Classical Yoga Nidra Meditation

Experience a Classical Yoga Nidra, the "Yoga of Dreams" session with Swan Michelle. This is a foundational step to the embodiment of wakefulness and awareness by bringing all focus to the body. Where you bring your focus gets all of your energy. Train the mind to co-participate in the healing and release process of the body by first acknowledging it by feeling it and sensing the messages of what it needs in order to become present and to heal.

This is a lying down form of meditation especially for beginners or those working to listen to the body as supremely intelligent.

Wonderful for releasing the energy of the past, observing acute PTSD, and gaining propioception with the ongoing mantra "awake and aware."

In this 45 minute session, we will train ourselves to free ourselves of survival, and to get beyond space and time, into the imagination of new creations.

Transcript

So as you lay down into your body,

We will begin our yoga nidra practice,

Closing the eyes and aware of your internal world,

Prioritizing the felt sense of how the body is in its current state and how the mind is in its current state.

With the eyes closed,

As you go inward,

We'll first become very aware of the breath,

How that can encourage some of those beautiful words we spoke of,

Homeostasis,

Presence,

Synchrony,

Harmony,

By the pure encouragement to breathe well and optimally.

So with the mouth closed,

Feel the base of your abdomen producing the initiation of conscious breathing,

Then up into the back of your lungs,

And up into the upper chest,

The upper collarbones.

And exhale,

The descent of the collarbones,

The back of the lungs,

And the abdomen releases.

And inhale,

Abdomen,

Back of the lungs,

Upper collarbones expand.

And then exhale.

This is all,

Of course,

At your own rhythm if you need to shorten it or elongate it,

Remembering all three parts to the breath.

So what was unconscious is becoming now conscious for you.

So that receptivity,

Receiving your breath very vividly.

And then when it's time,

There's a release of your breath vividly with awareness.

And sensing that your body is fully receiving this breath.

And as you begin to step back and to be the observer of this body,

To check in with it,

How does it feel?

What is the state of being that it's currently in?

And you are creating a deeper awareness of your physical experience from within you.

Receiving as you inhale,

And releasing as you exhale.

And with this theme of being awake and aware.

The overall felt sense of your body.

And from this place of great wisdom from within you,

To invoke an intentionality.

So that's the word sankalpa we've spoken of.

To have a very clear intention.

And that might even broaden and get even more clear as you get involved in this work of yoga nidra.

But to have a reason.

When we produce reason,

It really instills more presence within us already.

Brings to us purpose.

And that purpose can have a more felt sense of clear results.

The transformation or the elevation of emotions.

So with the breath,

Observing with clarity and intentionality a sankalpa.

And breathing with that intentionality.

Just a remembrance.

You have it tucked away within you.

Remembering why you're remaining present.

That's helping to direct the body as to what will be released or revealed to you in this session.

Remaining awake and aware.

The full body awareness.

Now we're directing the awareness to very specific parts of the body to release any bound energy that might still be held in the body that no longer serves it in its ability to be more present.

Bringing full focus and full awareness to your right ankle.

Where you place your focus receives all of your energy.

Bring your focus and your awareness to the right ankle.

And with awareness,

Just being in observation of the right ankle as to how it feels.

If there's compression or any sensation,

Heat or cold,

Or if it's not felt much at all,

That you're just aware of the relationship,

Your awareness of the right ankle.

All of your focus placed here.

As it's then,

As a result,

Receiving all of your energy.

And where you're placing your energy,

Receiving healing,

Receiving presence and awareness as a result.

So your presence is doing the healing.

So with this presence,

As you focus on the right ankle,

Begin to sense the release,

The movement of anything bound,

Still held in the right ankle.

And how this can then release out through the right foot,

Out through the bones,

The tissue of the right foot and out through the toes.

And the release of any energy that's bound here.

And breathing deeply.

Remaining awake and aware to the felt sense of the right ankle,

Down through the right foot,

Out through the toes.

Energy then revitalized,

Renewed,

Growth,

Repair,

Entering in due to your presence.

And inhaling deeply.

Exhaling deeply,

Remaining awake and aware.

Then bringing all focus,

All awareness to your right knee.

Training the mind to remain focused on one thing at a time.

Bringing all focus,

All awareness to the right knee.

And sensing how it feels.

Observing through felt sense,

If there's memory that arises here,

If there's anything compromised here,

And how the relationship is to the health and your awareness of the right knee or the connected tissues or any part to the right knee.

And all of your focus,

All of your awareness on the right knee,

Where you place your focus gets all of your energy.

Bringing your focus and your awareness here to release anything bound here.

And how this can then free up the energy running down the right calf,

The right shin,

Out through the ankle,

Out through the foot,

Out through the toes.

So there's circuitry,

There's movement of energy unbound within you from the right knee all the way down through the right leg and out through the right foot with wakefulness and awareness.

Remaining awake and aware.

Inhaling deeply and exhaling deeply so all of your focus is increasing and energizing you.

You're enhancing the health of your body with your focus and your awareness.

Then bringing focus,

All focus and all awareness on the right hip.

Bringing internal awareness and a felt sense to the right hip and how does it feel?

Sensing how it falls into the support of what you're lying down into.

Sensing if anything is arising for you,

That you can note its mobility,

Its state of being,

Its health,

The level that you're sensing and feeling the right hip,

The amount of energy that is there.

And stay focused with the mind,

The mind dropping down into the body,

Into the right hip,

Energizing and bringing health and healing to the right hip.

Inhaling deeply and exhaling deeply with wakefulness and with awareness as where you place your focus gets all of your energy.

Remaining awake and aware and how energizing the right hip is now creating circuitry and movement down through the right thigh,

Down through the right lower leg and out through the right foot.

Inhaling deeply and exhaling deeply with wakefulness and awareness.

And then bringing focus to the left side,

The left ankle.

Train the mind so all focus and all awareness goes into the left ankle.

Sense the state of its being.

Sense if anything arises,

Its state of health,

Its temperature and how much you feel or are aware of the health of the left ankle.

And where you place your focus gets all of your energy.

Aware of the left ankle,

If there's anything held or bound here,

That you're freeing this up with awareness,

With total presence and how this then draws energy out through the left foot and out through the left toes.

Revitalizing,

Dropping down,

Grounding deep into your body,

Feeling awareness in the left ankle and out through the health of the left foot and left toes.

Inhaling deeply and exhaling deeply with this choice to remain awake and aware and embodied.

I will remain awake and aware.

Breathing.

Energy all going inward to energize you with greater harmony.

Bringing awareness to the left knee.

All focus,

All awareness on the left knee and how does it feel?

Sensing the state of the health of your left knee,

The connective tissue,

The bone,

The back of the knee.

There is felt sense here.

You're deeply aware of what you embody and all of your focus is here to increase your wakefulness.

And this is optimizing the biology of you.

And if anything is bound here,

It's loosening because of your presence with the left knee.

The energy is then circulating more freely down through the left lower leg.

And out through the left foot.

Out through the left toes.

With greater harmony,

Inhaling deeply.

And exhaling deeply as you become deeply engaged with the relationship to your legs and all the freedom they provide you.

Bringing awareness now to the left hip.

And deeply going in to the felt sense of the left hip.

How is it?

Do you feel it well?

Is there sharpness or dullness as you observe?

Is energy bound?

Is there circuitry and movement energetically to keep you healthy in the left hip?

And if there's anything compromised in any way that you're aware of this,

By remaining awake and aware,

Health is optimized.

So you're not asleep to the dream of your life.

You're very lucid.

And this is increasing the health and biology of the left hip,

Down through the left upper leg.

Charging you on a cellular level,

Down through the left lower leg.

And out through the left toes.

Inhaling deeply.

And exhaling deeply.

Fully aware of the state of the health of your legs.

Being well attended to.

Receiving any messages in your legs that are coming to you in this dream state.

Feeling them charged with new energy,

Repair,

Cellular regeneration.

Inhaling deeply.

And exhaling deeply.

Wakefulness and awareness.

Remaining awake to the dream.

Now coming to the right wrist.

All focus on the right wrist.

Sense how the right wrist falls into the support.

And how you feel it.

What arises for you when you place all of your focus on the right wrist.

What messages are being received.

If there's anything bound or held here.

And with all of your focus and awareness,

This is enhancing,

Optimizing your health.

Feel this flush,

This movement of energy.

Then down through the right hand.

And out through the right fingertips.

With greater wakefulness.

Awake and aware.

This energy is charged on a cellular level.

In the right wrist,

In the right hand.

Inhaling deeply.

Exhaling deeply.

Then bringing focus to the right elbow.

All focus and all awareness on the right elbow.

As to observe how it currently feels.

How is the state of being at the right elbow?

Is there any energy bound here or memory here?

Any story or any feeling that arises?

You as the observer remaining focused on the right elbow.

Where you place your focus gets all of your energy.

Energize the health of these parts of the sacred body.

And then feel how that's charging down through the right forearm.

Out through the wrist and out through the hands.

A movement of energy.

Greater sense of regulation.

Harmonization.

In your wakeful state,

Inhaling deeply.

Exhaling deeply.

Awake and aware.

And moving up to the right shoulder.

All of your focus is here only.

Deeply absorbed in the presence of your right shoulder.

The back of the shoulder.

The top and deep inside of the shoulder.

How is the state of being of the right shoulder?

Does it take on any stress?

Or is anything held here in any way?

You're becoming far more observant to this now.

Observing any communication being received to you from the inherent intelligence of the body and the right shoulder.

And your awareness already increasing your presence.

Which is where healing takes place.

And feeling how that release then moves energy down through the right arm.

Right lower arm.

And out through the palm and the fingertips.

Inhaling deeply.

And exhaling deeply.

Deeply awake and aware.

Then bringing focus to the left wrist.

All of your focus is poignantly there only.

In deep presence with your left wrist.

And how does it feel?

Can you feel it?

And what is the state of its being?

Sensing if anything is bound or held here in any way.

It's where you place your focus.

Gets all of your energy.

Energize the health of the left wrist.

With that single pointed focus.

How that then enhances the area of the wrist.

So also down through the left palm.

And out through the fingers.

Energy is able to feel less gripped and attached as it releases.

Inhaling deeply.

And exhaling deeply.

From this internal awareness,

You are awake.

The body is at ease.

Moving up then to the left elbow.

All focus and all awareness on the left elbow.

Go deep inside of it.

Bring all of your awareness,

All of your presence to it.

How does it feel?

Are there any messages here?

Any memory that arises for you when you bring all of your focus to the area of the left elbow?

And when you bring presence there,

You energize that area with greater potency.

And that energy can then flush and move streams of energy down through the left lower arm.

And out through the left palm and fingertips.

With greater wakefulness.

As you are awake.

And you are aware.

Inhaling deeply.

Exhaling deeply.

Focus now on the left shoulder.

How does it feel?

Back of the left shoulder.

Deep inside the left shoulder.

Is this a place where you hold?

Is there something bound here in any way?

That you're becoming far more aware of this from the inside out of you.

What is the state of the health,

The condition of the left shoulder?

With your focus,

Begin to observe how the focus enhances the health of the area.

And how it encourages the transformation of the release of any binding in the left shoulder.

As you bring all focus to it.

All awareness to it.

And in so doing,

How flush it is down through the entire left upper arm.

How energy then has room to move,

To be released out through the lower arm and out through the fingertips.

With greater wakefulness.

And awareness.

The arms liberated.

Energized.

Greater mobility and health.

Now both the peripheries of the body.

The arms out through the fingers.

The legs out through the tips of the toes.

Inhaling deeply.

Exhaling deeply.

Then bringing focus to the pelvis.

The entirety of the pelvis.

And how does it currently feel?

What is the state of the health of the pelvis?

Can you feel it fully?

Is there any area tight or dulled or sharp or heated in any way?

Are you aware of this?

Can you bring all focus to it?

Feeling the state of the health of the hips.

And how you feeling the hips and encouraging presence is creating a greater terrain.

The biology of the hips optimized with your energy.

With your focus.

Inhaling deeply.

And exhaling deeply.

So the hips in a greater state of wakefulness.

And awareness.

And then moving up into the area of the digestive organs.

Observing the state of health of the digestive organs.

And how are they?

Are they in synchrony?

And there's any communication that needs to be heard here.

What is it?

What is the overall state of health in the digestive organs?

And can you feel them?

Is there any message here for you as you energize the digestive organs?

With your focus.

And with this focus is greater presence.

Greater awareness.

Awareness is healing the body.

Feeling this presence is energizing the digestive organs.

Inhaling deeply.

Exhaling deeply.

Awake and aware.

And moving up into the lungs,

The respiratory system,

The heart.

How does it feel?

Can you bring focus?

Paying attention to the state of the health of your lungs.

And of your heart.

And are there any messages here for you?

With your focus,

You're energizing the health of the respiratory system,

The lungs,

Ribcage,

Heart.

Staying focused.

Completely present to the lungs and to the heart.

Energizing this area with greater wakefulness.

And awareness.

Receiving any messages and optimizing the health of the lungs and of the heart.

Relaxed in the heart.

At ease in the lungs.

Inhaling deeply.

With awareness,

Exhaling deeply.

And moving up into the neck,

The throat area.

Feeling into the neck and throat.

Observing the state of the health of the neck,

The throat.

And if anything is held here,

If anything is compromised,

Tight or shut down in any way,

That you're very observant of this now.

As the observer,

You're enhancing each area of your body with your focus and with your presence.

Bringing all focus and all awareness to the neck and to the throat.

Your energy providing greater health to this area as you focus here.

Remaining awake and aware.

Observing the communication and what is needed in the neck and in the throat with your presence.

And then from the neck and throat moving up into the skull.

Feeling the head and how it falls into your support.

How is the head held?

What is the state of its being?

Observing the bones in the skull,

The skin,

The tissue,

And the brain itself.

How much energy is here?

Is anything in need of greater awareness?

In need of being attended to?

You're bringing all focus and all awareness to the head now,

To the skull,

The bones,

And the brain itself.

Is anything in need of your attention?

What are the messages you are receiving as you enhance your focus of the skull?

And where your focus is required,

Where is it needed for greater growth,

Harmony,

And repair?

Encouraging that now with your presence.

And the energy of the skull enhanced in greater harmony.

Inhaling deeply.

And exhaling deeply.

Bringing awareness now to the very center of the skull,

Deep inside of the head.

This is where the pineal gland is.

The master gland in charge of the nervous system and the hormones of the body.

Bringing all focus and all awareness to the very center of your skull.

And sense that relationship you have with it if you're able to increase this energy to bring greater harmony from the pineal to your nervous system,

Which also includes the hormones and all systems.

And from the very center of the skull,

The pineal,

Related to the autonomic nervous system,

Feel the branches of the autonomic nervous system starting to reach out like the sacred branches of a tree to enhance,

To ignite,

To bring currents of electricity to the brain.

And now how that then drops down through your spinal cord and the branches continue to extend out through the neck,

Out through the entire torso,

The nervous system,

Out through the abdomen,

Out through the pelvis,

And down through the arms and the legs,

Creating a unification of the mind to the body through the autonomic nervous system.

And sensing the state of the health of your nervous system,

Bringing energy to it,

Which is optimizing its health,

Which is encouraging an overall wholeness and wellness being of you.

Since the nervous system has this permission now to discharge anything that is not present,

That is taking energy from you,

And feel that connection of mind to body and overall well-being,

Which is increasing your ability to be awake while in your life,

To be aware of the body in which you carry,

And the awareness awakened within you from the very center of your skull at the pineal,

At the core center of you.

And sense that wholeness of being of you.

Inhaling,

Inhaling deeply,

And exhaling deeply,

Remembering the truth,

The unification of who you really are,

An awakened being,

Calling upon more energy any time that you need it,

While remaining at ease in the body,

Calm and lucid to your experience,

Enhancing your physicality,

And this unification of your dream,

Come back to your intention,

Your sankalpa.

And intuitively from the very center of your skull,

If there's anywhere in your entire body in need of extra healing,

Or an awareness you're now provoking,

Calling upon as related to your intentionality,

To become aware of this now.

And to allow that seed to be planted in this body,

Manifesting,

Remembering the origin of you,

That you are clear,

You are awakened,

And this can be felt in this physical body.

Inhaling deeply,

And exhaling deeply.

And then ever so subtly beginning to literally start to feel this,

You might just softly,

Gently,

In the integration of the in and out together,

Move the toes or the feet ever so subtly,

The arms and the legs,

Subtle movements to integrate the in and the out of your awareness,

A gentle rotation of your skull from side to side,

To keep that bridge of the neck connected to the mind and body.

And then you might gently bend the knees to ground your feet,

To start to feel the foundation around you.

You can gently roll then to the right side with the abdomen,

And the heart just ever so subtly facing down towards the earth,

And pausing there.

So this is always one thing at a time we're doing.

Very engaged,

Unitasking in the moment.

And then pressing down through the top palm,

The body can assist in leading the head up,

And keeping the eyes closed just at first,

Just to have that gradation of that integration.

And pausing seated,

Sensing any change in the relationship of your body,

And sort of having that stood up remembrance right there with what it was that took place.

And anything,

Anything that that was,

Whether you have perceived it as good or bad,

Just really remembering it,

Because it's all vital information.

And then when you're ready,

You can slowly open your eyes,

And write down right away while it's fresh,

What took place personally for you,

So you remember this moment.