Yoga Nidra With Sukhmani

Relax and do nothing but follow the sound of Sukhmani's soothing voice for this beautiful yoga nidra journey. She invites you to get comfy. go inward and explore for an efficiently deep relaxation. Yoga Nidra is like a yogic sleep where you gently keep your senses and awareness in an active state but the body and mind deeply relax. This is an ancient practice that includes sound healing within. Have a blanket, a surface to lie comfortably upon.

Transcript

So settling yourself comfortably,

Lying fully supported in Shavasana,

Using any props that you need for your advantage in this position.

Comfort is key.

Just trying to prevent any physical distractions as you're lying there.

Shooting to be as still as possible throughout the practice.

Of course you can move if you need to.

That's just kind of the goal.

Make adjustments as you need.

Remember that vaguely hearing what's going on during the practice is common,

Especially at the beginning.

And even when we're engaged,

Just follow my voice as an anchor to this present moment.

So let's begin by taking a deep breath in through your nose and sigh it out.

Listening,

Participating,

Staying alert and accepting what happens in the practice.

Taking a big breath in through the nose and again sigh it out.

And ah,

Ooh and ohm.

And we'll be working with the mantra,

Soham within this practice.

So just so you know in the Sanskrit,

Definition,

Translation,

I am that,

All that is.

Acknowledging our connection with the universe,

Our heart's connection,

Our soul's connection.

And with the eyes closed start lifting and lowering your eyebrows several times.

Breathing as you need to.

Raise and lower your eyebrows and then let them rest in stillness.

Then moving your jaw around,

Releasing tension.

Begin to rest your jaw.

Letting the tightness and tension drain away.

Always feeling softness all around your jaw and mouth.

And gently moving your head from side to side.

Just a few times turning.

Then bring your head back to the center.

And have your nose,

Your chest and your navel in a straight line.

Feel free to have your chin tucked slightly so that the airflow,

The energy flow is easy.

And again take one more deep breath in and sigh it out.

And then just taking a few breaths on your own in whatever style you choose.

Softening and releasing.

And scoot your shoulders down from your ears.

Snuggle your shoulder blades nicely underneath for comfort.

Place your arms beside you,

Comfortable distance away from your body.

Relax your hands.

Put your fingers about a little bit.

Twinkle open and close the fist,

The hands a few times.

Allow your fingers to rest comfortably with your palms up once you're finished.

Start noticing your low back,

Adjust under there until it feels more stable and even.

Once you're done begin wiggling your toes.

And rest your toes.

Repeat a comfortable distance apart.

Scan your body picking up on what's happening.

Make any other adjustments you need for more comfort and ease.

Take a deep breath in through the nose and fully exhale.

And it's time to connect with our heartfelt pledge or sankalpa,

That intention that comes from deep inside that warms your heart.

We use this to develop a positive quality like confidence or kindness or for changing a behavior,

Supporting your spirit,

Reflecting something that gives meaning and purpose to your life's direction.

It can be a three word sentence like,

I am healthy.

When using this sankalpa,

Consistency pays off.

So use one that you've established if you have one.

That'll give it time to take root and grow and thrive.

If you do have one now,

You can repeat it a few times with heartfelt intention and conviction.

If you don't have one,

It could be time to formulate one and just let it come to you.

It doesn't happen tonight.

That's okay.

Maybe your intention could be to receive what you need.

Take a big breath in and say it out.

Reminding yourself to stay aware and alert,

Doing your best not to fall asleep.

Let's take an awareness tour throughout your body now.

Simply follow along,

Flowing as we go.

If it helps,

It's fine to picture the places as they're named.

Experiencing light there or physical sensation,

Just having a concept of it,

Going with whatever comes easiest.

You may silently repeat each location of the body to yourself as you mentally follow along,

Further experiencing the flow of energy.

No movement.

If attention wanders,

Pick back up wherever we are.

Seeing your attention to your right foot.

Noticing your big toe,

Second toe,

Third toe,

Fourth toe,

Baby toe.

Seeing the top of the foot,

The bottom of the foot,

The heel,

The ankle,

Calf,

Knee,

Thigh,

Hip.

Moving up the side of the body to the armpit,

Shoulder,

Elbow,

Wrist,

The thumb,

Index finger,

Little finger,

Ring finger,

Little finger,

Back of the hand,

The palm of the hand,

The whole hand,

The whole arm,

The whole shoulder,

The whole right side,

The entire hip,

The entire leg,

The entire right foot,

Over to the left foot,

The big toe,

Second toe,

Third toe,

Fourth toe,

Baby toe,

Top of the foot,

Bottom of the foot,

Heel,

Ankle,

Calf,

Knee,

Thigh,

Hip.

Moving up the side of the body to the armpit,

Shoulder,

Elbow,

Wrist,

The thumb,

Index finger,

Little finger,

Ring finger,

Little finger,

Back of the hand,

Palm of the hand,

The whole hand,

The whole arm,

The whole shoulder,

The entire left side,

The whole hip,

The whole leg,

The entire left foot,

Noticing both feet,

Both legs,

The base of the spine,

The low back,

Middle of the back,

Upper back,

Neck,

Back of the head,

Top of the head,

The forehead,

The right eyebrow,

Left eyebrow,

Third eye point,

Right eyelid,

Left eyelid,

Right eyeball,

Left eyeball,

Both eyes,

Sensing both eyes,

The line between the eyelids,

Where the eyelids touch,

The bridge of the nose,

The tip of the nose,

Upper lip,

Lower lip,

Jaw,

Right ear,

Over the top of the head to the left ear,

Inside the head between the ears,

The inside center point between the ears,

Inside the mouth,

The roof of the mouth,

The bottom of the mouth,

Inside the cheeks,

Sensing your tongue,

Where it is in the mouth,

Perhaps using your tongue to tickle the roof of the mouth,

A gentle pressure tongue on the roof of the mouth,

And now allowing the tongue to softly hover,

Sensing any moisture,

Feeling the moisture inside the mouth,

Feel free to swallow,

Settling further into comfort,

Ease,

Noticing the throat,

The base of the throat between the collarbones,

Sensing,

Getting in touch with the heart,

The upper abdomen,

The navel,

Lower abdomen,

The base of the spine,

The whole backside of the body,

Including the heels,

The head,

The hands,

Being in touch with the contact points where the back of your body touches the surface supporting you,

Noticing how the surface totally supports you,

All of the contact points at once,

All of the contact points at once,

The whole front side,

The space around the front of your body,

Both sides,

Front and back as one,

Noticing the head,

The face,

The brain,

The head,

The face,

And the brain,

All one piece,

Sensing and noticing the whole self,

The entire self,

And inside your whole self,

Sensing into the space surrounding your whole self,

Sensing both inside and around your whole self,

Your whole self oneness,

Settling in even deeper,

Doing your best to stay aware and alert while noticing your entire experience,

Turning your attention to your breathing for a while,

Leave it be,

There's no need to fix it or change it,

Attention to the breath as it is,

Feel free to rest your attention around the home of your heart where you're breathing,

As if your heart is breathing for you,

Being centered with your heart,

At home with your heart.

Now begin using so hum as a mantra,

Use it as a relaxing lullaby and for staying awake with awareness,

Each time you inhale silently say so,

Each time you exhale silently say hum,

That's it,

Repeating so when breathing in and hum when breathing out,

If you notice your mind wandering,

Kindly and gently turn your attention back into breathing with the so hum mantra,

Continue chanting so hum with your breath mentally.

Now begin to breathe in and out,

Inhale and exhale,

Inhale and exhale,

Inhale and exhale,

Inhale and exhale,

Continuing on you may simply listen to your breath,

Noticing how the inhalation naturally sounds like so on its own and how the exhalation sounds like hum,

Practicing awareness without words,

Whenever it helps,

Feel free to silently say so hum.

Allowing your tongue to soften now.

Let the tongue hover in your mouth,

Simultaneously having your breathing very heart centered.

Start focusing attention on your eyes,

Becoming aware of your eyes cradled and resting in their sockets,

Becoming aware of the eyelids touching and covering your eyes like eye shades.

Even though your eyes are closed,

You can still see.

Start focusing your inner vision,

Watching whatever appears on the inside shade of your eyelids,

It might appear dark,

There may be some color,

Shapes,

Coming and going,

It doesn't matter what's there,

What matters is watching whatever comes and goes.

No need to comment,

No need to refocus,

Just let your eyes rest,

Watching the coming and going.

Let your eyes rest even more now,

Noticing the quiet within,

Still watching that inner space,

Continue simply looking,

Softly gazing inward,

Watching the stillness.

Enough of Tome Universe,

Mt.

Now bring your attention to your heart center and your breathing once more with your quiet eyes,

Soft tongue,

Feeling the heart center.

Take your attention to whatever you're experiencing in this moment,

Perhaps with a sense of inner peace,

Delight,

Satisfaction,

Allow its presence to be.

If it helps,

Remember a time when your heart felt full,

Perhaps you're in nature,

Mesmerized by a beautiful sunset,

Perhaps having a good time with others,

Laughing,

Loving,

Maybe cuddling with a pet.

Bring something alive,

Real or imagined that touches your heart,

Sensing it by having a concept of what it looks like or what it looked like,

How it felt,

How it feels,

Sounds,

Tastes,

Sounds,

Embellishing this heartfelt feeling however you like,

Bringing it to the surface,

Feeling those sensations,

Feelings,

Feelings,

Heartfelt experiences.

And gently let that memory fade away or that experience fade away,

Now not having to rely on anything else for heartfelt awareness or contentment,

Joyfulness,

Ease,

Being in touch with this constant,

Unconditional inner joy that is already yours,

Always.

This is the portal to your heart,

Deeply knowing your heart as loving and loveable.

Sit with your heart,

Quiet eyes,

Soft tongue,

Heart centered.

Your heart is like an antenna transmitting qualities of the heart,

Capable of giving and receiving genuine heartfelt love.

Listening with your heart,

Openness,

Receiving guidance.

And now let all of this fade away into blissful,

Timeless,

Spacious awareness,

Unconditional love,

Peace,

Joy,

And presence.

Now,

In this holistic moment ofannah there is withdrawal,

Acceptance,

Relaxation,

Agreements,

You you you you you you you you you you you it's time to transition flowing into remembering your heartfelt sankalpa bringing your sankalpa back to mind repeat three or so times with feeling from your heart allowing it to sink in deeply and meaningfully imagine how it would be if it were already so and so it is and so it is take a big breath in and sigh it out coming back into awareness become aware of your breath without altering it or changing it following the wind in and out of the nostrils listening to the sounds of so upon the inhaling and hum on the exhale and as you like begin to breath a little more fully allowing that deeper breath to bring awakening balance restoration becoming more aware of the whole body simply being here experiencing peace comfort joyful energy you can set the intention to bring this joy into our sleep beginning to become more and more aware of this time and place begin to move your fingers and your toes if you'd like welcome to do a little stretching and as you're ready rolling over onto your side if that feels good curl up for a little while breath is fluid body fluid and soft enjoying this in between space notice whatever you notice remembering to follow the heart's truth its guidance continuing on your life of meaning and purpose you can use this so hum breathing mantra anytime you like close the practice you're welcome to chant with me long three shanties peace peace peace deep breath oh shanti shanti shanti Thank you for joining me tonight,

Take your time.

Love you.

See you soon.

Many blessings.

Reviews

It’s a lovely nidra with beautiful guidance. I’ve been doing it almost everyday for a week now. It makes me feel sooo good!!! Thank You!!

A wonderful Yoga Nidra practice! 🙏🏻

What an amazing voice and meditation. Thank you 🙏🏻