Yoga Nidra For Connection

This yoga nidra leads you through a guided journey to connect with and receive healing and wisdom from your higher self or a spiritual source. This meditation incorporates bilateral sound and is meant to be played with headphones or earbuds. Bilateral sound helps integrate information from both hemispheres of the brain and further calms your nervous system, thereby enhancing the relaxing qualities and effectiveness of the meditation.
Wave sounds by Arnaud Coutancier and David Juradoh.

Transcript

Lie down on your back and get comfortable.

Take in your time to settle in.

You may place a pillow beneath your head,

Maybe one under your knees to support your back.

You may drape a blanket on top of you to keep you warm as your body relaxes.

During this practice,

Your mind may wander as minds do.

That's okay.

Whatever your experience is,

Is meant for you.

Like anything,

This is only a practice,

Just an experience for yourself from expectations for what this experience might be.

And just allow it to be what it is.

Set the intention to focus on my voice and the present moment as much as you can.

And if you find you have drifted off,

Come back as you remember.

Settle into your body and tune into your heart beating,

Your lungs breathing.

Feel the rhythms of your body.

Feel your rhythmic self.

You are a part of the earth and the whole earth is in rhythm turning on its axis.

Clouds spiraling above us,

The pitter patter of rain,

Of small animals scurrying.

Imagine trees gently blowing in a breeze.

How wind in the forest sometimes sounds like ocean waves.

The rise and fall of the ocean.

The rise and fall of the tides.

The waves of breath moving through your body.

Bring your awareness back to your heart beating.

Feel your heart's deepest desire for yourself and make that your sankalpa,

A brief intention stated in the present moment,

A quality you are trying to cultivate within yourself.

Find the belief or intention that resonates with you most and imagining your heart as a deep well.

Allow the pebble of your intention to sink in,

Sending ripples throughout your whole body.

Repeat your sankalpa to yourself three times and notice,

Just notice,

How your heart receives the flow.

Now I will lead you through a body scan.

Bring your attention to your right hand thumb,

Right index finger,

Middle finger,

Ring finger,

Little finger,

The palm of your right hand,

Back of your right hand,

Right wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Armpit,

The right side of your ribs,

Right waist,

Hip,

Thigh,

Knee,

Lower leg,

Right ankle.

Feel the bottom of your right foot,

Top of your right foot,

Right big toe,

Right knee,

Right knee,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Send your awareness to the whole right side of your body,

The whole right side of your body,

The right side of your body.

Now move your awareness to your left hand thumb,

Left index finger,

Middle finger,

Ring finger,

Little finger,

Palm of your left hand,

Back of your left hand,

Left wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Left armpit,

Left side of your ribcage,

Right arm,

Left arm,

Left waistline,

Hip,

Thigh,

Knee,

Lower leg,

Left knee,

Left hip,

Left hip,

Left hip,

Left ankle,

Heel,

Bottom of your left foot,

Top of your left foot,

Left big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

Fifth toe.

Allow your awareness to encompass the whole left side of your body,

The whole left side of your body.

Bring your awareness to the whole left side of your body.

Now bring your awareness to the bottoms of both feet,

The backs of both calves,

The pits of both knees,

Both hamstrings,

Your seat,

Sacrum,

Your chest.

Your lower back,

Your lower back,

Sacrum,

Lower back,

Middle back,

Upper back.

The back of your neck,

The back of your skull,

The crown of your head,

Your forehead,

Your forehead,

The space between your eyebrows,

Your left ear,

And right ear.

Left eye.

And right eye.

Left cheek.

And right cheek.

The bridge of your nose.

The tip of your nose.

Lower lip.

The space where your lips meet.

The cavity of your mouth.

Your tongue.

Jaw.

Chin.

Neck.

The pit of your throat.

Bring awareness to your collarbones.

Your torso.

Both legs.

Both feet.

Both arms.

Both hands.

Bring your awareness to your whole body.

Feel your whole body breathing in rhythm.

Your whole body.

Bring your awareness to your whole body.

Feel how your body moves gently with your breath.

Notice every part of you that receives your breath.

Noticing how air enters into your nasal passages,

Moves down your trachea into your expanding lungs.

Noticing how your ribs,

Your torso,

Move out in all directions to accommodate your breath.

And noticing how everything releases inward as you breathe out air moving back from lungs through trachea,

Out nasal passages through your nose.

Feel your body breathing.

Your whole body breathing.

As your body rests,

Imagine your body is getting heavier and heavier.

So heavy.

It is sinking deep into the earth.

The earth rising up around your body.

Your feet,

Legs,

Hips,

Belly,

Chest,

Neck,

Arms,

Head.

All sinking heavy deep into the earth.

Feel the sense of heaviness within your body.

Now follow your breath and imagine yourself expansive and light as if you could rise above your body and look down to the earth below.

Light like a seed blowing through the wind.

Like a particle of dust floating in the sun.

Imagine your body light as if the space between your body and the floor were increasing.

Feel your body light.

Now picture your body cool,

Cold,

Like a cube of ice.

Like a crevice between icebergs in the Arctic Ocean.

Feel cool in your body.

Allow yourself to feel cold.

Experience cold within you.

And conjure up the sense of heat.

Ice cream melting on a sunny day.

Feel warmth and heat within your body.

Allowing the cold that was to soften and melt.

Becoming a pool.

Even dissolving and evaporating.

Feel heat within your body.

Now I'm going to say a series of images and I want you to just picture them as if images were flashing on a screen in front of you.

Notice what comes up with the words that I say.

Picture a horse racing through a field.

Deer grazing at dusk.

Ripe strawberries in a bowl.

A full moon rising.

Sprout pushing up through the dirt.

Grain of wood on a tabletop.

Spider crawling up a web.

Lichen on a rock.

Steam rising from a teacup.

A misty,

Foggy morning.

A kitten playing.

A loved one's face.

Picture an inviting hot spring in a forest.

Imagine yourself there,

Arriving in a forest,

Clearing at this beautiful,

Inviting hot spring.

This spring is so welcoming,

So peaceful,

And you are alone.

Picture yourself stepping into this warm,

Clear water.

This tranquil place.

And floating on your back.

Submerge yourself in this healing water.

And floating there,

Imagine it's as if you become one with the water.

Your body turning into the colors of the spring water around you.

Translucent,

Reflecting the world,

Blues and browns,

Greens and purples of the forest and sky.

Imagine your body translucent like the water you're floating in.

Feet translucent,

Legs translucent,

Hips translucent,

Torso translucent,

Arms translucent,

Neck,

Face,

Head translucent.

Your whole body,

Floating translucent.

You are one with the water.

Imagine,

From the sky above you,

A healing beam of light falls upon you,

Warming your body from within.

And just as light lands on the surface of a pond,

The light penetrates your skin and you reflect the light back.

Allow yourself to be with these elemental parts of you,

Water and light,

Reflecting the world around you.

Full of light,

Reflecting light back to the world.

You may imagine this light as a divine connection with your higher self or spirit or guides.

Whatever resonates with you.

As this light fills you,

Allow yourself to rest and connect with this spiritual source.

You may ask a question or just allow yourself to listen and receive wisdom and guidance.

You may ask a question or just allow yourself to receive wisdom and guidance.

You may ask a question or just allow yourself to receive wisdom and guidance.

You may ask a question or just allow yourself to receive wisdom and guidance.

You may ask a question or just allow yourself to receive wisdom and guidance.

You may ask a question or just allow yourself to receive wisdom and guidance.

You may ask a question or just allow yourself to receive wisdom and guidance.

You may ask a question or just allow yourself to receive wisdom and guidance.

You may ask a question or just allow yourself to receive wisdom and guidance.

You may ask a question or just allow yourself to receive wisdom and guidance.

You may ask a question or just allow yourself to receive wisdom and guidance.

You may ask a question or just allow yourself to receive wisdom and guidance.

You may ask a question or just allow yourself to receive wisdom and guidance.

You may ask a question or just allow yourself to receive wisdom and guidance.

You may ask a question or just allow yourself to receive wisdom and guidance.

You may ask a question or just allow yourself to receive wisdom and guidance.

You may ask a question or just allow yourself to receive wisdom and guidance.

You may ask a question or just allow yourself to receive wisdom and guidance.

You may ask a question or just allow yourself to receive wisdom and guidance.

You may ask a question or just allow yourself to receive wisdom and guidance.

You may ask a question or just allow yourself to receive wisdom and guidance.

You may ask a question or just allow yourself to receive wisdom and guidance.

You may ask a question or just allow yourself to receive wisdom and guidance.

You may ask a question or just allow yourself to receive wisdom and guidance.

You may ask a question or just allow yourself to receive wisdom and guidance.

You may ask a question or just allow yourself to receive wisdom and guidance.

You may ask a question or just allow yourself to receive wisdom and guidance.

Stay with the light a little bit longer,

Recognizing that it is an intricate part of you and you are a part of it.

Give thanks for the peace and wisdom you received and sense into your heart space once more,

Remembering your intention,

Your sankalpa.

Repeat it to yourself three times and notice how your heart receives it now.

Notice what's different or the same as before.

Connect to the earth beneath you,

Feeling your body resting,

Feeling the parts of you connected to a surface supported by the Earth's gravity.

The practice of yoga nidra is complete.

But the peace and guidance you received can carry forward with you.

As you're ready,

Begin to slowly stretch and move your body lovingly and gently return to your day.

You may ask a question or just allow yourself to receive wisdom and guidance.

Reviews

Thank you, Alison🙏🏻🙏🏻🙏🏻For me, I was grateful I stayed patient through the rotation of consciousness, that felt dragged on too long, yet I was curious about the latter part, and rightly so🙏🏻🌟🌟🌟🌟🌟🙏🏻

Thank you for this lovely, grounding and gentle meditation!
Namaste💥🕉️💥

That was amazing…thank you

Amazing!! I’m definitely coming back to this one 🩵

Really lovely sleep meditation, thank you 🙏🙏🙏