Yoga Nidra-Sleepy Time

This is a yoga nidra especially for sleep, it differs from my other ones (which absolutely can be used for sleep!) in that I do not guide you out of it at the end...the soft music continues to play and you can just drift off to sleep. Also, wonderful at any other time of day! You will love the unique body scan and visualization. I love hearing from you and welcome comments, feedback and requests for future yoga nidra practices!

Transcript

Welcome to the practice of yoga nidra.

My name is Kumari and I'm so happy you decided to take some time for yourself.

Please take a moment now to create your cozy nidra nest using blankets and pillows to help support every angle of your body.

The body will cool down during the practice so be sure to cover yourself and you might even consider covering your eyes with a soft scarf or an eye pillow.

Like all yoga nidra this practice can be used for going to sleep and in this one I will not be bringing you out of the meditation at the end.

The music will continue for several minutes after I'm finished guiding and I would love your feedback on this way of ending the yoga nidra practice and of course any other comments you have.

So as you continue to get settled I'd like to just share a little more about yoga nidra.

This practice guides you into a place of deep rest effortlessly and the scientific name for this practice is non-sleep deep rest or NSDR and research has shown there are a wide variety of benefits to the physical body and the brain.

Since we go through the stages of sleep in this practice the body is benefited by deep rest.

The brainwave states are the same as those in deep sleep so this in turn helps you fall into and stay in a deep sleep all night.

Now go ahead and notice how you've landed into this place of sweet support in your nidra nest.

Are there any other adjustments that could help you be even three percent more comfortable?

The head snuggled in,

The shoulder blades flush against the surface you're on,

The arms and hands at ease,

The hip,

Buttocks and legs all supported and settled.

We'll move into the practice by using a breathing technique called Samavritti and this breath will guide you into a calm and peaceful state as a gentle way to take us into yoga nidra.

Samavritti is ratio breathing.

We will be inhaling for four,

Holding for four,

Exhaling for four and holding the breath again for four.

Now if you're pregnant,

Have uncontrolled high blood pressure,

Lung,

Heart,

Eye or ear problems,

Please skip the holding your breath part.

Just breathe in for four and breathe out for four.

So we'll begin by just taking a breath in together in through the nose and out through the mouth.

And we'll start the practice.

Ready?

Inhale two,

Three,

Four,

Hold two,

Three,

Four,

Exhale two,

Three,

Four,

Hold two,

Three,

Four,

Taking natural breaths between the rounds.

And we'll go and do another round now.

Ready?

Inhale two,

Three,

Four,

Hold two,

Three,

Four,

Exhale two,

Three,

Four,

Hold two,

Three,

Four.

And one more round.

Inhale two,

Three,

Four,

Hold two,

Three,

Four,

Exhale two,

Three,

Four,

Hold two,

Three,

Four.

And just notice how you feel.

All your muscles relaxed,

Still at ease.

And sensing the weight of your body is heavy,

Dense,

Sinking in.

And your whole body letting go into deep relaxation,

Melting,

And simply allowing my voice to guide you into the deepest place of full being peace.

Breathing and being,

Being and breathing.

No effort,

Just allowing.

So we'll bring in the practice of sankalpa now.

Sankalpa is like a personal resolution.

So sankalpa is a Sanskrit word with san meaning truth and kalpa meaning vow.

So when our bodies feel relaxed like this,

The mind has also become quiet.

And this awareness has access to the subconscious.

And this is where programs of mind are stored.

And we have the ability to bring in an intention or vow in this place of connection to the subconscious.

This is an opportunity to realize that whatever we may be seeking outwardly must first awaken within us inwardly.

We take the inward journey as we plant the seed of our own heartfelt desire,

Intention or sankalpa.

And with steady practice and intention,

We begin to realize that this resolution begins to manifest over time.

We want to speak the sankalpa as if it has already happened in the positive present tense.

So I am statements work well here.

As an example,

You could use this as a sankalpa.

I am the embodiment of inner peace.

And if you're already working with a sankalpa,

Bring it in now.

And if you would like to create one,

You may do that now.

Or if my example resonates with you,

You may use that too.

I am the embodiment of inner peace.

Take a moment now to really mingle with your personal intention.

Now repeat your sankalpa three times.

Next we'll go on a journey of awareness around the body.

Allow your attention to fill the entire area I mentioned.

We're going to begin with the tongue.

The insides of the cheeks.

The gums and teeth.

And sense the subtle tingly energy in your mouth here.

Moving to the lips.

The upper lip and the lower lip.

And both lips at the same time.

To the nose.

And the breath effortlessly moving in and out of the nostrils.

The right cheek.

And left cheek.

The right eye.

Sensing the right eyeball within its socket.

The eyelid.

The lower lid.

The whole right eye.

The left eye.

Sensing the left eyeball within its socket.

The eyelid.

The lower lid.

And the whole left eye.

And now can you sense both eyes at the same time?

Both eyes held in the darkness of their lids.

Both eyebrows.

Both temples.

To the right ear.

The right ear listening.

Perceiving the right ear and its shape.

The folds.

And then deep into the ear canal.

Sensing the ear canal.

Attention moves to the center of the brain.

And subtle awareness of the center of your brain.

Now shift attention to the ear canal of the left ear.

Left ear listening.

And then moving out to the tissues of the left ear,

The whole outer area of the left ear.

Now could you notice both ears listening at the same time?

Both ears.

Allow awareness to spread to the entire scalp.

The whole scalp alive with subtle sensations.

And now the whole head and face as one region filled with radiant energy.

To the shoulders.

Awareness of both shoulders.

Both elbows.

Just tune into your elbows.

Both wrists.

And next spread your awareness to both palms.

Both palms warm with your attention to them.

Your palms and now up into the fingers and thumbs.

This subtle sensation of awareness of the palms,

The fingers and thumbs.

To the tops of the hands.

And both hands and both arms at the same time.

To the center of the chest.

Sensing the center of your chest in all directions.

Subtle expansion and release as you effortlessly breathe.

To the rib cage and the rib cage softly moving with each breath.

And gentle flow of your breath in and out.

To the abdomen and the breath influencing the softest movement in the upper and lower abdomen.

Sense and feel the entire abdomen.

Now both hips.

Both hips simultaneously.

The hips.

To the knees.

Each side.

The inner knees and the outer knees.

The front side.

And the back side.

Both knees.

Ankles.

Awareness of your ankles.

And now to the soles of both feet.

To the soles of the feet,

The heels,

The balls,

The arches.

All softly vibrating.

To the toes.

All ten toes.

Using all ten toes at the same time.

The tops of the feet.

And now both feet together.

Both legs together.

The hips and buttocks.

The shoulder blades.

And the back of the head.

And now begin to become aware of your whole body.

Let your attention fill your entire body.

Your total body as one unified container of radiant energy.

And begin to shift your focus back to your breath.

Your whole body breathing.

And sense the area of your root chakra located at the base of the spine.

Imagine breathing in a golden light into the base of the spine.

Each breath in,

Visualize this light moving up the spine to the crown of your head.

Exhale that same light back down the spine.

Golden healing light moving through each chakra up and down the spine.

Keep breathing and visualizing this light.

Your whole being filled with golden light.

Begin to imagine this golden light spreading everywhere as pure gold.

Your body filled to each edge with gold.

Feeling into your body as heavy.

Heavy with the weight of gold.

Body filled and weighted with pure gold.

The gold is soothing and healing your whole being.

Rest here with the gold's healing properties.

Now start to imagine the gold melting out of your body through your feet.

Each exhale softly pushes the gold out the soles of your feet.

Could you imagine all the gold sliding out with every exhale?

The gold leaving your body into nothingness.

All the gold has drained out from your body.

Start to experience your body as hollow.

Your arms and legs as hollow too.

Sensation of lightness in your whole body.

Your body so light it is floating just above the surface.

Your body hollow.

Airy.

Like a balloon.

Your body hovering.

Sensing your body.

Visualize a massive quartz crystal at your feet.

You can pull in liquid crystal energy through the soles of your feet.

Breathe in and fill your whole body with crystal light.

Each breath in your body becoming more radiant with this crystal light.

Filled with light.

Floating in and filled with divine,

Purifying,

Crystal light.

Rasking here in your true essence.

One.

One unity.

Pure light.

And you sense your sankalpa here floating within you.

Welcoming,

Sensing and feeling your heart's vow.

Your sankalpa.

You may even repeat it three more times.

Abiding in this space of pure light.

In your innate true radiance.

You may even repeat it three more times.

Add five lines of light.

You you you you you

Reviews

Beautifully guided!
Many thanks for such a wonderful Nidra! 🙏🌹

First of Kumari's nidras I have used to help me sleep--it worked! Thank you for this soothing session.