please get ready for yognitra lie down on your back on the floor and adopt the pose called shove asana you can use a blanket and maybe a small pillow under your head in this position the body should be straight from head to toe legs slightly apart and the arms little away from the body the palms of the hand turn upwards [Music] adjust everything your body clothes until you are completely comfortable during yognidra there should be no physical movement now close your eyes and keep them strictly closed until you are told to open them [Music] take a deep breath and as you breathe out feel the cares and worries of the day flow out of you [Music] relax your muscles as you do just before your sleep make a resolution to yourself now that i will not sleep i will remain awake throughout the practice be very sincere and repeat it again i will not sleep i will remain awake i will not move my body just listen to my voice you must not intellectualize or analyze my instructions as this will create disturbance simply follow my voice be very attentive and if thoughts come to disturb you from time to time don't worry just continue the practice relax bring about feeling of relaxation in whole body [Music] be still [Music] develop your awareness of the body from the top of the head to the tips of the toes and mentally repeat the mantra [Music] complete stillness and complete awareness of whole body say the mantra again [Music] mentally mentally say to yourself i am aware [Music] i am practicing yognitra i am aware i am practicing yognitra now make your result the result has to be very simple say to yourself a short positive statement whatever you wish for yourself total health spiritual life self-realization samadhi whatever you want from your future sow the seed say your resolve and repeat it for three times [Music] now we begin the rotation of consciousness rotation of awareness by taking a trip through a different parts of the body as quickly as possible the awareness will go from one part to another and when i say the name of the part you two mentally said we begin from right hand the right hand thumb second finger third finger fourth finger fifth finger palm of the right side palm of the hand be aware palm of your hand wrist lower arm the elbow the upper arm shoulder armpit right waist right hip right thigh the kneecap calf muscle the ankle the heel the soul of the right foot the top of the right foot the big toe of right foot second toe third toe fourth toe fifth toe don't try to concentrate just move your awareness now to your left side be aware of the left hand thumb second finger third finger fourth finger fifth finger palm of the left hand back of the hand the wrist the lower arm the elbow upper arm the shoulder the armpit the left waist [Music] the left hip the left thigh [Music] the left knee cap calf muscle [Music] the ankle the heel the sole of the left foot the top of the foot big toe second toe third two fourth two fifth door now move to the back be aware of the right shoulder blade left shoulder blade the right buttock the left buttock the spine the whole back together now go to the top of the head forehead [Music] both sides of the head right eyebrow the left eyebrow the space between the eyebrows the right eye the left eye right ears the left ear the right cheek the left cheek the nose tip off the nose [Music] move your awareness now to upper lip lower lip the chin the throat the right chest left chest middle of the chest [Music] the navel the abdomen [Music] now we cover all major parts the whole right leg the whole left leg both legs together the hole of right arm hole of the left arm both arms together the hole of the back [Music] buttocks spine shoulder blades the hole of the front abdomen chest the hole of the back in front together the whole of the head now total body togethers from head to toe full body now once again we will rotate our consciousness quickly a right toe left toe right leg left leg right arm left arm chest stomach back buttocks head face [Music] right from head to toes [Music] don't sleep remain attentive no movement at all the body remains still the whole body is lying on the floor be aware of your body see your body lying perfectly still on the floor [Music] visualize this image in your mind the whole body is lying on the floor and you are seeing it the frontal view head to toe [Music] now be aware of your breath feel the flow of your breath in and out do not change the rhythm let breathing be natural [Music] don't do anything just maintain your awareness on the breath complete awareness of your breath now be aware of your navel [Music] end the movement which is happening because of breath be attentive on your naval movements your navel is rising and falling slightly with every breath [Music] with every breath it expands and contracts concentrate on this movement synchronize it with your breath go on practicing but be sure that you are aware [Music] now start counting your breaths backwards from 27 to 1 like this 27 naval rising 27 naval falling 26 naval rising 26 naval falling 25 naval rising 25 naval falling and so on say the words and numbers mentally to yourself and as you count your breaths be sure no mistake if you do you must go back to 27 and start again [Music] you [Music] now stop your count of naval breath and shift your attention to the chest please move your awareness to the chest chest is rising and falling slightly with each and every breath be aware be aware of this continue concentrating on the movement of the chest and start counting backwards from 27 to 1 in the same way as we did it before 27 chests rising 27 chest falling 26 chests rising 26 chest falling keep on the count [Music] say the words and numbers mentally to yourself no mistake be amazed [Music] foreign [Music] stop your counting now we come to visualization i will say a number of different things and you should try to develop a vision of them on all levels feeling awareness emotion imagination as best as you can and if you are unable to do no hassle just listen and follow now i say the names burning candle [Music] burning candle burning candle [Music] endless desert endless desert torrential rain torrential rain snow-capped mountains snow-capped mountains [Music] sunrise beautiful sunrise sunset birds flying across a sunset white clouds white clouds [Music] blue sky [Music] blue sky stars at night full moon full moon a buddha smiling [Music] a buddha smiling sea breeze sea breeze [Music] a deserted beach a long deserted beach waves on the sea waves on the sea green grass green grass now see yourself walking on this green grass it's a beautiful day there is nip in the air you are walking on the green grass there is a trail and you are walking on the trail tall trees are shedding this trail [Music] and you are walking on this trail a temple there is a temple in the distance a dim light is coming from the temple you go close [Music] there are two steps leading to the temple you place your right foot on the step and the left and you reach the courtyard [Music] the floor is cold you walk and now you are close to the door and you see inside the temple there is a beautiful image of shiva beautiful image of shiva sitting in lotus posture the incense sticks are burning red roses are there in front of his statue [Music] you bow down to the shiver [Music] you close your eyes and you are feeling immense joy immense joy immense joy now is the time to repeat your resolve repeat the same result which you did in the beginning of practice do not change it and repeat it for three times with full awareness and feeling [Music] relax all your efforts draw your mind outside and now be aware of your breathing be aware of your breathing awareness of the whole body awareness of breathing your body is lying totally relaxed on the floor you are breathing quietly and slowly [Music] develop awareness of your body from the top of the head to the tips of the toes and say mentally in your mind once again be aware of the floor and the position of your body lying on the floor be aware of your surroundings start moving your body and stretch yourself please take some more time do not be in a hurry stretch your body move your fingers and toes slowly sit up and now open your eyes the practice of yognitra is complete
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