Hello,
It's Avelina here.
Welcome to the Spranayama practice for sleep.
We will be using Ujjayi breath and mindfully moving it throughout the body.
This will help you to activate your parasympathetic nervous system so you can enter a state of deep relaxation and have a high quality sleep.
Let's begin.
Lay down comfortably on your back.
Allow your legs and arms to be freely open to the sides.
Your spine from its base all the way till the top is long and straight and at the same time relaxed.
Begin drawing awareness into your breath.
Breathing deeply and calmly through the nose.
Allow your belly to freely fill up with the air when you breathe in and to softly relax when you breathe out.
Now let's start using the Ujjayi Pranayama.
Begin generating a gentle sound coming from the back of your throat on each inhalation and on each exhalation.
You may imagine a baby who is sleeping in the most tranquil way and breathing with such a gentle sound.
Your breath is as effortless,
Deep and comfortable.
Listen for a moment to the sound of your own breath.
Now imagine the air,
The energy that you breathe in,
In a form of a gentle golden light.
This golden light is full of calmness,
Deep relaxation and healing.
Imagine how each inhalation enters your body.
It gently moves through you,
Spreading peace throughout all your being.
Each exhalation is a calm release.
Release of any tension,
Physical,
Mental and emotional.
Release of any heaviness.
Release of any stress.
Imagine how each exhalation leaves you a little lighter,
Helps you breathe out anything you wish to let go of.
Helps you surrender into the deep state of relaxation.
Into the deep state of being.
Now we will direct the soundful,
Wujai breath into all parts of your body.
Throw your awareness and your breath towards your left leg.
Continue breathing in your own comfortable rhythm and feeling how each inhalation spreads out tranquility and each exhalation allows you to gently let go.
With every breath your whole left leg from the tips of your toes till the top of your thigh becomes lighter and lighter and lighter.
Throw your awareness towards your right leg.
Feel it relaxing from the tips of your toes till the top of your right thigh.
Release of any heaviness towards your pelvic area,
Towards your hips,
Towards your glutes.
Feel how your deep cleansing breath is releasing any tightness.
Begin drawing your awareness and your breath upwards throughout your spine.
Feel how relaxation is melting down any tension in your back muscles.
How it's releasing any stagnant energy out of your body.
Slowly bring your wujai breath into your belly.
Feel it travelling through your stomach,
Through all the inner organs.
Feeling it completely.
Feel it travelling towards your chest.
Bring up your ribs,
Lungs and heart with this deep state of calmness.
Feel how this calm release is going down your left arm,
Relaxing it from the shoulder all the way down till your fingertips.
With every breath becoming lighter and lighter and lighter.
Now feel it in your right arm,
Travelling down your shoulder all the way down till the tips of your right fingers.
Send your deep wujai breath to your neck and to your throat.
Send it to the back of your head,
Sides of your head and top of your head.
Feel it releasing any tension in your facial muscles,
Relaxing your jaw,
Your eyes and your forehead.
Allowing your body to float in this state of lightness.
Right now there is nothing to worry about,
Nothing to stress,
Nothing to think.
Right now there is only you and your deep wujai breath flowing slowly,
Steadily in and out.
Stay with me for a moment.
Just breathing.
Just being.
Grilled fish.
Thank you for practicing with me.
Good night.
Sleep well.
