Hello and welcome to the practice of Yoga Nidra.
My name is Angela Rose and I'm so happy that you're practicing with me today.
At the end of this practice,
If you enjoyed yourself,
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Before we begin,
Make sure you have a blanket and preferably an eye mask or something to cover your eyes.
And then start to settle in.
Ideally lying on your back or if it's more comfortable today lying on your side.
Make any necessary adjustments so that you're optimally comfortable so that you may remain in stillness for the entirety of this practice as we allow our physical body to fall asleep.
And please notice the energy around your face.
And allow your entire face to soften.
The eyes,
Cheeks.
And your jaw.
And feel your shoulders settle closer towards the mat.
And the whole back and spine softens and melts.
And feel heaviness in your arms.
Have you next?
Through your left.
A softness.
In the palms of your hands.
And in the soles of your feet.
And feel how your whole body is held here.
And allow the whole body to melt deeply into the support beneath you.
Almost as though you and the ground could merge into one.
And now allow all of your awareness to turn outward.
Tuning in to the external space all around you.
And so noticing the sounds moving through the room.
The air on your skin.
The texture of your clothing.
And the weight of your eye mask on your eyes.
And maybe you feel your eyelids.
Get heavy.
Heavy.
Heavy.
And now turning all of your awareness inward.
Beginning to feel your own inner spaciousness.
Tuning in to your own feeling of presence within.
All awareness rests.
Inside of your body.
You And now guide your awareness to your breath.
Allowing your breath to flow effortlessly in and out from your nose.
And just feeling how your body breathes itself out.
All of creation exists in a constant state of change.
Expansion and contraction.
Growth and decay.
Ab and flow.
In nature,
This movement is guided by a divine intelligence that knows what to do and when to do it.
It is the force that moves and animates life itself.
And as extensions of nature,
We too are moved by this intelligence.
Through the wisdom of the body.
Intuition,
Desire.
Or redirection beyond our control.
We must ask ourselves to what extent do we align ourselves with the divine current of change.
And to what extent do we resist it?
Do we cling to old ways of being?
Or do we allow ourselves to shift in the direction that the heart pulls?
Continue to notice your breath flowing effortlessly.
And I want you to bring your awareness all the way down.
To the soles of your feet.
And at the soles of your feet,
Visualize a soothing wave of blue light.
With each inhale.
Imagine this wave of light rising from your feet.
Upwards through your entire body.
Until it reaches the crown of your head.
And as you exhale,
Envision this wave of light.
Gently descending back down your body to the soles of your feet.
And you'll continue breathing this blue wave of light.
Up and down your body.
Allowing it to rise with your inhale.
And fall with your exhales.
Breathing at your own pace.
Up and down the body.
And with every upward wave of light.
Your inner system is harmonized and rejuvenated.
With every downward wave of life.
The whole field is cleansed of energetic blocks.
Tension.
Just allowing this flow of light to continuously restore you.
Creating a harmonious and open space within.
And now imagine this blue wave of light.
Gently settling at your heart's center.
Blue wave of light at your heart center.
It is here that the practice of Yoga Nidra begins.
Watch this wave of light transform into the shape of a radiant blue star.
The star glowing softly.
And illuminating the home of your heart.
In soothing blue light.
And take a moment here to set your sankalpa.
That is your intention beginning with the words I am.
Keep it simple.
And then speak those words to yourself three times.
Allowing the blue star to absorb the energy.
Of your intention.
And we'll now trace the blue star through the body.
And so as I name a part of your body,
Guide all of your awareness there.
And see that space illuminated.
With a blue star.
Blue star.
To the point between your eyebrows.
Blue star to your right hand thumb.
Index finger.
Middle finger.
Ring finger.
Panky finger blue star in the palm of your right hand.
You of your hand.
Rest.
Forearm.
Elbow.
Upper arm.
Right shoulder.
Underarm.
Right side of the rib cage.
Way sly.
Right hip.
Blue star to the right thigh.
Me.
Lower legs.
Ankle.
Top of your right foot.
Soul of your right foot.
Big toe.
2nd toe.
Third toe.
4.
Baby toe.
Now feel the whole right side of your body.
The whole right side of your body.
Illuminated by blue stars.
Blue star to your left hand thumb.
Index finger.
Middle finger.
Ring finger.
Pinky finger.
Palm of your left hand.
Back of your hand.
Rest.
Forearm.
Elbow.
Upper arm.
Left shoulder.
Underarm.
Left side of the rib.
Way sly.
Left hip.
Blue star at your left thigh.
Me.
Lower left.
Ankle.
Top of your left foot.
Soul of your left foot.
Big toe.
Second toe.
Third toe.
Four.
Baby toe.
Feel the whole left side of your body.
The whole left side a sea of blue stars.
Blue star at the soles of both of your feet.
Both heels.
Both calves.
The backs of both knees.
Hamstring.
Good.
Back of your pelvis.
Blue star at the lower back.
Middle back.
A burr baa.
Both shoulder blades.
And feel your whole neck and throat.
Back of your head.
Crown of your head.
And feel your whole back body.
Blue star at the crown of your head.
Forehead.
Eyebrow.
Brow center.
Both I.
The tip of your nose.
You're lit.
Soon.
Chi.
Both sides of your jaw.
Now feel your whole face.
The whole face glowing with blue stars.
Blue star to the right side of your head.
Left side of your head.
Both sides of your head together.
Blue star to the center of your throat.
Both collarbone.
Right side of your chest.
Left side of your chest.
Blue star at your belly button.
Low belly.
Pelvis.
The roots of your pelvic floor.
And now feel your right leg from your hip to your toe.
Feel your left leg from hip to toe.
And now feel both legs together.
Feel your right arm from shoulder to fingertips.
Left arm from shoulder to fingertips.
And both arms together.
And feel your arms and legs at once.
Add your torso.
Your hand.
And now feel and sense your whole body as one.
Whole body awareness.
The whole body a sea of blue stars.
And now feel all of this space outside of your body.
All of the space surrounding your skin.
And now feel all the space inside of your body.
And now feel both the space inside and outside of you at once.
Noticing that the space within you is the same space outside of you.
And resting as this spacious awareness.
And gently draw your attention back to your breath.
And you'll begin counting your breaths backwards from 12.
And so,
Inhale twice.
Exhale towards me.
Inhale,
11.
Exhale,
11.
And continue at your own pace.
And if you lose count.
Simply start at the beginning.
Release the count.
And guide all of your attention back into your heart center.
All awareness resting at heart center.
It is here that we prepare to move through opposite pairs of emotions.
All in the name of feeling.
And invite you to let that feeling briefly become your experience.
Try not to attach any memory or thought to it.
But instead experience it.
In its pure form.
What does resistance feel like?
To move against and fight the current of life.
Resistance.
And now let that go.
And what does surrender feel like?
To release control and move with the flow of existence.
Surrender.
And release that feeling.
And bring your awareness back to your heart.
And now,
What does doubt feel like?
To fear,
To worry about the unknown.
Doubt.
You can release that.
And what does trust feel like?
To feel supported and held by existence.
Trust.
And now let that go.
Come back to your heart.
And now feel yourself completely whole.
All parts of yourself harmonized and integrated.
A sense of wholeness.
And awareness comes to this space between your eyebrows.
And it expands back to your mid brain that point between your ears.
And you ask this energy center to activate as we prepare for a visual journey home.
Using your mind's eye.
And inner vision.
Imagine yourself.
And a celestial river.
Of shimmering stars.
Beneath the glow of a radiant full moon.
See yourself there.
A celestial river.
Underneath a full moon.
You see,
This river is filled with vibrant,
Multi-colored fish.
That leave trails of light behind them as they swim.
The water is the ideal temperature,
Soothing and silky on your skin.
And you allow your whole body to dip.
Into this water.
And you sense your whole field being cleansed here.
Stagnant energy flushed from your system.
And absorbed and transformed by this river.
With every moment that passes.
Feel yourself increasingly lighter.
And more spacious.
You And now you allow your body to float on the surface of this water.
The gentle current of the celestial river carries you as you drift effortlessly among the stars.
And as you flow,
You sense the moon's rays shining down on you.
Enveloping you in their soft golden light.
The lunar energy heightening your intuition.
And opening a channel to your inner knowing.
And perhaps in this state of elevated awareness.
A message of guidance surfaces from within.
It could come as words,
A revision,
Or even just a feeling.
Allow your consciousness to absorb this message.
You The full moon begins to set.
The scene of the river gently fading away.
As you find yourself lying back in darkness.
And in stillness.
You bring all of your awareness back to the feeling of presence within you.
Becoming aware of awareness itself.
The part of you that has been witnessing this whole experience.
And rest here as pure consciousness itself.
Yogis,
Please draw all of your awareness back.
To your heart center.
And let your Sankalpa arise once again.
And then you'll speak it to yourself three more times with complete conviction.
Like you're whispering it to every cell.
In your body.
And it is here that the practice of Yoga Nidra completes.
You can deepen your breath.
Allowing your breath to reawaken your body.
And you don't have to move yet.
But you could start to rock your hand side to side on your mat.
Maybe gently moving fingers and toes.
And rolling through your wrists and your ankles.
And if ready,
You can take your arms way up overhead for a full body stretch.
And then a fetal position to either side.
Feel free to rest in sacred stillness for as long as you need here.
And when you're ready,
You may press your way up to a seat.
Thank you so much for practicing with me today.
I hope you feel restored and renewed.
Hari Om Tat Sat.
