Himalayan Nidra With Singing Bowls And Chimes

Get cosy and rest deeply with this evening Himalayan nidra with chimes and singing bowls. Inspired by the long dark nights in the heart of Autumn, we are invited to surrender to this natural ebb, to draw the shawl of night around us closely, welcoming in deep rest in our own wee nest. Recorded live online, Mishka our cat can be heard around 3 minutes for a few miaows. Make sure you will not be disturbed, have plenty of blankets and cushions so you can relax and enjoy.

Transcript

So welcome, Welcome to this practice of yoga nidra. And the nidra this evening is a Himalayan nidra. Just taking time to see how you feel, What you need. The blankets and the cushions, Dimming the lights. Just bringing the whole of your body into your area of focus. And as we journey through the season, The season of autumn, You can get a little bit long. You know, This last journey towards the solstice can feel quite tough in some ways. And what's really wonderful about seasonal practice is that we go through each element in turn. And so here we are in the heart of autumn, Fire in metal. And so this is all about inviting in sense of feeling connected, Joyful, And inviting lots of lovely ways in which to really enhance that. And so this Himalayan nidra is going to be with singing bowls. And actually I'm just going to unwrap another blanket around me and make sure that I'm super cosy too. And so as we allow that body of ours just to sink down into comfort, You may wish to let out a sigh as if the Monday and the Tuesday and the Wednesday and the Thursday that you've dragged your poor wee self through are now over and done. And be assured and reassured that for the next while there's simply nothing that you need to do. And for this next while you can listen to my voice, Listen to the sounds of the singing bowls and invite calm and soothing to wash over you as if this is an invitation into the most delicious and nourishing experience. And so with that, Just inviting the awareness to flow with the breath. Inviting in a lovely, Long, Deep, Soothing breath. And on the exhale, Following the breath all the way down the body and out through the toes. On the inhale from the toes all the way up the body along the spine to the crown of the head. And the exhale all the way down the body and out through the toes. So just continuing following the breath in this way up and down the spine. Bringing in a sense of spaciousness and curiosity and that there is simply no agenda. And then bringing the awareness to the spaces in between each breath or inviting in a space, A pause. So that the busyness of our minds and our day can start to slow down. And outside it's dark. Outside, If it's a clear night where you are, The stars are studying the sky like diamonds embedded in velvet. Or there could be a clarity where the stars shine so brightly. Or there could be a clarity where the stars shine so brightly. And the clarity is so strong. And the clarity is so strong. And the clarity is so strong. And the clarity is so strong. And overcast and a little warmer but with the darkness comes a tiredness. And it's almost as if with every breath in we welcome in a sense of inner refreshment. And with every breath out we can get rid or just invite tiredness to flow easily away. And so bringing the awareness to the ebb and flow of the breath, Through the toes, Up the legs, Up into the base of the spine, Along the spine, All the way up, Through the centre of the head to the crown of the head. And then from the crown of the head, All the way down along the spine, Down the legs and out through the toes. So focusing the awareness on the breath and focusing the breath up and down the spine. So you may be in the spine or just in front, Inside the body. And so this veil or shawl of night, Gathering, Drawing it around ourselves a little bit more closely. The shawl is studded with tiny shining stars. And I'd like to invite you to take the awareness and curiosity right up to the top of the spine, Into the centre of the head in line with the eyebrow centre. And in this place, Place the tiniest of shining stars. Choosing a colour for your star, Silver or gold or pink. Notice how the light shines in that night sky. And imagining the whole body now to span across the cosmos. And taking the awareness from that point in the centre of the head in line with the eyebrow centre, Down, Down into the top of the spine, In between the collarbones. Placing a little star to shine there. Taking the awareness from that spot in between the collarbones over to the right shoulder. A little star in the middle of the right shoulder, One in the elbow and in the wrist and in the tip of the right thumb, Index finger, Middle finger, Ring finger and little finger. Bringing the awareness back to the star in the wrist, In the elbow and in the shoulder. Back to the star in the centre of the collarbones. And then over to the left shoulder, Placing a star in the left shoulder, In the elbow, In the wrist and in the tip of the left thumb, Index finger, Middle finger, Ring finger and little finger. Bringing the awareness back to the star in the wrist, The elbow and the shoulder. Back to the star in between the collarbones. And from there coming down to the core of the chest. Placing a star in the heart. And from that place in the centre of the chest, Placing a star at the tip of the right breast. Bringing the awareness back to the star at the heart. And then over to the tip of the left breast, Placing a star just there. And coming back to the star in the heart. Taking the awareness down the spine again to the centre of the belly in line with the navel, Placing a star just there. And again down the spine to the centre of the pelvis and placing a star in the centre of the pelvis. Taking the awareness over to the right hip, Placing a star and turn at the hip on the right side, The knee, The ankle, The tip of the right big toe, Second toe, Third toe, Fourth toe, Fifth toe. Bringing the awareness back to the star in the ankle, The knee in the hip. Back to the star in the centre of the pelvis. And over to the left hip, Placing stars at the hip, At the left knee, At the ankle and in the tip of the left big toe, Second toe, Third toe, Fourth toe and fifth toe. The whole body spanning the universe. The whole body spanning the cosmos. And it's as if each of these tiny stars could be very close and yet vast distances apart. Bringing the awareness back to the star in the ankle, In the knee, In the hip. The star in the centre of the pelvis coming up to the star at the navel. And from the star at the navel coming up the spine again to the centre of the chest, The heart of the chest to the heart itself. And from the heart in the core of the chest back to the star placed in between the collar bones in the soft space there. And then back up the top of the spine into the centre of the head in line with the eyebrow centre to the first star placed. The whole body is mapped in stars. The whole body is mapped in sand. Just inviting the breath to flow like a cosmic wind in and around and through each of these stars. Eyebrow centre, Centre of the collar bones, Heart, Navel, The heart, Through the pelvis and all the way down to the toes. The breath is flowing all the way down the spine, All the way down the legs and out through the toes. And from the toes all the way back up to the star in the centre of the head in line with the eyebrow centre. And so bringing the awareness back to this star in line with the eyebrow centre and following the breath all the way down the body and out through the toes. And on the inhale flowing from the toes all the way back up to the star in the centre of the head. Bringing the breath all the way down to the toes and all the way back up. And so breathing ten breaths down the body and back up in total. All the way down, All the way back up. From the star in the centre of the head in line with the eyebrow centre, All the way down to the star in the centre of the head in line with the eyebrow centre. And from the toes to the star in the centre of the head in line with the eyebrow centre. And from here taking the awareness all the way down to the ankles and all the way back up. All the way down to the ankles on the exhale and on the inhale all the way back up to the star in the centre of the head in line with the eyebrow centre. Again breathing eight more breaths all the way down all the way back up. Star in the centre of the head. The star in the ankles. And when you've completed your ten breaths between the star in the centre of the head in line with the eyebrow centre and at the ankles coming back again to the first star placed. Twinkling in the night sky. And breathing this time all the way down to the knees forming a triangle of breath from the star in the head to the stars in the knees. And from the knees all the way back up all the way down following the breath down the spine down the legs to the knees and then from the knees all the way back up to the star in line with the eyebrow centre. So ten breaths in total. And when you've done your ten breaths between the eyebrow centre and the knees coming once again up to that space in the centre of the head in line with the eyebrow centre to that first star placed. And breathing from there all the way down the body to the pelvic floor. The centre of the pelvic floor. And from the centre of the pelvic floor back up the spine to the star in the centre of the head. All the way down to the pelvic floor and back up. So ten breaths in total. And the total of five breaths. Breathing up to the star in the centre of the head. And from there breathing down to the navel. And from the navel back up to the star in the centre of the head. Five breaths. And when you've finished those five breaths coming back up and resting at the star in the centre of the head. From there following the awareness down to the heart in the core of the chest. Breathing between these two for five breaths. The star in the centre of the head down the spine to the heart and back up. And then bringing the awareness once again to rest in the star in the centre of the head in line with the eyebrow centre. And breathing from there to the star in between the collar bones. That soft space there. And back up. All the way down and back. A total of five breaths. You may notice that the breath is becoming lighter, More subtle. And so just bringing the awareness back to that first star in the centre of the head and breathing from there out to the top of the nostrils. And back. Five breaths. From the star in the centre of the head to the top of the nostrils. And from there back to the star in line with the eyebrow centre in the centre of the head. And then bringing the awareness to the top of the nostrils. Eyebrow centre, Top of the nostrils and breathing from there down the nostrils to the base of the nostrils forming a very tiny triangle of breath. And back up on the inhale. Down the nostrils on the exhale and up into the eyebrow centre on the inhale. And a total of ten breaths. And back. Five breaths. From the star in the centre of the head to the top of the nostrils. And then taking the awareness into the whole body and without disturbing yourself too much, Turning to rest on the left side of the body. So that it's as if we're breathing into the right side. As if in turning to lie on the left, The right side of the body is being breathed. And ten breaths into this right side. Again, Plane? When you breathe your ten breaths into your body, Turn to the right side, Slowly turning to rest onto that side, So that the left side of the body is open. Gently turning to rest on that right side. Then breathing ten slow easy breaths into that left side. Gently turning to rest on that right side. Then once you breathe ten breaths into that open left side, Coming back to rest on your back. Breathing into the whole body, As if the whole body is being breathed. And we are simply the witness of that experience. . And then letting go of all directive breathing. And simply resting in this space of practice and experience that is Yoga Nidra. And then taking your awareness back to the first star placed in the centre of the head. And from there down to the star in between the two colobons. And in that place, Instead imagining the image of a full moon. Bringing the awareness down again to the centre of the chest to the heart. And resting the awareness there in this vast space. It's said it's through the heart that we connect with each and every conscious being. It's said that through the heart we connect with consciousness itself. Where we can connect with one another and with the divine. And so resting in this space, Welcoming yourself to this space. And then taking your awareness back to the first star placed in the centre of the head. And then taking your awareness back to the first star placed in the centre of the head. And then taking your awareness back to the first star placed in the centre of the head. And then taking your awareness back to the first star placed in the centre of the head. And so starting to make the breath a little louder. Starting to slowly bring yourself back. Breathing into the body. Inviting in alertness, Awareness and awake-ness. Starting to bring small movements into fingers and toes. And then if it feels like a lovely thing to do, Stretching the whole body out. Making the body deliciously long. And then when it feels good, Making the body deliciously small. Hugging the knees and rocking from side to side. And feel free to do this a couple of times as you need. So eventually coming to rest on a comfy side. This practice of Yoganidra in the Himalayan tradition is now over. This practice is now complete, Done and dusted. Thank you very much for listening.