Shift Your Reality Yoga Nidra

Yoga nidra is a practice that teaches deep rest. To learn deep rest is to provide your physical, emotional, mental and spiritual self with restoration, rejuvenation and revival. This is a very real benefit of yoga nidra as a practice. But what if this yoga nidra state was also the experience of reality, where you have to do nothing but be?

Transcript

Welcome to this practice of Yoga Nidra.

Take a moment to settle yourself down into a comfortable resting position,

So that you'll be able to stay still for the practice.

Perhaps find a cushion underneath your knees,

And a blanket to go over the body in case your temperature will drop.

You might want to place something small underneath the back of the neck,

And if it's bright,

Perhaps something light over the eyelids.

Allowing your body to settle down on your back,

With your feet hip width apart,

Allowing them to flop outwards.

Take your hands about 6 inches away from your torso,

With the palms facing towards the sky.

Lengthening in the back of the neck.

Allow your eyelids to close softly,

And maybe take a little wriggle in the body,

As you nestle on down into your support for your practice.

Allow your tongue to rest inside your mouth,

And the lips to gently touch,

Going out and upwards at the ends.

Take a moment to acknowledge your space,

By listening to it through your sense of sound.

Acknowledging what there is in your space around you.

And hear the sounds outside of your space,

So that you can be familiar with where you are in the soundscape around you at this time.

Come to your body,

And the sensations of the fabrics touching your skin.

Be aware of the points where your body is in contact with your support.

Feel this holding beneath you,

And become aware of your breath across your top lip.

Observe your breathing in your body,

And make the resolve that you're going to practice Yoga Nidra.

Remaining aware and awake,

Connected to my voice,

Without analytical thought or judgement.

Receiving the words,

And if you drift in or out,

Or you feel a response,

Return just to the words.

Allowing them to move in and through you throughout the practice.

If you wish to fall asleep at the end of your practice,

That is when you will fall into deep rest.

Take a moment to connect with your safe space.

This place may be real or imaginary.

It is somewhere that makes you feel well and safe.

Visualize and feel yourself in this place.

As though you're there in this very present moment.

Releasing your safe space,

Come to your intention,

Your heart's deepest desire of what is to come true in your life.

Repeat it three times in the present tense,

Using positive words,

Living it in this very moment.

Release the sankalpa,

And we come to the rotation of consciousness.

Bringing your awareness around body parts,

Through sense feeling or visualization.

Beginning inside the mouth,

In the floor of the mouth,

Inside right cheek,

Inside left cheek,

Roof of the mouth,

Back of the mouth,

The teeth,

The tongue,

The whole inside of the mouth,

The sinuses,

Right eye socket,

Left eye socket,

Middle of the mind,

Right ear canal,

Right ear,

Middle of the mind,

Left ear canal,

Left ear,

Inside of the head,

Back of the head,

Crown of the head,

Forehead,

Tip of the nose,

Point where the lips touch,

Whole of the head,

Base of the neck,

Right shoulder,

Right upper arm,

Right elbow,

Forearm,

Wrist,

Back of the right hand,

Palm of the right hand,

Thumb,

Index finger,

Middle finger,

Ring finger,

Pinky finger,

The right hand,

The right arm,

Right armpit,

Right side,

Right waist,

Right hip,

Right thigh,

Knee,

Shin,

Top of the right foot,

Sole of the right foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

The right foot,

Right leg,

Right side body,

The whole right side of the body,

Base of the neck,

Left shoulder,

Upper arm,

Elbow,

Forearm,

Wrist,

Back of the left hand,

Left palm,

Thumb,

Index finger,

Middle finger,

Ring finger,

Pinky finger,

Left hand,

Left arm,

Armpit,

Side body,

Left side waist,

Hip,

Thigh,

Knee,

Shin,

Ankle,

Top of the left foot,

Sole of the left foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Pinky toe,

Left foot,

Left leg,

Left side body,

The whole left side of the body,

Base of the throat,

Centre of the chest,

Navel,

Pubic bone,

Pelvis,

Groin,

Front of the body,

The whole front of the body,

Right heel,

Left heel,

Right calf,

Left calf,

Right buttock,

Left buttock,

Right shoulder blade,

Left shoulder blade,

Tail of the spine,

To base of the head,

The back of the body,

The whole back of the body,

The head,

Right side,

Left side,

Front,

Back,

The whole of the body,

The whole of the body,

The whole of the body.

Become aware of your natural flow of breath,

The moving in and out of each cycle,

As it flows through your body.

Observe the ripple of movement your breath brings into your body as you breathe and the easing out ripple of the exhale through the body.

Allow these natural movements and pauses in your breath as you observe your natural rhythm and flow and movement of your breath through your body.

Introducing the opposites sensation within your body for how limitation feels in your body.

Where do you experience the sensation or feeling of limitation within your body?

Experience limitation inside your body fully and release this sensation and become aware of how your body feels with justice.

Where in your body and how do you feel justice?

And now return to the sensations in the body of limitation.

How do you experience limitation within your body as an experience?

And returning to the experience and sensations of justice.

Fully feel what justice feels as an experience within your body.

Returning to limitation and how it is experienced through feeling in the body and returning to justice and how this is experienced through feeling in the body.

And is it possible to hold both limitation and justice at the same time as simultaneous experiences in the body?

Become aware of the space between the eyebrow center of the Chitticasha where there are patterns,

Darkness and colors in this space.

Realize that you are inside a cave.

Move around inside the cave.

What can you see or feel?

Become aware of a feeling drawing you to a particular part of the cave.

There is an offering to discover bliss.

You will have to leave the cave.

Begin to follow the lights allowing it to begin to fill your space.

Move through the cave finding yourself into the light where you are surrounded by desert.

A vast space in all directions of desert plain.

Your sight can not see much save desert.

How to choose the direction in which to walk?

Begin to spin yourself in circles.

Spinning faster and faster.

And when you stop the unseen in the desert is revealed to your sight.

A pathway into a new way.

Traveling through the sky into the cosmos.

You move between the stars and the planets.

Seeing a star born.

Light filling your field of vision.

The energy moving through your body.

Its power so overwhelming.

You find your body back on a road.

The ground has cracks.

This journey seems so difficult.

Such extremes of experience.

Observe these feelings of challenge and achievement.

And use this to bring yourself to your feet.

There is not much space to step forwards along these cracks in the road.

It is where the great fault line has ripped the earth open to her core.

You can see beneath you the rolling and moving lava.

The magma that heats the earth.

As you walk along the fault line carefully.

Maintaining presence of mind.

If you think back of your journey you may fall.

And if you anticipate what may come next you may fall.

Gather your courage.

In your belly feel your centre of gravity.

And one step at a time.

Only one step at a time.

You move forward.

As you maintain your focus walking along the fault line.

The quality of the ground beneath you appears to change.

Soon you find that the fault line has gone.

And you are on fertile land of lush abundant life.

You see before you a grand temple.

You have travelled far and these final steps seem to take an eternity.

As you know the reward comes soon.

When you arrive at the gates of the temple they open the doors and welcome you in.

So much love is showered upon you.

You feel the adoration.

And loved ones who have missed you for a millennia.

Receive their care.

Their words and affection.

And rest yourself.

Welcome your favourite treatments.

Your dream activities.

Yet beyond all of these wonderful gifts is a bliss you have yet to discover.

Walk through the temple enjoying the grounds and the delights.

And you come across an empty chamber.

Go into this chamber and let your body lie down.

Rest the mind and the feelings as this chamber fills you with your soul's love for you.

Let it pour through the cells of the body.

Perhaps it's a feeling of light.

Of warmth.

Of softness.

Whatever the sensation is.

Allow it to pour through you.

And fill all of your cells with the love that you are.

And the love that is holding you here.

And repeating your sankalpa or personal resolve three times.

With that true feeling and positive intention from the beginning of your practice.

Begin to return awareness to your physical body through your breath.

Feeling your breath gently moving this body.

Becoming aware of the fabrics touching your skin.

Begin to hear the sounds in the space around you.

Your practice of yoga nidra is now complete.

And if you wish to fall asleep now is the time to do so.

If you wish to continue with your day.

Then gently start to bring movement into the fingers and toes.

Taking your time to stretch or give yourself a hug.

And when you're ready rolling onto one side.

Welcoming this cocoon of the loving energy from your practice.

And when you're ready bringing yourself to seated.

Make sure you take some time to come back into your body fully.

Maybe squeezing your face and arms and body with your hands.

Or tapping on the cheekbones to bring you back into your physical space and body fully.

So you may continue with your day safely and connected to the world around you.

And have a most wonderful day.

Reviews

Nice but I prefer rapid visuals to this kind of visualization. Intrigued by the opposites of limitation and justice in the body, which I don't understand - could you please explain?

So relaxing and grounding! Thank you so much for sharing ✨️ 🙏

Nids, another special nidra practice. Your visualizations of bliss are something wonderful. All my thanks.

Lovely practice. At the end she says something about coming back into the world safely and connected with those around me… my San kulpa was “I am safe and connected.” I take that as a good sign! 💕

Beautiful clear voice & extremely detailed body scan. I could feel my muscles melting. Very nice Yoga nidra. Thank you 🙏

Perfect. I’m grateful for the restoration of balance and the deep calming of my body and nervous system. Thank you!

Nids! So good! I really enjoy your Nidra practices. Very calming, grounding. Your voice is so peaceful. Many thanks! ☮️💖🙏🖖🪷🕉