Peeling Back The Layers- Guided Yoga Nidra

In Yoga Nidra, one of the deeper, transformative aspects of the practice involved what could be called...peeling back the layers. This concept refers to the process of progressing through each Kosha (layers of being). The layers, like doors, lead us to deeper levels of consciousness, where we are able to observe and let go of tensions, distractions or attachments. Allowing a state of deep relaxation and awareness to unfold naturally.

Transcript

Welcome to this guided yoga nidra practice.

My name is Ashley.

Thank you so much for being here.

The practice of yoga nidra can be referred to as dynamic sleep,

Where you are in a state of deep relaxation with awareness,

Allowing the opening to the inner chambers of the mind.

During the practice,

Remain aware,

Listen to my voice,

And move the mind rapidly with the instructions given.

Keep your mind moving from point to point and be aware of every experience.

View any experiences that arise with awareness and detachment,

No concentration.

We will practice yoga nidra in savasana,

Lying on your back.

Some prefer to lie on their side or sitting,

And that's okay too.

Take a few moments to make yourself comfortable,

Adjusting your body position,

Your clothing or blanket,

Shrugging your shoulders away from your ears,

And allowing for a slight tuck to the chin.

Let your feet naturally fall apart,

Placing your hands beside you,

Or letting them rest on your belly.

Through this practice,

We will move through various layers known as koshas,

Which represent different aspects of your being,

With the goal of peeling back these layers to reach a state of pure awareness or stillness,

Moving beyond surface-level distractions and stress to uncover deeper aspects of the self.

Approach each layer with patience and compassion,

Allowing it to dissolve naturally and without force,

Until you arrive at a state of pure,

Untainted awareness.

If you haven't already,

Begin to close your eyes,

Find stillness in the body,

And bring some awareness to your breath.

Where your awareness goes,

The energy flows.

Feel your belly rise on the inhale,

And feel your belly soften back down on the exhale.

Rising on the inhale,

Softening down on the exhale.

Take a deep breath in,

Feeling calmness spreading throughout your body.

On the exhale,

With ease,

Allow for any worries or tensions to flow away.

With each breath,

Allow yourself to relax more deeply.

Become aware of your body and relax completely,

Feeling your shoulders and your hips getting heavy towards the earth.

Complete relaxation.

Take a moment to settle into your space.

As you surrender into this relaxation,

Notice the spaces between your body and the earth beneath you becoming smaller and smaller.

Your body relaxed,

Lying on the floor.

Visualize your body lying on the floor.

Total awareness of your body lying on the floor.

Witness the stillness.

Become aware of sounds in the distance.

The most distant sound you can hear.

Gradually,

Bring your awareness to closer sounds.

Sounds outside the room.

Sounds within this room.

Without too much thought.

Just notice.

Begin to guide your attention inward,

And allow for everything outside my voice to disappear.

My voice will be a friendly guide along this journey,

But the journey itself is yours.

Let us journey into a full surrender to observe and witness what resides within.

The practice of Yoga Nidra begins now.

Set the intention to be awake and aware as you practice Yoga Nidra.

Say to yourself three times,

I will stay awake and aware through this practice of Yoga Nidra.

I will stay awake and aware through this practice of Yoga Nidra.

I will stay awake and aware through this practice of Yoga Nidra.

You will now create your sankalpa,

Your intention,

A resolve.

This is a short,

Positive,

Clear statement that is vital in sowing the seed of change.

Your sankalpa is a seed which you create and then sow in the bed of your mind.

The power of this intention lies in the subtle and transformative experience it can create,

Helping you access deeper layers of self-awareness.

If you are already working with a sankalpa,

Wonderful.

If not,

I invite you to use one that aligns with our theme of peeling back the layers.

Perhaps one of these.

I am open to discovering my true,

Authentic self.

I am aligned with my inner truth.

I am embracing every layer of my being.

Bring to your mind's eye your sankalpa.

Repeat it internally three times with deep,

Heartfelt presence.

I am.

We will now begin our rotation of consciousness,

The rotation of awareness.

Follow my voice,

And as quickly as possible,

Allow your awareness to go from part to part.

In your mind,

Simultaneously,

Repeat the name while bringing awareness to it.

Become aware of the right hand.

Right hand thumb.

Second finger.

Third finger.

Fourth finger.

Fifth finger.

Palm of the hand.

Become aware of the palm.

Back of the hand.

Wrist.

Lower arm.

Elbow.

Upper arm.

Shoulder.

Armpit.

Right waist.

Right hip.

Right thigh.

Kneecap.

Calf muscle.

Ankle.

Heel.

Sole of the right foot.

Top of the foot.

Big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

Tips of the toes.

Become aware of the left hand.

Left hand thumb.

Second finger.

Third finger.

Fourth finger.

Fifth finger.

Palm of the hand.

Become aware of the palm.

Back of the hand.

Wrist.

Lower arm.

Elbow.

Upper arm.

Right arm.

Shoulder.

Left waist.

Left hip.

Left thigh.

Kneecap.

Calf muscle.

Ankle.

Heel.

Sole of the left foot.

Top of the foot.

Big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

Tips of the toes.

Now move your awareness to the back body.

Back of the head.

Back of the neck.

Right shoulder.

Left shoulder.

Right shoulder blade.

Left shoulder blade.

Right buttock.

Left buttock.

Left buttock.

The spine.

The whole of the back together.

Now rest the awareness in the front body.

Top of the head.

Forehead.

Right eyebrow.

Left eyebrow.

Eyebrow center.

Right eyelid.

Left eyelid.

Right eye.

Left eye.

Right ear.

Left ear.

Right cheek.

Left cheek.

Nose.

Tip of the nose.

Tip of the nose.

Right nostril.

Left nostril.

Upper lip.

Lower lip.

Both lips together.

Chin.

Jaw.

Jaw.

Right collarbone.

Left collarbone.

Right chest.

Left chest.

Middle of the chest.

Navel.

Abdomen.

Lower abdomen.

Whole of the right leg.

Whole of the left leg.

Both legs together.

Whole of the right arm.

Whole of the left arm.

Both arms together.

Whole of the back.

Whole of the front.

Whole of the head.

Together.

Legs.

Arms.

Back.

Front.

Head.

Together.

Whole of the body together.

Whole of the body together.

Whole of the body together.

Refrain from sleep.

Say to yourself,

I am awake and aware.

I am practicing yoga nidra.

Bring awareness to the center of the chest.

To your natural breath.

Follow the gentle flow of your breath without altering it.

On the inhale,

Feel your belly and chest rise.

On the exhale,

Feel your belly and chest soften down.

Inhale,

Rise.

Exhale,

Soften down.

Envision your breath as a golden light flowing up and down your spinal column.

Inhale,

Golden light flows from the tailbone to the crown of your head.

With your exhale,

It flows from the crown of your head back down to the tailbone.

A cosmic tide of breath.

Prana.

Stay with your breath as it flows up and down your center.

Golden,

Vibrant,

Free-flowing.

Begin peeling back the layers,

Koshas,

With your breath.

Pranamaya kosha.

Annamaya kosha.

Imagine a soft,

Warm light surrounding your body,

Gradually dissolving the weight and tension you are holding.

As the light moves,

It peels away the physical discomfort like layers of dry skin,

Leaving behind a sense of lightness and ease.

Manamaya kosha.

Envision a cloud of emotions,

Stress,

Worry,

Sadness,

Floating above you.

With each breath,

The cloud dissolves,

Like fog lifting off a peaceful lake,

Revealing the clarity beneath.

Vijnanamaya kosha.

Imagine a golden seed of light deep within you,

Surrounded by layers of illusion.

As each layer dissolves,

The golden light grows brighter,

Filling your entire being with peace,

Love,

And wisdom.

Release all layers and return the awareness to the natural state of the breath,

The gentle rise and fall.

We will now begin exploring physical and mental visualizations.

Allow any of these sensations,

Feelings,

Or images that arise to flow through you like water.

No attachments,

No concentration.

Awaken the feeling of heaviness in the body.

The feeling of heaviness.

Become aware of heaviness in every part of the body.

Legs,

Arms,

Head,

Torso,

Your body heavy on the earth beneath you,

As if the earth has taken a hold of you,

Supporting you.

Heavy.

The whole body heavy.

The whole body heavy.

Awaken the feeling of lightness in the body.

The feeling of lightness.

Bring the sensation of lightness,

Weightlessness in every part of the body,

Beginning at the head all the way to the toes.

The body feeling so light it seems to be floating away from the floor,

Invoking a feeling of ease,

Freedom,

Detachment from earthly constraints.

Awareness of lightness.

The whole body weightless.

The whole body weightless.

Now bring the sensation of both heaviness and lightness into your awareness,

Feeling equally heavy and equally light.

Awareness to both sensations at the same time.

Imagine them merging into a balanced state.

Visualize a color or image that represents this integration.

Bring to your awareness the sensation of tightness.

Awaken the experience of tightness in the body.

Tight like weathered hands gripping a steering wheel.

Rigid and tense.

Where in your body do you feel constricted?

Recall a time when you felt this taut,

Stiff sensation in your body.

Deepen your awareness to the experience of tightness.

Tight in the whole body.

Tightness in the whole body.

The feeling of softness.

Awaken the sensation of softness in the body.

Tender to the touch.

Smooth like the petal of a delicate flower.

The experience of tension softening,

Relaxing,

Dissipating from the body.

A feeling of calm and comfort.

Softness in the whole body.

The whole body soft.

Imagine contrasting sensations of tightness and softening.

Fostering an understanding of how they feel in the body.

Awareness to both sensations in the body.

Equally tight,

Equally soft.

Merging into a balanced state.

Bring your awareness to the sensation of light.

Imagine a bright,

Warm light shining above you.

Like the first rays of dawn filtering through the curtains.

Experience this light bathing your entire body.

Its glow bringing clarity and peace.

Illuminating your whole body,

Head to toe.

Light over the whole body.

Illuminating the whole body.

Now bring to mind a deep,

Enveloping darkness.

Spreading like ink spilled on paper.

Feel the darkness surrounding you.

Protecting you.

A velvety blackness.

In this stillness of dark,

The shadows form a protective cocoon.

Where thoughts are free to bloom in quiet solitude.

Deepen your experience.

Awareness of comforting darkness.

Darkness around the whole body.

Darkness around the whole body.

Experience both light and dark together.

Feeling their contrasting qualities within and around you.

Explore how both light and darkness can coexist as part of the natural cycle.

Visualize a color or image that represents this merging of both light and dark.

Bring your awareness to the present and make sure you are not sleeping.

Say to yourself,

I am awake and aware.

I will not sleep.

I am awake and aware.

Now bring your attention to the inner space between your eyebrows.

Your third eye.

The Chittikash.

Feel the infinite darkness.

Become aware of the darkness that resides here.

The space of nothingness and everything.

I am going to name a number of different things and you should try to visualize them on all levels.

Feeling.

Awareness.

Imagination.

As best you can.

We will move quickly through these.

Hold no attachment to what arises.

Keep your mind moving.

Point to point.

Waterfall.

Open field.

Lightning strike.

Bowl of soup.

Moth.

An old friend.

Lamp light.

Vibrant sunflower.

Blue bird.

Blue bird.

Blue bird.

Visualize yourself walking up to an unfamiliar cabin along the forest's edge.

The old cabin stands weathered and worn,

Its wooden beams faded to a silvery grey.

A testament to the years of standing against the harshness of time and the elements.

The roof,

Once sturdy,

Now sags slightly in places,

With patches of moss creeping up the sides as if nature itself is slowly reclaiming it.

A small wooden porch,

Inviting with its rocking chair and lantern,

Offering a deep sense of comfort.

A place to unwind,

Read a book,

Sip a drink,

Or simply be.

Around the cabin,

Tall grasses sway in the breeze,

Some wildflowers dotting the landscape,

Their bright colours contrasting with the rustic brown and green of the cabin's surroundings.

A stone chimney juts from the roof,

And the sound of a nearby brook adds a tranquil melody to the atmosphere.

You begin to open the cabin door,

The door,

Heavy and creaking,

Seeming reluctant to open.

You embrace the beginning of this journey,

Stepping into something unfamiliar.

You enter this forgotten place.

Inside,

Dust lingers in the corners,

With a slight musty smell clinging to the air.

The faint creak of floorboards underfoot echo in the silence.

Sunlight filters through small,

Simple windows,

Casting golden beams across the room,

Making the space feel warm and inviting.

A faded patchwork quilt drapes over the arm of a wooden chair positioned in front of the stone fireplace,

The heart of the cabin.

You imagine a warmth of a crackling fire and the scent of burning wood filling the room.

Every object,

Every mark on the wall tells a story,

A history that only the cabin remembers.

An old jacket,

Weathered and worn,

Hangs like a memory on the wall.

Its fabric,

Once vibrant,

Has faded over time,

The colours softened by years of use.

The jacket is more than just fabric.

It carries with it the stories,

The people,

The moments shared with it.

You feel drawn to put the jacket on.

It feels like an embrace from an old friend.

You take notice of the breast pocket and the paper folded in it.

You pull out the paper.

Its creases and folds themselves mark time.

As you begin to unfold this brittle,

Fragile message,

A sense of nostalgia arises.

You see,

Written in faded ink,

Your Sancalpa,

Aligning you with your inner truth.

A sense of quiet solitude permeates the air.

It feels thick with calm.

The world unmoving,

Yet alive in its stillness.

Each breath is an invitation to soften into this tranquil moment.

A moment to just be,

Knowing that in this stillness,

You are whole.

Bring your awareness back to your Sancalpa.

The intention that you made at the beginning of practice.

Your heart's vow.

Repeat it three times with confidence and trust that it is already true.

You are already living it.

I am.

I am.

Relax all efforts.

Draw your mind outside and become aware of your breathing.

To the natural state of your breath.

Develop awareness of your physical existence.

Become aware of the meeting points between your body and the earth beneath you.

Your heels,

Calves,

Hips,

Shoulder blades,

Back of the head.

Open awareness of your surroundings and the noises within the space you are in.

Lie quietly for a few moments and keep your eyes closed.

Begin to make small movements to the body,

Moving your fingers and your toes.

Stretching yourself.

Take your time.

There is no rush.

The practice of Yoga Nidra is now complete.

Hari Om Tat Sat.

Hari Om Tat Sat.

Hari Om Tat Sat.

Taking one final deep breath in.

Exhaling completely.

Namaste.

Reviews

Perfect yoga nidra, working with a sankalpa, rotation of consciousness, experiencing and integrating opposites, and perfect visualizations. No background music, wonderful guidance. Thank you so much, i will come back!

Thank you for the practice. I love the visualization at the end