade away.
If any thought.
Any emotion.
Is there.
Try to notice it.
Any thoughts?
Any emotion,
Even the idea that I am,
Am I doing the Yoga Nidra practice correctly?
Am I practicing correctly?
Even if this thought is there.
Simply try to witness it.
Any thought.
Any vision.
Is there.
Try to become aware of it.
If no thought or no emotion.
Be aware of the darkness.
Allow the thought The emotion.
To flow.
Just witness it.
Not getting struck with any thought,
Any emotion.
Anything.
Just Allow it to flow.
And go back to being witness.
Any sensation?
Any heaviness,
Lightness.
Any sensation in the body also.
If rises.
Let it rise.
You simply remain witness.
Not trying to change anything,
Not trying to.
.
.
Indulge in anything.
Simply being the witness.
If you drift away in your thoughts.
Without Feeling guilty?
Without doing much.
Simply come back.
To the witness attitude.
Being the witness.
The Observer.
For a few minutes,
I will be silent.
You let go of all the efforts.
Let go off.
Trying to do anything.
Or practice anything.
For some time,
Just be.
There is no place you have to be.
There is no one.
You have to be.
.
.
Just drop all the rules.
Rest in.
Your beingness.
The presence.
Nah.
Come back to the screen in front of the closed eyes.
Just noticing the dark space in front of the closed eyes.
As you are there.
Slowly.
Shift your focus to the breath.
Feeling the breath coming in and going out through the nostrils.
Notice your body.
Notice the body in contact with the surface beneath it.
Notice the temperature here.
Remember the room where you are lying down.
Remember time of the day when we are practicing.
Now,
Being aware of the body fully,
Gently move your fingers.
Move your toes.
Move your feet side to side.
Move your head side to side.
Very gently.
Without any hurry.
Bringing the feet together,
Legs together.
Bring your hands together.
Interlock your fingers.
And raise them over your give your body a good stretch Now slowly.
.
.
Keeping the eyes closed.
Roll over to your right side.
And come up.
Into a comfortable sitting position.
In your own time.
There is no hurry here.
Let us chant Mantra Om three times,
Followed by three kinds of Shanti together.
Inhaling.
.
.
Deeply for Om chanting.
Aum HUNG Shanti Shanti Shanti.
Bring your palms together,
Rub them to each other.
Place this warmth over your closed eyes.
Feeling the warmth through your face.
Bring your hands down.
And open your eyes.
Namaste.
