Yoga Nidra For Clarity
This yoga nidra practice works to balance and open the sixth chakra to help you begin to see yourself, others, and the world with more clarity. This practice will help to ground you and feel connected to all that is around you. Release whatever is holding you back from seeing clearly and stepping into your inner wisdom and allowing it to guide you.
Transcript
This yoga nidra practice works to help find balance in the third eye chakra,
To help allow you to see yourself,
Your circumstances,
Your relationships,
The world with more clarity.
So come to find a comfortable posture for this practice.
You can be done lying down or seated.
Notice what your body is wanting in this moment and do your best to honor that.
As you make your way into your posture for this yoga nidra practice,
I invite you to give yourself the time and the space to notice,
Are you truly comfortable?
And is there anything that you can do to make yourself even just a little bit more comfortable?
And as you settle in,
Knowing you can always adjust your posture to meet your body's needs throughout the practice,
I invite you to close the eyes if that's comfortable or find a soft gaze on a point of focus,
Feeling the connection and the support of whatever is supporting your body in this moment and allowing every breath to soften into that support,
Surrendering into the support.
And now our yoga nidra practice has begun.
I invite you to rest your awareness on any sounds coming from outside of the room in which you are in.
Just as a butterfly moves from flower to flower,
Allow your awareness to rest on sound to sound,
Noticing and naming.
Move your awareness now to any sounds coming from inside the room in which you are in.
Without judging or explaining,
Just begin to notice and name all the sounds in which you hear.
Move that awareness to your physical body.
And with a gentle,
Compassionate awareness,
Notice any sounds coming from or directly around your physical body.
Move that gentle,
Compassionate awareness within.
Without a right or a wrong way to be,
Just notice what is present for you in your inner landscape.
And bring your awareness up to the third eye and finding a soft inner gaze,
Softening any strain in the eyes.
As we move to the rotation of consciousness,
I'm going to be naming different body parts.
There's no need to do or move anything.
Just simply bring your awareness to the body parts that are being named.
If you don't have access physically or emotionally,
You can just simply bypass those body parts.
Imagine that a warm,
Healing oil begins to tap down at the center of the forehead.
Move that warm,
Healing oil over the top of the head,
The back of the head,
And the sides of the head.
Move this warm,
Healing oil down the forehead and temples.
Allow it to wash over the eyes,
The nose,
Top lip,
And the bottom lip.
Allow it to spread across the cheeks and delicately wrap around the ears.
Allow this warm,
Healing oil to massage your jaw from your ears all the way down to your chin.
Move this warm,
Healing oil over the jaw and allow it to spread across the entire neck,
Front,
Sides,
And back,
All being bathed in this warm,
Healing oil.
Move this warm,
Healing oil down over the shoulders.
Allow it to wash over the backs of the arms,
Backs of the elbows,
Back of the forearm,
Wrists,
Backs of the hands.
Allow it to delicately wrap around the thumbs and index fingers,
Middle fingers,
Ring fingers,
And pinky fingers.
Allow it to spread across the palms of the hands,
The inside of the wrists,
Forearms,
Crease line of the elbows,
Inside of the upper arms.
Allow it to spread across the underarms and wash down the sides of the torso.
Allow this warm,
Healing oil to delicately wrap around the hips.
Massage down the upper thighs.
Allow it to wash over the upper knees,
Shins,
Tops of the ankles,
Tops of the feet.
Allow it to delicately wrap around the big toes and second toes,
Third toes,
Fourth toes,
And fifth toe.
Allow it to massage the soles of both feet.
Wash over the heels,
Backs,
And sides of the ankles.
Allow it to massage the calves.
Spread across the backs of the knees,
Backs and sides of the thighs.
Allow it to spread across the buttocks.
Massage the lower back,
Middle back,
And upper back.
Allow it to wash over the tops of the shoulders and spread across the chest and bathe the entire abdomen.
So your whole body is being bathed in this warm,
Healing oil.
As you inhale,
Notice the warmth.
And as you exhale,
Invite a sense of softening in the body and the mind.
Inhale warmth,
Exhale softening.
Now letting that go,
But maintaining your awareness on your breath.
Noticing any subtle rise and fall of the abdomen as you inhale and exhale.
We're going to count backwards from 11.
So one breath is one inhale and one exhale.
So when we start,
It'll sound like this.
11,
Inhale.
11,
Exhale.
10,
Inhale.
10,
Exhale.
So go ahead and take a natural breath on your own.
And on your next inhale,
It'll be 11,
Inhale.
11,
Exhale.
And continue at your own pace.
If you reach one or lose your place,
Simply start over from 11.
Wherever you are in the count,
Allow yourself to let that count go as we move into the pairing of opposites.
So imagine that your body begins to feel heavy.
Every breath,
The body feels heavier and heavier and heavier.
Rest your awareness in the sensation of heaviness in the body,
Feeling heavy and relaxed.
Now rest your awareness on feeling lightness in the body.
Every breath,
The body feels lighter and lighter and lighter.
Rest your awareness in the sensation of lightness in the body,
Feeling light and free.
And once again,
Returning to that sensation of heaviness,
As if the body were made of stone.
Every breath is as if the body begins to sink into the earth,
Feeling so heavy,
Heavy and relaxed.
Now returning to that sensation of lightness,
As if the body were as light as a feather.
Every breath,
The body almost begins to lift up off of the earth.
Rest your awareness in the sensation of lightness in the body,
Feeling light and free.
And returning to that sensation of heaviness.
Every breath,
Feeling heavier and heavier and more and more relaxed in the body and the mind.
And letting that go as we move to the fast-moving visuals.
I'll be naming different visuals and just simply see what appears on the screen of your mind.
Notice whatever thought,
Memory,
Or emotion may arise with it,
But try not to get stuck in any one image,
Thought,
Memory,
Or emotion.
If you do,
Simply return to the image that's being named.
An amethyst crystal,
A field of lavender blowing in the breeze,
A double-banded rainbow,
Starry night,
Pair of blue jeans,
A shooting star,
A single flame and a long purple candle,
Purple wall with white polka dots,
A glass of muddy water,
A glass of crystal clear clean water,
A freshly cleaned mirror,
Full moon,
A still lake,
The reflection of the full moon on the still lake,
Your reflection smiling back at you on the still lake.
Imagine that in the room in which you are in,
A magical purple door appears.
As you get up and begin to mindfully walk step-by-step towards this door,
It begins to glow and shimmer in a beautiful golden light.
And as you mindfully walk step-by-step to this magical door,
You notice this sense of energy circulating throughout your being,
A sense of knowing,
A sense of connectedness.
And as you walk up to this door,
You begin to see symbols appearing,
Glowing in that golden light.
See these symbols and notice if there's any message for you in them.
Feeling completely safe and protected,
You go to open this door,
But it begins to open for you,
Welcoming you.
And as the door opens and you walk through the threshold,
You find yourself in a beautiful purple light.
And in this light,
You can move in whatever way that you choose.
You can walk,
Run,
Fly,
Float.
See the way or the ways in which you want to move in this purple light.
And as you move through this light,
What seems like a moment and yet seems like an eternity,
You begin hearing the sounds of waves,
And the waves get louder and louder.
And the purple light begins to turn into a purple mist as you begin to see a beautiful white beach with crystal clear blue water.
And as the purple mist fades,
You find your feet firmly planted on this pristine white beach.
For miles and miles,
All you see is white beach,
Palm trees,
Crystal clear blue water,
Blue sky,
White fluffy clouds,
And the sun shining brightly.
Feel the warmth of the sun on your skin.
Feel the warmth of the sand on the soles of your feet.
Notice the cool breeze from the sea.
Standing there,
You notice the sense of connectedness to yourself and all that is around you.
You begin to intuitively walk mindfully step by step towards the water,
Your body knowing exactly what to do and trusting that intuitive knowing.
And as you make your way down towards the shore,
You begin watching the waves gently move in and out.
And you realize that the waves are synced with your breath.
So as you inhale,
The waves gently move in.
And as you exhale,
The waves gently move out.
You intuitively know to walk towards the waves so that with each inhale and each wave moving in,
It covers your feet.
And with every exhale,
The waves move out and your feet sink a little bit deeper into the sand.
And as you stand there moving through each breath cycle,
Each cycle of wave,
You intuitively know that this sea is a magical sea.
And with every exhale,
Every time the wave moves back out to sea,
It is releasing something that is keeping you from seeing yourself and the world clearly.
Every exhale as the wave moves back out,
As your feet sink a little bit deeper into the sand,
You deepen your connection to that inner knowing.
And you know that this magical sea is taking everything obstructing your clear seeing and recycling it back into its purest form of energy,
Removing it from you so you can see yourself,
Others,
Your circumstances,
The world with full clarity and transparency.
As you begin to release everything that is stopping you from seeing clearly,
Notice how it feels.
As you stand there knowing that you can see with full clarity,
How does it feel to stand in that knowing?
How do you feel connected to all that is around you with this knowing?
Think of a situation in which you maybe weren't seeing things clearly.
And through the observer's lens,
Revisit this situation,
This experience,
And watch it through the observer's lens with full clarity,
Seeing it from every angle,
Every perspective,
To take an overall view with full clarity.
And as you do so,
See how it feels to see it with clarity.
How do you stand?
How do you breathe?
How do you move?
Allowing your third eye to give you this clear insight and taking all of your wisdom and knowledge from this clarity,
Knowing you can return to the space at any time you need.
The magical door reappears,
Glowing in that golden light.
And you realize that that golden light is emanating from you as well.
And that golden light begins to shine and shimmer across everything that is all around you.
The beach,
The water,
The sky,
The sun,
All shimmering and glowing in that golden light.
As the doorknob begins to glow,
You go to open it thinking it'll open for you,
But this time your hand connects as you and the door and all that is around you are one.
And as you open the door,
You find yourself back in that purple light,
Moving in whatever way you want to move in,
Moving with that clear insight,
Clear knowing.
Notice how it feels to move with this sense of knowing,
Sense of clarity.
And the purple light begins to turn into a purple mist and you see your physical body in the room.
You begin to walk up mindfully,
Step by step towards your physical body,
Still glowing in that golden light.
You hover your hands over your body and that light begins to shine from your hands into your physical body.
Every cell is glowing in this healing golden light,
Offering your physical body gratitude and appreciation.
You begin to reintegrate back into your physical body and in your mind's eye,
That soft inner gaze with that inner knowing,
Your sankalpa appears glowing in that golden light.
See your sankalpa,
Whether it's in words,
An image,
A feeling.
And as you connect to it,
It begins to move a little bit farther and farther away.
And you realize that your sankalpa is being formed into a star in our solar system.
So that every time you look up at the starry night,
You'll be reminded of your sankalpa,
Reminded of your journey,
Reminded of that inner knowing that has always been within you.
And you'll be reminded of the space that you can return to whenever things don't feel so clear.
Knowing and trusting in that,
We end our yoga nidra practice.
As you begin to deepen your breath,
Rub the thumb over the fingertips,
Allowing that inner wisdom of the body to lead the way,
Moving in whatever way the body wants to in this moment.
Whether that's wiggling the fingers and the toes,
Big stretches through the whole body,
Allow your body to lead the way,
Trusting in its inner wisdom.
And when you feel ready,
Rolling to one side and taking a few breaths here in this transition,
Integrating your work into your waking life.
And when you feel ready,
Press the hand that's on top into the earth to press yourself up into a seated posture,
The head being the last rise,
Keeping your eyes closed,
Keep the awareness within.
But if that's not comfortable,
You can always find a soft inner gaze and a point of focus on the earth.
And take a few breaths here in this seated posture,
Moving slowly through the transition from the practice back into waking life to help integrate the work that you so beautifully did in the practice,
Allowing yourself to see with more clarity as you move through the rest of your day.
I invite you now to bring your hands together in the center of your chest,
Bring the chin in towards your chest,
Bringing your mind's eye towards your heart center.
And if you have a Sankalpa,
I invite you to say it mentally or out loud three times.
If one hasn't arisen for you,
You can say,
I see with clarity,
Three times mentally or out loud.
Whenever you finish in your own time,
Allow the hands to fall into the lap with a chin in towards the chest,
Very softly allow the eyes to flutter open as you integrate your inner and your outer worlds as one.
