Springtime Yoga Nidra With Sukhmani

Relax and do nothing but follow the sound of Sukhmani's soothing voice for this Springtime edition of Yoga Nidra. Get comfy and go inward to plant seeds for growth, transformation, and ultimate relaxation. Yoga Nidra is like a yogic sleep where you gently keep your awareness and senses in an active state but the body and mind deeply relax. This is an ancient practice that includes sound healing within. Have a blanket and make sure you have headphones for this amazing audio experience.

Transcript

Lying on your back.

Please take a moment to make yourself as comfortable as possible.

Use any props you have available to support your body.

You can cover yourself with a blanket if you'd like.

Let your shoulders soften away from your ears.

Readjusting is necessary.

Check for any bumps or clothing or jewelry or anything beneath you that might draw your attention away from your practice.

Make sure your spinal column is straight,

In line with the head and neck.

Palms are facing up.

Allow your eyes and mouth to remain gently closed.

As you settle a little deeper into Shavasana,

Just bring your awareness to the spaces between your body and the earth beneath you.

Invite your body to soften and rest.

As you begin to surrender into relaxation,

Notice the spaces between your body and the earth becoming smaller and smaller.

Your body relaxed,

Lying on the floor.

You are still and relaxed.

Do your best to remain in this state without movement.

Set aside anything that's on your mind.

Right now there is nothing you need to do.

Set everything aside for this time to connect within.

All you need to do is follow the sound of my voice.

Take a deep breath in and a long breath out.

Take another deep breath in and as you exhale,

Feel yourself settle and let go.

Completely surrender all doing.

Take another deep breath in and as you exhale,

Mentally chant the mantra Om.

Om is the sound and container of all things.

Nature,

The sun,

The moon,

The seasons,

The universe.

Imagine the frequency Om surrounding your entire body.

Your body immersed in light.

You are aware of that space but also aware of the body at the same time.

Feel the stillness.

Rest in the energy surrounding you.

Allow that energy to merge and sink and expand into the earth below you.

Become aware of distant sounds.

Allow your sense of hearing to extend out.

Receiving all sounds effortlessly and without analysis.

Simply receiving with effortless awareness.

Listen to the soft sound of your body breathing.

Feel the body resting.

Your body breathing itself.

No need for deep concentration,

Just effortlessness and awareness.

Now say to yourself mentally,

I'm going to practice yoga nidra and I'm going to remain awake and aware.

The practice of yoga nidra has now begun.

Spring is here.

All of nature is waking up.

Rested and renewed and ready to spring forth in beautiful new ways.

All of life is new and you can emerge in a radiant new form too.

Re-energized,

Fresh.

The season of rest is gently ending and the season of light is arising.

Allow yourself to imagine change for yourself.

Leave behind any old ideas or behaviors that feel heavy.

What will you leave behind?

Allow space for a metamorphosis.

Trust your inner knowing.

Know that it is perfectly natural to follow the rhythm of change right now.

You're embracing the potential in change and growth.

Ready for new experiences,

New perspectives,

New learning,

New levels of joy,

Peace and knowledge.

Picture yourself reinvented.

What will it look like?

What will it feel like?

Go deep inside now.

Deep inside to notice your heart's deepest longing.

What is your heart desire?

Allow your heart to lead the way into what we call a sankalpa.

A positive I am type of statement in the present tense as if it's already happening.

For example,

I flow with life.

I am safe.

I have everything I need.

If one doesn't come up,

I encourage you to use the sankalpa I am the witness and see what comes.

Know that your heart's desires will be amplified by the energy of spring.

Repeat that sankalpa three times.

Take a deep breath in and a deeper breath out.

Now setting the intention for spring,

Say to yourself mentally now,

I shift beautifully into the season of rebirth.

I shift beautifully into the season of rebirth.

I shift beautifully into the season of rebirth.

We will now begin a rotation of awareness.

All you have to do is allow your awareness to follow my voice as I guide you from point to point within your body.

Maybe imagine light at every point that I mention.

You don't need to worry if you don't hear everything I say.

The soul is always listening.

Without moving,

Bring your awareness to your mouth.

Become aware of your tongue,

Lower jaw,

Lower row of teeth,

Upper row of teeth,

Gums,

Upper lip,

Lower lip,

The space between your lips,

The cheeks,

Your right ear,

Your forehead,

Both temples,

The top of the head,

The back of the head,

The tip of the nose,

The right nostril,

The left nostril,

The right eyelid,

The left eyelid,

The right eye,

The left eye,

The right eyebrow,

The left eyebrow,

The space between the eyebrows.

Now go to the right hand,

The right hand thumb,

The second finger,

Third finger,

Fourth finger,

Little finger,

The palm of the hand,

The back of the hand,

The wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Right armpit,

Ribs,

Waist,

Hip,

Right thigh,

Knee,

Calf,

Ankle,

Heel,

Sole of the foot,

Top of the foot,

Right big toe,

The second toe,

Third toe,

Fourth toe,

Little toe.

Go to the left hand,

The left hand thumb,

The second finger,

The third finger,

Fourth finger,

Little finger,

Palm of the hand,

Back of the hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Left armpit,

Ribs,

Waist,

Hip,

Left thigh,

Knee,

Calf,

Ankle,

Heel,

Sole of the foot,

Top of the foot,

Left big toe,

Second toe,

Third toe,

Fourth toe,

Little toe,

The groin area,

Right buttock,

Left buttock,

Lower back,

Mid back,

Upper back,

Right shoulder blade,

Left shoulder blade,

Back of the neck,

Back of the head,

Right inner ear,

Left inner ear,

Roof of the mouth,

The throat,

The right collarbone,

Left collarbone,

Right chest,

The middle of the chest,

The upper abdomen,

The navel,

The lower abdomen,

The groin,

The whole spine,

The whole head,

The right arm,

The left arm,

Both arms together,

The whole right leg,

The whole left leg,

Both legs together,

The whole front body,

The whole back body,

Be aware of the whole body,

Awareness in the entire body.

Now bring your awareness to your breath,

Follow the gentle tide of your breath without altering it.

In through the nose and out through the nose.

Notice the body breathing itself.

Tune your awareness to your nostrils.

Without making any changes to your breath,

Imagine that the breath is coming in from two separate streams.

Two streams coming in through the nostrils and meeting at the point between the eyebrows.

The eye of intuition.

Two streams from afar meeting at the third eye.

Feel the third eye center.

Another light there with every breath.

Now envision your breath as a golden light flowing up and down your spinal column.

With your inhale,

The golden light flows from the tailbone to the crown of the head.

With your exhale,

It flows from the crown of the head back down to the tailbone.

A cosmic tide of prana.

Stay with your breath as it flows up and down your spinal column.

Golden,

Vibrant,

Radiant light.

Invite healing as you breathe.

Invite balance as you breathe.

Stay with your breath as it flows up and down your spinal column.

Now begin to count your breaths backwards from 27 to 1.

Like this,

Inhale 27,

Exhale 27,

Inhale 26,

Exhale 26,

And so on.

Say the numbers mentally as you count your breaths.

If you lose count or finish,

It's okay,

Just go back to 27 again and continue.

Wherever you're at,

You can cease counting.

Now we begin to manifest sensations in the body.

Start by developing the feeling of heaviness,

Each part of your body becoming heavier and heavier,

Sinking into the surface beneath you.

Feel heaviness in the hips,

The back of the chest.

Let the spine sink into the ground.

Feel heaviness in the hips,

The back of the chest.

Now let go of the sensation of heaviness,

Completely let it go.

Release the sensation of heaviness from every part of your body.

Now awaken the sensation of lightness in the body.

Feel that every part of your body is filling up with lightness like a helium balloon.

The body become lighter and lighter,

The entire body floating up,

The lightest air,

Absolute lightness.

The right arm floating,

The left arm floating,

The right leg floating,

The left leg floating,

The entire body floating up.

Now let go of the sensation of lightness and allow your body to gently release into the feeling of floating.

Know you can manifest or let go of the sensation of heaviness and lightness whenever you need to.

Bring about the sensation of heat.

Your right leg warm,

Your left leg warm,

Both arms warm,

Your torso is warm.

Take a deep breath in and as you exhale the whole body becoming hot.

All at once your body now becomes cold.

Legs are cold,

Arms cold,

Torso cold,

The entire body cold.

Now let that go.

Now we begin the process of allowing the subconscious mind to open and creativity to flow.

I will speak a series of images.

Allow your mind to jump from image to image as you continue to be the witness,

Simply watching with detached awareness,

A pink scarf,

A bowl of berries,

A morning sunrise,

A pine tree,

Raindrops on a window,

A mermaid,

Red bricks,

A clear blue sky,

A yellow butterfly,

A golden key,

Waves breaking on a deserted beach,

A smiling Buddha,

A blooming rose,

The ocean at sunset,

A night sky full of stars,

Infinite space,

Infinite space.

Imagine that you are standing outside in nature.

You feel your bare feet on the earth and the sun on your skin.

In the distance you see a path leading into a forest.

Once you walk into the forest,

The shade from the trees cools your skin.

On this path you notice an opening near a grove of large boulders and trees.

You walk closer and notice the opening is a cave.

You step into the cave where you see a single lit candle.

You realize you've stumbled into a sacred temple.

You sit down upon the earth.

A sense of calm washes over you.

You feel at peace with all that is.

You need nothing from the outside world.

You gaze into the candle flame.

You drop into deep meditation.

Behind your eyes you still see the flame.

Within the flame you see the purest golden stone untouched by the flame.

On the surface of that crystal you see your sun kalpa inscribed.

Imagine gazing into that flame once again.

The seed is no longer in the flame,

The crystal is no longer in the flame.

It is now in your heart.

Once again repeat your sun kalpa,

Your I am statement,

Three times quietly,

Internally,

With meaning.

Let your body relax and absorb the sounds that you hear surrounding you.

Mm Em you you you you you you you you you you you you you gently guide your awareness back to your physical body lying on the earth become aware of your breath your body slowly breathing in and out recalling anything that spoke to you today in your practice make any movements with the body that feel good wiggle your fingers and toes without opening your eyes become aware of your surroundings as your awareness comes back invite your breath to deepen when you feel ready stretch your arms long overhead extend your legs long point your toes and take a full body stretch slowly roll over into the fetal position on your right side this posture resembles the fertile seed new beginnings take a moment here repeat mentally I shift beautifully into the season of rebirth if you would like to come up to sitting of course you may do so or you may remain on your back as we close the practice tonight hold the feeling of shifting with ease and peace into the season of spring let's chant together a long om and three shantis for peace peace within and expressing peace out into the world deep breath in shanti shanti shanti your yoga nidra practice is now finished thank you so much for being with me tonight I hope you sleep well happy spring love you all see you next month next one is on the 18th of April see you soon lots of love

Reviews

I very much enjoyed this yoga nidra, especially the healing sound scape at the end felt wonderful!