Welcome to this practice of Yoga Nidra.
The practice of Yoga Nidra is an ancient meditation practice that impacts all layers of your brain and body.
Throughout this guided meditation,
We will rotate through different techniques to induce a state of deep relaxation,
Healing,
And calm.
It is intended to be done while you are awake,
But if you fall asleep,
There is nothing to worry about.
You will still benefit from the practice.
Take a moment to find a comfortable laying position,
Either in a bed or on the floor,
Where you can take up some space and close your eyes undisturbed.
Take any last movement you need to become the most comfortable version of yourself.
Take a deep breath.
Sigh it out.
Take another deep breath in,
And exhale long and slow.
One more big breath in,
Big exhale.
We are here now.
Breathe naturally.
As you arrive at stillness,
Observe your body breathing.
Feel the floor beneath you as you feel your belly rise and fall.
As you inhale,
Feel the earth rising up to hold you.
As you exhale,
Allow your body to release into the earth.
Feel the support of the earth.
Let the earth receive your body.
Notice the places where you rest heavily,
Deeply relaxed and fully supported by the floor.
Your heels,
Calves,
Hips,
Upper back,
Arms,
And head.
Now bring your attention to the places that do not touch the floor.
The space at the back of your knee,
The small of your back,
The nape of your neck.
Expand your awareness to the sounds of the room.
There is no need to label them or identify the sounds.
Simply allow your awareness.
In a fraction of a second,
Before your conscious mind can even notice,
Your brain has already categorized every sound and sensation as dangerous,
Pleasant,
Or innocuous.
It is ready to protect you at all times,
And you simply get to relax and notice.
Become aware.
Yoga Nidra is the practice of awareness.
We will now set our sankalpa,
An intention or a deep resolve for this practice.
Drop into your feeling center and notice if there is a place in your life that could use a little more support,
Change,
Or attention.
When setting your sankalpa,
Use a positive,
Present moment,
I am statement.
It might sound something like,
I am relaxed,
I am vibrantly healthy,
Or I tackle new challenges with ease.
It is important that you form a statement as if your desired state were already achieved.
When you have found your resolve,
Repeat it in your head to yourself three times.
Bring your attention to the bottoms of your feet.
Imagine in your mind two glowing orbs hovering just above your feet,
Pulsing,
Glowing,
And radiating a warm,
Healing,
Golden or white light.
Feel that warmth permeating the tips of your toes.
It is warm and healing and everywhere it touches your body it cleanses and cures,
Leaving you pure,
Healthy,
And whole.
Feel the warmth as the orbs travel up the tops of your feet,
Penetrating their heat to your heels and ankles.
Feel them as they travel slowly up the length of your shins,
To your knees,
Your thighs,
Healing and nourishing the muscles and tissues that carry your body through this life.
As the orbs approach your pelvis,
They are drawn magnetically together.
The glow of the orbs roll through into your hips,
Your pelvic floor,
Healing your abdominal organs and lower spine.
Bring that warmth to your upper body,
Traveling slowly up your ribcage,
Healing,
Warming your heart and lungs,
Chest,
Collarbones.
The orbs split and travel down the length of each arm,
From your shoulder to your biceps,
Elbows,
Forearms,
Wrists,
Hands,
Palms,
Fingers,
Nourishing as they go.
From the tips of your fingers,
The orbs travel back up and reconnect at the hollow of your throat,
Washing away any tension in your throat,
Your neck,
Your shoulders,
Jaws,
Cheeks,
Forehead,
Scalp,
Skull,
Your brain.
Allow this light to build and to grow inside you until you feel it begin to radiate back out of your body,
Forming a soft cocoon of light around you.
This light cocoon radiates into the room around you,
So whole and vibrant,
And you feel your body giving back this warm energy to the world around you.
Bask in this glow.
Bring your attention back to your breath.
Notice the rise and fall of your chest and your belly.
Repeat your sankalpa to yourself three times here.
Now draw your inner gaze to the space inside your skull,
Just behind your forehead,
As if you're looking at a movie screen of your consciousness.
Some people see colors or flashes.
If so,
Welcome them and watch.
Others see simple darkness.
If so,
Welcome the darkness and just watch.
Using this movie screen behind your forehead,
We will now move through a rapid visualization.
Many things will be listed.
Visualize them.
Notice emotions and pictures that come up.
Just noticing.
At a distance,
Like watching a movie.
Detached.
Some will stand out to you more than others.
Allow this.
Some will go by unnoticed.
Allow this.
Let's begin.
A candle flame.
Red desert.
Lotus flowers.
A heavy thunderstorm.
Lightning.
Smiling Buddha.
Flock of birds.
A field of wildflowers.
The stars at night.
A full moon.
A light breeze from the ocean.
The sunrise through the trees.
Your face in the mirror.
Laughing with your friends.
Waves in the ocean.
A stormy sea.
Calm waters.
Flowing river.
The wind blowing the grass.
You here now,
In this room.
Bring your awareness back to your breath.
And bring your awareness back to the sounds of the room.
Your body lying on the floor.
Your breath in your body.
Fully conscious.
Fully aware.
Our practice of Yoga Nidra is now complete.
Start to deepen your breath as you gently bring movement back into your fingers and toes.
Rock your head gently from side to side,
Waking up your neck.
Before you open your eyes,
Take a long,
Deep inhale,
Locking in the truth of your sankalpa,
Your intention for you.
Take a moment to thank yourself for slowing down.
Carry some gratitude and presence with you through the rest of your day.
Take your time getting up.
Taking a few deep breaths as you start to open your eyes.
And take some more movement.
