Welcome to Yoga Nidra for Healing Sleep.
Take a moment to settle into a comfortable posture on the ground.
Make sure you're warm and in a quiet space.
In tonight's practice,
Your awareness will gradually expand from the physical body to the subtle energy body and deeper into the dream or the astral body.
Know that you're supported and safe to release subconscious stress and to return to the lightness of your being.
Begin your practice by closing your eyes.
Allow the sights and sounds of the world to fade into the quiet space behind your eyes.
Present in this moment to the earth below you and the quiet night sky above.
Take a full breath and relax the muscles of your body.
Sense the heaviness through the base of your head.
Soften your teeth and tongue.
Feel the weight of gravity pull on the shoulder blades,
Rib cage,
Sacrum.
Notice the points where your body meets the floor,
Wrists,
Heels,
Fingers,
Toes.
The bones of your body so heavy that you sink into the earth,
Your whole body becomes like the earth.
Sense your awareness flowing from your physical body into your breath,
Following the natural movement of your breath through your nose and throat.
Seeing the passage of your breath open from your navel center to chest,
Your breath flowing from your navel center to your chest and releasing from your chest to your navel center.
Notice how effortless it is to open to the subtle spaces of your breath.
Sensing into the stillness at the top of your inhale and release into the stillness at the bottom of your exhale.
Your awareness resting in the quiet spaces between your breath.
And to the top of your inhale,
Release to the bottom of your exhale,
Letting go.
Will your breath connect you to the presence of your spirit,
The part of yourself that witnesses through the eyes of the heart?
All you need to do is maintain your natural breath and follow the sound of my voice as you place your attention from point to point in your body.
The movement of your awareness creates a harmonious flow of prana through nerve-sensitive tissue and subtle energy points in your body.
Imagine the quiet of the night sky moving in through your breath and place the quiet like a healing balm into each point of your body.
Begin with your breath and attention at the space between your eyebrows.
Breathing in the quiet night sky,
Soften awareness into the hollow of your throat.
Breathe deeply into your right shoulder joint,
Right elbow,
The middle of your right wrist,
Tip of the right hand thumb,
Index finger,
Middle finger,
Ring finger,
Pinky finger,
Right wrist,
Right elbow,
Right shoulder joint,
The hollow of your throat.
Feel your attention resting at the hollow of your throat.
Breathe deeply into your left shoulder joint,
Left elbow,
The middle of the left wrist,
Tip of the left hand thumb,
Index finger,
Middle finger,
Ring finger,
Pinky finger,
Left wrist,
Left elbow,
Left shoulder joint.
Breathe into the hollow of your throat,
Your heart center,
Right side of your chest,
Heart center,
Left side of your chest,
Heart center.
Breathe the quiet deep within the heart of the heart.
Into your solar plexus below the breastbone,
Navel center,
Soften your right hip joint,
Right knee,
Right ankle,
Right big toe,
Tip of the second toe,
Third toe,
Fourth toe,
Right big toe,
Right ankle joint,
Right knee,
Right hip.
Breathe deeply into the hollow of your chest,
Your heart center,
Your heart center,
Your left ankle joint,
Left big toe,
Tip of the second toe,
Third toe,
Fourth toe,
Pinky toe,
Left ankle,
Left knee,
Left hip,
Navel center,
Solar plexus.
Heart,
Hollow of your throat,
The space between your eyebrows,
The space between your eyebrows.
Stay connected to your breath and awareness.
Sense the way your subtle body moves and flows within you and beyond you.
Become aware that you're awake inside of your dream,
Your body floating in a deep state of relaxation.
Your mind quiet like the night sky.
Sense your awareness at one point of concentration between your eyebrows.
Your awareness awakens like light from within deep space.
Feel the sensation of lightness through your body,
The spaces of lightness within your bones.
Feel the bones of your body so light that you float off the ground toward the sky,
Your whole body floating further and further into lightness.
Floating further and further into the night sky.
Present and at peace in the stillness of space.
Imagine your body suddenly immersed in the shimmering lights of the aurora borealis,
The sounds of bells singing from a distance.
Feel your body washed in rainbow-colored light,
Breathing in a flow of red light through your body.
The flow of red light nourishing your blood cells,
Arteries,
And heart.
The light transforms into a brilliant orange wave that moves through every cell of your body,
Trillions of cells infused with deep peace and joy.
Flaps of golden light washing through your muscles,
Tissue,
And bones.
Clouds of green light soaking into your five sense organs,
Eyes,
Ears,
Nose,
Tongue.
The touch of light on your skin.
Feel your sense perceptions open to the light.
Calming blue waves of light move through you breath by breath,
Expanding into your lungs,
Infusing you with the breath of life,
The breath of spirit.
Blue transforms to a brilliant violet wave through your brain.
Flaps of soothing light through your nervous system and spinal cord.
Violet turns to indigo light like the quiet night sky.
The quiet night sky at the center of your eyebrows,
Holding your mind in a perfect space of stillness in harmony with the cycles of the stars,
The moon,
The sun,
And the earth.
All the colors of the aurora merge into one spectrum of light,
The visible light of the universe shining from within your floating body.
Your body floating in space.
Repeat to yourself,
I am one with creation.
I am one with creation.
I am one with creation.
Breath by breath return.
Return to your body awareness.
Return to your body at rest on the ground.
Return to the awareness that you are awake within your dream.
Namaste.
