Welcome.
This practice is designed to help you sleep wherever you may find yourself,
Whether that is on an airplane,
A bus,
A train,
Or in the comfort of your own bed.
Sleep can sometimes be elusive.
Ganetra works with the brain to help induce sleep naturally.
Whether or not you fall asleep during this practice,
This practice will help prepare your mind for sleep.
Take a moment and make yourself comfortable.
Close your eyes and focus your attention within.
Feel the surface beneath you.
The air on your skin.
Notice your breath.
Notice as it flows in and out,
Like waves against the shore.
Steady and continuous.
Now set your sankalpa or your heart's deepest desire.
Your sankalpa is like a seed to be planted within yourself.
Can you take across your journey into sleep where it can continue to grow?
Ask yourself,
What does your heart desire most right now?
For this moment,
Or this day,
This week,
Or this year.
Repeat your sankalpa to yourself three times in the present tense.
For example,
I am confident,
Or I am relaxed,
Or I am loved.
Now picture your life when this statement is true.
What does a day in your life look like?
How do you move through your environment when this is true?
How do you interact with others when this is true?
What does this feel like?
What does it look like?
What does it sound and taste like?
Hold on to this feeling.
Tuck it away to carry it with you.
Now bring your attention all the way down to your feet and let your feet relax.
Bring your attention to your calves and let your calves relax.
Relax your thighs.
Relax your hips.
Relax your back.
Relax your shoulders.
Relax your arms.
Relax your hands.
Relax your neck.
Relax your face.
Relax your eyes.
Relax your jaw.
Relax your cheeks.
Scan your body and let any remaining tension dissolve away.
As it dissolves away,
You begin to feel lighter,
Light and spacious.
Fully relaxed.
Move your attention a layer closer into your body,
Into the very center,
The very core of your body,
The center and core of your torso,
The center of each arm,
The center of each finger and the center of each leg,
The center of each toe.
As you inhale,
Your breath turns into energy in this space,
In soprano,
Into life,
A soft glowing light.
This glowing energy flows through the core of your entire body.
Tune into this sensation.
Feel this sensation,
The sensation of the flow of energy within yourself.
As your breath flows in,
It bathes each cell with freshness and with life.
As it travels through you,
It soothes you.
It calms your nervous system.
Feel as it refreshes every part of your body that it touches.
Feel the sensations of this subtle energy.
Revisit your sankalpa.
Let this energy flow through it.
Allowing your sankalpa to every part of you.
Letting it become you.
Voices may arise that argue with the possibility of your sankalpa.
Voices and stories that may block its flow.
Take a moment to notice these voices.
Where are they coming from?
These stories we tell ourselves are not true.
Acknowledge them and let them float away.
Let them float away as if you are sending them down a river.
As each one sails away,
Your sankalpa gains clarity and strength.
Notice how it feels to shed these thoughts.
Making room for new actions and opportunity.
Revisit your sankalpa.
As you think,
So you become.
Now starting at 10,
Count down each exhale until you reach zero.
With each exhale,
Feel as though you shed another layer,
Sinking deeper into a soft and safe place within yourself.
Raising all that remains.
You You You You You You You You You You
