Yoga Nidrā For Sleep #6
A script I wrote with an Amrit inspiration intended to promote Rest and Deep Sleep. We begin with ascending/descending breath. The rotation of consciousness is 26 points. The breathing portion is counting backward from 13 on the exhale. We awaken opposites cold, hot, heaviness, and lightness ascending as a cloud that dissolves. Finally, golden light at the navel fills the body. Enjoy! This track contains ambient sounds in the background
Transcript
Welcome to your practice of yoga nidra.
Lie down in shavasana,
Corpse pose.
Allow your limbs to widen.
Palms up.
Adjust the shoulder blades under the body and tuck the chin slightly.
Toes fall open.
Maybe adjust the glutes or the tailbone.
And make any micro movements to come into stillness in your form.
Close your eyes please.
And exhale out of the mouth,
Ha,
Sigh.
Bones drop.
Inhale the breath from toes rising up,
Spine,
Fingers to crown.
You can hold the breath if you'd like.
Then exhale out of the mouth,
Ha or sigh.
Watch the breath move down.
Exit tension out of fingers and toes.
And you're going to do that a few times.
Slowing your breath,
Inhale from toes,
Rising fingers,
Crown,
Maybe hold.
And then exhale out of the mouth,
Sigh.
And then exhale out of the mouth and invite tension and holding to exit down to the earth and out,
Fingers,
Toes.
Please do a few more on your own.
Slowing your breath.
And allowing your attention to adhere to the movement of breath and energy.
Maybe letting out a gentle sigh,
Ha,
Letting go.
We'll do one more.
And the next time you exhale,
Ha,
Let go even more.
And letting the control of the breath soften when you can.
And as you connect to the softness of the breath breathing you,
Feel the earth holding you.
Release all doing as you give your body to the floor.
All thoughts dissolve.
And when trying releases,
Force releases,
You can rest into being,
Feeling.
Welcome sensation.
And feel pure sensation.
Pure sensation is your connection to your source.
And as the inner ears widen,
Become present to sound.
And as you release,
Feel the earth holding you.
Listening.
Yoga is the art of listening.
And as my voice is your guide,
You're also listening inward.
And sometimes there's distractions.
Inward like thoughts.
Or outward like movements or sounds.
And right now just choose that.
Any distraction in your yoga nidra practice is an opportunity for awakening.
Mind,
Body,
Heart for deepening this meditation practice.
Let go of what is going.
And let come that which is coming.
This experience never had before.
Welcome this experience as it unfolds,
Undistorted by preference.
Repeat in your heart as I step into yoga nidra.
I step into sacred territory.
Releasing conditioned patterns of holding.
Unwinding naturally to realize the potential born within me.
Follow my guidance and allow your awareness to touch through parts of your body.
And as your awareness with no effort just touches the parts that I name,
There is an ease that happens as trapped energy circulates and releases.
Bring your attention to the eyebrow center.
Tipp of tongue.
Hollow throat.
Right eye.
Hollow throat.
Right shoulder.
Right elbow.
Wrist.
Tip of right thumb.
Light touch of awareness.
Tip of index finger.
Tip of middle finger.
Tip of ring.
Tip of pinky.
Right wrist.
Elbow.
Shoulder.
Hollow throat.
Left shoulder.
Elbow.
Wrist.
Tip of left thumb.
Tip of index.
Tip of middle.
Tip of ring.
Release all effort.
Tip of pinky finger.
Left wrist.
Elbow.
Shoulder.
Hollow throat.
Center of chest.
Right side chest.
Center of chest.
Left side chest.
Breath so soft,
Center of chest.
Naval point.
Right hip.
Knee.
Ankle.
Right big toe.
Tip of second toe.
Tip of third toe.
Tip of fourth.
Tip of fifth toe.
Right ankle.
Release all doing.
Knee.
Hip.
Pelvic floor.
Left hip.
Knee.
Ankle.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Tip of pinky toe.
Left ankle.
Knee.
Hip.
Pelvic floor.
Space between the ribs.
Center of chest.
Eyebrow center.
So soft.
Top of head.
Feel all those points at once.
Softening the whole body.
Whole body.
Whole body.
Notice the natural breath breathing you.
Without changing the breath.
Breathing out.
Breathing out.
Without changing the breath.
As your body exhales,
You'll begin to count your breaths backwards.
The next time your body exhales,
Silently think 13.
Moving backwards,
Next exhale 12.
Next exhale 11,
All the way to zero.
And every exhale and number.
You drop deeper into silent stillness.
Exhale 12.
Exhale 12.
Exhale 12.
Exhale 12.
Exhale 12.
Exhale 12.
At zero.
Drop into the deepest state of stillness and peace.
As you bring your attention to the eyebrow center.
And let the mind merge and melt into the energy body.
And go beyond the boundaries of body and mind.
And at the eyebrow center.
Enter into a dark space at the eyebrow center.
Noticing what arises at the eyebrow center without doing anything or trying.
Colors.
Images.
Manifesting at the eyebrow center.
Just witness it without force.
And now with all your imagination and emotion.
Create the experience of cold.
The whole body so cold.
A winter night.
Blustery snow.
And you don't have enough warmth or coverage on the body so cold shivering from head to toe.
Awaken the experience of cold.
And now heat.
Allowing heat to move through the whole body.
So hot.
Like in a desert.
Midday.
Not a cloud in the sky.
Perspiration.
Heat.
Through the whole body.
Bring the experience of heat.
And now heaviness.
Like the body is stone.
So heavy being dropped into water.
Like stone safely sinking,
Heels heavy.
Glutes sinking.
Tailbone so heavy.
Back of hands like stone sinking.
Shoulder blades so heavy.
Back of head sinking like stone and water.
So heavy through the whole body and mind.
And now noticing where the body is touching the floor.
Imagine space.
And to all the points that are touching the floor.
Space from the back of the head and the floor.
Space from the back of the neck and the floor.
Space at the lower back.
Like the body is light.
Space at the elbows.
From the floor.
Space from the spine and the floor.
The body is being lifted up.
Space from the back of the legs and the floor.
The body is becoming so light.
Like floating.
Whole body is so light.
Floating off the earth and becoming a cloud.
The whole body is so light and effortless.
A cloud ascending into the sky.
The light,
The lightness of the crowd body begins to dissolve into the sky.
The light,
The lightness of the crowd body begins to dissolve into the sky.
The light,
The lightness of the crowd body begins to dissolve into the sky.
Relax all effort and see a bright golden flame at the navel.
This flame grounds the body,
Recharges the senses in mind.
This golden flame at the navel begins to grow in intensity until this flame begins to fill the whole body.
Golden flame at the navel filling the whole body.
The light,
The lightness of the crowd body begins to dissolve into the sky.
Remain empty and free from all doing and feel yourself as time transcendent presence right now.
Feeling your body lying on the floor.
And in this stillness,
Be grateful as your awareness begins to rise to the surface.
Allow your senses to externalize and begin to see without opening your eyes.
Imagine the room around you,
The walls,
The ceiling.
And eventually your breath will slowly begin to deepen.
May all beings in all realms and dimensions be happy and free.
Mokka,
Mokka,
Samasthaka,
Suvam,
Samasthi,
Mokshadhi,
Shadhi,
Shadhi.
Peace,
Peace,
Peace.
And as your breath slowly begins to deepen.
And you want to start to awaken the body slow.
There's no rush.
So typically it begins with the breath.
And then it might begin with a little bit of movement,
Whether it's fingers,
Toes.
Maybe you want to stretch the limbs or hug the knees into the chest.
And then we'll slowly make our way to the right in a fetal position.
And then as you start to make your way to seated,
We'll practice palming.
So you can keep your eyes closed,
But you'll rub your hands together,
Creating some energy and warmth.
And it's just a nice way to start to welcome the world into your eyes,
Into your face and senses.
So then once that feels good,
Warming your hands,
You'll just cover your eyes and take a couple breaths.
I like to rub the eyebrows,
Temples,
But you can just keep your hands pressing on your face and feel that nurturance.
Breathe in.
Exhale.
And then we'll take the hands to the soles of the feet and just ground our energy.
So palms to feet.
Breathe in.
And breathe out.
Good.
And then eagle mudra.
So right hand goes to the heart and then the left hand goes on top and the right thumb crosses over.
The fingers spread like the wings of the heart.
Exhale.
So we'll chant the sound of om and then go right into shanti shanti shanti.
Go inhale.
Shanti shanti shanti.
And that will be the Arabic equivalent of om.
It's who.
H-U.
Breathe in.
And then on your next exhale,
Like a soft whisper who and then drop in the heart.
And so we close by praising the flow that guides us.
So j is a word that means celebrate or praise.
The flow that is your heart,
Your spirit,
Your life,
Your practice.
Follow its guidance.
We say jayo flow.
J-O flow.
And then honoring the traditions shared in the collective consciousness,
We say namaste.
Namaste.
Thank you.
