Welcome to this cosmic yoga nidra.
I'm Sissi and I will be guiding you.
In the practice of yoga nidra the body relaxes into a state of cosmic sleep while awareness gently opens and expands like a luminous light in the darkness illuminating the physical mental emotional and spiritual layers of our being.
Begin by making yourself as comfortable as possible.
Lying down and utilizing any extra pillows or blankets so that you feel warm,
Safe,
Held,
And fully supported.
Perhaps covering your eyes to block out any light.
Inviting your gaze to turn inwards and allowing the outer world to just drop away.
Let your legs be a comfortable distance apart.
Feet falling out to the sides.
And feel your legs begin to relax and grow heavy.
Your arms resting by your sides.
Or perhaps your hands resting on your belly.
Whatever feels good to you.
You cannot do this practice wrong.
The important thing is to be comfortable and find ease so that you can begin to let go.
Take a slow deep breath in through your nose and let it go out through your mouth.
Take a slow deep breath in through your nose and let it go out through your mouth.
Take a slow deep breath in through your nose and let it go out through your mouth.
Maybe a sigh or sound as you exhale.
And feel yourself fully land.
Settling into stillness now.
Nothing else you need to do.
Just follow the sound of my voice as I guide you.
Begin to become aware of the space around you.
Knowing that you are safe.
The distance between the front of your body and the ceiling.
The distance between your body and the walls of your room.
Observing the space that your body is occupying.
Notice the light touch of air against your skin.
The temperature of the room that you are in.
The feel of your breath as it flows in and out of your nose.
Cool as you inhale.
And gently warmed as you exhale.
And with every effortless exhale,
Sense your body growing heavier.
Releasing into the support underneath you.
Back of head.
Back of shoulders.
Upper back.
Backs of arms.
The back of your hips.
Your tailbone.
Roots moving down from your tailbone.
Deep down connecting you more fully to the energy of the earth below.
Sense the back of your legs.
Your calves.
The backs of your heels.
The whole front of your body now.
Sensing the whole front of your body softening and dropping into the back of your body.
The full weight of your body releasing.
Into gravity.
Your muscles starting to loosen their grip from the bones.
Melting like warm wax.
Dissolving.
Bones growing heavy.
Sinking.
Settling.
Letting go.
Now bring the light of your awareness to the natural rhythm and sensation of your breath.
Without needing to change it in any way.
Just noticing and experiencing it.
Feel how your breath moves.
Like a gentle rhythmic tide.
Arising and receding from a place of total stillness within.
Now notice the little spaces at the top of each inhale.
And the bottom of each exhale.
The gentle turnaround of the breath at the top.
And the effortless seamless flow inviting you more deeply within.
Your breath is your life force.
A steady current of energy moving through your whole body.
Creating space.
Healing.
Relaxing.
Soothing.
And nourishing you.
With each exhalation feel your body sinking a little deeper and deeper.
And deeper into the support underneath you.
From the tips of your toes to the top of your head.
And allow the borders of your body to soften.
Begin to dissolve.
The skin of your face is softening.
Forehead is smooth.
Tongue just resting at the bottom of your mouth.
Shoulders dropping.
Notice the rise and fall of your chest and your belly.
Softening the space around your heart.
Your navel center.
The hips releasing.
Giving in to gravity.
The energy of the earth.
In this quiet state a seed of intention can be planted.
Yoar Sankalpa.
A simple phrase that is stated in the present tense.
Something that can support you at this time in your life.
Perhaps I am safe.
Know that you can create your own.
See what feels right to you.
And now gently repeat your intention inwardly three times.
As if planting this precious seed deep within your heart.
Now allow your awareness to gently float to the very top crown of your head.
The soft space at the very top of your skull.
And imagine a river of light appearing above you.
A luminous current of peace,
Of calm,
Of quiet healing.
This river begins to flow into the crown.
Like a warm soothing balm.
Spreading across your scalp.
Softening the skin and relaxing the tiny muscles beneath.
The light gently bathing your brain in ease.
Calming the mind.
Rinsing away any residual tension.
Any lingering worry.
As if cool water were washing through a quiet stream.
The river glides down to the center of your forehead.
Smoothing the space between the eyebrows.
Widening and softening this place of thought and focus.
The forehead broad,
Open.
Flowing down into the whole right eye.
The whole left eye.
Allowing the eyes to rest deeper back into their sockets.
And softening the muscles around them.
The inner and outer corners of the eyes.
And your ears.
The whole right ear.
Outer ear.
Inner ear.
Softening the delicate structures within.
The current moves to the left ear.
The outer ear.
As if a quiet hush were settling into the space of listening.
Nothing to listen for.
Nothing to respond to.
The river flows into your jaw.
Releasing what may have been unconsciously held.
Teeth gently parted.
Tongue resting softly in the floor of the mouth.
Face completely at ease.
The current moves through the throat.
Cooling.
Clearing.
Quieting the need to speak or explain.
Nothing to say.
Nothing to hold back.
Just breath.
Moving softly through.
The light now pours into the shoulders.
Dissolving burdens you may have been carrying.
Shoulders widen.
Melt.
Heavy.
Supported.
Deep.
Flowing down the right arm.
Upper arm.
Into the palm of the right hand.
The right thumb.
First finger.
Second finger.
Third finger.
Fourth finger.
Each one bathed in gentle light.
And now the river flows down the left arm.
Forearm.
Wrist.
Into the palm of the left hand.
First finger.
Second finger.
Third finger.
Fourth finger.
Soft.
Open.
The river moves into the chest.
Bathing the heart space in warmth and ease.
Any tightness here.
Dissolving.
The breath moving freely.
The heart held.
Comforted.
In quiet light.
Flowing down into the belly.
Soothing the organs.
Calming the deep center of the body.
Flowing down into the pelvis.
Hips softening.
Lower body.
Grounded.
The river of light flows down into the right leg.
The knee.
Sole of the right foot.
Second toe.
Fourth toe.
And now flowing down the left leg in the same gentle way.
Upper leg.
Into the sole of the right foot.
The right big toe.
Second toe.
Fourth toe.
Both legs heavy.
Both feet completely at rest.
Soles of the feet softening.
The river of light flows down into the left leg.
Right side of the body.
From your right shoulder to fingertips.
Right hip to right toes.
And then across to the whole left side with equal care.
Flowing through the whole left side of the body.
From left shoulder to fingertips.
Left hip to left toes.
Flowing through the whole front of your body.
The places that meet the world.
Softening.
Opening.
Receiving.
And through the whole back of your body.
The places that support you quietly.
Steady.
This river of light now flowing through your entire body.
Bathing every cell in ease.
You are resting inside a current of peace.
Held.
Supported.
Your entire body filled with deep calm.
In this river of peace.
This river of light.
Sense the quiet contentment of simply being.
Without effort.
Without striving.
Nothing to do.
As spacious as possible.
Awareness.
Inside and all your awareness back to the rhythm of your breath once again.
And inwardly reminding yourself of your intention.
Repeating it once more to yourself.
Planting that deep within your heart.
Tension nestled in your heart.
Begin to gradually deepen.
Observing how your breath connects the innermost part of you to the outer part of you.
Feeling the energy start to rise back up to the surface.
And begin to invite small movements back into your body.
Wiggling your fingers and toes.
Perhaps rolling out your wrists and ankles.
If it feels natural stretching your arms or stretching your body in any way that feels good.
Like waking up from a deep nourishing sleep.
Carrying this river of calm with you.
Knowing that you can return back any time.
And when you're ready,
Slowly and gently allow your eyes to softly open.
Bringing this quiet luminosity with you into the rest of your day or evening ahead.
