Welcome to Universal Love Yoga Nidra.
My name is Daniel and I am so grateful to be here with you today.
Now we prepare for Yoga Nidra.
Lay down on the floor in Shavasana position,
The body is lying straight.
Gently tuck each shoulder blade slightly towards your spine and allow the shoulders and arms to drape onto the floor with the palms facing up.
Support your body with pillows and bolsters for maximum comfort.
You may want to prop up your head,
Maybe place a bolster under your knees or find a reclined position.
You might consider a blanket over your body or over your face and your eyes.
Legs,
Shoulder width apart,
Feet falling out to the side.
Now place your arms a little wider,
It's ok to take up space,
You are safe.
Take a moment to adjust your position,
Your pillows,
Your clothes.
Be as comfortable as possible.
Close your eyes and begin to tune your awareness inward.
During Yoga Nidra we will remain absolutely still.
If you experience pain,
Let it be.
If you need to adjust your body,
Do so gently with the eyes closed and return to the sound of my voice.
Go ahead and close your eyes down.
We will keep our eyes closed until the end.
Take a deep breath.
Let it out like a sigh of relief.
Let the worries of the day exhale away.
Take another deep breath,
Exhaling long and slow,
Releasing any worries you may have.
We are here now.
Yoga Nidra is a yogic sleep.
We will journey to a place between sleep and wakefulness.
Listen to my voice to stay awake.
You might affirm to yourself now,
I am practicing Yoga Nidra.
I will stay awake.
You will be guided on a journey of awareness moving from sensations to emotions and images.
Focus only enough to stay awake on my voice.
There is no need to catch every little thing.
Witness what comes to you and leave the rest.
As thoughts enter the mind,
Just notice them and let them go.
No need to concentrate too intensely or analyze the instructions.
Just be,
Witness,
And return to the sound of my voice.
During Yoga Nidra,
You are functioning on levels of hearing and awareness,
And the most important thing is to follow the sound of my voice.
Now,
Place your awareness into the space a few inches in from the back of your head,
The center space behind the ears,
And feel your body begin to melt,
Melting down like caramel over an apple.
Feel the hips widen and sink down.
Feel your whole body soften with each exhale.
Develop your awareness of the body from the top of the head to the tips of the toes and mentally repeat the mantra,
Aum.
Complete stillness and complete awareness of the whole body,
Again,
Aum.
Continue your awareness of the whole body,
The whole body,
The whole body.
Turn your awareness to the sounds around you.
Try not to label them,
Just listen.
Notice distant sounds.
Notice nearby sounds.
Now notice sounds inside yourself.
Without opening your eyes,
Imagine the space around you.
Imagine how it looks.
Imagine your body lying on the floor.
That's your whole body on the floor,
Your head,
Your upper body,
Your legs,
Your clothes gently resting on your skin.
Your whole body on the floor in this space,
Here and now.
Your whole body on the floor in this space,
Here and now.
Your whole body on the floor in this space,
Here and now.
At this moment,
Set your intention or sankalpa,
A concise statement that resonates with you.
A short,
Simple,
Positive I statement.
I am whole.
I am connected.
I am love.
See what comes up for you today.
Allow the sankalpa to arise naturally in words that resonate with your highest truth.
What you resolve today during Yoga Nidra will come to be.
What transformation,
What healing do you want today?
Say it to yourself now,
Three times,
With feeling,
With emphasis and with certainty.
We will now prepare for rotation of consciousness.
Now rotate your consciousness through the body by bringing awareness to each and every part systematically.
As I name each part,
Say it to yourself and be aware of that part,
But do not move.
Sense the body part as if it's being physically touched.
The practice begins on the right side.
Bring awareness to your right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Right side ribcage,
Waist,
Hip,
Thigh,
Knee,
Calf,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Left hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Left side ribcage,
Waist,
Hip,
Thigh,
Knee,
Calf,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Right heel,
Left heel,
Right calf,
Left calf,
Right thigh,
Left thigh,
Right buttock,
Left buttock,
Lower back,
Middle back,
Upper back,
The entire spine,
Right shoulder blade,
Left shoulder blade,
Back of the neck,
Back of the head,
Top of the head,
Forehead,
Right temple,
Left temple,
Right ear,
Left ear,
Right eyebrow,
Left eyebrow,
Middle of the eyebrows,
Right eye,
Left eye,
Right nostril,
Left nostril,
Right cheek,
Left cheek,
Upper lip,
Lower lip,
Where the two lips join together,
Both lips together,
Chin,
Jaw,
Throat,
Right collarbone,
Left collarbone,
Right side of the chest,
Left side of the chest,
Upper abdomen,
Navel,
Lower abdomen,
Right groin,
Left groin,
The pelvic floor,
The right side of the brain,
The left side of the brain,
The space between the sides of the brain,
The right eardrum,
The left eardrum,
The throat,
The heart,
The right lung,
The left lung,
The liver,
The stomach,
The right kidney,
The left kidney,
The whole torso,
The whole right leg,
The whole left leg,
Both legs together,
The whole right arm,
The whole left arm,
Both arms together,
The whole face,
The whole head,
The whole torso,
The whole upper body,
The whole body,
The whole body,
The whole body.
Now move your awareness to your breath.
Breathe naturally.
Make no special effort.
Notice how the air moves into your nose and out of your nose.
Notice how the air moves into your throat and back out of your throat,
Into your lungs and out of your lungs,
Deep into the belly and out of the belly.
Now the whole process.
Follow the air into the nose,
Down the throat,
Into the lungs and belly.
Just noticing.
Keep following.
Notice how your whole being expands as you inhale,
Contracts as you exhale,
Expands and contracts.
Keep noticing.
Now notice how your breath is changing.
Focus on your breath.
Focused on how it feels.
Notice the transition at the top of the inhale and the transition at the bottom of the exhale.
Continue breathing naturally.
Imagine your body is heavy.
Feel the earth pulling you down,
Grounding you.
Head heavy,
Arms and legs heavy,
Torso heavy,
Sinking down.
Heavy like a ship anchor dropped onto sand,
Sinking down and leaving an impression.
Now imagine your body so light you could float up.
Head light,
Torso light,
Arms and legs weightless.
Like a feather you could float away with the next breeze.
Floating,
Weightless.
Return now to the ground.
Now experience both at the same time.
Heaviness and weightlessness.
Now return to your natural state.
It is just an experience.
Feel the heat of the Costa Rica sun.
The sun on your skin,
Warmth throughout your entire being.
Heat radiating within you.
The air is hot as you breathe it.
Surrounded in warmth.
Now cold.
A cold winter day.
Snow on the ground.
The wind is cold,
Penetrating your skin.
The sensation of cold deep to your bones.
The air is cold as you breathe it.
The wind is cold,
Penetrating your skin.
The air is cold as you breathe it in.
Crisp chill all around you.
Coldness within.
Now experience both at the same time.
Hot and cold.
Notice how it feels.
Now return to your natural state.
It is just an experience.
Remember now the feeling of stress or anxiety.
Intense worry.
Deep anxiety.
Feel it.
Don't create a reason for it.
Just create the experience as completely as you can.
Now create the experience of peaceful,
Calm awareness.
Anxiety and worry wash away.
A profound calm and peacefulness settles into you.
Recall experiencing calm awareness and peace.
Recall it fully.
Feel it.
Exist as the experience of peace through your entire body and mind.
Blissful joy.
Blissful joy.
Blissful joy.
This is just an experience.
We will now move through a rapid visualization.
Many things will be listed.
Visualize them.
Notice emotions,
Pictures.
Just noticing at a distance like watching a movie from behind the projector.
Detached.
Just noticing.
Bring your awareness to the space between your eyebrows.
Visualize from here.
Let's begin.
A candle flame.
A thousand foot waterfall.
Hibiscus flower.
Heavy thunderstorm.
Smiling Buddha.
A flock of birds flowing around in the sky.
Asking for help.
Asking for help.
Asking for help.
Stars at night.
Waiting for news.
Pink panda bear.
Snow-capped mountain.
Snow-capped mountain.
Snow-capped mountain.
Sunrise over water.
Your face in the mirror.
Laughing with your friends.
Connection.
Connection.
Connection.
Waves in the ocean.
An empty highway.
A full moon reflecting on a still lake.
You here now.
Fully present in your heart center.
Feeling the harmonious merging with all that is.
Now is the time to repeat your sankalpa.
The same sankalpa that we did before.
Repeat it three times with full feeling.
Return your awareness to the breath.
In and out.
To the body.
To the arms and legs.
The floor.
The room.
Presence.
Keeping the eyes closed,
Roll over to your right side for a few moments.
Use your hands to press yourself up from the floor and let your head come up last.
Sitting up easy.
Gently.
Returning back to this physical space.
The practice of yoga nidra is now complete.
The practice of yoga nidra is now complete.
