8 Hours Yoga Nidra: Sleep At Twilight With Delta Wave Music

Welcome to this Yoga Nidra with the moon and stars.

Finding a comfortable position to lie down in for the next 30 to 40 minutes.

Yoga Nidra is traditionally practiced in Shavasana.

So lying on your back,

With your hands a little away from your body,

Your feet hip width distance apart and falling out to the sides.

But if for any reason this isn't comfortable or you would like to practice in another position,

Please do so and make yourself as comfortable as possible.

And if you haven't already,

You can close your eyes or come to a soft gaze if this feels better.

Begin now by opening the mouth until you feel the desire to yawn.

If yawning comes to you,

Continue yawning as you feel called to.

If yawning doesn't come,

Take a few deep breaths in through the nose and sigh out through the mouth with an audible sigh.

So yawning as much as feels right,

Or breathing deeply and sighing out loudly.

Now bring yawning or sighing to a gentle close and become aware of any sensations in your body at this time.

Now set an intention or sankalpa for this practice.

And repeat it to yourself three times like you're planting a seed into the earth.

And I'll now guide you into the state of Yoga Nidra.

You have the choice to follow my guidance or if any instruction doesn't feel right for any reason,

You're invited to choose not to take that guidance.

Instead,

If you like,

You can follow your breath or bring awareness to bodily sensations.

Now imagine that you're lying on the earth at twilight,

At time before dusk when there is still a little light in the sky.

As you look up,

You start to see twinkling stars and a big silvery moon looking down on you.

The earth comes up to meet you,

Holding and cushioning the contours of your body.

And the canopy of the twilight sky arches over you.

And you feel safe in this cocoon between earth and sky that you share with the stars and moon.

The moon above reminds us of our soft,

Calming yin energy.

And we'll sense into this calm to calm and to soothe our body,

Mind and emotions as we rest in this twilight time into night.

Allow this Yoga Nidra journey with the stars and moon to soothe you into deep,

Healing sleep.

And you can use this time to make any last adjustments that you need to really feel supported,

To sink deeply into this restful sleep journey.

And we'll now rotate attention throughout the body.

And as we visit each body part,

Place starlight there,

Leaving it to twinkle.

And we'll start by placing little stars at the right hand thumb.

Second finger.

Third finger.

Fourth finger.

Fifth finger.

Shine a star at the palm of the right hand.

Back of the hand.

The right wrist.

Left wrist.

Leave twinkling stars on the lower arm.

Right elbow.

Upper arm.

Right shoulder.

Right armpit.

Right waist.

Shine bright stars at the right hip.

Right thigh.

Right heel.

Sole of the right foot.

Left foot.

Top of the foot.

Shine little stars on the big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

Bringing the light of the stars to the left side of the body.

Placing twinkling starlight on the left hand thumb.

Second finger.

Third finger.

Fourth finger.

Fifth finger.

Starlight on the palm of the left hand.

Back of the hand.

Left wrist.

Lower arm.

Elbow.

Upper arm.

Shine stars on the left shoulder.

Left armpit.

Left waist.

Stars shine on the left hip.

Left knee.

Left heel.

Sole of the left foot.

Top of the left foot.

Twinkling little stars on the left big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

Now go to the back of the body,

Placing stars on the right shoulder blade.

Left shoulder blade.

Right buttock.

Left buttock.

The spine.

The whole back of the body shines with twinkling starlight.

Shining bright stars at the top of the head.

The forehead.

The right eyebrow.

Left eyebrow.

Space between the eyebrows.

Twinkling stars on the right eyelid.

Left eyelid.

Right eye.

Left eye.

Right ear.

Left ear.

Stars shine on the right cheek.

Left cheek.

Right cheek.

The nose.

The upper lip.

Lower lip.

Stars twinkle on the chin.

Throat.

Right chest.

Left chest.

Middle of the chest.

Navel point.

Soothing,

Calming moonlight shines on the pelvic area.

Starlight twinkles through the hole of the right leg.

Hole of the left leg.

Stars shining bright on both legs together.

Bright stars shine on the hole of the right arm.

Hole of the left arm.

Stars twinkling on both arms together.

Twinkling starlight shines on the hole of the back,

Buttocks,

Spine and shoulder blades.

Bright stars on the hole of the front,

Abdomen,

Chest.

Stars shine through the hole of the back and front of the body together.

The hole head shining with starlight.

The hole body.

The hole body twinkles.

Twinkling.

The hole body twinkling,

Mapping out a constellation of stars.

Bring your awareness now to your natural breathing rhythm.

No need to change it in any way.

Simply notice the breath as it's happening.

Allow your attention to settle where the breath is easiest to feel.

Perhaps at the nostrils,

Or the gentle rise and fall of the belly or chest.

Choose one place and let awareness rest here.

Notice the cool quality of the inhale.

And notice the softness of the exhale.

Nothing to adjust,

Just notice.

The cool quality of the inhale.

And the softness of the exhale.

Each inhale gathering just enough energy.

And each exhale releasing what is unnecessary.

The body knows how to regulate itself.

Feel the exhale gently dissolving any excess effort.

Any holding.

Any tension that is ready to soften.

And with the next inhale imagine a soft,

Calm moonlight filling the inner space of the body.

Not bright,

Not stimulating,

Just quietly illuminating.

And with the exhale any heaviness gently melts away.

Nothing is pushed out,

Nothing is forced,

Everything is allowed.

On the inhale,

Moonlight filling the inner space of the body,

Quietly illuminating.

And the exhale softens as heaviness gently melts away.

Inhaling illuminating moonlight and exhaling heaviness into softness.

Follow its rhythm.

Breath now breathes itself.

You may no longer need to follow it.

Awareness floating lightly.

If the breath becomes faint or disappears from awareness entirely,

Rest in the space between breath.

Held in awareness.

And notice any bodily sensations as you continue to breathe.

Where in your body do you feel sensation?

The breath bringing softness into the whole body.

Allowing the breath to return to its natural rhythm.

And we'll now bring focus to the chakras,

The energy centres of the body.

And feel into each chakra or energy centre with the breath.

So inhaling first to the base of your spine.

Breathe here and increasingly sense a red glow filling the base of your spine.

Keep breathing here and feel the energy of safety and groundedness.

It's safe for you to rest and sleep.

Keep breathing and sensing the medicine of safety and groundedness.

And as you exhale imagine any negative energy flowing out into the earth.

Moving now to the second chakra at the space just below your navel point all the way out to your hips.

Breathe into this sacral region.

And increasingly sense an orange glow filling your sacral area.

And sense the energies of emotional stability,

Adaptability to change and going with the flow.

It's safe to go with the flow.

Keep breathing and sensing the medicine of the second chakra.

Emotional stability,

Adaptability to change and going with the flow.

And as you exhale breathe any emotions that no longer serve you into the earth.

Attention moves now to the third chakra.

Breathe here at the abdomen just above the navel point.

And increasingly sense a yellow glow filling your abdomen.

And sensing the medicine of the third chakra,

Your inner power and personal transformation.

You are worthy of rest,

Sleep and the incubation time for personal transformation to manifest.

Keep breathing and sensing the medicine of the third chakra.

Your worthiness of rest and sleep and the incubation time for personal transformation.

As you exhale breathe any self-doubt into the earth.

Now releasing attention from the lower chakras.

And see yourself resting like you're above your body looking at it.

Notice the expression on your face and the position of your limbs.

No judgement,

Simply observing yourself resting.

And now visualise the full moon reaching down and floating at your third eye centre.

The moon gently pours its healing goodness into you.

Feel its soothing,

Calming energy spread through your face and head.

The energies of the moon continue to spread throughout your body.

Feel its light cascading through your neck,

Into your shoulders,

Bringing healing to every cell and atom in your body.

The soothing,

Calming moonlight spreading through your body,

Healing and dissolving all forms of exhaustion.

Continue to visualise and sense this for the next few moments.

Your body is now fully bathed in the healing light of the moon.

The light from the moon now shines at the pelvis.

And rest here holding moonlight at the pelvis until you hear my voice again.

Rest here.

Now bring your intention or sankalpa back to mind and repeat it three times like a deep vow to yourself.

Sensing your intention flowing throughout your whole body.

Breathing in and out bring your intention back to the moon high in the sky above you.

She has journeyed with you today and would now like to leave you a gift to heal your body and soul.

Sense or imagine this.

If you didn't receive,

Trust that it may arrive later in dream time.

You are grateful to the moon and stars for being with you today,

For the moon's healing energies and any gift you may receive.

Continue to softly breathe in and out.

This completes your yoga nidra journey and you are free to drift further into sleep.

Earth below,

Sky above,

Peace within.

Sweet dream.