Yoga Nidra
Yoga Nida, a guided practice through the 5 layers of the body as you stay conscious yet slip off into a dream-like state. Set your intention, your hearts deepest longing as you journey through the layers of yourself.
Transcript
Welcome.
Find your way to lying down on your back.
Find a pillow,
Blanket,
Or bolster if you prefer to place underneath of your knees as you prepare yourself as comfortably as you can for the practice of yoga nidra.
Get any props,
Anything that's going to support you.
And when you're ready,
Lie down.
Lie down onto the earth somewhere that will support you to lie here for the next 20 minutes or so.
As you lie down onto the earth,
Bring your heels in,
Let your toes fall out.
Place your arms down by your sides slightly away from your hips,
Palms face up.
Settle the shoulders and the head into the earth.
Begin to notice the solid ground below you.
Begin to notice the solid ground below you.
The practice of yoga nidra begins.
Shift your awareness into the center of your chest,
Into your anahata chakra,
The energetic center of the heart.
And as you bring your awareness into the heart space,
I invite you to question what does your heart long for?
What does your heart desire more than anything else in the world right now?
It can be a feeling,
A career shift,
A change in where you live,
A change in what you do.
What does your heart long for?
When you have it,
Set your intention,
Your sankalpa,
And say it to yourself in your mind three times as though it's already here in the present tense.
I am love.
I am love.
I am love.
Create your own based on your heart's deepest longing right now.
Repeat your sankalpa to yourself three times in the present tense.
We'll take a journey through the five layers of the body,
Beginning with the physical body,
The food body,
The body that you can touch.
Bring your awareness to the front side of your body.
Shift your awareness to the back side of your body.
Observe the right side of your body.
Shift over to the left side of your body.
Bring your awareness to your forehead,
Cheekbones,
Jaw,
The nose,
Inside of the nose,
Your lips,
The inside of your mouth,
Your ears,
The inside of your ears,
Your hair,
The scalp where your hair grows,
The front side of your throat,
The back side of your neck,
Your arms,
Your chest,
And your belly,
The upper back,
Lower back,
The pelvis,
Right hip,
Right butt cheek,
Right thigh,
Right hamstring,
Right knee,
Right shin,
And calf,
Your right foot,
Your left hip,
Your left butt cheek,
The left thigh,
The left hamstring,
The left knee,
Shin,
Calf,
Left foot,
The sole of your left foot,
Your left big toe,
Second toe,
Middle toe,
Fourth toe,
Pinky toe,
The top of your left foot,
The left ankle,
Your left shin,
The back side,
The left calf,
The left knee calf,
The left hamstring,
The left thigh,
The left hip bone,
The left butt cheek,
The sole of your right foot,
Your right big toe,
Second toe,
Middle toe,
Fourth toe,
Pinky toe,
The top of your right foot,
Right shin bone,
Right calf,
Right knee cap,
Right thigh,
Right hamstring,
Your entire lower half of the body,
The belly in the low back,
Your chest in your upper back,
The left hand,
The palm of the left hand,
The top of the left hand,
The left thumb,
Pointer,
Middle,
Fourth,
And pinky finger,
The left forearm,
Left elbow,
Left upper arm,
Left shoulder,
Right hand,
Palm of the right hand,
Top of the right hand,
Right thumb,
Pointer finger,
Middle finger,
Fourth finger,
Pinky finger,
Right forearm,
Right elbow,
Right upper arm,
Right shoulder,
The throat,
The back of the neck,
The left ear,
The inside of the left ear,
The right ear,
The inside of the right ear,
The scalp of the head,
Your forehead,
Right cheek bone,
Right jaw,
The chin,
The lips,
The space between the lips,
Your nose,
The other side of your face,
Your face and your head,
Your upper body and your lower body,
Your entire body,
Your entire body,
Your entire body.
Remember the practice of Yoga Nidra,
You are awake and you are still.
Make the commitment to yourself to stay awake,
The space between asleep and awake in the dreamland where you are present and still.
As we journey to the subtle body,
The prana,
Maya,
Kosha,
The breath body,
Begin to count your breath.
Count down from the number 13.
Inhale 13,
12,
11,
10.
Exhale 9,
8,
7,
6.
Inhale 5,
4,
3,
Exhale 2,
1,
13.
Inhale 12,
11 and continue on your own.
Count the breath down from 13.
If you lose it through thought or distraction,
Start over.
When you get down to one,
Begin again.
Count down from 13.
If you get lost in your thoughts,
You mess up,
Start over.
Count down from 13.
If you get to zero,
Start again at 13.
Count down.
Let go of counting your breath.
Let's go deeper.
The thought body,
The heart,
The feeling body.
Begin to remember a time in your life where you were really happy.
Picture it in your mind and in your thoughts,
A time you were really,
Really happy.
Shift your awareness to a time when you were really,
Really sad,
A time you felt so sad.
Shift your awareness now to a time that you felt sad.
Shift your awareness to a time where you felt really excited,
A time you felt really excited.
Shift your awareness to a time where you felt really scared,
Where you were scared.
Remember in your mind a time where you felt scared.
Shift your awareness to something in your life that you feel grateful for.
Something in your life that you feel grateful for.
Let's go deeper.
Bring your awareness into your third eye center,
The wisdom body,
The encyclopedia of your inner knowing where you have and know everything that you need.
As you gaze into your third eye,
Picture your life exactly the way your heart longs.
Where will you wake up?
Who will you wake up next to or with?
What will your day be like?
Who will you see?
Where will you go?
What will you do?
How does your evening end?
What are your rituals?
As you gaze into your third eye,
Envision your life exactly as your heart desires and longs for.
Bring now your awareness to the crown of your head.
The Ananda body,
The bliss body.
Feel the connection to the energetic field you came from.
Feel the connectedness to all things around you and within you as one.
The universal sound of Aung.
As you envision white light above you,
Within you,
Your interconnectedness to all things.
Complete bliss.
Complete joy,
Happy bliss,
Connected to all things.
The universal sound of Aung.
Breathe your awareness and complete bliss to the third eye and envision your day exactly as your heart desires.
Begin to feel as if it's here now.
Connect the inner projector of your future life with what you feel in your body right now.
From that space witness your inhale and your exhale.
As you observe your breath,
Notice what the breath does to your physical body.
Start to feel your body on the earth.
The support of the earth below you.
The air that surrounds you.
As you start to hear,
Notice what you hear.
The external world outside of you.
Draw your awareness to it.
As you bring your awareness back into your heart center,
Repeat your sankalpa,
Your yoga nidra intention to yourself three times in the present tense.
The yoga nidra practice is now complete.
You may begin to with as little effort as possible.
Wiggle your toes and your fingers.
Full body stretch.
Reach your arms above your head.
Point your toes.
Bend your knees.
Curl onto one side in a beetle position.
Stay relaxed as you press into your upper arm.
The palm into the floor as you rise into a seated position.
Cross one ankle in front of the other for an easy seated cross leg pose or perhaps you take full or half lotus.
Sit with your hands unto your thighs,
Palms face up.
Lengthen through the crown of your head and sit.
Notice how you feel.
Keep this state of inward dreamlike for as long as you'd like.
Be gentle moving back out into the external.
Namaste.
3.8 (77)
Recent Reviews
Eric
December 21, 2021
Very powerful. Thank you.
Julia
August 18, 2019
Love this practice - minus the yipping dog in the background. Still I’ve done it several days in a row.