Know that passing through a time of insomnia can be stressful and physically painful.
And if you're anything like me,
You've probably cursed your body many times during this process.
It's very common to feel angry with our body and blame it for letting us down,
Not understanding that it's often our thought patterns which are perpetuating insomnia.
The poor body is just innocently taking the blame.
Because of this,
I've included this free bonus practice of Nyasa.
Nyasa is an ancient yogic practice during which you bless every area of your body with love and healing energy.
This is a secular health hygiene practice and has no religious connotations.
The stress of insomnia takes a toll on the body.
It's very common to become so angry and frustrated that we begin to hate our body.
We feel it's betrayed us and treat it like our enemy.
We wouldn't be alive without this beautiful,
Amazing body.
It's an integral part of our whole and its job is to protect us.
It's not our enemy.
So instead of directing abusive thoughts and emotion towards it,
Let's take 30 minutes to nourish and soothe it.
The same as we would an abused child or animal.
After all,
Aren't you worthy of the same love and respect you give to others?
Please find a comfortable place to lay down.
Make yourself comfortable.
You can use a pillow behind your head or under your knees.
Grab a blanket if you're a bit chilly.
Whatever you need to fully relax and enjoy this time of self-nourishment.
Soften your gaze or close your eyes and let your awareness travel down into your body.
Feel the surface beneath you.
Tune in the sounds around you.
What can you hear and feel right now?
When you're ready,
Notice your breathing.
Don't try to change it in any way.
Just become aware of it.
Gradually begin to extend your inhale and your exhale.
I'm sure you're feeling a little bit of a headache.
And your exhale.
I'm going to count a few times to set the pace.
Prepare to breathe in two,
Three,
Four,
Five.
Out two,
Three,
Four,
Five.
Six,
Seven.
In two,
Three,
Four,
Five.
Out two,
Three,
Four,
Five.
Six,
Seven.
In two,
Three,
Four,
Five.
Out two,
Three,
Four,
Five.
Six,
Seven.
Continue to breathe slowly in and out on your own.
Slow,
Relaxed breaths.
Extending the exhale slightly longer than the inhale.
Now,
As you continue to breathe,
Start to repeat this mantra in your head.
OM AH HUNG HRI HO OM AH HUNG HRI HO OM AH HUNG HRI HO These sounds symbolize awareness,
Body,
Heart,
And everything that is.
The vibrations of these sounds are deeply nourishing and healing to the body.
Keep repeating this mantra in your mind throughout this breath meditation.
OM AH HUNG HRI HO OM AH HUNG HRI HO And attempt to pace it with your breath,
Whatever is comfortable for you.
While continuing the mantra,
Move your awareness to the top of your head.
Imagine the mantra going into the crown of your head and absorbing into your skull.
OM AH HUNG HRI HO OM AH HUNG HRI HO OM AH HUNG HRI HO Move your awareness to the back of your skull.
Feel where the back of your head touches the pillow and direct the mantra there.
OM AH HUNG HRI HO Now the center of the head.
Space between the eyes and the middle of the forehead.
OM AH HUNG HRI HO OM AH HUNG HRI HO Now the eyes.
OM AH HUNG HRI HO Both eyes and into the visual cortex.
Both ears and the auditory cortex.
Steady rhythm of the breath.
Repetition of the mantra.
Into the nostrils now.
Both nostrils.
The whole of the nose.
OM AH HUNG HRI HO OM AH HUNG HRI HO Tongue and the roof of the mouth.
The top of the palate.
Lips and jaw.
Into the throat.
OM AH HUNG HRI HO OM AH HUNG HRI HO Center of the chest.
The heart space.
Into the shoulders.
Both shoulders.
Into the middle of the upper arm.
Between the shoulder and the heart.
Between the shoulder and the elbow.
Middle of the forearm.
In between the elbow and the wrist.
From both sides.
Rhythmic,
Steady breath.
Slowly exhaling through the nose.
Exhaling through the nose.
OM AH HUNG HRI HO Center of the palms.
Center of both palms.
And gingivitis.
Hands at the fingertips.
Back into the heart space.
Center of the chest.
Keep the rhythm of the breath going.
The mantra going.
And the effects.
The navel.
Behind the umbilicus.
OM AH HUNG HRI HO For women,
Down into the bowels of the pelvis.
The reproductive organs.
Ovaries.
For men,
A bit lower.
Into the prostate gland.
Face of the pelvis.
The entire spine.
Pelvic floor and reproductive organs.
The hip joints.
Both hip joints.
OM AH HUNG HRI HO OM AH HUNG HRI HO OM AH HUNG HRI HO Center of the thigh bone.
In between the hip and the knee.
The knees.
Both knees.
Center of the shins.
Between the knee and the ankle.
Center point of each foot.
Whole of the foot.
Where the ball and the arches meet.
Ten digit tips.
Big toes.
Other toes.
All ten digits.
OM AH HUNG HRI HO OM AH HUNG HRI HO OM AH HUNG HRI HO And a journey back at the body again.
Slightly faster up the body.
A couple chants in each side.
We could do this longer.
Take your time.
One more time with this if you desire.
In this video we're going to go slightly faster.
Ten digit tips.
Center point of the feet.
Ankles.
Center point of the shins.
Knees.
Both knees.
Center point of the thighs.
Both thighs.
Both hip joints.
Central perineal body and pelvic floor.
Those of the pelvis.
Prostate.
Loom.
Lower brace.
Bones of the pelvic base.
OM AH HUNG HRI HO Navel.
Lower plexus.
Heart space.
And fingertips.
Fingers and thumbs.
Center of the palm.
Both palms.
Wrist.
Both wrists.
Both wrists.
Both wrists.
Both wrists.
Both wrists.
Central point of the lower arm in the wrist and elbow.
Elbows.
Central point of the upper arms in the elbow and shoulder.
Shoulders.
Both shoulders.
Back into the heart.
OM AH HUNG HRI HO Throat.
Pit of the throat.
Hole of the throat.
Lips and jaw.
Thumb.
Top of the palate and mouth.
Nostrils.
Both nostrils.
And the nose.
Both ears.
The auditory cortex.
Eyes.
And the visual cortex.
Central point of the forehead between the eyes.
Steady breath rhythm.
Stay the rhythm of the breath,
Rhythm of mantra.
Center of the brain.
Back of the skull.
Crown of the head.
The whole body.
Entire body.
All the points together.
Vibrating them all.
Chanting into the middle.
Let the breath relax now.
Let the mantra relax.
And let the breath relax.
Just a moment.
Let the breath relax.
Let the breath relax.
Let the breath relax.
Let the breath relax.
Let the breath relax.
Just allow yourself a few minutes to lie here.
A few minutes to lie here and integrate.
Start to slowly bring your awareness back into your body.
When you're ready,
Begin to gradually stretch and wiggle your fingers and toes.
There's no rush.
I hope you enjoyed this nourishing practice of reuniting body,
Mind,
And soul.
These three aspects of you are spoken of you as separate things.
But really,
We're all one.
There's no division except in our minds.
Namaste.
