Good evening,
Sleepyhead.
Welcome to this Yoga Nidra for Sleep.
I'm updating this particular track just to improve the audio quality a little bit and to make some alterations to the middle of the track to include some Aum chanting.
So when I uploaded this track many moons ago,
I used a standard script as our Yoga Nidra teachers urge us to do.
The script is standardized,
It follows a particular pattern for Yoga Nidra so that the Yoga Nidra practitioner goes through the various stages in order.
This means that whenever you do any other Yoga Nidra,
You can expect the same steps and the same procedures to be met.
It's a very important aspect of Yoga Nidra practice.
So initially when I started these Yoga Nidra tracks,
I followed pretty much a script as given.
Over time I've been able to introduce some of my own ideas and my own expressions so you will notice that the Yoga Nidras over a period of time have changed in the way of content rather than structure.
As a matter of interest on the audio courses,
I believe,
I've uploaded a course on Yoga Nidra for Sleep which is becoming quite popular and that is a science-based course detailing the processes of Yoga Nidra and that you can follow for yourself just to understand the research behind Yoga Nidra which is current and very interesting to delve deep into.
One further thing before we go on to the actual track,
Please do consider making a donation here if you are benefiting from this track on a regular basis.
It really does help.
Thank you very much in advance.
Before we begin this Yoga Nidra,
We can increase the chances of a good sleep by making sure our environment is conducive for sleeping.
So make sure the room is dark and cool and that you are wearing comfortable clothes or are somehow covered with a blanket or light blanket to keep you warm.
Another trick that you might like to try is to actually put socks on your feet.
One feet are a magical touch to a good sleep.
Please try that.
So as this is a Yoga Nidra for sleep,
It doesn't matter if you lie on your side or on your back.
Find a position that you normally sleep comfortably in and then begin listening to this track.
Sleep well.
Allow yourself to sink more deeply into your bed and then let everything go.
Resting with one hand on your abdomen,
You are aware of your breath naturally moving in your body.
Release any judgment or criticism in your mind and simply be aware of the flow of the breath.
Notice how the hand feels the rising and falling of the breath.
Begin to allow any thoughts that are arising to simply go.
Do not engage in any of the mind stories that come up.
Over the next five or six breaths,
Imagine that you are stepping down gradually into a deeper state of relaxation and letting go at the same time.
Notice stillness arising.
Imagine yourself walking down into a beautiful private space where you can safely rest,
Free from any cares and worries.
You can feel the back of your body resting against the mattress.
You are aware of the sheets covering you or your night clothes.
You can hear any far away sounds that your sense of hearing radiate outwards without straining.
Notice that any sounds that arise are temporary and passing.
Notice also the space that occurs between each sound.
And notice when we listen to the space between the sounds,
How things seem to be friendlier,
More natural.
More normal.
Gently listening to the sounds that are closer.
The sound of my voice.
The sound in between the words.
The sound of your own breath.
Eyes lightly closed.
You are aware of the space you are in.
You can feel the wall and the ceiling.
The floor.
Your own body.
And in your mind's eye,
You can see yourself lying there.
Perfectly safe in the healing darkness.
You can feel your skin.
Your hair.
Allowing your face to be soft and relaxed.
Eyes sinking deeper into their sockets.
Allowing yourself to become aware of your own body.
So just notice your breath.
Your body moving naturally with the breath.
Without any effort.
With the life inside.
The life inside you.
Notice the sense of your out-breath.
Allow your attention to rest a little more on the out-breath than the in-breath.
You are aware of the breath coming in.
And the breath going out.
Notice how naturally the breath going out becomes a little longer in duration.
Notice the space between breaths.
Be aware of the space that appears in your body naturally.
Comfortable in the bed.
Comfortable in yourself.
Notice how the breath becomes slower and slower as you are resting more deeply now.
I feel my heart.
I feel my breath.
I am present and I am whole.
I am resting deep.
I am practicing yogic sleep.
And so to the rotation of consciousness.
And if you fall asleep from here,
That is absolutely fine.
Rest your awareness at each point for a brief moment.
Let's begin.
The point between your eyes.
Throat.
Right shoulder.
Right elbow.
Middle of the wrist.
Back of the right hand.
Tip of the thumb.
Tip of the forefinger.
Tip of the middle finger.
Tip of the ring finger.
Tip of the little finger.
Center of the right palm.
Middle of the right hand.
Right wrist.
Elbow.
Right shoulder.
Throat.
Left shoulder.
Left elbow.
Middle of the wrist.
Back of the left hand.
Tip of the left thumb.
Tip of the forefinger.
Tip of the middle finger.
Tip of the ring finger.
Tip of the little finger.
Palm of the left hand.
Middle of the wrist.
Left elbow.
Left shoulder.
Throat.
Heart.
Right chest.
Heart.
Left chest.
Solar plexus.
Navel.
Pubic area.
Right hip.
Right knee.
Right ankle.
Top of the foot.
Tip of the big toe.
Tip of the first toe.
Tip of the second toe.
Tip of the third toe.
Tip of the fourth toe.
Sole of the right foot.
Right ankle.
Right knee.
Right hip.
Pubic area.
Left hip.
Left knee.
Left ankle.
Top of the left foot.
Tip of the big toe.
Tip of the first toe.
Tip of the second toe.
Tip of the third toe.
Tip of the fourth toe.
Sole of the left foot.
Left ankle.
Left knee.
Left hip.
Pubic area.
Navel.
Solar plexus.
Heart.
Left chest.
Right chest.
Heart.
Throat.
Third eye.
Top of the head.
Your whole body.
Your whole body.
Your whole body.
I'm resting in presence.
I'm practicing yogic sleep.
Be aware of the inner space of the body and the inner life.
You experience the space inside you in which all of your life is held.
All of your experiences.
All of your creativity.
Allow yourself to experience this space.
Feel your mind.
Feel your mind as energy.
Notice how this energy moves as your thoughts move.
Notice that you can notice this feeling of movement without judging or criticizing.
Simply allow the energy to be there.
Do not enter the thoughts.
Just notice them arising and falling.
You begin to notice and feel the space between the thoughts.
The space between our consciousness and our thoughts.
And the space between our awareness and the energy field of thought.
You can feel the space inside your own body.
The solid feeling of your own body and the wear of the space within.
You are aware of the sense of life that occupies all the space within you.
Resting in your bed.
Resting in yourself.
In your safe space.
The breath moving gently.
The space in the breath.
The space behind the breath.
The space in your heart.
The space within your whole being.
And your whole being in the space.
Resting in the space of your own life.
Gently aware of the feeling of wholeness.
The space that is your own life.
I'm resting in presence.
I'm practicing yogic sleep.
Allow yourself to feel your whole body becoming light.
Almost as if your body floats up from the bed and floats toward the ceiling.
Your head is light and weightless.
Your limbs are light and weightless.
Your torso floating.
The whole body.
There is no feeling of gravity pulling on you.
Your bones are full of space and light and you are rising higher and higher and higher.
As you near the level of the ceiling gently let that lightness go and replace it with a feeling of heaviness so that you slowly descend back sinking deeper into the bed.
Heaviness in the legs.
Heaviness in the hands.
Perhaps one hand is more heavy than the other.
Heaviness in your arms.
Heaviness in your head.
This heaviness is coming from within you.
The solidity and denseness of your body heavier and heavier pressing down into the bed and then just letting this heaviness go.
I'm resting in presence.
I'm practicing yogic sleep.
Imagine in your mind's eye a warm golden light about the size of a tennis ball pulsating gently and slowly about 10 centimeters above your head as pulsations emit a warmth that is relaxing healing reassuring.
Bring this warm golden light into your crown region invite this light into your body feel its slow pulsations spreading through the top of your head the light moves naturally to your third eye region and sinks toward the mid area of your brain slowly pulsating light bringing relaxation and peace to this region you will notice yourself becoming less anxious the golden light moves to the throat chakra its gentle pulsations here calm the self-talk the chatter there is a positive feeling of self here the golden light now moves to the heart chakra notice the radiating warmth notice feelings of compassion love and caring the golden light moves to the solar plexus notice any feelings of fear being taken for granted being dispersed by this pulsating light the body relaxes even more there is a feeling of certainty of homecoming the golden light moves gently to the sacral chakra as the light pulsates there is a growing feeling of balance satisfaction safety the light moves to the root chakra at the base of the spine by the perineum becoming strongly grounded you belong here this is your home you feel stable confident and strong the golden light continues moving slowly down your legs into the soles of your feet feel it pulsating its warmth your feet are becoming noticeably warmer adding to the deep sense of safety and comfort that you feel I am resting in presence I am practicing yogic sleep with your mind's eye picture a path in front of you leading from wherever you are off into the distance you are not sure where this path leads but it seems to be inviting you to come you are drawn by your curiosity to see where it leads as soon as you make the decision to follow the path you notice yourself walking along it easily the scenery slowly changes from where you are to an open green pasture you notice a fresh wind blowing through the tall grasses swaying of the grass almost covers the path but you walk confidently forward feeling the grass brush away breathing deeply of the fresh air that fills your lungs the sky is blue there are some white puffy clouds and the sun shines on you the path enters a forest and you find yourself surrounded by trees of every sort sun filters through the leaves you notice it is cooler here but warmly so and inviting you feel welcome here and move on the path begins to send slowly towards a babbling river you see its clear waters and stop for a second to drink refreshingly from the stream after drinking deeply you look up and are surprised to see a beautiful stag on the path ahead of you he is a strong and noble figure there seems to be a recognition taking place in your minds between you and him there is no fear only calm strength he bids you to follow him you follow the stag trust him completely you have no fear you rejoice in the beauty of the forest and the company of your guide eventually,
After a long time walking the stag leads you to a clear path a clearing in which stands a charming cottage as you enter the cottage you bid farewell to the stag knowing that you will see him again as needed the inside of the cottage is warmed by a fireplace there are some comfortable chairs and other furniture there you can smell the aroma of delicious food slowly cooking you know this has all been prepared for you that you are safe here and you are welcome as you go home suddenly feeling very,
Very tired you are drawn to a huge bed covered in duvets of the softest elm you are tired after your long trip you climb into the bed under the duvet feeling its welcoming warmth envelop you you promise to yourself that you will happily explore the cottage more later but for now just before you go home you say to yourself you remember your Sankalpa you remember your Sankalpa and you take that seed with you letting go into yourself there is nothing to disturb you just the feeling of your body your whole body your whole body your whole body my quietly and deep awareness Sankalpa
