Hello and welcome.
My name is Alicia.
The focus of today's practice is on undoing the day and preparing for a restful evening,
Though it can be done at any time you want to let go of your thinking mind or part of your day.
For this practice,
You'll be lying down on your back on a flat surface other than a bed.
You may also lie down in another position that better suits your body,
Lying on your side or seated in a supportive chair if needed.
Take the next few moments to gather any props that you desire,
A blanket to keep the body warm,
Socks,
An eye pillow to block out light,
A small pillow behind your head,
Perhaps a bolster beneath your knees.
As you gather these items,
Begin to reflect on how your day first began,
Remembering where you slept last night as you prepare to lie down and make your way into your cozy Nidra nest.
Once you are completely settled,
Begin to visualize the start of your morning,
Beginning with the moment you opened your eyes,
Getting up and beginning to move through your day.
Imagine the day in one hour increments,
Scanning through each wave of your day.
Allow yourself to be the witness,
To observe each hour of your day without judgment.
Simply notice what you experienced today using all five senses and allow each hour to wash away.
Approaching midday.
Approaching evening.
Arriving at the beginning of this practice,
Making your way to this moment.
Allow time to slow down.
Begin to notice the details in the first moments of this practice as you gathered items for your nest.
How did you feel in those moments?
How do you feel now?
Allow yourself to sense your body on the floor and begin to draw your awareness inward.
Begin to notice the wave-like contractions of your heart.
Each wave bringing a fresh undulation,
Another opportunity to begin again.
Allow the next ripple of your heart to reveal your heart's calling.
Your sankalpa,
Your sacred intention,
Your vow of truth.
If you do not have a sankalpa,
You may use this for now.
Silently repeat your sankalpa three times into the waves of your heart.
Allow the waves of your heart to ripple out to the right side of the body as indigo tides.
Your right hand,
Thumb,
Index finger,
Middle finger,
Ring finger,
Pinky finger,
Palm of your hand,
Back of the hand.
Your entire hand filled with waves of indigo light.
Right wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
All filled with waves of indigo light.
Right side of the ribcage and lung,
Waistline,
Right thigh,
Kneecap,
Lower leg radiating waves of cerulean blue light.
Right ankle,
Top of the right foot,
Sole of the right foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Baby toe,
Filled with indigo light waves.
The entire right side of your body in waves of deepest blue light.
The whole right side.
The right side filled with waves of indigo.
The deep waves of light move to your left hand,
Thumb,
Index finger,
Middle finger,
Ring finger,
Pinky finger,
Palm of your hand,
Back of the hand.
Your entire hand filled with waves of indigo violet light.
Left wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
All filled with waves of deep purple light.
Left side of the ribcage and lung,
Waistline,
Left thigh,
Kneecap,
Lower leg radiating waves of navy purple light.
Left ankle,
Top of the left foot,
Sole of the left foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Baby toe,
Filled with indigo light waves.
The entire left side of your body washed in indigo violet light.
The whole left side.
The left side filled with waves of indigo.
The waves of indigo light wash over the back body,
Sole of the right foot,
Sole of the left foot,
Sole of both feet together,
Back of the right heel,
Back of the left heel,
Both heels together,
Right calf,
Left calf,
Both calves together,
Back of right knee,
Back of left knee,
Back of both knees together,
Right hamstring,
Left hamstrings,
Both hamstrings together.
Waves of purple indigo light ripple across the backs of both legs,
Right glute,
Left glute,
Both glutes together,
Back of pelvis,
Lower back,
Middle back,
Upper back,
Right shoulder blade,
Left shoulder blade,
Both shoulder blades together,
Right arm,
Left arm,
Both arms together,
Back of neck,
Back of head,
Crown of head,
The entire back body ripples with navy blue light,
Your entire back body aglow with indigo light.
Now,
The crown of your head swells with deep purple light,
Forehead,
Right eyebrow,
Left eyebrow,
Both brows together,
Brow center,
Where your third eye resides,
Right eyelid,
Left eyelid,
Both eyelids together,
Right eyeball,
Left eyeball,
Both eyes together,
Right nostril,
Left nostril,
Both nostrils together,
Bridge of nose,
Tip of nose,
Whole nose,
Upper lip,
Lower lip,
Both lips together,
Chin,
Right side of jaw,
Left side of jaw,
Both sides of jaw together,
Your whole face filled with indigo waves of light,
Right side of head,
The left side of head,
Both sides of your head together,
Right side of your throat,
Left side of your throat,
Neck and throat together,
Right collar bone,
Left collar bone,
Both collar bones together,
Right side of chest,
Left side of chest,
Whole chest all together,
All filled with waves of navy purple light,
Abdomen from ribs to belly button,
Low belly,
Pelvis,
Root of pelvic floor infused with indigo light waves,
Both thighs,
Both knees,
Both shins,
Both ankles,
Tops of both feet all steeped in indigo light waves,
Right leg from toes to hip,
Left leg from toes to hip,
The entirety of both legs infused with waves of azure light,
Right arm from fingertips to shoulder,
Left arm from fingertips to shoulder,
Both arms filled with waves of indigo light,
Arms and legs infused with indigo light,
And now your entire torso and head in waves of navy light,
Your entire body imbued with waves of indigo light,
Your whole body,
Your whole body ethereal indigo,
Your whole body,
Your whole body indigo waves of light,
Your whole body.
Listen to the waves of your breath.
Begin following the breath in and out of the nose.
Pay attention to the hairs moving inside your nostrils,
Warming the air as it passes through and softens across the forehead,
The Chittikash,
The third eye center.
Begin to follow the breath without changing its cadence or rhythm.
Allow the waves of breath to unfurl naturally.
Imagine the breath flowing in the right nostril and out the left nostril in its own time.
Then imagine the breath flowing in the left nostril and out the right.
Continuing to follow the breath right to left,
Then left to right.
Return your awareness to the waves of the Chittikash at the center of the forehead.
Recall the sensation of gripping tightly.
What does it feel like to be straining to hold on?
Holding on so tightly that it hurts.
Now,
Remember a time you were able to let go to release.
What does it feel like to put something down to surrender what you've been holding on to?
Return to the sensation of holding on.
Switch to the sensation of letting go.
Now,
See if you can feel both sensations gripping and releasing simultaneously.
See if you can feel both of these sensations at the same time.
Allowing them to oscillate and wave back and forth within.
Holding on and surrendering at the same time.
Allow the sensations to drift and disappear.
Letting them drift past your internal awareness at your third eye center,
As I mentioned them.
A dangling,
Bleeding heart flower.
A red wave.
An orange.
An orangutan in the forest eating a banana.
A sunflower.
Freshly cut grass.
Vines climbing the side of an abandoned building.
A cloudless blue sky.
A cerulean blue plate.
A lavender hibiscus flower.
A purple tomato.
An indigo wave.
Allow your body to be enveloped in an ethereal indigo wave and carried into the heavens above.
This wave merges with the night sky.
Waves of light rippling across the sky.
Northern lights of purple,
Blue,
Indigo are these waves of light.
These waves of light dissolve into the night sky.
You become the fruitful darkness filled with stars.
In this moment,
A sense of peace washes over you.
As you know,
You are held by the universe.
Draw this nourishing darkness,
This indigo light back down through the forehead.
Allow it to flow inward towards your heart.
Notice the waves of the heart.
Notice the hum of your heart's truth.
Allow your sacred truth,
Your sankalpa,
To uncurl in your heart space.
Silently repeat your sankalpa three times into your heart space.
Know that it is already done.
Allow this knowing to surge throughout your body.
And as you do,
Begin to become aware of your physical body lying down,
Supported by the ground beneath you.
Now,
Allow yourself to sense the breath coming in and out of the nose.
Allow yourself to relish in the sense of calm and coherence.
This sense of release and ease.
Ever so gently,
Bring one hand to heart and know that you bring this feeling with you.
You carry this feeling in your heart.
The practice of yoga nidra is now complete.
Thank you so much for being here.
I appreciate your presence.
Hari Om Tat Sat.
Namaste.
