Yoga Nidra For Inner Wisdom - Temple & Tibetan Singing Bowls

Welcome,

My name is Janie Cashmore from Circle Wellbeing.

This yoga nidra with singing bowls has an invitation to visit a temple.

The soft sound of a chime will indicate the beginning and the end of this practice.

Please make yourself comfortable.

Just take a moment now to get nice and comfortable,

Nice and relaxed.

No movement is required during this practice so adjust your position if you need to now so that you can be still.

Although if you need to settle in a little more at times that's fine too.

You can give yourself permission to mindfully adjust your position with a minimum of disruption and then coming back to the practice.

And you can take a couple of deep breaths now focusing on a nice slow exhale because this sends a signal to the subconscious mind that is okay to relax now.

And as you soften the little muscles around your eyes and your forehead smoothing out it's as if your eyebrows could slide off the sides of your temples and your eyeballs can weigh heavy in their sockets now.

As you begin to settle down you can notice any sounds from within the space you're in.

Nothing to do about them,

Simply noticing the sounds around you.

And notice any sounds from outside your space.

Maybe sounds far off in the distance.

Again nothing to do about them,

Simply treating each sound as if it's an equal to the next.

Not preferring one over the other,

Simply noticing them for information,

Something to pay attention to without attachment.

You may notice distant traffic or birds but just know that should any sounds catch your attention and or train of thought you can bring your attention back to the sound of my voice which will guide you into deeper relaxation.

And my voice will go with you like a rope or a thread through the experience.

And those outside sounds simply remind you the world continues to turn as you continue to relax even deeper,

Practicing awareness.

So the outside world can be utterly unimportant to you right now focusing on the sound of my voice as I guide you.

And so I want you to turn your attention to those little muscles in the skin of your scalp and I wonder if you can just allow them to let go and relax.

Now the muscles of your face,

Just let them go slack.

Your forehead and your eyes,

Your temples and your eyelids soft.

The cheeks and the mouth and the jaw muscles because it's a wonderful feeling when you really let your face totally relax because you can actually feel the skin settling and smoothing out and the early signs of relaxation beginning.

And it might mean your mouth opens just slightly but whatever's best for you as you find comfort just let it happen.

Unclenching your teeth and relaxing your tongue because the more you physically relax you'll find the more you can mentally relax.

So now directing your attention to your neck and shoulder muscles and then down into the tops of your arms letting all tensions drain away as you think on down through your elbows and down into your forearms,

Down through your wrists and into your hands.

Right the way down to the very tips of your fingers and the tips of your thumbs.

Just allowing all those muscles to let go and relax as the tension drains away all the way down your left arm and right the way down your right arm.

All the way down both arms.

And now just pay attention to your breathing and without changing anything simply notice that you're breathing even more steadily,

Even more slowly as you relax more and more.

So you can let any tension in the chest area simply drain away now as you think on down to your stomach muscles letting those muscles relax too.

Think down into your back and the long muscles along either side of the spine and just let those muscles relax.

Down through your waist,

Down through your main thigh muscles as you think on down through your knees,

Down through your shins and calves.

Just allowing all of those areas to relax,

Soften and let go as you think on down through your ankles,

Down through your feet and into the very tips of your toes.

All of the muscles of the body starting to ease and find comfort becoming beautifully relaxed and easy which is great right now without anybody wanting anything,

Nobody expecting anything,

Nothing whatsoever for you to do except to relax and listen to the sound of my voice and focus on awareness.

Because with each breath you take and with every word I speak you can just let go into the experience just as it is without trying to control it at all and my voice will go with you as you notice your whole body from head to toe.

You can simply relax now as we take a tour around the body and on each point you can visualize a bright point of light.

You can repeat it after me or you can simply sense into that place letting your attention move from one point to the next,

Sliding along from one place to another,

Focusing attention and awareness and therefore allowing the brain to relax and in doing so creating a greater expanded awareness and relaxation too.

Again notice your whole body from head to toe and the points of contact where your body meets the surface that you rest upon.

Notice the boundaries of your body,

The edges of your body in the space that you're in,

The density,

Solidity of your body and notice without changing anything the breath just as it is now and however it is now it's absolutely fine as we shift from doing into being.

Direct your attention to your eyebrow center a little above and behind the eyebrow center and if you will imagine a light there or an energy and notice its quality.

Is it bright,

Soft or clear?

If there's a sense or vibration is it pulsing or steady or is there a texture or liquid quality?

It may just be that you repeat the name after me,

Eyebrow center.

Now leaving this point in whichever way feels natural and good to you today.

Jump,

Step or slide,

Flow perhaps moving your attention to the next point at the base of the throat,

At the pit of the throat between the two collarbones.

Now the right shoulder joint,

Right elbow joint,

Right wrist joint,

The tip of the right thumb,

A point of light,

A sensation,

Energy or simply the words tip of right thumb,

Right index finger,

Right middle finger,

Right ring finger,

Right little finger,

The right wrist joint,

Right elbow joint,

Right shoulder joint,

The whole right arm,

All parts together and back to the pit of the throat.

Shift your awareness to the left shoulder joint,

Left elbow joint,

Left wrist joint,

Tip of the left thumb,

A light,

A sense,

An energy or simply the words tip of left thumb,

Index finger,

Middle finger,

Left ring finger,

Little finger and the left wrist joint,

Left elbow joint and the left shoulder joint,

The whole left arm,

All points together.

Bring your awareness back to the base of the throat,

The pit of the throat there between the two collarbones once again.

Now bring your awareness down to the heart center at the center of chest,

Sensing into the energetic heart center,

A light,

A sense,

An energy or the words heart center.

Place your awareness on your right chest back to the heart center,

Left chest,

Heart center and now dropping down to the navel center above the belly button and your lower abdomen below the belly button.

Bring awareness to the right hip joint,

Right knee joint,

Right ankle joint and at the tip of the right little toe,

Next toe,

Middle toe,

Next toe and the right big toe,

Right ankle joint,

Right knee joint,

Right hip joint,

Lower abdomen,

Left hip joint,

Left knee joint,

Left ankle joint and now the tip of the left little toe,

Next toe,

Left middle toe,

Next toe and the tip of the left big toe,

Left ankle joint,

Left knee joint,

Left hip joint,

Lower abdomen.

Coming up through the core of the body,

Through the navel center,

Heart center and throat center to the eyebrow center,

Returning to the start.

Expand your awareness to include your whole body once again.

Aware of all those points of light,

Sensation,

Energy and slowly scan your body to see if there's anything else you can soften and ease into a little more comfort in those areas and notice,

Simply notice the energy in your body right now.

Notice where you sense feelings of relaxation,

Awareness of relaxation and allow your body and thoughts to simply drift and dream here in this quiet,

Comfortable space.

Your body is resting but your awareness is still present.

Awareness is present noticing your body resting and breathing.

Notice breathing,

Breath passing in,

Breath passing out,

Coming and going.

You are relaxed awareness experiencing yourself as body resting,

Experiencing yourself as body breathing.

Noticing I am breathing in,

I am breathing out,

I am breathing in,

I am breathing out as you are resting and there's no need to change anything at all.

Simply aware of breathing in and out,

Subtle breath without effort.

Easy now and in a moment I'm going to ask you to visualize certain things and I want you to imagine the scenes I describe to the very best of your ability.

Perceive any sounds or smells or other sensations that accompany your impressions as you make them real in your mind's eye.

You are standing in an ordinary street,

Maybe a street that you remember from your childhood or some place that you visited recently and it really doesn't matter but on this street is a particular house that's familiar to you.

Simply let your mind go with what comes up and know that you are safe as this street and this house represents your everyday life and perhaps if you've been experiencing challenges you've decided it's time to move out of the street and find a solution elsewhere.

Over the road is a gate that hides an old path which you've never noticed or explored before and we're going to see where it leads.

So come with me over the road and let's softly open the gate and close it carefully behind us.

On either side of the path are trees that overhang forming an inviting archway through which we travel.

Sometimes we can hear birds in the trees or notice the fresh smell of bark and leaves and earth underfoot.

It's a warm late summer's day,

The colours are changing and here and there you notice patches of blue from the sky in the gaps of the arched branches ahead.

You may feel a certain anticipation about traveling into the unknown but it's perfectly safe here.

Humans have been treading this path for hundreds of thousands of years and in a strange sort of way as you find your way it's as though you're going home.

As the trees now become more sparse you arrive at a clearing and find yourself at the bottom of a hill.

Now you can feel the warmth of the Sun on your skin,

Not too hot just comfortable and there's a light gentle breeze that caresses the skin of your face and exposed skin and as you see there those steps cut out into the hillside you know they are heading up to the top but you can't yet see what's at the top of the hill.

You feel compelled to move forward beginning your ascent to explore the depths of your mind in this wonderful safe place.

Going up now,

One and the first step is often the hardest and the further you go the easier it becomes.

Two,

Setting off on a remarkable journey of self-exploration.

Three,

Four,

Beginning to feel strangely lighter now.

Five,

As you go higher and higher.

Six,

Seven,

Just keep counting in your mind as you go up and the higher you go the more elevated you are and you feel calm and peace,

Tranquil and serene going higher and higher until you get to just the right place for you and I'm going to be quiet for a few moments to allow you to reach your peak in your own sweet time and when you next hear my voice you can be twice as comfortably relaxed as you are now.

Now you find yourself at the top of the hill and in front of you forms a temple of sorts.

It's a temple of ages.

It seems to have been here forever,

Timeless.

The temple is made purely of stone and instead of a door is a gap that allows you to enter.

So enter the temple now and as you do so you're amazed at how warm and comfortable it feels in here.

You're so comfortably warm and relaxed and the room is filled with a most soothingly beautiful melody.

Just feel that tune entering your very being.

Flowing through you and filling you with love and peace and calm,

Safe serene feelings and thoughts.

This room is square.

Even the seats are made of stone but no one seems to sit in here.

They just stand in awe and reverence and gaze at the wall ahead which is almost covered in mystical symbols and ancient drawings.

Apart from a special place on the wall onto which you can project symbols or images of your own and if you'd like to think about whatever's been challenging you recently you can bring that here now in this safe place and allow your own symbol to form from the subconscious mind to best represent how you feel and you can project it onto the wall and wait for the magic to take place.

When you've created a sign or symbol or image to represent your problem project it onto the wall and wait and watch as the other images appear to come to life finding solutions,

Resolves,

Trying and testing new ways of thinking and acting and being for you.

They will come up with a new symbol and that new symbol forms and when that happens your old one disappears and your new symbol will implant itself ready to create the changes you want and the desire in your life.

You'll instinctively know if this is acceptable for you and beneficial for you.

Just focus your eyes and your whole body and mind on your new solution.

Good now there are many other rooms leading off from this one and we don't need to visit them today.

You can always come back if you wish.

So let's travel back taking your new solution and that symbol with you through the gap and down the steps easily now going down it's so much easier to go down through the gate and back to your street once more almost as though weight has been lifted.

In a moment I'm going to sound the chime to signal the end of this practice.

So when you're ready you can start to become aware of the space around you,

Become aware of the points of contact with the surface beneath you,

Becoming aware of your eyes and your mouth,

Your hands and your feet,

Your limbs,

Your torso and your whole body resting.

Be aware of the breath in your body as you begin to invite fuller,

Deeper,

Nourishing breaths into your body enlivening your body again and reconnecting with the here and now.

Bringing with you any insights and all the comfort and relaxation from this practice to enable you to enjoy the rest of your night or day and the days ahead.

Noticing how you feel now and perhaps giving yourself a nod of gratitude for taking this special time for yourself.

Thank you for joining me.