Hello and welcome to the practice of yoga nidra.
My name is Kumari and I'll be your guide.
This is a yoga nidra practice,
Especially for sleep.
So take time now to gather all the props that will help you be extremely comfortable and supported in your bed.
Ensure that everything is set so you can drift off to sleep with this recording.
The techniques of yoga nidra can help to slow the brainwaves and move you into a brainwave state that is the same as in deep sleep.
There's no effort needed here.
You can trust that your nervous system,
Your brain will follow this guidance and relax.
And this deep relaxation just may lead to deep sleep.
Now ensuring that you feel all tucked in cozy and warm,
And noticing how your body feels here.
Do you feel completely supported?
Could you make any other little adjustments to help you feel that much more comfortable?
Now,
Sensing the head and neck,
The arms and hands,
Legs and feet,
Listening for any sounds,
Allowing the awareness of the sounds to fade away.
Visualize the room you're in,
The ceiling,
The walls,
The floor.
Sensing your place within this room.
Again,
Feeling your body.
Sensing how the body has softened and let go.
Your body innately knows how to sleep.
The body is receptive to deep rest.
Feel the rise and fall of your breath.
Feeling the inhale through the nose and softly out the mouth.
This time,
Holding the breath at the top,
Inhaling,
And hold,
Three,
Two,
One,
Exhale.
Welcome in the buzzing bee breath.
This breath helps to calm the whole nervous system,
Especially the vagus nerve,
Bringing you into an even deeper state of softening.
It's a humming breath.
Hum with me on your next exhale.
With each next exhale,
Imagine you're sinking down into your bed a little deeper.
Breathing in.
Breathing out.
And now three more at your own pace,
Softening every time.
Sensing how at ease the body is,
Fully present.
Breathing in.
Now welcoming your awareness at the space of the heart center.
Feeling the vibrancy of your own sacred heart space.
Speaking this sankalpa from the heart after.
Speaking this sankalpa from the heart after.
My body and mind know how to rest.
My body and mind know how to rest.
My body and mind know how to rest.
These affirmative words permeating the subconscious.
Now follow my voice as we move around the body,
A sort of mental acupuncture.
Allow your awareness to rest on each place I mention,
Beginning at the soles of the feet.
Sensing the soles of the feet,
The bottoms of the heels,
The arches,
The balls.
And now the backs of all 10 toes and the tops of all 10 toes.
Sensing all 10 toes,
The tops of the feet,
The ankles,
The right calf and shin.
Left calf and shin,
The backs of the knees,
The tops of the thighs and the backs of the thighs,
The right buttocks,
Left buttocks,
The outsides of the hips,
The pelvic bowl and the lower abdomen,
The navel.
Sensing the lower back,
The back ribs,
The front rib,
The whole chest,
Collarbones,
The shoulders,
The whole of the upper arms,
The bones of the elbows,
The creases of the elbows.
The whole right forearm,
The whole left forearm,
Both wrists,
The right palm and the backs of all five fingers,
The left palm and the backs of all five fingers.
Sense the tops of the hands,
The neck,
The root of the tongue,
The surface of the tongue,
The skin,
The inside of the mouth,
Subtle sensations,
Both lips,
Nostrils,
Eyes,
Ears,
Forehead,
The top of the head.
Sensing the whole head and the whole backside of the body,
The front of the body,
The entire body as one,
One radiant field of life force energy,
The whole body.
And from here,
Aligning with the breath,
Start to sense the rise and fall of the breath.
Sensing your body fill with white light,
The energy shimmering white light.
Begin to see the white light get brighter with each inhale,
Expanding outward all around you,
Shining brightest at the top of each inhale.
And with each exhale,
The white light filling every nook and cranny on the inside of the body.
Inhale the light getting brighter,
Creating a field of energy around you in all directions.
And then the exhale drawing that all inward,
Filling the inside of the body with light.
You are doing this right,
However it comes to you.
Breathing in the body glowing with white light,
Breathing out body filled with white light.
The whole body shimmering with white light.
And now imagining breathing this white light up and down the body like a wave.
Breathing in to the top of the head and breathing down to the toes.
Inhaling up the body white light,
Exhaling white light cascading all the way through the body to the toes.
Seeing this wave of shimmering light washing up and down the body.
And now your whole body a crystalline vessel of energy,
Sparkling,
Brilliant and luminous.
Feel into the spaciousness all around you as if you were floating in space,
Open,
Boundless and vast.
And now bringing all the energy inward,
Begin to sense your density,
The sense of compressed energy,
Your body as a solid mass weighted down and held by the earth.
And now can you imagine the spaciousness again,
Endless space all around your shimmering body.
Back to ground firmly and deeply rooted to the earth.
This shimmering body is heavy.
And now experiencing spaciousness and grounded simultaneously.
Your luminous vessel expansive and boundless,
Solid and rooted at the same time.
Now I'll be offering words for you to see as images in the mind's eye.
The sun golden and shining.
The moon glittering,
Shining in the dark sky.
A mountain range with snow covered peaks.
A flat expanse of earth.
The horizon seems like an eon away.
Stars in the night sky.
Rainbow after the storm.
A cave with stalagmites and stalactites.
The wind blowing a tree's leaves.
The leaves seeming to shimmer.
The underground root system of a tree.
A raging river.
A still pond.
Still like glass.
The vision of you floating on a raft in this still pond.
Floating.
Once again,
Weightless.
Radiant with crystalline light.
Resting back as your bliss body.
You are safe to completely let go.
Welcoming any sensations,
Feelings,
Awarenesses,
Abiding in your true nature.
All the edges blur as pure,
Positive,
And pure.
