Hi there and welcome to Freedom Sound.
Today we'll be doing a yoga nidra practice,
Clearing the chakras and welcoming change.
Please get ready for relaxation.
Lie down on your back on the floor and adopt shavasana,
The corpse pose.
In this position,
The body should be straight from head to toe.
The legs are slightly apart and the hands are a little away from the body with the palms of the hands turned upwards.
Adjust your body,
Position and clothes until you are completely comfortable.
During yoga nidra,
There should be no physical movement.
Close your eyes and keep them closed throughout the practice.
Now take a deep breath in and as you breathe out,
Feel the cares and worries of the day flow out of you.
In the practice that follows,
You're going to develop the feeling of relaxation in the body.
It is not necessary to make movements or to deliberately relax your muscles.
Simply develop the feeling of relaxation.
Make a resolution to yourself now that I will not sleep,
I will remain awake throughout the practice.
During yoga nidra,
You are functioning on the levels of hearing and awareness and the only important thing is to follow my voice.
Try not to analyse the instructions as this may disturb your mental relaxation.
Simply follow my voice with total attention and feeling and if thoughts come to disturb you from time to time,
Do not worry,
Just continue with the practice.
Allow yourself time now to become calm and steady.
Become aware of sounds in the distance.
Become aware of the most distant sounds that you can hear.
Let your sense of hearing operate like a radar beam.
Searching out distant sounds and following them for a few moments.
Move your attention from sound to sound without attempting to identify the source.
Gradually bring your attention to closer sounds,
To sounds outside the space you are in and then to sounds within your space.
Now develop your awareness of your space.
Without opening your eyes,
Visualise any walls,
The ceiling,
The floor,
Your body lying on the floor,
See your body lying on the floor.
Total awareness of your body lying in perfect stillness.
Develop your awareness of all of the physical meeting points between your body and the floor.
And then become aware of the natural breath.
Become aware of the deep,
Natural,
Spontaneous breath.
Do not concentrate too much for this will interfere with the natural process.
Just keep on listening to me and know that you are breathing.
The practice of yoga nidra begins now.
Say mentally to yourself,
I am going to practice yoga nidra,
I will not sleep.
Repeat it to yourself.
Yoga nidra begins now.
Now is the time to make our resolve,
To set our sankalpa or intention for our practice.
Please state the following resolve clearly with feeling and awareness to yourself three times.
I welcome change and new beginnings into my life.
I welcome change and new beginnings into my life.
I welcome change and new beginnings into my life.
We will now begin the rotation of consciousness.
The awareness has to move through the different parts of the body.
Repeat the name of the part of the body in your mind and simultaneously become aware of that part of the body.
Keep yourself alert but do not concentrate too intensely.
Become aware of the right hand,
Right hand thumb,
Second finger,
Third finger,
Fourth finger,
And fifth.
The right hand,
Right hand,
Third finger,
Third finger,
Third finger,
Third finger,
Third armpit,
The right side of the chest,
The right waist,
Hip,
Thigh,
Knee cap,
Calf muscle,
Ankle,
And heel,
The sole of the right foot,
The top of the foot,
The big toe,
Second toe,
Third toe,
Fourth toe,
And fifth.
Now take your awareness to the left hand,
Left hand thumb,
Second finger,
Third finger,
Fourth finger,
And fifth.
The palm of the hand,
Back of the hand,
The wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
And armpit.
The left side of the chest,
The left waist,
Hip,
Thigh,
Knee cap,
Calf muscle,
Ankle,
And heel,
The sole of the left foot,
The top of the foot,
The big toe,
Second toe,
Third toe,
Fourth toe,
And fifth.
Now take your awareness to the back of the body in contact with the floor,
The right shoulder blade,
The left shoulder blade,
The right buttock,
The left buttock,
The spine,
And the whole of your back in contact with the floor.
Now go to the top of the head,
The top of the head,
The forehead,
The right eyebrow,
The left eyebrow,
The space between the eyebrows,
The right eyelid,
The left eyelid,
The right eye,
The left eye,
The right ear,
The left ear,
The right cheek,
The left cheek,
The nose,
The tip of the nose,
The upper lip,
The lower lip,
The chin,
The throat,
The right side of the chest,
The left side of the chest,
The middle of the chest,
The upper abdomen,
The navel,
And the lower abdomen.
Become aware now of the whole of the right leg,
The whole of the left leg,
And both legs together,
The whole of the right arm,
The whole of the left arm,
And both arms together,
The whole of the back,
Buttocks,
Spine,
Shoulder blades,
And the whole of the front,
Abdomen,
And chest,
The whole of the back and front together,
The whole of the head,
And the whole body together,
The whole body together,
The whole body together.
Do not sleep total awareness,
The whole body on the floor,
Your body is lying on the floor.
See your body lying on the floor as you visualise this image in your mind.
Now become aware of your breath.
Feel the flow of your breath in and out of your lungs.
Do not try to change the rhythm,
The breathing is natural,
Automatic,
You are not doing it and there is no effort.
Now focus on the movement of your navel area.
Concentrate on your navel movements.
Your navel is rising and falling slightly with every breath.
With each and every breath it expands and contracts.
Go on practising and observing,
Be sure that you are aware.
Now release your awareness from your breath and begin to awaken the feeling of heaviness in your body.
Awaken the feeling of heaviness.
Become aware of heaviness in every single part of the body.
You are feeling so heavy that it feels like you are sinking into the floor.
Awareness of heaviness.
Awareness of heaviness.
Now begin to awaken the feeling of lightness in the body.
Awaken the feeling of lightness.
A sensation of lightness and weightlessness in all parts of the body.
Your body feels so light it seems to be floating away from the floor.
Awareness of lightness.
Awareness of lightness.
Withdraw your mind and focus on the space in front of your closed eyes.
Imagine before you a transparent screen through which you can see infinite space.
A space that extends as far as the eyes can see.
Concentrate on this dark space and become aware of any phenomena that manifest within it.
Whatever you see is the manifesting state of your mind.
Continue your awareness of this space but do not become too involved.
Practice detached awareness only.
Begin to imagine a red light glowing in this space.
This represents your root chakra.
Focus on the red light.
Imagine it glowing clearly in front of you.
And then gently watch the light slowly dimming away to nothing.
Begin to imagine an orange light glowing in the space.
This represents your sacral chakra.
Focus on the orange light.
Imagine it glowing clearly in front of you.
And then watch this orange light gently dimming away to nothing.
Begin to imagine a yellow light glowing in the space.
This represents your solar plexus third chakra.
Focus on the yellow light.
Imagine it glowing clearly in front of you.
And then watch this light gently dimming away to nothing.
Begin to imagine a green light glowing in the space.
This represents your heart chakra.
Focus on the green light.
Imagine it glowing clearly in front of you.
And then watch this light gently dimming away to nothing.
Begin to imagine a blue light glowing in the space.
This represents your throat chakra.
Focus on the blue light.
Imagine it glowing clearly in front of you.
And then watch the light gently dimming away to nothing.
Begin to imagine a purple light glowing in the space.
This represents your third eye chakra.
Focus on this purple light.
Imagine it glowing clearly in front of you.
Then watch it gently dim away to nothing.
Begin to imagine a white light glowing in the space.
This represents your crown chakra.
Focus on the white light.
Imagine it glowing clearly in front of you.
Then begin to see this white light changing colour.
Red,
Orange,
Yellow,
Green,
Blue,
Purple and white again.
Then watch this white light gently dimming away to nothing.
Now is the time to repeat our resolve.
Repeating the same resolve we made at the beginning of the practice.
Repeating it in exactly the same wording with feeling and intent three times.
I welcome change and new beginnings into my life.
I welcome change and new beginnings into my life.
I welcome change and new beginnings into my life.
Relax all efforts.
Relax all efforts.
Relax all efforts.
Become aware of the breath,
The natural breath,
Awareness of the whole body and awareness of breathing.
Your body is lying totally relaxed on the floor.
You are breathing quietly and slowly.
Develop awareness of your body from the top of the head to the tips of the toes.
Become aware of the floor and your body lying on the floor.
Visualise the room around you.
Become aware of your surroundings as you lie quietly for some time,
Giving yourself time to adjust.
The practice of Yoga Nidra is now complete.
Very slowly start to caress each finger with your thumb.
Start moving your toes and gently turning your head from side to side,
Releasing the neck.
Bring your head to centre and gently lift your arms up overhead,
Interlacing the fingers,
Turning the palms out and on an inhale pointing the toes,
Giving yourself a full stretch,
Opening the mouth,
Sighing it out and releasing.
Bending your right knee,
Bringing your right foot onto the floor and then the left.
And then slowly roll over onto one side,
Holding your head with that arm.
Take your time to feel the body adjusting,
Coming back to this present moment.
And only when you are sure that you are wide awake,
Very gently flutter the eyes open,
Coming back.
It has been an absolute pleasure to guide you through your practice today.
Have a wonderful rest of your day or evening ahead.
Namaste.
