Yoga Nidra To Find Center

We all get out of balance. It is part of life, in fact, you cannot find center unless you locate your edges. This gentle guided Nidra will align, support, ground and center, bringing back balance from the inside out.

Transcript

So take the next couple of minutes to get comfy,

Lying on the bed or the floor or couch or chair,

But see how much you can kind of bring yourself into symmetry.

So really feeling balanced from side to side,

Upper,

Lower.

Like notice the height of the heels versus the height of the skull,

The distance of the arms away from the body.

And so a lot of times when we come into Shavasana,

Which is usually the shape for yoga nidra,

For lying down meditation,

The body is intended to be neutral and symmetrical.

And so we feel the skull,

The shoulder blades,

The glutes,

The heels connecting to the earth.

And then we have the front body open and spacious.

And so if you need to do a little wiggling and shifting to find that symmetry,

Then go ahead and do that.

So if you need to shift a little bit right and then shift a little bit left and wiggle around.

And so I often say that,

You know,

It's hard to know where center is unless you play the edges a little bit.

And we will be doing that energetically in our practice,

But the first few moments of yoga nidra are intended for relaxation.

So we want to actually get the body relaxed.

So feel free,

Like I said,

Shift side to side,

Clench and tighten,

And just notice.

See if you can really feel,

You know,

Hands and feet dropping 45 degrees away from the body,

Right?

So really feeling from side to side,

Front,

Back,

As centered as you can.

And sometimes we do have one side that's different than the other,

Slightly longer,

Tighter,

One part needing more support,

And that's okay.

We want to make sure to tend to our asymmetry.

And sometimes by supporting the asymmetry,

We actually come back into balance more properly.

And just know that there's no rush.

The relaxation portion of this meditation is just as important as everything else.

And in fact,

The more the body can relax,

The deeper you will go in the journey.

So let yourself feel supported,

Symmetrical,

Centered.

Make sure it's not too hot,

Not too cold.

You can cover yourself up if you need to.

Not too light,

Not too dark.

You can place something gently over your eyes.

Not too loud,

Not too quiet.

So in yoga,

When we talk about balance,

We often talk about looking for a state of sattva.

And sattva sort of loosely translates to being appropriate or just right right now.

And so depending on the time of day,

Depending on what's happening in your body,

What is balanced and appropriate for this practice will vary.

So it is important that we arrive today.

And today we are under the waning moon.

We are just a few days past the equinox.

And as I was mentioning a little bit earlier,

This period of time with the moon waning and the early days of equinox really invite this recalibration,

This reset.

So that when we actually connect to the new moon point,

Which is when the Sun and the moon will be in the same energy,

That really is kind of the go time.

And so this week of the waning moon,

We allow ourselves to settle and find center so that when we move forward into the new season,

Whether it's spring in the northern hemisphere or autumn in the southern hemisphere,

We're moving from center.

And most of us know what that's like when we're moving from feeling centered and grounded versus moving from being in our head,

Not paying attention,

Being distracted.

And so the practice today,

We settle into that centered space.

And this idea of balance that comes up a lot,

You know,

Is very personal and it is very much sattvic because what is balanced for us will vary from year to year,

Season to season,

Situation to situation.

And so for a moment,

Can you sense the back of the body?

Just feel the back of the body without judgment.

And then sense the front of the body,

The top layer open to the light,

Just the top.

And then can you sense that space in the center where front body meets back body?

And then feel the right side of the body,

The left side of the body.

And where do left and right meet?

Sense your lower body,

What you perceive as a lower body.

And then sense your upper body,

What feels like the upper body.

And where is center?

And then for a moment,

Can you feel into that center where back body meets front body,

Where right body meets left,

Upper meets lower?

And where is that sort of Venn diagram connection between front,

Back,

Right,

Left,

Up,

Down?

Can you feel that space in your body?

Can you begin to breathe into that center point?

Our earthly calendar is made up of the two equinox and the two solstice points,

Sort of that compass that gives us a directionality.

And we also have our points,

Our extremities,

And yet we also have from that directionality a center.

Again,

Where north and south meet east and west.

And so again,

Feel and breathe into that center.

And as you connect to that space within,

The practice of yoga nidra begins.

Continuing to let the breath flow into that center point that you found today.

And it might be different than if you felt it yesterday or tomorrow,

But for today,

That point where the center of front and back,

Side to side,

Up and down,

Meet in the center.

And as you breathe into that point,

Let's set the intention for our practice.

And if you're already working with the sankalpa,

You may continue to do so.

Where today it may be something as simple as,

I am balanced.

I rest in my center.

I am aligned.

I am connected.

Or something like this,

Short positive statement beginning with I.

Feel that statement as you focus on your center point and offer it three times internally,

Like you're planting a seed in this center point.

And then we let it go.

And so as you feel into that center point where we've planted the seed,

Notice if there's a color,

A quality,

Some defining awareness of this point.

Maybe it's a temperature,

A sensation.

Because we will move through the body scan and the body scan is intended to move our consciousness through the body to create new connections and healthy neural pathways.

And so we want to move from this center point out through the body so that we connect more completely to our center even as we move out and around.

So whether it's a sensation,

An emotion,

A color,

Or even just the awareness of how it feels to focus on the center,

Let that be what you move through the body.

Starting with the right hand,

Right thumb,

Index finger,

Middle finger,

Ring finger,

Pinky finger,

The palm of the hand,

The back of the hand.

Feeling the awareness of the right hand,

Right wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Whole right arm.

Feel the right side of the chest,

Under arm,

Feeling the right ribs,

Waist,

Hip,

Right thigh,

Knee,

Shin,

Ankle,

Top of the right foot,

Sole of right foot,

Big right toe,

Second,

Third,

Fourth,

And pinky.

Feeling the whole right foot,

The whole right leg,

The whole right side with that awareness of center.

And then feel back into that center point.

And then move that attention to the left hand,

The left thumb,

Index finger,

Middle finger,

Ring finger,

Pinky finger,

The palm of the hand,

The back of the hand,

The whole left hand,

Left wrist,

Left forearm,

Left elbow,

Left upper arm,

The whole left arm,

Left shoulder,

Left side of the chest,

Left underarm,

Left side of the ribs,

Left waist,

Left hip,

Left thigh,

Knee,

Shin,

Ankle,

Top of the foot,

Sole of the foot,

Left big toe,

Second toe,

Third toe,

Fourth toe,

Pinky toe.

Sensing the whole left foot,

Whole left leg,

Whole left side of your body.

And aware of the left side of your body as you also feel center.

And then feel into the center.

And we'll move the attention to the back of the body balancing left and right.

Feel right heel,

Left heel,

Both heels together.

Back of right ankle,

Back of left ankle,

Backs of both ankles together.

Right calf,

Left calf,

Both calves,

The back of the right knee,

Back of the left knee,

Backs of both knees together.

The back of the right thigh,

Back of the left thigh,

Backs of both thighs,

Right glute,

Left glute,

Both glutes.

Feeling the back of both legs.

Sensing your spine.

The spine is often connected to the central channel,

That center line of the body.

So notice as your attention moves up the spine,

We start to feel that symmetry.

You feel the breath move up the spine,

Connecting to center line.

And then feeling to the right,

The right side of the low back,

Mid back,

Upper back with right shoulder blade.

And then the left side,

The low back,

Mid back,

Upper back with left shoulder blade.

Feeling the whole back of the torso,

The back of the right arm,

Back of the left arm,

Backs of both arms,

Back of your neck,

Back of your head,

The back of your body,

The back of your body.

Feel the crown of the head,

Forehead,

Right ear,

Left ear,

Both ears together.

The space between the ears.

Feel the space between the ears,

So the center of the brain.

And then from the center of the brain come forward to the space between the eyebrows.

Feel the right temple,

Left temple,

Both temples.

Right eyebrow,

Left eyebrow,

Both eyebrows.

Right eye,

Left eye,

Both eyes.

Right cheekbone,

Left cheekbone,

Both cheekbones.

Right nostril,

Left nostril,

Bridge of the nose,

Tip of the nose,

The whole nose,

Upper lip,

Lower lip,

Both lips,

The space between the lips.

Feeling the upper row of teeth and gum,

Lower row of teeth and gum.

Feeling all of the teeth and gum,

The roof of the mouth,

Floor of the mouth,

Right side of the jaw,

Left side of the jaw,

The whole jaw,

Tip of the tongue,

Root of the tongue,

The whole tongue,

The whole mouth,

Chin,

Jaw,

Face.

Feeling your throat to the right,

To the left,

The whole throat,

Hollow of the throat,

Right collarbone,

Left collarbone,

Both collarbones,

The center of the chest.

Can you find the center of the chest?

And then drop in to the center of the ribs,

Feeling the physical heart,

The center of the ribs,

Feeling the right side of the ribs from the inside,

The left side of the ribs from the inside,

Feeling the whole rib cage from the inside,

The breath moving through the organs,

Traveling down the center line to the solar plexus,

Feeling the right and left side of the solar plexus,

The whole solar plexus,

Traveling into low belly,

Feeling the right side of the belly,

The left side,

The whole belly,

Down into the pelvis,

Feel the right side of the pelvis,

Left side of the pelvis,

The floor of the pelvis,

The whole pelvis,

Feel the whole pelvis,

The whole front of the torso,

And then again see if you can sense that center point,

Feel that center point,

And then again feel the back of the body,

The back of the body,

The front of the body,

Right side of the body,

Left side of the body,

Lower body,

Upper body,

Feeling the back of the body,

The front of the body,

The space where they meet in the center,

Right side of the body,

Left side of the body,

Space where they meet in the center,

Lower body,

Upper body,

Space where they meet,

The space where all the sides front,

Back,

Right,

Left,

Up,

Down,

Meet,

And notice has that point changed as we move deeper in the body scan,

Is it still in the same area,

Has it shifted slightly,

There's no right or wrong,

Our awareness of balance is always changing,

Feel into the center where all the sides meet,

Feel the breath expand and contract through that point so that as you inhale it does feel like it expands out to fill the whole body and on the contraction it comes down to the tiniest tiniest point,

So on the inhale feel the center expand to include the whole body and on the exhale let it contract to the tiniest tiniest point that you can hold,

Inhale the breath expands and the whole body is sensed,

Exhale we contract to the tiniest cell of that center point,

Inhale expand whole body,

Body whole,

Exhale contract to the tiniest cell,

The tiniest atom of the center and just stay with your breath letting the breath expand and contract,

Inhale expands,

Exhale contracts,

Really feel how that center spot can move to hold the whole body and then come back to that tiny tiny spot following your breath,

Expand and contract with the inhale and exhale and then just feel into that center space letting the breath just continue to naturally expand,

Contract,

Ebb and flow,

We're going to experience opposites which is naturally an exercise in balancing the extremes of the mind and emotion helping us to balance the internal palate,

So as you feel that gentle pulse in that spot that center that true center on your wheel your compass allow it to get very hot as though the sun is shining right down on it,

Feel that center spot get really really hot let that heat move through the body from center heat traveling through the body and then suddenly it gets very cold like someone just set some ice right on that spot right in that spot someone just placed a big thing of ice right on that spot and that icy feeling spreads from your center out to your limbs feeling cold ice and then the temperatures dissipate and you feel that center spot just right not too hot not too cold what is appropriate for you what feels balancing for you in your body what temperature is the most balancing for you right now let that run through your system expand that comfortable temperature through the body as you inhale and exhale feel it drop deep into that center and then let that go feel into the center and imagine weight heaviness like someone sets a stone right on that spot that's kind of drawing down into the earth or maybe from the earth someone reached out to draw the energy down and from that center point that feeling of heaviness moves through the whole body through the limbs through the bones from the center whole body heavy and then that center point is light like a gentle feather is brushing along it as though there were a little wing flapping along it lifting it towards the sky from the center you begin to feel lightness lightness like you could lift up and float away from the center lightness expands out and then let it go and feel just right where is that appropriate weight between heavy drawing you down and light lifting you up where in your body is a comfortable weight where you feel grounded supported but also spacious and open from the center line feel that expansion and contraction of a comfortable weight helping you to feel grounded and connected and then let it go let it go just let the breath move through that expansion out from center and then contracting deep into center clearing that mental emotional experience as you feel into that space feel into the emotion sadness whether it's a sadness of watching a sad movie or a sad song or sad news what happens in that center point when you suddenly feel sad where does it go what happens when it feels sad and then suddenly a wave of joy moves through that center spot again like you're watching a favorite movie or a favorite song or discuss some amazing news what happens when the sensation of joy comes in from your center where does it go how does it move through your body which feeling pulls you off your center more do you get moved away from your center when you're sad or joyful and then as you feel into the center maybe consider other opposing emotions fear versus faith anger versus love notice what pulls you off your center or what puts you in your center what emotion centers you love gratitude compassion or maybe anger purpose without judgment without story continuing to come back to the expansion and contraction at the center of your being let yourself just run through some emotions and emotional palette so emotions and their opposites or whatever feels like the opposite today and as you move through this palette just trying them on and observing again notice what brings you into your center and can you start to bring in a little more of that let that bring you fully into your center present connected letting all those other emotions expand contract to release them from the system feeling that center space and then again feel the back of the body front of the body the center where the front and back meet right side left side center line where they meet upper lower center again that center position where all those center lines come together that dot in the middle of your compass that orb and as you feel that orb balancing restoring just let yourself watch it expand and contract maybe again it had a color it had a sensation let it be whatever is sattvic whatever is balanced appropriate but as we focus on this orb on this spot it will begin to kind of seem like a mood lamp and it will begin to change color and just let yourself observe how these colors radiate out through the body restoring the intuitive wise realm through visualization so feel into that or bright at the center the very center of your being allow it to turn red red red red radiating out expanding on the inhale contracting on the exhale and again like a mood lamp it shifts to orange and this orange light in all directions again like this mood lamp is right here in the center of your being and this light is expanding and contracting through every cell orange and then turning yellow yellow reaching out through the body right from the center all that yellow moving through and then turning green a beautiful green dancing through your body expanding and contracting from this central orb out through the body and then a light blue the light turns a light sky blue and that expands and contracts and then dark blue reaching out and pulling in and then a purple reaching out expanding contracting and then a bright white a sparkling white and then again white purple dark blue sky blue green yellow orange red and as you watch it continues to change like a mood lamp and maybe it follows the rainbow Roy G Biv maybe it doesn't maybe it is more random without judgment just allow this orb this inner central channel to change color and you might notice other little symbols or images otherwise just allow yourself to watch the colors no right or wrong or good or bad or maybe again one color remains or just a few colors pulse in and out just let yourself stay focused on this or bright at the center of your being as it changes color restoring the energetic system the intuitive wise system and then whatever color feels most balanced for you today no right or wrong no good or bad maybe it was a color that had already appeared in this space maybe it's changed now but let that color radiate out through your being and let yourself just rest and receive centering of benefits of your practice as you just observe the sattvic color sensation expansion contraction your unique central point connecting front back right left up down let yourself rest deeply in your center letting everything else go just resting in your center restoring the balance to every layer of your being as you rest in center if you had a sun caupa that you want to again quietly repeat into this space you can or just continue to feel and rest in your center and you are always able to come back to this place and some days maybe it shifts a little bit some days it may be a little higher and lower closer in or out but every day you can take a moment to scan front back side to side up and down and notice where is that meeting point and move from there as we start to head towards the new moon into this new season we really do want to come from Center the equinox invite Center there are two days of the year where we're really really invited to find this place to sort through the debris that is accumulated all season and to come back to Center come back to what is appropriate and balanced right now and let that be where we move from where we respond from where we activate and initiate from honor your center this practice is now complete you are always welcomed continue to rest otherwise start to feel the breath flow through your body expanding and contracting you can bring in movement or maybe eventually lay on one side take all the time you need if you'd like to make your way up to sit and when you sit you may want to try bringing your hands together at your heart which is one of the symbols of prayer or Samasthiti but really on a very simple level it's where we meet Center from right and left we meet in Center it really does kind of let us come into the center of the heart to connect to close thank you for practicing with me today and wishing you many of balanced blessings how do you own tat set thank you

Reviews

Namasté Bekah
Thank you