We will be using yoga nidra to lucid dream,
Which is a state where your body is fully asleep but your mind is aware that you are dreaming.
You may be able to see yourself resting,
Or you may be in a dream where you can alter the narrative.
Just know that if this is your first time trying it,
That this state is safe for you if you choose to go on this journey.
Your brain activity essentially will just be moving in a state between REM sleep and waking.
And disclaimer here,
If you are prone to poor sleep,
Maybe you skip this and try out a yoga nidra for sleep and relaxation.
But if you're looking to boost your creativity,
Or just experience something new in your internal world with this practice of lucid dreaming,
Start by getting comfortable and lying down on your back.
You can use any props like pillows or blankets to support your low back.
Maybe placing a bolster under your knees,
A blanket under your low back,
Or under your head.
Or even go ahead and get comfortable in bed so that this practice for lucid dreaming can take you straight into a sleep state.
Once you've settled into your bed or your mat,
Make any last minute adjustments so that you can be just a little bit more comfortable.
And when you've made it to the ultimate comfortable position for you,
Open your eyes and stare up at the ceiling.
And slowly count backwards from 10,
9,
8,
7,
6,
5,
4,
Start to close your eyes,
3,
Visualize the ceiling in your mind's eye,
2,
Imagine yourself still staring at the ceiling,
And 1.
Feel your body start to settle in.
The vibrations from the day start to slow down and come into stillness.
Feel your mind start to settle.
Recap the day you just had in your head.
How your morning went,
Your afternoon,
Your evening time.
And replay the steps you just took to get into the state for your yoga nidra practice.
If you're having trouble remembering your day,
Maybe think about what meals you had throughout the day and how you moved through your day from that point.
If you went off track remembering your day,
Allow yourself to release that distraction and bring your awareness to your third eye center.
Find the space between your eyebrows and just one thumbprint above that space.
You can bring your finger there now and gently massage that space,
Activating your intuition,
Your deep inner knowing.
Release your fingers and find your stillness.
Now tell yourself three times here begins the practice of yoga nidra.
Tell yourself three times tonight I will realize I am dreaming and become consciously aware.
We are now going to move on to a rotation of physical awareness in the body.
As I call out each part,
Send your conscious awareness to that area.
Release any story or associations you may have.
Start by becoming aware of the space between the eyebrows,
The center of the forehead,
Base of the throat,
Right shoulder,
Right elbow,
Right wrist,
Right thumb,
Right pointer finger,
Middle finger,
Ring finger,
Pinky finger,
Right wrist,
Right elbow,
Right shoulder,
Base of the throat,
Left shoulder,
Left elbow,
Left wrist,
Left thumb,
Left pointer finger,
Middle finger,
Ring finger,
Pinky finger,
Left wrist,
Left elbow,
Left shoulder,
Base of the throat,
Center of the chest,
Right side chest,
Center of the chest,
Left side chest,
Center of the chest,
Navel,
Pelvis,
Right hip,
Right knee,
Right ankle,
Right big toe,
Right second toe,
Third toe,
Fourth toe,
Pinky toe,
Right ankle,
Right knee,
Right hip,
Pelvis,
Left hip,
Left knee,
Left ankle,
Left big toe,
Left second toe,
Third toe,
Fourth toe,
Pinky toe,
Left ankle,
Left knee,
Left hip,
Pelvis,
Navel.
Bring your awareness to your lower back,
Mid back,
Upper back,
Right shoulder blade,
Left shoulder blade,
Back of the neck,
Front of the neck,
Center of the chest,
Base of the throat,
Center of the forehead,
Space between the eyebrows.
Now bring your awareness to your breath.
Start to become aware of how the breath is traveling through your body.
We'll move into a box breath pattern or four count breath.
Here's how it goes.
You'll inhale for four,
Hold for four,
Exhale for four,
And hold on empty for four.
I will guide you along.
So start by exhaling all the air out of your lungs,
Then inhale through your nose for four,
Three,
Two,
One.
Hold for four,
Three,
Two,
One.
Exhale for four,
Three,
Two,
One.
Hold on empty for four,
Three,
Two,
One.
That was one cycle of our box breath.
And maybe on this next round,
You imagine a line being drawn with each four count breath.
At the end of the cycle,
Creating a box.
So inhale for four,
Three,
Two,
One.
Hold for four,
Three,
Two,
One.
Exhale for four,
Three,
Two,
One.
Hold on empty for four,
Three,
Two,
One.
Inhale for four,
Three,
Two,
One.
Hold for four,
Three,
Two,
One.
Exhale for four,
Three,
Two,
One.
Hold on empty for four,
Three,
Two,
One.
Inhale for four,
Three,
Two,
One.
Hold for four,
Three,
Two,
One.
Exhale for four,
Three,
Two,
One.
Hold on empty for four,
Three,
Two,
One.
Do two more rounds of this box breath at your own pace.
Inhaling for four,
Hold for four,
Exhaling for four,
And hold on empty for four.
Once you finish your last box,
Come back to your natural breath.
Notice your body and mind relaxing into a state of dreamy bliss.
We are now going to move through a series of feelings and sensations.
As I call out each one,
Try not to get caught up in the details.
Just let yourself experience it fully as it is.
Start to feel heavy.
Now feel light.
Feel yourself floating.
Now feel yourself sinking.
Invite the sensation of calm.
Now feel yourself become anxious.
Feel peaceful.
Now feel fearful.
Feel yourself become drowsy.
Now feel yourself become awake.
Now feel as if you're in motion,
Spinning in movement.
Now feel yourself settling into stillness,
Completely undisturbed.
Now keeping your eyes closed,
Picture yourself laying down in your bed right now.
Every muscle in your body is completely relaxed.
Even your face,
Eyebrows,
Jaw,
And neck.
And you witness yourself in a state of complete serenity.
Your head is resting gently on your pillow.
You see your own body resting and allow it to restore itself.
Now transport yourself to a place where you felt complete joy and bliss.
This could be a place from a previous dream,
Where you went on vacation,
A place from your childhood.
Anywhere that gives you this feeling of easy bliss.
Go there now.
Once you arrive,
You look at the ground of this place and now look at the sky.
Take in all the sights and all the smells and notice the gentle sounds you hear in this happy place of yours.
You take a deep breath in and feel yourself at peace and in a state of pure happiness.
This sensation of happiness makes you feel light.
So light that you eventually start levitating into the sky and you see your happy place just below you.
Sitting atop a cloud,
You gaze at the world below you,
Admiring the beauty of life down there.
You realize how connected we all are as one.
That our energy is not separate.
We're all made from the same divine spirit,
Bound by the thread of consciousness.
You embrace the energy of this powerful interconnectedness and feel our collective heartbeats pulsing through you and just be.
Now tell yourself three times,
Tonight I will realize I am dreaming and become consciously aware.
Ease yourself into a place of surrender,
Trusting in your true self and what it has to say or what it has to show you.
Allow your dreams to take you wherever they may go.
