Color Visualization Yoga Nidra
by Allie
Yoga Nidra is a lying down, guided meditation that invites deep rest for the body and mental clarity to the mind. In this practice, you are hovering between wakefulness and sleep to invite recovery, rest, clarity and bliss to every part of your being. In this practice, we explore visualizations of color and light to awaken creativity and mental focus in the subconscious portals of the mind.
Transcript
So taking the next moment or two here,
Just to make your body as comfortable as possible in the space that you're in.
And once you feel the body begin to settle,
You can start to close down your eyes.
Lying down in Shavasana,
Your body stretched out,
Feet apart,
Palms of the hands turned upwards and your eyes closed.
Once you make all the necessary adjustments,
Surrender the need to move.
Allow yourself to deeply relax in stillness.
Allow yourself to deeply relax in stillness.
You only have to maintain awareness of hearing and feeling.
The body sleeps but the mind remains awake.
You must remain alert so that you do not sleep.
Say to yourself mentally,
I will not sleep.
I will remain aware and awake.
Take a deep breath and as you breathe in,
Feel coolness and calmness spreading throughout the body.
And as you breathe out,
Feel your cares and worries flowing out of you,
Dropping away.
Breathing calm,
Cooling energy in and breathing tension and resistance out.
Become aware of your body.
And relax yourself completely.
Letting yourself become physically calm and steady,
One breath at a time.
Open up the awareness of your physical body right from the top of your head to the tips of the toes.
Complete awareness of the whole body.
Complete awareness of the whole body resting.
Relax your whole body mentally.
Relax yourself mentally.
Relax yourself by breathing normally and becoming aware of the breath as it moves between the navel and throat.
Realize your natural breath,
No forcing,
Effortless.
Roll to throat breathing.
Continue with this awareness and slowly feel yourself becoming more relaxed.
Feel yourself becoming more relaxed,
One breath at a time.
Now is the time to connect to your sankalpa,
Your heartfelt resolve,
Your deepest desire and intention beyond any layer of doubt.
Planting your sankalpa,
Your intention deep in this sea of relaxation.
And as you repeat your sankalpa,
Using present moment language,
I am,
I can,
I will,
Beyond any layer of doubt.
Repeat your sankalpa three times with deep inner knowing.
Now we will start our rotation of consciousness.
Awareness of the parts of the body.
The consciousness should move around the body and keep moving.
As it moves,
It changes into prana,
Vital energy in the form of a current of energy.
Try not to concentrate on any one part,
But let your mind jump freely from one point to the next.
Bring your awareness to the right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Right palm,
Back of the hand,
Wrist,
Lower arm,
Right elbow,
Upper arm,
Right shoulder,
Armpit,
Waist,
Right hip,
Right thigh,
Knee cap,
Calf muscle,
Right ankle,
Heel,
Sole of the right foot,
Top of the foot,
Right toes,
One,
Two,
Three,
Four,
Five.
Bring your awareness now to the left hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Left palm,
Back of the hand,
Left wrist,
Lower arm,
Elbow,
Upper arm,
Left shoulder,
Armpit,
Waist,
Left hip,
Left thigh,
Knee cap,
Left calf muscle,
Ankle,
Left heel,
Sole of the left foot,
Top of the foot,
Left toes,
One,
Two,
Three,
Four,
Five.
Go now to the right toes and start from the bottom.
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Top of the right foot,
Sole of the foot,
Heel,
Right ankle,
Calf muscle,
Right knee cap,
Thigh,
Hip,
Right waist,
Armpit,
Shoulder,
Upper arm,
Elbow,
Lower arm,
Right wrist,
Back of the hand,
Palm of the hand,
Right thumb,
Second finger,
Third,
Fourth,
Fifth.
Go to the left toes and start from the bottom.
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Top of the left foot,
Sole of the foot,
Heel,
Ankle,
Calf muscle,
Left knee cap,
Thigh,
Hip,
Waist,
Armpit,
Left shoulder,
Upper arm,
Elbow,
Lower arm,
Left wrist,
Back of the hand,
Palm of the left hand,
Left thumb,
Second finger,
Third,
Fourth,
Fifth.
Go now to the back of the body,
Go to the back of the head and where it touches the floor.
Notice the back of the head,
Right shoulder blade,
Left shoulder blade,
The whole spine,
Right hip,
Left hip,
Right buttock,
Left buttock,
Back of the right thigh,
Back of the left thigh,
Back of the right knee,
Back of the left knee,
Right calf muscle,
Left calf muscle,
Right ankle,
Left ankle,
Right heel,
Left heel.
Starting from the bottom,
Right heel,
Left heel,
Right ankle,
Left ankle,
Right calf muscle,
Left calf muscle,
Back of the right knee,
Back of the left knee,
Back of the right thigh,
Back of the left thigh,
Right buttock,
Left buttock,
Right hip,
Left hip,
The whole spine,
Right shoulder blade,
Left shoulder blade,
And back of the head.
Go now to the front of the body,
Go to the top of the head.
Notice the top of the head,
Forehead,
Right eyebrow,
Left eyebrow.
Notice the space between the eyebrows.
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Right ear,
Left ear,
Right nostril,
Left nostril,
Notice the right cheek,
Left cheek,
Upper lip,
Lower lip,
Chin,
Jaw,
Throat,
Right collarbone,
Left collarbone,
Right chest,
Left chest,
Middle of the chest,
Navel,
Upper abdomen,
Lower abdomen,
Right groin,
Left groin,
Right thigh,
Left thigh,
Right knee,
Left knee,
Right toes,
Left toes.
And moving back up the body,
Right toes,
Left toes,
Right knee,
Left knee,
Right thigh,
Left thigh,
Notice the right groin,
Left groin,
Lower abdomen,
Upper abdomen,
Navel,
Left cheek,
Right chest,
Left chest,
Middle of the chest,
Right collarbone,
Left collarbone,
Throat,
Jaw,
Chin,
Lower lip,
Upper lip,
Right cheek,
Left cheek,
Right nostril,
Left nostril,
Right ear,
Left ear,
Right eye,
Left eye,
Right eyelid,
Left eyelid,
Right eyebrow,
Left eyebrow,
Eyebrow center,
Notice the forehead,
And notice the top of the head.
Now the major parts of the body.
Notice the whole of the right leg,
Notice the whole of the left leg,
Both legs together,
Notice the whole of the right arm,
Whole of the left arm,
Both arms together,
Whole of the back together,
Whole of the front together,
Whole of the head together,
The whole body,
The whole body together.
Visualize the whole body,
Intensify your awareness,
The whole body deeply relaxing,
Deeply relaxing with the natural breath.
Feel the whole body relaxing for the next two minutes.
Feel your body deeply relaxing.
Feel your body deeply relaxing,
One breath at a time.
Bring your awareness now to the natural quietness.
The natural quiet breath.
Become aware of the breath through the nostrils.
The natural breath flows through both nostrils and meets at the top to form a triangle.
The spontaneous breath enters through the nostril openings,
Moves upwards and draws together to form a triangle with its apex in the eyebrow center.
Be aware of the breath passing through both nostrils.
Become aware of both breaths separately and simultaneously.
Think of the breaths as starting separately from a distance,
Drawing near and uniting in the eyebrow center.
Now,
Concentrate on each breath and try to determine its temperature.
Move back and forth and compare the temperatures.
The left nostril breath is Ida,
The moon channel,
And the right is Pingala,
Sun.
Ida,
The left breath is cooler and Pingala,
The right breath is warmer.
Continue your awareness of breathing,
But imagine you are now breathing through alternate nostrils,
In through one nostril and out through the other,
Up and down the sides of the triangle and back again.
Maintain your awareness and start counting each breath with full attention.
Inhale left 54,
Exhale right 54,
Inhale right 53,
Exhale left 53,
And so on.
Continue counting and breathing to zero.
If you lose count or drift elsewhere,
No worries,
Just start again,
Alternate nostril breathing at 54.
Maintain awareness of counting and breathing.
For the next two minutes.
After thirteen minutes,
Continue with seven breaths,
Four breaths,
Then Whirling All.
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