Welcome,
My name is Hannah Krierer.
I will be guiding you through this Yoga Nidra beauty sleep practice.
Begin by laying down in a comfortable,
Peaceful position.
Ideally find a quiet environment and then really let the body settle.
Let every muscle and bone be supported and held and feel the weight of your body,
Creating a gentle imprint in the support beneath you.
Breathe in and out through your nose and notice that lull of the inhale and exhale.
Maybe there is a gentle sound to your breath that you can hear,
Maybe you feel the breath in a certain place in your body.
Closing down the eyes if they're not already,
Through this practice you will follow the sound of my voice as your mind drops through the layers of brainwave states,
As you bridge the gap between wakefulness and deep sleep and you awaken the immense healing potential of your own subconscious mind.
Allow this practice to be one that delves below the surface into your inner world,
Relieving any physical,
Emotional and mental tension.
As you slow the body and the brainwaves,
Your inner pharmacy is at work,
Producing healing hormones.
As you feel the body exhale,
Visualize a layer falling away,
Maybe a layer of tension from the day.
Letting it all go with the breath out,
Layer by layer.
Truly allow this practice to be a deep healing tonic,
An intake of essential nutrients that include your heartfelt intention.
If there is a personal intention you would like to set for this practice,
Repeat this intention mentally three times now.
If no intention arises feel free to enjoy the stillness.
Let go of the intention.
As you breathe,
Breathe into every cell in your body,
Breathe out from every cell in your body,
Feeling a sense of intimacy with that divine intelligence in every cell of your being.
Allow your awareness to travel through parts of your face.
I will guide you through a journey of sensation.
Simply feel each facial part as it is mentioned without moving.
Remain still with awareness of each part of the face.
You are psychically massaging the corresponding part in the brain.
Welcome sensation in the face,
Just as it is.
Begin with the mouth,
Feel your mouth,
Feel sensation in your mouth,
Feel your jaw,
Lips,
Upper lip,
Lower lip.
Notice where the lips touch,
Feel the inside of the mouth,
The roof of the mouth.
Notice where the lips touch,
Feel the inside of the mouth,
The roof of the mouth,
Under the tongue,
Upper teeth and gums,
Lower teeth and gums,
Tongue,
Root of the tongue,
Center of the tongue,
The tongue tip.
Notice the sense of taste in the mouth.
Feel the left inner cheek,
Right inner cheek,
Then feel all the parts together now as a whole.
Feel your mouth as sensation,
As energy,
As radiant vibration.
Begin to notice your breath,
Your natural breath as it flows through you.
Feel the in-breath,
Feel the out-breath.
As you exhale,
Imagine a wave washing downward through your body,
Carrying away tension.
As you inhale,
A fresh wave flows upward through your whole body,
Bringing a sense of calm to every cell.
Exhale,
Wave passes downward through the body,
All tension and pain carried away.
And as you inhale,
Feel and see a fresh wave flowing upward through your whole body,
Bringing calm,
Radiance,
Confidence to every cell.
Continue to be aware of the breath,
The waves washing up and down,
Up and down through your body.
Wave washing through your whole body,
Waves through your whole body,
Waves through the whole body.
And now be aware of images that I mentioned.
Visualise these in your mind as vividly as possible,
Allowing any emotions to arise.
A small bridge running over a small stream.
Small bridge running over a small stream.
Small bridge over a stream.
Paint chipping on a historic building.
Paint chipping on a historic building.
Paint chipping on a building.
A red silk scarf tied around a woman's neck.
Red silk scarf around a woman's neck.
Red silk scarf around a neck.
Dew drops on red rose petals.
Dew drops on red rose petals.
Dew drops on rose petals.
Bare feet in mud.
Bare feet in mud.
Bare feet in mud.
Light filtering through the trees.
Light filtering through the trees.
Light filtering through the trees.
The powerful roar of a wild lion.
Powerful roar of a wild lion.
Powerful roar of a lion.
Children in a paddling pool.
Children in a paddling pool.
Children in a paddling pool.
A golden chain.
Golden chain.
Golden chain.
Monarch butterfly floating above a tree.
Monarch butterfly floating above a tree.
Monarch butterfly floating above a tree.
A bright full moon above the ocean.
Full moon above the ocean.
Full moon above the ocean.
Let go of these images.
Rest in your spacious mind space.
Allow any images,
Words,
Sensations to arise here or simply witness space.
You may repeat your intention three times here or remain as witness in this space.
Resting here,
Feeling connected with every cell in your body.
The divine intelligence in every cell is open and receptive to the abundant flow of love and light.
Infinite supply radiating from inside out.
As you rest here,
Perfectly safe,
Perfectly whole.
As you drift into a beautiful deep healing sleep.
Let the body and cells be submerged into bliss.
Namaste.
