Welcome to this Yoga Nidra meditation where I'll be guiding you through a Yoga Nidra practice for you to fully relax and connect to your body and come into a state of subconscious awareness.
So start by finding a quiet,
Comfortable place where you will not be disturbed.
Lie down on a folded blanket or mat in a position of ease.
You can find your Javasana.
Allow your body to rest fully against the ground.
Ensure that your spine is long and straight,
With your head and neck in gentle alignment.
Let your feet fall slightly apart and rest your arms alongside your body with palms facing upward.
Loosen any tight clothing and if you feel cool,
Cover yourself with a blanket.
Slowly close your eyes and your mouth and keep them closed for the duration of the practice.
Now bring your awareness to the space behind your closed eyes.
Sense this inner sky as vast,
Infinite and boundless,
Enveloping you completely.
Imagine your body becoming weightless as though you are a leaf drifting gently downward.
Feel yourself surrendering,
Slowly sinking into this endless space,
Dissolving into stillness and quietness.
Now start to shift your focus to the natural rhythm of your breath.
Notice the rise and fall of your abdomen with each inhale and exhale.
As you breathe in,
Imagine the breath being drawn in through your navel.
As you breathe out,
Sense the air flowing back out through the same point,
Through the navel.
Let your breath remain effortless,
Calm and unforced.
Now observe this continuous,
Circular rhythm of life moving through you.
It is time to bring forward your sankalpa,
Your sacred intention.
Now choose a short,
Clear and positive statement that reflects your deepest aspiration.
A short,
Positive statement that resembles your true desire.
Starting with the words I am.
Follow this I am statement with a verb in the present tense.
An example can be I am love.
I am calm.
I am deeply nourished by the earth.
Think of something that truly resembles what you would like to attract into your life.
And now silently repeat it to yourself three times.
Each time with conviction,
With clarity and a heartfelt feeling.
Now start to become aware of your body as though you are viewing it from outside of yourself.
You can observe how the feet are resting on the mat or the earth.
How your legs are fully resting and grounded.
Observing your lower legs,
Your upper legs,
And the torso.
Observing a navel,
A space around the navel.
Notice the area of the chest,
And the area above the chest.
And just gently notice the left arm resting on the mat or the earth.
Your left hand and each and every finger on your hand.
Observing your left shoulder,
Your neck,
And the space around the neck.
Becoming aware of your right shoulder,
The right arm.
And then your right hand attached to your right arm.
Observing each finger on your hand.
Fully resting.
Now bring the awareness back to your right shoulder.
The neck.
Your chin.
Observing your lower lip and your upper lip.
Just gently observing the nose,
The nostrils.
Your right cheek and your left cheek.
Observing your right eye and your left eye.
Gently bringing your awareness to your left eyebrow and your right eyebrow.
And observing the space between your eyebrow.
Shifting the awareness to your forehead,
Your left ear,
And your right ear.
And again,
Observing the space on top of the head.
And the space around the head.
Just noticing how it is resting on the mat or the earth below you.
And again,
Observing the features of your face,
Your closed eyes,
And the space behind your closed eyes.
Moving the awareness slowly and deliberately through each part.
Acknowledging your whole physical being.
And now we will journey slowly and gently together through the seven energy centers along the spine.
Starting at the base of the spine,
At the perineum,
Between the genitals and the anus.
Mooladhara,
Your root chakra.
Bringing the awareness to the base of the spine.
And just repeat silently,
Mentally.
Mooladhara,
Mooladhara,
Mooladhara.
And now in the lower abdomen,
About two finger widths below the navel,
Near the sacrum,
Svadhisthana,
The sacral chakra.
Two finger widths below the navel.
And repeat,
Svadhisthana,
Svadhisthana,
Svadhisthana.
Now bring the awareness to the upper abdomen,
Just above the navel,
At the solar plexus.
Manipura,
The solar plexus chakra.
The upper abdomen,
Just above the navel.
And repeat,
Manipura,
Manipura,
Manipura.
And now moving to the center of your chest,
Along the sternum,
In the space of the heart,
Anahata,
The heart chakra.
The center of your chest.
And repeat,
Anahata,
Anahata,
Anahata.
Now moving the awareness at your throat,
The level of the thyroid,
Our center of expression,
Vishuddhi,
The throat chakra.
Repeat,
Vishuddhi,
Vishuddhi,
Vishuddhi.
Now move your awareness to the point between the eyebrows,
Slightly above the bridge of the nose.
Atna,
The third eye chakra.
The point between the eyebrows.
Rest your awareness here.
And repeat,
Atna,
Atna,
Atna.
And finally at the top of the head,
The crown,
The place of higher consciousness,
Sahasrara,
The crown chakra.
Rest gently in this luminous center and repeat,
Sahasrara,
Sahasrara.
Sahasrara.
And now visualize the sacred symbols of these centers as you place your awareness at their precise locations.
At the base of the spine,
Muladhara,
Visualize a deep red lotus with four petals holding a coiled serpent within.
A deep red lotus with four petals at Muladhara,
The base of the spine.
Hold your awareness here and visualize this beautiful deep red lotus.
Now move the awareness to the lower abdomen,
Just below the navel,
Svadhisthana,
And visualize a six-petaled vermillion-colored lotus with a silver crescent moon floating in a starry sky.
A six-petaled lotus with a silver crescent moon that is floating in a starry sky just below your navel.
Now move the awareness to the solar plexus,
Just above the navel,
Manipura,
Visualize a radiant yellow lotus blazing with fire at its heart.
A radiant yellow lotus blazing with fire at its heart.
And now move the awareness to the center of the chest,
Along the sternum,
To Anahata,
The heart chakra,
And visualize a green lotus of twelve petals with a glowing flame shining inside.
A green lotus with twelve petals and a glowing flame shining inside.
Now moving up to the throat,
Vishuddhi chakra,
Visualizing a violet blue lotus of sixteen petals holding a shining drop of nectar at its center.
A violet blue lotus at the throat at sixteen petals,
Visualize it.
Now moving the awareness between the eyebrows,
Atma chakra,
Visualize a silver grey lotus with two petals,
With the sun on one side and the moon on the other.
The symbol of Aum is shining in the center.
The silver grey lotus with two petals,
Just between the eyebrows.
Now moving to the crown of the head,
To Sahasrara,
Visualizing a thousand-petaled lotus radiating pure white light,
Expanding infinitely upward.
A thousand-petaled lotus radiating pure white light,
Expanding infinitely upward.
Now slowly we will start to reverse the order of this body scan,
While keeping to visualize these symbols,
While continuing to visualize the symbols of each chakra.
Moving from the crown of the head,
Sahasrara,
To the brow between the eyebrows,
Visualizing a silver grey lotus with two petals.
The silver grey lotus with two petals,
The sun on one side,
The moon on the other and the symbol of Aum shining in the center.
Now moving to the throat,
Visualizing a violet blue lotus of sixteen petals holding a drop of nectar.
Now moving the awareness to the center of the chest,
Anahata,
Visualizing a green lotus of twelve petals with a glowing flame shining inside.
Moving slowly the awareness to the solar plexus,
Just above the navel,
Manipura,
Where we visualize a radiant yellow lotus blazing with fire at its heart.
Moving to the lower abdomen,
Just below the navel,
At Svadhisthana,
Picturing a six-petaled lotus with a silver crescent moon floating in a starry sky.
And now finally returning to the base of the spine,
The perineum,
Muladhara,
Visualizing a deep red lotus with four petals holding a coiled serpent within.
Rest your awareness here,
And now gently bring your awareness to the space between the eyebrows,
Sensing a gentle pulse here,
Steady and rhythmic.
Now begin to mentally repeat the mantra Aum,
Allowing each repetition to align with the beat of this subtle rhythm.
It is time to return to your body,
Repeating your Sankalpa three more times with the same deep sincerity as before,
Feeling the emotion of your intention as if it already happened.
As if it already came true in your life.
And now slowly bringing the awareness back to your breath and observing the body resting on the ground.
Notice your hands,
Your feet,
The weight of your body against a surface beneath you,
Feeling totally relaxed and present in this moment.
Now begin to move your fingers and toes,
Gently awakening.
You can roll softly to one side,
Resting on your arm and hands,
Hugging yourself.
And when you feel ready,
Slowly come to a seated position,
Keeping the eyes closed for a moment longer.
And finally,
Opening your eyes gently,
Carrying the stillness and clarity of this practice with you.
Namaste.
Thank you so much.
I hope you enjoyed it.
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Namaste.
