Namaste and welcome to Yoganidra to prepare for sleep.
Settle in.
Lie down.
Find a comfortable spot.
Remove all distractions.
And Bring your arms by your sides.
Palms are pointing upwards.
Through the sky.
Close your eyes whenever you're ready.
Bring your legs apart slightly,
Feet are facing away from each other.
That you are.
Heads.
Lie comfortably.
Maybe pick your head up.
Tuck the chin in a little bit and lie your head down again.
And from there we start by inhaling for five seconds.
And exhale for seven.
And inhale again for five.
And when you exhale,
Hum,
Like saying something tastes good.
Exhale.
Inhale again.
And excel for seven OM GUM GANAPATAYI NAMAHA Removing all the obstacles.
Releasing your breath.
And slowly tune in to your right hand.
The right hand at any point in time if you lose Connection to my voice if you're drifting to sleep That's completely fine.
Whenever you realize Feel free to.
.
.
Shift your awareness back.
To my voice.
You are also allowed to drift into sleep.
Connect to the right hand.
If you feel there are any kind of vibrations,
A tingly sensation,
That is completely fine.
Allow that to be.
If you do not observe anything,
That is completely fine too.
Observed and lose stillness.
Nut body parts.
Connecting to the right hand.
From there we shift the focus,
The awareness.
A big thumb of the right hand to the index finger to the middle finger.
Honoring the fingers right now.
For the work that they are doing every day for us.
Coming to the ring finger the little finger.
The palm.
Top of the hand.
The wrist.
Holding your whole right hand in focus right here,
Right now.
And slowly coming up.
The right forearm.
Right elbow.
Right upper arm.
Right shoulder.
Holding your whole right arm in focus.
Observation.
In awareness.
Honoring the whole right arm.
Being grateful to your whole right arm.
Take an inhale for 5 seconds.
And exhale hum letting go of the right arm completely and connecting the right side of the hip.
Take your time to arrive there.
Letting go of the right arm.
And then shift your awareness.
The right file.
The big muscle.
Shifting your whole awareness to the right file The right knee.
And to the right lower leg.
Shinbone and the calf.
For the ankle with a heel.
To the sole of the right foot.
The top of the right foot.
The big toe of the right foot.
And the second the third.
And forth.
And the pinky toe holding your whole right foot in focus right now.
Holding the whole right foot in focus right now.
Observing.
.
.
Whatever it is Whatever you feel.
And done.
Connecting to your whole right leg.
On the toes.
The right side of the hip.
Honoring.
Finding gratitude for your whole right leg.
And inhale for 5 seconds.
And exhale for seven hum Letting go of your right leg.
And we're shifting the focus.
That's what we want.
The left arm.
Left hand.
Coming to the left hand.
Arriving in your time.
Take your time.
As soon as you're there Connect.
To the big thumb.
The index finger.
Or the middle finger.
The ring finger.
Your little finger.
Coming to the left hand palm The top of the hand.
Moving to the left wrist Holding your whole left hand in focus.
In awareness.
In gratitude.
Finding awareness.
Connecting to the left forearm.
Elbow.
Upper arm.
Left shoulder And again,
Holding.
The whole left arm.
From the fingers to the left shoulder.
In awareness,
In focus.
Left hand to the shoulders Building your hull left.
Arm in focus.
In awareness.
And finding gratitude for your left arm.
Inhale for 5 seconds.
And exhale for seven,
Hum.
MMMMMMMMMMMMMMMMMMMMMMMMMMMM Ciao.
Letting go of your left arm.
And slowly connecting.
The left side of the hip.
Connecting to the left side of the hip.
And when you arrived,
The left side of the hip.
We're connecting down to the left big PHY.
And big muscles.
Working for us every day.
Finding gratitude.
.
.
Honouring them.
Connecting to the left knee.
The left lower leg,
The shinbone and the calf.
The left ankle.
Left heel.
The left sole of the foot.
With a tap of the foot A big toe.
In a second.
Third.
The force and a pinky too.
Holding your whole foot in focus,
In awareness right now.
Connecting from the toes to the left side of the hip.
Holding your whole left leg in focus,
In awareness.
Holding your whole left leg in awareness.
Mmmmm.
Well done.
Shifting your awareness up to the perineum.
Between the anus and the genitals.
Lifting the awareness up.
To the perineum between the anus and the genitals.
Arriving there,
Taking your time.
And then connecting slowly the start of the spine.
And vertebra by vertebra we are climbing up until we arrive.
At the belly button level.
The navel.
Arriving at the belly button.
And there just feel in to how the natural breath flows into the belly And here.
Serve how you can.
Center breath to the front,
To the belly,
To the right,
To the left and to the back.
And feel how you're doing it.
Without forcing anything So just keeping your.
.
.
Natural breath.
And feel how belly just expands to the front,
To the right,
To the left,
To the back.
Let it go.
And plead with Him.
And coming up further.
Liming again up the vertebra.
Until we arrive at the solar plexus level.
Sternum,
Solar plexus area.
And there just feel in deeply.
All around your body.
Inside your body.
Just trying to observe.
What is happening there?
Letting go again reconnecting to the spine and climbing up further until we arrive.
Heart area,
Chest area.
And tune in.
Unite to your heart and your chest.
Honoring your heart.
Finding gratitude for your.
.
.
Chest and heart.
Climbing up further the vertebras.
Your neck to your throats.
Inhale for 5 seconds.
Hum out of your throat,
Feel the vibrations coming from your throat.
Mmmmmmmm Good job.
Move further up to your chin and your jaw.
Your lower lip and your upper lip inside the mouth to the roof of the mouth.
Mouth and the floor of the mouth.
Connect to your tongue.
Leave your tongue at the roof of the mouth.
Lay down softly.
And.
.
.
Close your lips slightly so there is just a little slit between the lips.
Coming to your nose.
Right nostril,
Left nostril.
Your ear is the right ear.
Left ear.
Your eyes,
The right eye,
The left eye.
And shift your awareness to in between the eyebrows together,
Coming to the.
.
.
Third eye.
And here we take an inhale and we are humming out of our nose.
Just try to do it.
Inhale for 5 seconds.
And hum out of your nose Mmmmmmm.
Come to the forehead.
And to the back of your head.
Give the awareness to the very top of your head,
The crown of your head.
And inhale for 5 seconds.
And exhale hum.
From here,
Release all the tension on your face.
All the tension.
The skin of your face.
Feel how the gravity.
.
.
Takes over.
And holds all of your skin.
Feel how the gravity takes over and holds on all of your skin.
And done.
Connecting to your arms,
Both of your arms.
Connecting to all the skin around your arms.
And also give the skin of your arms to gravity.
Just let gravity.
.
.
Take all the tension from the skin.
It's rejuvenating.
And connecting to your legs.
There as well,
Connect to all of the skin around your legs.
And let go of all the skin around your legs.
Feel how the gravity can take over.
And hold all the skin around your legs.
And we are coming up again.
To the perineum up to the throat and all the skin on your torso,
On the back.
Your bots.
All the skin around.
Your torso area,
Your belly,
Your chest.
Solar plexus area,
The whole back.
Let all the skin relax.
Feel how gravity is holding all of your skin.
And inhale for 5 seconds.
And as you're exhaling feel how you release all the tension on your skin the crown of your head Very toes of your feet,
All the skin.
Yes,
Relaxed.
This point we like to.
Imagine a peaceful area.
Imagine yourself sitting on a bench or lying in the grass.
And watching.
The moon,
Bright and inviting.
You too.
Try and sleep.
And no clouds in the sky.
Only the moon that you're seeing and some little more.
Sounds.
That are also inviting you to sleep.
There's peace.
All the skin feels comfortable.
Right warmth on your body.
You are amazed that there are no clouds in the sky and just this moon shining for you.
Nurturing you.
And inviting you to sleep.
Slowly.
You're welcome to drift completely into sleep.
And not hold back anymore.
To disconnect from my voice slowly.
And to nurture yourself.
Of sleep.
Made natural cleaning abilities of your body.
Rejuvenate your body this night.
May you have restful sleep.
And a slow breath.
To reign the night.
May you feel calm.
Body.
Mind and spirit.
In your whole being.
If this training helped you settle.
Leaving five stars.
Helps others find it too.
Thank you so much.
Your practice.
Of love and blessings.
Mokkha Samastah Sukhino Naramto May there be peace with you all beings.
