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We are going to practice Yoga Nidrā, the yogic way of sleep or psychic sleep. Adjust yourself comfortably. Lie down on your back, hands beside the body, palms slowly and lightly open, facing upward—just gently, not completely facing up. Legs slightly apart. Do not cross your legs. Feel comfortable. If you feel cold, take your yoga blanket. If you feel discomfort, still try to adjust yourself in a better way. If you cannot lie on your back for long, you may try to lie down on your stomach. You know that in this room, whatever objects are there, look at them and then close your eyes. There will be nothing new, therefore you need not open your eyes. Close your eyes gently, and remain with closed eyes until the practice is over. Follow my instructions. Be aware of my voice instructions. Yoga Nidrā. Do not sleep. And if sleep comes, let it come. If sleep goes, let it go. If you are snoring, then you will disturb others. You better turn sideways. Relax the whole body. Relax the whole body... From the toes to the top of the head, and from the top of the head to the toes, no tensions, no thinking. Just be one with thyself. You repeat three times. Your wish, whatever you have, repeat it three times. For example, if you are smoking, then make a saṅkalpa, make the vow that you will not smoke anymore. Many, many wishes we have, but only one is repeated. Mentally, three times. And remember that at the end of the Yoga Nidrā, the same saṅkalpa, the same wish, you have to repeat again, three times. Relax, relax, relax. You have completed your wish three times. Repeat it, then relax. The whole body, the whole body, from the toes to the top of the head. From the top of the head to the toe, if sleep comes, let it come, don’t refuse. If it goes, let it go. But be aware of your being and this Yoga Nidrā. Feel your breath. You know that you are inhaling, and you know that you are exhaling. Do not change the breath rhythm. Very relaxed. I know that I’m inhaling, and I know that I’m exhaling. Relax. Say mentally to thyself, relax. Relax. Relax, my friend. Just relax for the time being. Be with thyself, feel your body, feel your breath, and you know that you are going to practice Yoga Nidrā, psychic sleep, the yogic way of sleep. Relax, feel your right big toe, don’t move, just become aware of your big toe, second toe, third toe, fourth toe. And fifth toe. All five toes together. Relaxed, relaxed. Feel the foot soles. The prāṇa, the energy, is flowing through the foot soles. Your heel, the right heel. Right ankle joint. Those who are snoring, turn onto your stomach. Calf muscles, feel your right knee, below the knee, kneecap, and feel your thigh muscles, ligaments, hamstrings. Relax, give the energy to your hip joints. Relax the waist, the side muscles, armpit, right shoulder, right upper arm. Just feel it. The body is relaxed. This new prāṇa energy is flowing. Elbows, lower arm, wrist, palm, hand, right big toe, thumb, sorry, index finger, middle finger, ring finger, small finger, shoulder, the whole right part of the body. Just let it relax. Relax. The left big toe, second toe, third toe, fourth, and fifth, all the left toes and foot soles, relax. Relax the whole body, the heel, ankle joint, calf muscles, below the knee, kneecap, ligaments, thighs, and hamstrings. And joint, the waist, side muscles, armpit, your shoulder, beautifully relaxing, upper arm, elbow, lower arm, left wrist, palm, thumb, index finger, middle finger, ring finger, and small finger, your hand, your palm, the whole arm. Relax the whole body. Feel the body from the back side. Right buttock, left buttock. The back muscles, right shoulder blade, left shoulder blade. Between the shoulder blades, the whole spine, the whole back. The shoulders, shoulder muscles. Relax the neck, the whole head. Right temple, left temple. Right ear, left ear. Your whole body is generating beautiful, very pleasurable energy throughout the whole body: your forehead, right eyebrow, left eyebrow. Eyebrow center. Your right eye gently closed. Left eyelid. The nose, tip of the nose, right cheek, left cheek, upper lip, left cheek, lower lip, chin, whole face, relaxed, relaxed, throat, thyroid gland, your chest, right chest, left chest, center of the chest, your stomach, navel, lower stomach, the whole body. The whole, the whole... breathe in the center of thy brows. See behind the wall of the forehead, the inner space, a very wide, very wide space for you. Imagine a beautiful winter dawn. You are sitting in front of the dawn, and you see your body in front of you, sitting, happy, healthy, with beautiful colors reflecting from the dawn. Relax. You see that all the toxins of the body, all the pain or discomfort of the body, if there is any kind of disease or pain in the joints, as the sun rises, all disappears. You are relaxed, happy, and healthy. Relax the whole body. Just enjoy the beautiful dawn of your body, from your toes to the top of your head. Physical body, astral body, like a milky light. Prāṇa, the mental. You see your body as transparent. Your awareness, your consciousness. Praise. Relax, relax... the whole, the whole body. Your body is so light, like you are levitating. Feel your energy and be aware. You are hearing, listening to my voice, my voice, my instructions, the guide, the guide to all your five kośas. In that pure light, you repeat again your saṅkalpa, your wish, three times. Remember your wish. Remember your wish. Feel your forehead. Feel your eyebrows and eyes, your face, your nostrils through which the breath is flowing in and out. Feel your heart, your kidneys, your liver, gallbladder, and intestines. It’s coming, this light of the dawn, through the solar plexus, the navel. It will be for all times and forever. This will enter through your navel, solar energy. Feel your shoulders, your arms, the whole spine, hip joints, legs, and hands. Try to become extroverted. My voice, you know that you are practicing Yoga Nidrā, yogic sleep. The voice outside. Become aware of the whole body, from the toes to the top of the head. From the top of the head to the toe, be aware. Be aware of your Yoga Nidrā practice, my voice. Feel your whole body, and slightly move your toes. Contract and relax your toes, and move your fingers. Feel. Move your legs, move your hands. Close your fist, open your fingers. I am aware, I am conscious, I am one with my body, full of energy, relaxed, I am, I am myself, I am the center of the universe, I am the powerhouse of energy, my body, my energy, my mind, and now, fold your palms and rub them, place your palms on your face. Open your eyes in the palms, gently rub your face muscles, and open your eyes. Hari Om. So that was our Yoga Nidrā.