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 your 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 attachment,
No concentration,
No judgment.
We will practice in shavasana,
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,
Blanket,
Shrugging your shoulders away from your ears,
And allowing for a slight tuck of the chin towards the heart.
Let your feet naturally fall apart,
Placing your hands beside you or letting them rest on your belly.
Soften your jaw,
Release any tension between the eyebrows.
Through shifting our awareness from external distractions,
And towards your inner self,
We are able to cultivate a deep sense of inner peace and self-awareness.
If you haven't already,
Begin to close your eyes,
Find stillness in the body,
And bring some awareness to your breath.
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.
And on the exhale,
With ease,
Allow for any worries or tension to flow away.
With each breath,
Allow yourself to relax more deeply.
Become aware of your body,
And relax completely.
Feeling the weight of your body sinking into the earth beneath you.
Your eyes becoming heavy in their sockets.
Letting tension go in your scalp and your face.
Allowing the body to fully relax.
Complete relaxation.
Take a moment to settle into your uninterrupted 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 attention to closer sounds.
Sounds within this room.
Without too much thought,
Just noticing.
Begin to guide your attention inward,
And allow for everything outside of 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 internally 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 sow in the bed of your mind.
If you are already working with a sankalpa,
Wonderful.
If not,
I invite you to use one that aligns with our theme of turning the gaze inward.
Perhaps one of these.
I am open to exploring my inner world.
I am at peace.
I am grounded in my true nature.
Bring to your mind's eye your sankalpa.
Repeat it internally three times with deep,
Heartfelt presence.
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 your 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.
Left arm.
Shoulder.
Armpit.
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 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.
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.
Right nostril.
Left nostril.
Upper lip.
Lower lip.
Both lips together.
Chin.
Jaw.
Throat.
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.
Head.
Together.
Legs.
Arms.
Front.
Head.
Together.
The whole of the body together.
The whole of the body together.
The whole of the body together.
Refrain from sleep.
Say to yourself,
I am awake and aware.
I am practicing Yoga Nidra.
Now bring your awareness to your breath.
Don't try to change it.
Just observe.
Notice the natural rhythm of your breathing.
How it enters and leaves your body effortlessly.
Notice if it is shallow or deep.
Fast or slow.
There is no need to judge.
Just observe.
With curiosity.
Bring awareness to the gentle rise and fall of your belly with each breath.
Feel the expansion on the inhale.
The softening on the exhale.
Inhale.
Exhale.
Slowly.
Gently.
Without effort.
Let the rhythm of your breath become smooth and effortless.
With each inhale,
Imagine you are breathing in calm,
Peaceful energy.
With each exhale,
Releasing any tension,
Stress,
Negativity.
Breathing in calm.
Breathing out tension.
Visualize the breath as a light or a wave.
On the inhale,
The light grows brighter.
Filling your body with a soothing,
Healing energy.
On the exhale,
The light dims and flows out.
Taking with it any stress or discomfort.
Continue this process for a few moments.
Notice how each breath becomes a source of healing and renewal.
Allow yourself to sink deeper and deeper into relaxation with each breath.
Release all sensations and bring your awareness to the natural flow of your breath.
We will now begin exploring physical and mental visualizations.
Allow any of these sensations,
Feelings,
Or images that arise to flow through you.
No attachment.
No concentration.
Suspending judgment.
Just notice.
The sensation of contraction.
Bring to your awareness the feeling of constriction,
Shrinking,
Dwindling,
Contracting like a serpent coiling its body,
Contracting tightly.
How does the sensation of contraction feel in your body?
Tight,
Tense muscles.
Shallow,
Short breaths.
Bring the sensation of contraction into the whole body.
The whole body bound.
Shrinking.
Tight.
Release this constriction.
Bring to your awareness the experience of expansion,
Extension,
Growth,
Evolution,
Like a seed sprouting into a massive tree,
Its roots spreading deep and wide,
Its branches reaching for the sky.
Deepen your awareness.
Feel expansion in your body.
With each inhale,
Your physical body expanding.
Bring the sensation of expansion to your mind.
Expansion of consciousness,
Like a light shining inward.
Expansion in the whole body.
The whole body expanding.
Bring your awareness to your breath.
With each inhale,
Feel a sense of expansion through your body as if you are opening up to the universe.
With each exhale,
Feel a sense of contraction drawing your awareness inward towards your center.
Notice how expansion and contraction happen naturally with the breath and experience both sensations simultaneously.
Now bring your awareness to the sensation of light,
The soft glow as the setting sun bathes the world in hues of peach,
Amber and lavender,
Creating long,
Gentle shadows on the earth.
The light feels warm and tender like a whispered promise of peace.
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.
Light over the whole body.
Now bring to mind a deep,
Enveloping darkness like a quiet night where the world is hushed and the sky above is a deep velvet.
Feel the darkness surrounding you,
Protecting you,
A delicate 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 dark can coexist as part of the natural cycle.
Visualize a color or image that represents this merging of both light and darkness.
Awaken the feeling of loud,
Noisy,
Booming,
Busy.
Experience this loudness in your body.
Feel the thundering,
Feel the busyness,
Loud.
Experience this riddling noise throughout the whole body,
The whole body,
Loud.
Release the sensation of loud and welcome in the feeling of quiet,
Faint,
Silent,
Mute.
Awaken to the sensation of suspending time,
The world slowing,
The air still.
Where in your body do you feel quiet,
Calmness,
A peaceful moment,
Pure,
Unbroken,
Quiet.
Quiet in the whole body,
The whole body quiet.
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'm 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.
Jellyfish,
Picture frame,
Single blade of grass,
Birthday candle,
Rainforest,
Warm blanket,
Fern,
Center of a rose,
Lightning strike,
Lavender field,
Lavender field,
Lavender field.
Imagine walking up to a golden door,
Become aware of a big,
Solid golden door.
The door standing open,
Bathed in warm light,
Inviting all who approach to step into the unknown.
As you step through the opening,
You are greeted by the entrance of a dark chamber.
Visualize this dark stone room.
Deep within this chamber,
You see a flaming light flicker.
You begin to walk towards the light.
It gets brighter,
More vivid with every step.
You notice within that flaming light,
There is a small golden egg,
Very bright.
A small golden egg as small as a mustard seed,
Small and bright.
Intensify your visualization and see the golden egg within the flaming light.
They symbolize yourself,
Big self and little self,
Your inner being.
Witness the light within yourself.
Leave the flaming light and golden egg and pass back through the golden door.
Bring your awareness back to your eyebrow center.
Now bring your attention to the top of your head,
Your crown chakra.
Visualize a soft,
Warm,
Brilliant white light beginning to shine there.
This light is pure,
Healing and full of love.
See the white light growing brighter and more radiant flowing gently down into your body.
It begins to fill your forehead,
Your eyes,
Your cheeks,
Bringing a deep sense of calm and clarity.
The white light flows down into your throat,
Soothing and clearing any blockages,
Filling you with communication and truth.
It moves down into your chest,
Your heart and your lungs,
Filling you with a sense of openness,
Compassion and love.
Feel the white light flow through you and down your arms all the way to your fingertips,
Filling you with strength and healing energy.
Let the white light flow through your stomach,
Abdomen and hips,
Creating peace and balance.
As it flows down your legs,
It moves through your knees,
Your calves and your feet,
Cleansing and revitalizing every cell along the way,
Filling you with stability and groundedness.
Imagine this light filling your entire body from head to toe with its pure healing energy,
Your body completely immersed in this glowing energy.
Your body is now glowing with this white light,
Radiating peace,
Balance,
Vitality.
Now that you are filled with this light,
Imagine this white light is expanding beyond your physical body,
Filling the space around you,
Creating a cocoon of healing energy.
In this space of healing light,
Know that you are safe,
Supported and at peace.
Stay with this feeling of deep healing for a few moments.
Feel a sense of peace,
Love and completeness.
Bring your awareness back to your sankalpa,
The intention 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.
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 to 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,
Taking your time.
There is no rush.
The practice of Yoga Nidra is now complete.
Heri Om Tat Sat Heri Om Tat Sat Heri Om Tat Sat When you are sure that you are wide awake,
Sit up slowly and open your eyes.
Take a moment of gratitude for this time of release and renewal.
Trust that the energy you've cultivated today will continue to support you as you move forward.
Keep the sense of peace and clarity with you as you re-enter your day.
Taking a final deep breath in.
Exhaling completely.
Namaste.
