Yoga Nidra for sleep, also known as yogic sleep, combines mindfulness and guided relaxation to help you tap into your body's innate ability to heal and restore. By practicing Yoga Nidra, you can effortlessly release tension, reduce stress, and experience true relaxation. “Getting a good night’s sleep is vital for our health and wellbeing.”
Sleep deprivation has been related to a range of significant health concerns, including heart disease, diabetes, stroke, depression, and other chronic disorders.
Are you tired, exhausted, or stressed?
Yoga Nidra for sleep may provide you with the restful sleep you require. Yoga and Yoga Sleep can assist in creating regular restful sleep patterns by utilizing gentle movement, breathing methods, and relaxation.
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Julie Bladon is a qualified Yoga Teacher, Lomi Lomi (Ka Huna) Bodyworker, Meditation Teacher, and writer. Harness the Power of Yoga Nidra: A Guide to Achieving Optimal Sleep and Rest
Experience the transformative power of yoga nidra for sleep and unlock the key to achieving optimal sleep and rest. In this comprehensive guide, we delve into the practice of yoga nidra, a deeply relaxing and rejuvenating form of meditation that promotes a state of conscious rest. What is Yoga Nidra for sleep?
Yoga Nidra, also known as yogic sleep, combines mindfulness and guided relaxation to help tap into your body's innate ability to heal and restore. By practicing Yoga Nidra, you can effortlessly release tension, reduce stress, and experience true relaxation.
Discover how this ancient technique can enhance the quality of your sleep, promote deep rest, and rejuvenate your mind, body, and spirit.
"Be the person your soul wishes you to be." - Don Weyant
Offering step-by-step instructions for beginners. Try binaural beats, solfeggio frequencies, guided meditations, and healing meditation music. Our top-rated podcast, with 34 million downloads and 100,000 Spotify followers, explores the profound benefits of meditation. Visit Our Main Website: https://www.MeditationLifeSkillsPodcast.comPodcast Disclaimers: This podcast is not medical advice or a substitute for professional diagnosis or treatment. This podcast needs expert advice and independent verification to reach conclusions. Content-related losses are not our responsibility. AI language models were used to create podcast content for information and enjoyment alone.
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We appreciate your interest in today's Meditation
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Life Skills podcast. We're sincerely grateful
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for your support. Let's prepare now for this
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yoga nidra session. Let's get comfortable. Lay
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on your back in shavasana with your feet apart,
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arms away from your body and palms facing up.
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Let your body sink into the floor. Get comfortable
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now And let your body think deeply into the ground
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Be comforted at this time that everything is
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okay Nothing else matters right now Everything
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is okay There's nowhere to go and nothing to
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do. This time is for you. You are here simply
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to feel your body and to listen. Do not worry
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if you do not hear everything I say. It is natural
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to float in and out of conscious hearing. The
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deepest part of you, your core self is always
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listening. Whatever your experience today, this
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practice will still work. Simply listen without
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trying too hard. You're in a safe environment,
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a protected space, a held space. Come into stillness
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now and remain still for deep rest and deep nourishment.
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Keep listening, deep listening. If you hear sounds,
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just let these sounds pass over you. Do not judge
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these sounds, simply allow them to occur. and
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fade away. Feel your natural breath. Your natural
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breath flowing through you. Settle into your
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body. Settle your body into the earth. Feel the
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earth underneath you holding and supporting you
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in your practice today. Allow your bones to become
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heavy and feel your bones heavy and sinking into
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the earth. Deep inside now, what is your heart's
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deepest longing? Listen and let the answer come
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from your heart. What does your heart desire?
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Create a sankalpa, a positive intention affirmation
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based on your heart's longing. A positive statement
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in the present tense, as though it's already
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happening. For example, you could state with
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feeling, I am successful in all that I undertake.
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Or I have total health. Or I am more aware and
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efficient. So go ahead now and come up with your
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own positive intention. State it three times
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to yourself as though it's already happening.
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this truth again at the end of the session. It
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is indeed the truth. Now let your consciousness
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move through your body as you are guided. Feel
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each body part then move on to the next when
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prompted. quite quickly through the body so try
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not to linger or to think and do not worry if
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you cannot feel every body part. Feel sensation
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in your mouth. Feel the roof of your mouth underneath
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the tongue. The teeth. Gums. The center of the
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tongue. The tip of the tongue. Inside the right
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cheek. Inside the left cheek. Sense taste in
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your mouth. Now feel all of the parts of your
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mouth. All together as a whole. The entire mouth
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a sensation as radiant energy. And now feel your
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nose. The length of the nose. The tip of the
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nose. The nostrils. The right nostril. The left
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nostril, both nostrils. And feel your breath
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passing through the nostrils. Sense smell. Feel
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your whole nose as energy, as prana. as vibration
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and really feel your nose and now feel your ears
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feeling the wrinkles and folds of the ears the
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backs of the ears the earlobes ear canals the
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inner ear and feel your ears hearing listening
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receiving sound and feel your ears as glowing
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orbs of sensation and vibration really feel your
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ears and now feel your eyes eyelids each and
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every eyelash The surface of your eyes. The centre
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of the eyes. The backs of the eyes. Behind the
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eyes. And feel your eyes as radiant orbs of energy,
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colour and sensation. Become aware of your crown.
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The right palm, thumb, first finger, second finger,
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third finger, fourth finger, all fingers. Feel
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the whole hand with all the fingers. The right
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wrist. Feel your throat centre, left palm, thumb,
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first finger, second finger, third finger, fourth
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finger, all fingers. Feel the whole of your hand
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with all of the fingers. The left wrist, forearm,
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Elbow, upper arm, shoulder. Feel your throat
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center, heart center, solar plexus, the navel,
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right hip, thigh, knee, right lower leg, ankle,
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top of the foot, sole. right toe, the second
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toe, third toe, fourth toe, fifth toe and feel
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the entire right side of the body. Feel your
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navel, left hip, thigh, knee, left lower leg
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of the foot, the sole, the big left toe, second
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toe, third toe, fourth toe, fifth toe. Feel the
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entire left side of the body. navel center, solar
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plexus, heart center, throat center, the mouth,
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the third eye, the crown. Feel the right side
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of your body. Feel the left side of your body.
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Feel the right side of your body Feel the left
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side of your body Feel the midline Where the
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right and the left join And feel now the back
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body the heels, calves, backs of the knees, backs
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of the thighs, the buttocks, the lower back,
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ribs on the back, shoulder blades, between the
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shoulder blades, the spine, back of the neck,
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back of the head, backs of the hands, Arms Elbows
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Shoulder blades The back of the heart Feel the
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whole of the back body And now feel the front
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body The crown Forehead Eyes Nose Cheeks mouth,
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chin, jaw, throat, collarbones, chest, shoulders,
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arms, the inner elbows, the inner wrists, palms,
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fingertips, chest. solar plexus, stomach, belly,
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hips, thighs, kneecaps, shins, tops of the feet
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and the toes. Feel the whole of the front body.
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the side of the body facing the sky become aware
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now of your natural breath as it flows through
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you notice the breath in your belly and feel
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the breath in your chest breath in your nostrils
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and feel your breath flowing easily flowing gently
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through your entire body. Notice your breath
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as it streams through you. Notice your breath
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and follow it. Begin to feel the pause in your
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breath between the inhalation and exhalation.
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Feel the gap. Now begin to feel the pause between
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the exhalation and the inhalation. Feel the gap
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opening a little wider. Really feel the pause
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between your breath. of where your body meets
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the floor take your time to concentrate on where
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your body meets the floor really feel the points
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where your body touches the floor Attention to
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the soles of your feet. Feel the skin on the
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soles of your feet. From the heels to the tips
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of the toes. go to the palms of your hands feel
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the skin on the palms of your hands and fingers
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feel the skin and also become aware of the lines
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on your palms and fingers with full to your face.
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Become aware of the skin on your face. Develop
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your awareness of the skin on your forehead,
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cheeks and chin. attention to the eyelids and
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feel where the eyelids touch. And now feel the
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lips. Feel the meeting point between the lips.
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space you can see behind your forehead. Develop
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your awareness of this space. An infinite space
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that expands as far as you can see. As low or
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as high and as wide as you can see really become
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aware of this space be totally aware Observe
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as if you were watching a movie. What you can
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see is the projection of your subconscious mind.
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Just observe and maintain your awareness. You
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see yourself setting out on a journey to climb
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a sacred mountain. You know that it is going
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to be a long and difficult climb. But you feel
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sure that you will reach the top. As you set
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off you will meet your guide. A person whom you
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have never met before. Go ahead now and check
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in with your guide. See or sense them. know that
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they are a qualified and experienced guide. You
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feel safe and comforted in their presence. So
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go ahead now and follow your guide. The path
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you are following passes through a large forest.
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You are beneath a canopy of trees and you are
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crossing many streams. You come to an enormous
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lake. The lake is a tranquilising blue colour,
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clear and fresh. And you stop. You and your guide
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drink the water and you rest for a while, taking
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in the beauty of your surroundings. You continue
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into the forest which is becoming dense and you
00:25:03.859 --> 00:25:07.279
are finding it difficult to see far in any direction.
00:25:10.000 --> 00:25:12.859
The sacred mountain is obscured from your view.
00:25:16.559 --> 00:25:18.700
You trust your guide who is very familiar with
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the forest and after a little time you ascend
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and the forest becomes less dense. You look back
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and you can see the forest, see where you set
00:25:36.309 --> 00:25:43.210
off from, see the rooftop of houses. Your guide
00:25:43.210 --> 00:25:51.230
encourages you to continue. The ascent becomes
00:25:51.230 --> 00:26:00.400
steeper. You follow your guide and you are comforted
00:26:00.400 --> 00:26:10.539
that they know the territory well. You are guided
00:26:10.539 --> 00:26:14.720
through the difficult terrain. You are grateful
00:26:14.720 --> 00:26:21.759
for your guide's support. The vegetation becomes
00:26:21.759 --> 00:26:29.240
less dense. The ground is rocky and rugged. You
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are focused on the climb and keeping up with
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your guide. Your guide actively encourages you,
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asking you to repeat, I will get to the summit.
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You walk in step with your guide and the words
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I will echo through your body and mind. giving
00:26:58.440 --> 00:27:08.579
you lots of energy and strength. As you near
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the top of the sacred mountain, the ascent is
00:27:11.740 --> 00:27:17.299
even more difficult. Your guide continues to
00:27:17.299 --> 00:27:20.839
encourage you. You are determined to reach the
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top. You continue your climb and finally you
00:27:31.609 --> 00:27:40.670
reach the top. Your guide is waiting for you.
00:27:57.170 --> 00:28:00.839
As you observe the panoramic view, A feeling
00:28:00.839 --> 00:28:08.960
of exhilaration floods your body and mind. Your
00:28:08.960 --> 00:28:11.859
guide smiles at you and you are grateful for
00:28:11.859 --> 00:28:20.440
your guide's support. You are proud of your achievement.
00:28:25.279 --> 00:28:28.519
Take your time to soak up the views and take
00:28:28.519 --> 00:28:35.430
in the environment. You breathe in the clean,
00:28:35.569 --> 00:28:41.630
fresh air You fill your lungs with this wonderfully
00:28:41.630 --> 00:28:48.670
fresh air You can smell the freshness of the
00:28:48.670 --> 00:28:56.369
air You can feel the breeze against your skin
00:28:56.369 --> 00:29:09.039
Let this pure energy fill up your lungs Let this
00:29:09.039 --> 00:29:11.779
pure energy fill up every single cell of the
00:29:11.779 --> 00:29:31.960
body. You feel peace and harmony. You are still
00:29:31.960 --> 00:29:35.099
absorbed in your thoughts and feelings when your
00:29:35.099 --> 00:29:41.220
guide says follow me. And slowly your guide disappears
00:29:41.220 --> 00:29:54.519
And without further thought you follow Your guide
00:29:54.519 --> 00:29:58.279
is so pleased with your achievements And now
00:29:58.279 --> 00:30:01.059
expertly guides you down the sacred mountain
00:30:01.059 --> 00:30:07.099
You effortlessly descend the sacred mountain
00:30:18.480 --> 00:30:21.400
As you return down the mountain, you hold on
00:30:21.400 --> 00:30:26.819
to your positive feelings of achievement. You've
00:30:26.819 --> 00:30:31.319
stored the images, views and positivity which
00:30:31.319 --> 00:30:39.759
you can recall at any time. Slowly and safely
00:30:39.759 --> 00:30:46.160
you come down the mountain. Back through the
00:30:46.160 --> 00:30:53.059
forest, And you return to where you started your
00:30:53.059 --> 00:31:00.680
journey. You are merging again with the world.
00:31:12.500 --> 00:31:15.539
Return your awareness again to that inner space.
00:31:17.740 --> 00:31:29.670
The space behind the forehead. Watch the space
00:31:29.670 --> 00:31:34.009
carefully for any colours or patterns that emerge.
00:31:39.329 --> 00:31:43.549
There should be no effort, just awareness of
00:31:43.549 --> 00:31:54.190
watching. Total awareness of watching with no
00:31:54.190 --> 00:32:09.240
involvement. Continue watching this space and
00:32:09.240 --> 00:32:19.980
become aware of any images. Try to become aware
00:32:19.980 --> 00:32:57.599
of any images. Now your Sankalpa. The positive
00:32:57.599 --> 00:33:03.660
statement you set at the beginning. I want you
00:33:03.660 --> 00:33:06.740
to say it now to yourself as though it's already
00:33:06.740 --> 00:33:13.259
happening. Feel the truth of this statement.
00:33:16.750 --> 00:33:20.450
Find your positive statement and inhale it into
00:33:20.450 --> 00:33:25.109
your body. Let it fill every cell of the body.
00:33:27.269 --> 00:33:32.029
So go ahead now and inhale it in again and again.
00:34:09.230 --> 00:34:12.690
This seed has now been planted deep inside where
00:34:12.690 --> 00:34:24.949
it will blossom. Notice your back body facing
00:34:24.949 --> 00:34:30.409
the earth. Feel all of the places where you touch
00:34:30.409 --> 00:34:44.650
the ground. Feel your body heavy. and notice
00:34:44.650 --> 00:34:50.670
the front body facing skyward. Feel your body
00:34:50.670 --> 00:34:57.650
light and notice all of the space surrounding
00:34:57.650 --> 00:35:05.250
you. Let your body expand wider into the space
00:35:05.250 --> 00:35:23.679
that surrounds you. Notice your breath. Feel
00:35:23.679 --> 00:35:43.659
its rhythm and pace. We are now completing our
00:35:43.659 --> 00:35:51.409
relaxation practice. Before moving, I want you
00:35:51.409 --> 00:35:55.369
to sense your toes and fingers and just imagine
00:35:55.369 --> 00:36:04.849
them moving. And now begin to wriggle your fingers
00:36:04.849 --> 00:36:10.349
and your toes, feeling every sensation as you
00:36:10.349 --> 00:36:24.179
do, slowly waking up the body. Slowly rock your
00:36:24.179 --> 00:36:37.519
head from side to side. A slow awakening. Draw
00:36:37.519 --> 00:36:41.760
a deeper breath into your belly, into your chest.
00:36:49.039 --> 00:36:55.579
And we're now waking up the body. knees to your
00:36:55.579 --> 00:37:02.000
chest give yourself a hug maybe rocking from
00:37:02.000 --> 00:37:07.719
side to side or bringing the head to the knees
00:37:07.719 --> 00:37:13.539
curling yourself into a ball stretching out the
00:37:13.539 --> 00:37:23.849
spine and then when you are ready Drop your knees
00:37:23.849 --> 00:37:28.590
to the right hand side and settle your body on
00:37:28.590 --> 00:37:45.929
the right side. Keeping your eyes closed, push
00:37:45.929 --> 00:37:49.510
yourself up to a comfortable seated position.
00:38:03.559 --> 00:38:09.300
Take a full breath in and as you exhale imagine
00:38:09.300 --> 00:38:16.880
filling with divine light. Notice how you feel
00:38:16.880 --> 00:38:23.139
right now. Notice the effects of your relaxation
00:38:23.139 --> 00:38:34.639
practice. Let's close our session now. Om Shanti,
00:38:35.360 --> 00:38:42.900
peace, eternal peace. May there be peace, eternal
00:38:42.900 --> 00:38:50.719
peace in your heart. Ever so slowly now open
00:38:50.719 --> 00:38:57.119
the eyes. Place your hands in prayer position
00:38:57.119 --> 00:39:01.769
in front of your heart. And let's close this
00:39:01.769 --> 00:39:07.070
session with a Namaste. Namaste.
00:00:00.000 --> 00:00:02.399
We appreciate your interest in today's Meditation
00:00:02.399 --> 00:00:05.259
Life Skills podcast. We're sincerely grateful
00:00:05.259 --> 00:00:28.339
for your support. Let's prepare now for this
00:00:28.339 --> 00:00:35.439
yoga nidra session. Let's get comfortable. Lay
00:00:35.439 --> 00:00:39.359
on your back in shavasana with your feet apart,
00:00:40.500 --> 00:00:44.740
arms away from your body and palms facing up.
00:00:48.799 --> 00:00:55.560
Let your body sink into the floor. Get comfortable
00:00:55.560 --> 00:01:04.620
now And let your body think deeply into the ground
00:01:04.620 --> 00:01:12.060
Be comforted at this time that everything is
00:01:12.060 --> 00:01:20.079
okay Nothing else matters right now Everything
00:01:20.079 --> 00:01:26.409
is okay There's nowhere to go and nothing to
00:01:26.409 --> 00:01:34.650
do. This time is for you. You are here simply
00:01:34.650 --> 00:01:42.730
to feel your body and to listen. Do not worry
00:01:42.730 --> 00:01:46.709
if you do not hear everything I say. It is natural
00:01:46.709 --> 00:01:53.859
to float in and out of conscious hearing. The
00:01:53.859 --> 00:01:57.459
deepest part of you, your core self is always
00:01:57.459 --> 00:02:03.579
listening. Whatever your experience today, this
00:02:03.579 --> 00:02:09.780
practice will still work. Simply listen without
00:02:09.780 --> 00:02:15.960
trying too hard. You're in a safe environment,
00:02:16.819 --> 00:02:25.819
a protected space, a held space. Come into stillness
00:02:25.819 --> 00:02:33.219
now and remain still for deep rest and deep nourishment.
00:02:36.340 --> 00:02:44.699
Keep listening, deep listening. If you hear sounds,
00:02:45.199 --> 00:02:49.960
just let these sounds pass over you. Do not judge
00:02:49.960 --> 00:02:54.460
these sounds, simply allow them to occur. and
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fade away. Feel your natural breath. Your natural
00:03:06.259 --> 00:03:14.680
breath flowing through you. Settle into your
00:03:14.680 --> 00:03:26.139
body. Settle your body into the earth. Feel the
00:03:26.139 --> 00:03:29.479
earth underneath you holding and supporting you
00:03:29.479 --> 00:03:37.639
in your practice today. Allow your bones to become
00:03:37.639 --> 00:03:45.039
heavy and feel your bones heavy and sinking into
00:03:45.039 --> 00:04:03.379
the earth. Deep inside now, what is your heart's
00:04:03.379 --> 00:04:09.860
deepest longing? Listen and let the answer come
00:04:09.860 --> 00:04:16.959
from your heart. What does your heart desire?
00:04:21.740 --> 00:04:26.399
Create a sankalpa, a positive intention affirmation
00:04:26.399 --> 00:04:33.810
based on your heart's longing. A positive statement
00:04:33.810 --> 00:04:37.610
in the present tense, as though it's already
00:04:37.610 --> 00:04:44.189
happening. For example, you could state with
00:04:44.189 --> 00:04:48.310
feeling, I am successful in all that I undertake.
00:04:51.050 --> 00:04:59.149
Or I have total health. Or I am more aware and
00:04:59.149 --> 00:05:04.339
efficient. So go ahead now and come up with your
00:05:04.339 --> 00:05:13.439
own positive intention. State it three times
00:05:13.439 --> 00:05:16.240
to yourself as though it's already happening.
00:05:31.180 --> 00:05:38.439
this truth again at the end of the session. It
00:05:38.439 --> 00:05:47.660
is indeed the truth. Now let your consciousness
00:05:47.660 --> 00:05:52.240
move through your body as you are guided. Feel
00:05:52.240 --> 00:05:55.420
each body part then move on to the next when
00:05:55.420 --> 00:06:03.120
prompted. quite quickly through the body so try
00:06:03.120 --> 00:06:10.819
not to linger or to think and do not worry if
00:06:10.819 --> 00:06:20.199
you cannot feel every body part. Feel sensation
00:06:20.199 --> 00:06:28.079
in your mouth. Feel the roof of your mouth underneath
00:06:28.079 --> 00:06:39.660
the tongue. The teeth. Gums. The center of the
00:06:39.660 --> 00:06:46.620
tongue. The tip of the tongue. Inside the right
00:06:46.620 --> 00:06:53.180
cheek. Inside the left cheek. Sense taste in
00:06:53.180 --> 00:06:57.939
your mouth. Now feel all of the parts of your
00:06:57.939 --> 00:07:04.920
mouth. All together as a whole. The entire mouth
00:07:04.920 --> 00:07:16.199
a sensation as radiant energy. And now feel your
00:07:16.199 --> 00:07:22.839
nose. The length of the nose. The tip of the
00:07:22.839 --> 00:07:30.480
nose. The nostrils. The right nostril. The left
00:07:30.480 --> 00:07:39.519
nostril, both nostrils. And feel your breath
00:07:39.519 --> 00:07:54.759
passing through the nostrils. Sense smell. Feel
00:07:54.759 --> 00:08:00.839
your whole nose as energy, as prana. as vibration
00:08:00.839 --> 00:08:09.060
and really feel your nose and now feel your ears
00:08:09.060 --> 00:08:14.560
feeling the wrinkles and folds of the ears the
00:08:14.560 --> 00:08:22.639
backs of the ears the earlobes ear canals the
00:08:22.639 --> 00:08:32.180
inner ear and feel your ears hearing listening
00:08:32.180 --> 00:08:39.220
receiving sound and feel your ears as glowing
00:08:39.220 --> 00:08:46.679
orbs of sensation and vibration really feel your
00:08:46.679 --> 00:08:56.259
ears and now feel your eyes eyelids each and
00:08:56.259 --> 00:09:03.690
every eyelash The surface of your eyes. The centre
00:09:03.690 --> 00:09:10.070
of the eyes. The backs of the eyes. Behind the
00:09:10.070 --> 00:09:15.470
eyes. And feel your eyes as radiant orbs of energy,
00:09:15.950 --> 00:09:28.129
colour and sensation. Become aware of your crown.
00:09:31.049 --> 00:09:38.909
The right palm, thumb, first finger, second finger,
00:09:39.970 --> 00:09:48.450
third finger, fourth finger, all fingers. Feel
00:09:48.450 --> 00:09:54.049
the whole hand with all the fingers. The right
00:09:54.049 --> 00:10:09.710
wrist. Feel your throat centre, left palm, thumb,
00:10:10.830 --> 00:10:17.110
first finger, second finger, third finger, fourth
00:10:17.110 --> 00:10:24.710
finger, all fingers. Feel the whole of your hand
00:10:24.710 --> 00:10:31.830
with all of the fingers. The left wrist, forearm,
00:10:32.779 --> 00:10:40.720
Elbow, upper arm, shoulder. Feel your throat
00:10:40.720 --> 00:10:49.039
center, heart center, solar plexus, the navel,
00:10:50.480 --> 00:10:58.759
right hip, thigh, knee, right lower leg, ankle,
00:10:59.480 --> 00:11:06.860
top of the foot, sole. right toe, the second
00:11:06.860 --> 00:11:17.379
toe, third toe, fourth toe, fifth toe and feel
00:11:17.379 --> 00:11:24.740
the entire right side of the body. Feel your
00:11:24.740 --> 00:11:32.899
navel, left hip, thigh, knee, left lower leg
00:11:35.440 --> 00:11:43.059
of the foot, the sole, the big left toe, second
00:11:43.059 --> 00:11:53.340
toe, third toe, fourth toe, fifth toe. Feel the
00:11:53.340 --> 00:12:07.200
entire left side of the body. navel center, solar
00:12:07.200 --> 00:12:15.240
plexus, heart center, throat center, the mouth,
00:12:16.360 --> 00:12:24.340
the third eye, the crown. Feel the right side
00:12:24.340 --> 00:12:31.220
of your body. Feel the left side of your body.
00:12:36.200 --> 00:12:43.259
Feel the right side of your body Feel the left
00:12:43.259 --> 00:12:55.919
side of your body Feel the midline Where the
00:12:55.919 --> 00:13:03.700
right and the left join And feel now the back
00:13:03.700 --> 00:13:12.799
body the heels, calves, backs of the knees, backs
00:13:12.799 --> 00:13:18.159
of the thighs, the buttocks, the lower back,
00:13:18.960 --> 00:13:23.840
ribs on the back, shoulder blades, between the
00:13:23.840 --> 00:13:29.580
shoulder blades, the spine, back of the neck,
00:13:30.460 --> 00:13:39.759
back of the head, backs of the hands, Arms Elbows
00:13:39.759 --> 00:13:47.580
Shoulder blades The back of the heart Feel the
00:13:47.580 --> 00:13:55.799
whole of the back body And now feel the front
00:13:55.799 --> 00:14:07.289
body The crown Forehead Eyes Nose Cheeks mouth,
00:14:08.350 --> 00:14:18.169
chin, jaw, throat, collarbones, chest, shoulders,
00:14:19.629 --> 00:14:26.610
arms, the inner elbows, the inner wrists, palms,
00:14:27.950 --> 00:14:41.909
fingertips, chest. solar plexus, stomach, belly,
00:14:43.289 --> 00:14:52.629
hips, thighs, kneecaps, shins, tops of the feet
00:14:52.629 --> 00:15:01.710
and the toes. Feel the whole of the front body.
00:15:03.319 --> 00:15:19.039
the side of the body facing the sky become aware
00:15:19.039 --> 00:15:21.740
now of your natural breath as it flows through
00:15:21.740 --> 00:15:29.360
you notice the breath in your belly and feel
00:15:29.360 --> 00:15:42.159
the breath in your chest breath in your nostrils
00:15:42.159 --> 00:15:48.700
and feel your breath flowing easily flowing gently
00:15:48.700 --> 00:15:55.440
through your entire body. Notice your breath
00:15:55.440 --> 00:16:07.879
as it streams through you. Notice your breath
00:16:07.879 --> 00:16:18.230
and follow it. Begin to feel the pause in your
00:16:18.230 --> 00:16:25.710
breath between the inhalation and exhalation.
00:16:29.429 --> 00:16:38.570
Feel the gap. Now begin to feel the pause between
00:16:38.570 --> 00:16:52.929
the exhalation and the inhalation. Feel the gap
00:16:52.929 --> 00:17:07.769
opening a little wider. Really feel the pause
00:17:07.769 --> 00:17:21.869
between your breath. of where your body meets
00:17:21.869 --> 00:17:28.049
the floor take your time to concentrate on where
00:17:28.049 --> 00:17:36.769
your body meets the floor really feel the points
00:17:36.769 --> 00:17:55.849
where your body touches the floor Attention to
00:17:55.849 --> 00:18:01.309
the soles of your feet. Feel the skin on the
00:18:01.309 --> 00:18:08.269
soles of your feet. From the heels to the tips
00:18:08.269 --> 00:18:27.069
of the toes. go to the palms of your hands feel
00:18:27.069 --> 00:18:31.230
the skin on the palms of your hands and fingers
00:18:31.230 --> 00:18:39.970
feel the skin and also become aware of the lines
00:18:39.970 --> 00:19:02.859
on your palms and fingers with full to your face.
00:19:04.759 --> 00:19:13.740
Become aware of the skin on your face. Develop
00:19:13.740 --> 00:19:16.079
your awareness of the skin on your forehead,
00:19:17.680 --> 00:19:36.190
cheeks and chin. attention to the eyelids and
00:19:36.190 --> 00:19:47.369
feel where the eyelids touch. And now feel the
00:19:47.369 --> 00:19:51.789
lips. Feel the meeting point between the lips.
00:20:15.109 --> 00:20:24.049
space you can see behind your forehead. Develop
00:20:24.049 --> 00:20:30.930
your awareness of this space. An infinite space
00:20:30.930 --> 00:20:43.829
that expands as far as you can see. As low or
00:20:43.829 --> 00:20:52.230
as high and as wide as you can see really become
00:20:52.230 --> 00:21:18.589
aware of this space be totally aware Observe
00:21:18.589 --> 00:21:24.130
as if you were watching a movie. What you can
00:21:24.130 --> 00:21:27.569
see is the projection of your subconscious mind.
00:21:48.619 --> 00:22:19.690
Just observe and maintain your awareness. You
00:22:19.690 --> 00:22:22.970
see yourself setting out on a journey to climb
00:22:22.970 --> 00:22:31.789
a sacred mountain. You know that it is going
00:22:31.789 --> 00:22:37.869
to be a long and difficult climb. But you feel
00:22:37.869 --> 00:22:47.529
sure that you will reach the top. As you set
00:22:47.529 --> 00:22:54.269
off you will meet your guide. A person whom you
00:22:54.269 --> 00:23:01.089
have never met before. Go ahead now and check
00:23:01.089 --> 00:23:20.230
in with your guide. See or sense them. know that
00:23:20.230 --> 00:23:25.630
they are a qualified and experienced guide. You
00:23:25.630 --> 00:23:36.869
feel safe and comforted in their presence. So
00:23:36.869 --> 00:23:48.640
go ahead now and follow your guide. The path
00:23:48.640 --> 00:23:51.559
you are following passes through a large forest.
00:23:58.960 --> 00:24:03.160
You are beneath a canopy of trees and you are
00:24:03.160 --> 00:24:12.500
crossing many streams. You come to an enormous
00:24:12.500 --> 00:24:25.539
lake. The lake is a tranquilising blue colour,
00:24:26.400 --> 00:24:37.079
clear and fresh. And you stop. You and your guide
00:24:37.079 --> 00:24:43.200
drink the water and you rest for a while, taking
00:24:43.200 --> 00:24:58.779
in the beauty of your surroundings. You continue
00:24:58.779 --> 00:25:03.859
into the forest which is becoming dense and you
00:25:03.859 --> 00:25:07.279
are finding it difficult to see far in any direction.
00:25:10.000 --> 00:25:12.859
The sacred mountain is obscured from your view.
00:25:16.559 --> 00:25:18.700
You trust your guide who is very familiar with
00:25:18.700 --> 00:25:23.380
the forest and after a little time you ascend
00:25:23.380 --> 00:25:32.789
and the forest becomes less dense. You look back
00:25:32.789 --> 00:25:36.309
and you can see the forest, see where you set
00:25:36.309 --> 00:25:43.210
off from, see the rooftop of houses. Your guide
00:25:43.210 --> 00:25:51.230
encourages you to continue. The ascent becomes
00:25:51.230 --> 00:26:00.400
steeper. You follow your guide and you are comforted
00:26:00.400 --> 00:26:10.539
that they know the territory well. You are guided
00:26:10.539 --> 00:26:14.720
through the difficult terrain. You are grateful
00:26:14.720 --> 00:26:21.759
for your guide's support. The vegetation becomes
00:26:21.759 --> 00:26:29.240
less dense. The ground is rocky and rugged. You
00:26:29.240 --> 00:26:32.400
are focused on the climb and keeping up with
00:26:32.400 --> 00:26:41.960
your guide. Your guide actively encourages you,
00:26:42.039 --> 00:26:45.660
asking you to repeat, I will get to the summit.
00:26:48.660 --> 00:26:52.140
You walk in step with your guide and the words
00:26:52.140 --> 00:26:58.440
I will echo through your body and mind. giving
00:26:58.440 --> 00:27:08.579
you lots of energy and strength. As you near
00:27:08.579 --> 00:27:11.740
the top of the sacred mountain, the ascent is
00:27:11.740 --> 00:27:17.299
even more difficult. Your guide continues to
00:27:17.299 --> 00:27:20.839
encourage you. You are determined to reach the
00:27:20.839 --> 00:27:31.609
top. You continue your climb and finally you
00:27:31.609 --> 00:27:40.670
reach the top. Your guide is waiting for you.
00:27:57.170 --> 00:28:00.839
As you observe the panoramic view, A feeling
00:28:00.839 --> 00:28:08.960
of exhilaration floods your body and mind. Your
00:28:08.960 --> 00:28:11.859
guide smiles at you and you are grateful for
00:28:11.859 --> 00:28:20.440
your guide's support. You are proud of your achievement.
00:28:25.279 --> 00:28:28.519
Take your time to soak up the views and take
00:28:28.519 --> 00:28:35.430
in the environment. You breathe in the clean,
00:28:35.569 --> 00:28:41.630
fresh air You fill your lungs with this wonderfully
00:28:41.630 --> 00:28:48.670
fresh air You can smell the freshness of the
00:28:48.670 --> 00:28:56.369
air You can feel the breeze against your skin
00:28:56.369 --> 00:29:09.039
Let this pure energy fill up your lungs Let this
00:29:09.039 --> 00:29:11.779
pure energy fill up every single cell of the
00:29:11.779 --> 00:29:31.960
body. You feel peace and harmony. You are still
00:29:31.960 --> 00:29:35.099
absorbed in your thoughts and feelings when your
00:29:35.099 --> 00:29:41.220
guide says follow me. And slowly your guide disappears
00:29:41.220 --> 00:29:54.519
And without further thought you follow Your guide
00:29:54.519 --> 00:29:58.279
is so pleased with your achievements And now
00:29:58.279 --> 00:30:01.059
expertly guides you down the sacred mountain
00:30:01.059 --> 00:30:07.099
You effortlessly descend the sacred mountain
00:30:18.480 --> 00:30:21.400
As you return down the mountain, you hold on
00:30:21.400 --> 00:30:26.819
to your positive feelings of achievement. You've
00:30:26.819 --> 00:30:31.319
stored the images, views and positivity which
00:30:31.319 --> 00:30:39.759
you can recall at any time. Slowly and safely
00:30:39.759 --> 00:30:46.160
you come down the mountain. Back through the
00:30:46.160 --> 00:30:53.059
forest, And you return to where you started your
00:30:53.059 --> 00:31:00.680
journey. You are merging again with the world.
00:31:12.500 --> 00:31:15.539
Return your awareness again to that inner space.
00:31:17.740 --> 00:31:29.670
The space behind the forehead. Watch the space
00:31:29.670 --> 00:31:34.009
carefully for any colours or patterns that emerge.
00:31:39.329 --> 00:31:43.549
There should be no effort, just awareness of
00:31:43.549 --> 00:31:54.190
watching. Total awareness of watching with no
00:31:54.190 --> 00:32:09.240
involvement. Continue watching this space and
00:32:09.240 --> 00:32:19.980
become aware of any images. Try to become aware
00:32:19.980 --> 00:32:57.599
of any images. Now your Sankalpa. The positive
00:32:57.599 --> 00:33:03.660
statement you set at the beginning. I want you
00:33:03.660 --> 00:33:06.740
to say it now to yourself as though it's already
00:33:06.740 --> 00:33:13.259
happening. Feel the truth of this statement.
00:33:16.750 --> 00:33:20.450
Find your positive statement and inhale it into
00:33:20.450 --> 00:33:25.109
your body. Let it fill every cell of the body.
00:33:27.269 --> 00:33:32.029
So go ahead now and inhale it in again and again.
00:34:09.230 --> 00:34:12.690
This seed has now been planted deep inside where
00:34:12.690 --> 00:34:24.949
it will blossom. Notice your back body facing
00:34:24.949 --> 00:34:30.409
the earth. Feel all of the places where you touch
00:34:30.409 --> 00:34:44.650
the ground. Feel your body heavy. and notice
00:34:44.650 --> 00:34:50.670
the front body facing skyward. Feel your body
00:34:50.670 --> 00:34:57.650
light and notice all of the space surrounding
00:34:57.650 --> 00:35:05.250
you. Let your body expand wider into the space
00:35:05.250 --> 00:35:23.679
that surrounds you. Notice your breath. Feel
00:35:23.679 --> 00:35:43.659
its rhythm and pace. We are now completing our
00:35:43.659 --> 00:35:51.409
relaxation practice. Before moving, I want you
00:35:51.409 --> 00:35:55.369
to sense your toes and fingers and just imagine
00:35:55.369 --> 00:36:04.849
them moving. And now begin to wriggle your fingers
00:36:04.849 --> 00:36:10.349
and your toes, feeling every sensation as you
00:36:10.349 --> 00:36:24.179
do, slowly waking up the body. Slowly rock your
00:36:24.179 --> 00:36:37.519
head from side to side. A slow awakening. Draw
00:36:37.519 --> 00:36:41.760
a deeper breath into your belly, into your chest.
00:36:49.039 --> 00:36:55.579
And we're now waking up the body. knees to your
00:36:55.579 --> 00:37:02.000
chest give yourself a hug maybe rocking from
00:37:02.000 --> 00:37:07.719
side to side or bringing the head to the knees
00:37:07.719 --> 00:37:13.539
curling yourself into a ball stretching out the
00:37:13.539 --> 00:37:23.849
spine and then when you are ready Drop your knees
00:37:23.849 --> 00:37:28.590
to the right hand side and settle your body on
00:37:28.590 --> 00:37:45.929
the right side. Keeping your eyes closed, push
00:37:45.929 --> 00:37:49.510
yourself up to a comfortable seated position.
00:38:03.559 --> 00:38:09.300
Take a full breath in and as you exhale imagine
00:38:09.300 --> 00:38:16.880
filling with divine light. Notice how you feel
00:38:16.880 --> 00:38:23.139
right now. Notice the effects of your relaxation
00:38:23.139 --> 00:38:34.639
practice. Let's close our session now. Om Shanti,
00:38:35.360 --> 00:38:42.900
peace, eternal peace. May there be peace, eternal
00:38:42.900 --> 00:38:50.719
peace in your heart. Ever so slowly now open
00:38:50.719 --> 00:38:57.119
the eyes. Place your hands in prayer position
00:38:57.119 --> 00:39:01.769
in front of your heart. And let's close this
00:39:01.769 --> 00:39:07.070
session with a Namaste. Namaste.
