This is the second session in this series using Yoga Nidra as a deeper relaxation technique.
Technique or practice to get better.
A deeper,
A more profound relaxation.
Today's session will be focused upon Surrender We often feel a whole world I am carrying on my shoulders.
But there.
.
.
Responsibilities,
Professional,
Personal.
With our duties.
It often becomes as if if I don't hold then everything will come crumbling down.
And that weight,
That emotional weight that physical weight,
Emotional weight which reflects upon our physical posture even,
Even our body gets affected by that.
So today we will consciously in the practice we will try to release these.
And we'll see how surrender to truly see that actually we don't need to carry it all the time.
All our responsibilities,
We don't need to carry them in our head all the time.
And how we can use Yoga Nidra?
To keep them aside and just relax for some time.
So that we are refreshed to take upon those same responsibilities,
Same duties with a new perspective,
With more energized.
Body and mind.
Still if somebody who is new to yoga nidra It is a lying down meditation practice.
There are various different kinds of Yoga Nidra.
And for different purposes it can be used.
But for us,
For this session,
For this series of Yoga Nidra sessions,
We are using Yoga Nidra as a relaxation practice.
Now as I said,
It is practiced while lying down.
Lying down in which position?
Lying down in any position you feel comfortable with.
The one thing you have to look for that for these next 30 minutes or 35 minutes.
I will be comfortable in this posture.
That kind of posture you should choose.
Ideally,
It is recommended to be in the supine position.
Meaning lying down on your back with your feet comfortable distance apart,
Arms on the sides,
Palms facing up.
That is the ideal position.
But generally people who have back issues.
They find it difficult to be in this position for longer time.
You can also keep a cushion under your thighs if you are lying down in supine position.
This also adds to the comfort.
It keeps your back more grounded and you feel more relaxed.
You can be more stable in this position.
Let's say you find more comfort on your sides.
Then you can lie down on the side also.
In whichever position you can be comfortable for next 30 to 35 minutes,
Find that position.
One more thing.
We have to remember here that because we are not doing any activity for the duration of the practice.
So body temperature may go down a little bit.
So one thing you can do that you can increase your room temperature a little.
So that when body temperature goes down you are comfortable.
Or you can just keep a light blanket with you and cover your body with that.
So that you are comfortable throughout the practice.
You are not feeling cold.
And I think that's about it.
With this,
Let us prepare for the practice and there is nothing else.
You just follow my instructions without intellectualizing them,
Trying to understand the thought behind them that we can discuss after the session also.
So you don't need to worry about that all that.
Just follow the instructions and I'll try to make them as clear as possible.
With that,
Let's prepare for the practice.
Coming into a comfortable lying down position of your choice.
Find the most comfortable lying down position.
A position where you can be stable for next 35 days.
Minutes or so.
Idle position is lying down on your back.
With your feet comfortable distance apart.
Arms on the sides.
With the palms facing up.
Now take a deep breath here.
While exhaling gently close your eyes.
Keeping the eyes closed.
Make sure.
Your body is comfortable in this lying down position.
Making sure your legs,
Your arms,
Your head and neck Are you relaxed?
If you need to adjust your posture,
Please do so now.
Making sure to be in a position where you will be comfortable for next time.
30 to 35 minutes.
Observing your legs,
Your torso,
Your hips,
Your arms,
Head and neck.
Making sure they are in a comfortable and stable.
Audition.
Now.
Take a few deep breaths,
Inhaling deeply.
Exhaling,
Let go of all the tension,
All the responsibilities and surrender your body to the mat.
To the surface on which you are lying down.
Inhale deeply.
Exhaling relax.
Continue with the deep breaths.
Deep inhalation.
Complete exhalation.
Breathing in slowly and deeply.
Breathing out.
Slowly and completely.
With each exhalation.
Generate a feeling of let go.
With each exhalation.
Just be aware of the that your body weight is anyway held by The Earth,
The surface beneath you.
So for these few moments,
For these few minutes of the practice,
You can completely let go of any control,
Any regulation.
Any holding.
On your body.
With each exhalation.
Develop this sense of surrender more and more.
Sense of letting go.
For these few moments.
You don't have to Manage.
You don't have to do anything.
So let go off any control,
Any regulation on the body.
Now with the next exhalation,
Let go of the deep breaths.
Keeping this sense of surrender,
Sense of letting go.
Within the body.
Now as you're lying down,
Notice,
The touch of your body,
The connect of your body,
With the surface beneath it.
Feel the surface.
Touching your body with your feet.
With your calves,
Your knees,
With your legs.
Feel the surface beneath the body touching your legs.
Area of the buttocks touching the surface beneath it.
The torso,
The arms,
HEAD AND NECK Feel the whole body.
In contact.
With the surface beneath it.
Not trying to do anything,
Just observing,
Just bringing the awareness,
Attention.
To the contact.
Between the body and the mat.
And the surface beneath it.
Feel the touch.
Feel the contact.
Law.
Bring your focus to the screen in front of your closed eyes.
The darkness which is present in front of the closed eyes.
Mentally,
Repeat to yourself.
For the next few minutes.
I don't have any role to play.
Or anything.
To attend to.
I can drop All my worries and duties.
And simply relax.
See to yourself mentally.
For the next few minutes.
I don't have any role to play.
Or anything to attend to.
I can drop all my worries.
All my responsibilities.
And simply Relax.
Now we will move to each body part.
As I instruct,
To try to follow.
Try to feel in that way.
Without intellectualizing without trying to understand or giving too much thoughts about the instructions.
Please bring your focus.
To your left leg.
Your whole awareness,
Whole attention.
To the left leg.
Feel the left heel.
Left heel.
The left foot,
The whole left foot.
Left big toe,
The smaller toes,
Left heel.
The whole left foot.
Feel as if your left foot has become very heavy.
Left foot is so heavy that it is sinking into the floor.
Now slowly,
As you're feeling with your left foot.
Bring your attention slightly up towards the ankle,
Left ankle.
Left calf muscle.
As you are moving your awareness,
Feel.
This whole body part is becoming heavy.
So heavy that it is sinking into the surface beneath it.
Heavy left ankle,
Heavy left calf,
The shin bone.
The shin bone.
Left knee.
Left leg thigh.
Heavy left thigh.
Whole left leg is heavy.
Leg is so heavy.
You can't move it.
Even slightly.
Heavy left leg.
Now.
.
.
Left leg is becoming a little lighter.
Coming back to the normal.
Beat of it.
The entire left leg has come back.
To its original weight.
Slowly move your focus.
Bring your attention.
To right leg.
To right heel.
Right foot.
Big toe,
Smaller toes.
Feel the entire right foot.
Feel as if Your foot is becoming heavy.
Foot is becoming so heavy that it is sinking into the floor.
Again.
Moving the awareness on the upper part of the length.
As we move.
Feel each body part,
Each part of the leg is becoming heavy.
Right Angle right calf muscle,
The shin bone.
Right Thigh.
Right leg knee.
Right hip joint.
The whole right leg.
The whole right leg is heavy.
So heavy that it is sinking into the floor.
Leg has become so heavy.
That you can't move it even a little bit.
Slightly.
Whole attention.
Whole focus.
On the leg,
The right leg.
Heavy sinking into the floor.
Now bring your attention.
To the lightness.
Right leg is becoming lighter coming back to its normal weight.
As the leg moves.
The right leg becomes comes back to its Original weight.
Gently move your focus.
To the left arm.
Left hand.
Being aware of the left palm,
The backside of the hand,
Left thumb.
The fingers,
The whole left hand,
Is becoming heavy.
In fact,
Hand is so heavy.
That it is sinking into the floor.
Heavy left hand.
Now bring your focus to the rest.
Heavy rest.
The left arm rest.
The Forum.
Heavy,
Sinking into the floor.
Left forearm.
Elbow,
The left elbow.
Upper part of the left arm i.
E.
Biceps and the triceps area of the left arm.
Becoming heavy,
Sinking into the floor.
Left shoulder.
The whole left arm.
Heavy,
Sinking into the floor.
The left arm.
Now.
Left arm is coming back to its normal weight.
Slowly coming back to its normal weight.
As it comes back to the normal weight fully.
Move the focus of your awareness to the right arm.
Right hand.
Right palm,
Backside of the right hand,
Right hand thumb.
The fingers,
Feel.
Entire Right hand.
Becoming heavy.
So heavy.
Sinking.
Into the surface beneath it.
Right arm rest.
Right forearm.
The Heavy Forearm sinking into the surface beneath.
Heavy right elbow.
Right forearm.
The upper part of the right arm,
Biceps and the triceps area.
Right shoulder.
Heavy.
The whole right arm.
Heavy sinking into the surface beneath.
Now.
Right arm is coming back to its normal weight right arm is becoming lighter slowly and coming back to its normal usual weight.
Now gently bring your focus to the hips.
To the lower back.
Feel as if the area becoming heavy.
Heavy,
Left buttock,
The right buttock,
The lower back.
Becoming heavy.
The whole pelvic region.
Is so heavy.
Sinking into the floor.
Not moving,
Not doing anything.
Just generating the feeling of heaviness.
Add the Lower back.
And the hips.
Now bring your focus.
To the lightness.
The lower back and hips coming back to their normal usual weight.
Now I'll just Be aware.
Of the middle bag.
The shoulder blades,
The upper back,
In front front part of the body bring awareness to your abdomen.
Your belly button.
Your stomach.
Be aware of your whole abdomen.
Feel it how it is right now.
Now move the focus to the chest.
The right part of the chest.
The sternum area,
The middle part of the chest.
The left side of the chest.
Now be aware of.
Entire torso,
Your whole abdomen,
And your whole chest.
Be aware of.
The belly button,
The stomach,
The chest,
Right,
Left and the center.
The collarbones,
Right and the left.
Just be aware of the whole.
Surface of the torso from the upside front part of the torso.
Known back.
From lower back.
To the upper back,
To the shoulder blades.
Be aware of the whole.
Back part of the torso.
Front and the back of the torso together.
Feel as if The back.
And the front.
The whole torso.
Is becoming heavy.
Torso is so heavy.
It is sinking into the floor.
So heavy that we can't move forward.
Even slightly heavy,
Dance.
Sinking.
Unmovable.
Still.
Doors.
Now bringing the focus to the lightness.
Slowly torso is coming back to its normal way.
As it comes back to the normal usual weight.
Move the focus attention.
To your head and neck.
Being aware of the neck Feel as if it is becoming heavy.
The back of the hand,
The area which is closer to the surface beneath it.
Becoming heavy.
Crown of the head.
The forehead.
The right temple,
The left temple.
Right eyebrow,
Left eyebrow.
The space between two eyebrows.
Right eye.
And the right eyelid.
Left eye and the left eyelid.
Left eyeball,
Right eyeball.
Write nostrils Left Nostril.
Right side G Left side cheek.
The upper lip.
Upper jaw.
Upper palette.
Tongue.
Lower jaw.
Lower Palette.
Lower lips.
And the chin.
Whole head and neck.
Is so heavy.
Heavy sinking into the floor.
Heavy stillness.
Surrendering to the weight of the head and neck.
Realizing All this weight is held by the surface beneath it.
So you can let go right now.
Now bringing the continuing this heaviness on the other parts of the body.
Head is heavy,
Neck is heavy.
Your torso is heavy,
Whole torso.
The right arm and the left arm are included in this heaviness now.
So whole body.
Above.
The waistline is so heavy.
It is sinking into the floor.
Your hips are included in the this heaviness now Your legs,
Both legs are included.
Feet are included.
The whole body.
Is heavy.
With each passing moment,
Body is becoming heavier and heavier.
Your body weight,
Increased by 50 kgs.
100 kgs.
120 kilograms.
150 kilograms.
200.
Five hundred.
Thousand.
2000.
Body weight is increasing so much so dense it is going into the surface beneath it Sinking Unmovable Now.
As it comes to the heavy.
Sinking beneath.
You let go.
You let go of all the controls from the body.
Slowly.
Bringing the lightness.
Body is becoming lighter.
Coming back to 2000 kgs,
Kilograms,
Thousand,
500.
250 100.
Body is becoming lighter and lighter with each passing moment.
Bodies 550 kgs 40 kg 10.
One.
Body is becoming so light.
That it is as if it is floating in the air.
Your body is becoming lighter and lighter,
The entire body.
What is so light?
That it is floating as if it is floating.
Now coming back to the normal way.
Body is coming back to the normal weight.
Your bodies,
The body has come back to the normal usual weight.
As you are there.
Fiend.
This gentle movements in the body.
As the breath comes in,
And flows out through this body.
Feel your breath coming in through the nostrils.
And as it comes in,
Notice how it travels in the body.
And how it travels out.
And flows out through the nostrils.
Feel the.
.
.
Part of breath in the body.
And the movements of the body along with the breath.
Okay.
Now.
Let go of the breath awareness.
Let go the awareness of the movement in the body.
For some times.
Just bring your attention to your head.
And let go of any Action.
Not trying to do anything.
Just simply be.
In a total surrender.
To the existence,
To beingness.
Now slowly becoming aware of your surroundings.
We are going to and this practice.
So,
Slowly just remember the time of the day when you are practicing.
Notice,
If there are any sounds around you.
Notice the temperature of the room.
Where you are lying down.
Now,
As you feel ready,
Gently start moving your fingers.
Your toes,
Your feet side to side.
Your head side to side.
And as you feel ready.
Interlock your fingers and give your body a good stretch,
Raising your arms over your head.
Now without any hurry,
As per your comfort.
Slowly,
Roll over to your right side.
With keeping your eyes closed.
Come into a comfortable sitting position.
No hurry.
Take your time.
Now slowly.
Let us chant Mantra OM one time,
Followed by three kinds of Shanti.
If you are not comfortable with chanting,
Just do it.
Be seated there for some time.
Inhale deeply.
Oh no.
Shanti,
Shanti,
Shanti.
Slowly bring your palms together.
Rub them to each other.
Generate some warmth between your palms.
And place them over your closed eyes,
Feeling the warmth through your eyelids,
Through your face.
Gently massaging your face,
Bring your hands down.
And as you feel ready,
Slowly open your eyes.
