Yoga Nidra: Waterfall Haven

Embark on a transformative journey with 'Yoga Nidra: Waterfall Haven.' Experience the profound relaxation of Yoga Nidra as you float on a bamboo raft beneath a majestic waterfall.

Let go of stress and tension as you're guided into a state of deep relaxation, activating your body's natural healing mechanisms. Immerse yourself in the soothing sounds of cascading water and find inner peace amidst nature's embrace. Rejuvenate your mind, body, and spirit in this serene oasis of tranquility.

Music by Chris Collins.

Transcript

Hello,

Radiant Souls.

My name is Nola Bloom and welcome to Yoga Nidra,

Your sacred space of deep relaxation and inner exploration.

Yoga Nidra is often referred to as Yogic Sleep and is a powerful technique to reduce stress,

Anxiety,

And insomnia while improving sleep quality,

Mental clarity,

And overall well-being.

By guiding you into a state of conscious relaxation,

Yoga Nidra helps to activate the parasympathetic nervous system,

Promoting deep rest and healing on a physical,

Mental,

And emotional level,

Enabling you to navigate life's challenges with ease and grace.

Now let's begin our Yoga Nidra practice by settling into a comfortable position lying on your back.

Take a moment to adjust your body and allow it to find its natural alignment.

Feel free to place a pillow underneath your head and your knees to ensure optimal relaxation.

Close your eyes and allow them to remain closed until the practice of Yoga Nidra is complete.

Make any last adjustments to ensure the body can remain completely still throughout this practice.

In Yoga Nidra,

We focus our awareness on hearing and feeling,

So just do the best you can to follow the sound of my voice while remaining awake and alert.

Take a deep breath in,

Expanding your belly and chest fully,

Then exhale slowly,

Releasing any tension or stress that you may be holding.

With each breath,

Feel yourself sinking deeper and deeper into a profound state of relaxation,

Allowing yourself to fully let go and be present in this moment.

Feel the gentle rise and fall of your chest and belly with each breath.

Notice the coolness of your breath as it enters your nostrils and the warmth as it exits.

Allow your breath to become slower and deeper and more expansive with each cycle,

Inviting a sense of calm and tranquility to envelop you.

As you continue to breathe mindfully,

Let go of any distractions or thoughts,

Allowing yourself to be fully present with the sensation of breathing,

Remaining awake and alert.

Now bring awareness to the center of your chest,

The Anahata Chakra,

Or the heart center.

Listen and feel the natural rhythm of your heart beating.

Now become very aware of all the sounds around you,

The sounds inside the room,

The sounds outside of the room.

Become acutely aware of every single sound.

Bring awareness to the entire physical body,

Lying on the floor in total stillness.

Bring awareness to the whole body touching the floor.

Bring awareness to the natural rise and fall of the breath.

And say to yourself,

I am practicing Yoga Nidra.

I am awake and alert.

Now it's time to set a clear,

Positive intention known as a Sankalpa.

This is something you would like to encourage more of in your life,

Or something you would like to let go of.

Take a few moments to silently repeat your Sankalpa three times over,

Feeling its power and potency infuse every cell of your being with clarity and purpose.

With your awareness anchored in the present moment,

Begin to journey through your physical body,

Starting from the crown of your head.

Bring awareness to each part of your body,

One by one,

And consciously release any tension or holding.

Beginning with your scalp,

Forehead,

And temples,

Inviting a sense of relaxation to wash over your entire head.

Slow down your face,

Softening your eyes,

Cheeks,

And jaw.

Feel any lingering stress or tightness just melt away as you continue to descend through your neck,

Shoulders,

Arms,

Hands,

Chest,

Abdomen,

Pelvis,

Thighs,

Knees,

Calves,

Ankles,

And feet.

With each passing moment,

Feel yourself sinking deeper into a complete state of utter relaxation,

Surrendering fully to the support of the Earth beneath you,

Remaining awake and alert.

Bring attention to the physical body once more as you journey through a systematic rotation of consciousness,

Beginning with your right hand thumb.

Bring your awareness to its subtle presence and energy,

And move on to your index finger,

Middle finger,

Ring finger,

And pinky finger with mindfulness and intention.

Continue this process as you journey through the palm of your right hand,

The back of your right hand,

Your right wrist,

Right forearm,

Elbow,

Upper arm,

Right shoulder,

And armpit.

Bring awareness to the right side of the body,

Waist,

Right hip,

Thigh,

Right knee,

Calf,

Right ankle,

Heel,

Sole of the right foot,

Top of the foot,

Right big toe,

Second toe,

Third toe,

Fourth toe,

And fifth toe,

Remaining awake and alert.

Now shift your awareness to the left hand thumb.

Bring attention to the sensation of your left thumb,

Feeling its subtle energy and presence.

Move on to your index finger,

Middle finger,

Ring finger,

And pinky finger with mindfulness and intention.

Palm of your left hand,

Back of your hand,

Your wrist,

Forearm,

Elbow,

Upper arm,

Left shoulder,

Armpit,

Side of the left body,

Waist,

Left hip,

Thigh,

Knee,

Calf,

Ankle,

Heel,

Sole of the left foot,

Top of the foot,

Left big toe,

Second toe,

Third toe,

Fourth toe,

And fifth toe.

Feel the sensation of aliveness and vitality coursing through each part of your body,

Awakening you to the inherent interconnectedness of all life,

Remaining awake and alert.

Now shift your awareness to the back of the body,

Both heels touching the floor,

Both butt cheeks touching the floor,

Bring awareness to the spine from the bottom to the top,

Bring awareness to both shoulder blades touching the floor,

Back of the head,

Bring awareness now to the top of the head,

Forehead,

Right eyebrow,

Left eyebrow,

Space between the eyebrows,

Bring awareness to the right eye,

The left eye,

The left eye,

Right ear,

Left ear,

Right cheek,

Left cheek,

Bring awareness to the nose,

Tip of the nose,

Right nostril,

Left nostril,

The upper lip,

Lower lip,

Chin,

Tongue,

Teeth,

The jaw,

And the throat,

Remaining awake and alert.

Now bring awareness to the chest,

The heart center,

And to the belly,

Bring awareness to both legs at the same time,

Both arms at the same time,

Bring awareness to the right side of the body,

Left side of the body,

Bring awareness to the back of the body,

Front of the body,

And now the whole body.

Bring awareness to the whole body,

Remaining awake and alert.

Now bring awareness to the whole body occupying space,

And become aware of the floor below the body,

And the spaciousness that surrounds the rest of the body,

And bring awareness to the meeting points of the body and the floor,

Bring awareness to the back of the head meeting the floor,

The shoulder blades and the floor,

The shoulder blades and the floor,

Elbows and the floor,

Backs of the hands and the floor,

Butt cheeks and the floor,

Calves and the floor,

Heels and the floor,

And bring awareness to all the meeting points of the body and the floor,

Remaining awake and alert.

Now bring awareness to the natural rise and fall of the breath in the body,

Bring awareness to the belly as it rises and falls with each breath,

Continue to maintain awareness of the breath as it moves in and out of the body,

And now counting the breaths from 25 to 1.

Inhale the belly rises,

25,

Exhale the belly falls,

25,

Inhale the belly rises,

24,

Exhale the belly falls,

24,

Exhale the belly falls,

24,

Inhale the belly rises,

23,

Exhale the belly falls,

23,

Inhale the belly rises,

22,

Exhale the belly falls,

22,

Inhale the belly rises,

21,

Exhale the belly falls,

21,

Inhale the belly rises,

20,

Exhale the belly falls,

20,

Inhale the belly rises,

19,

Exhale the belly falls,

19,

Inhale the belly rises,

18,

Exhale the belly falls,

18,

Inhale the belly rises,

17,

Exhale the belly falls,

17,

Inhale the belly rises,

16,

Exhale the belly falls,

16,

Now continue counting from 15 to 1,

Remaining awake and alert,

And now stop counting,

And now imagine the body has become completely heavy,

Every part of the body is becoming heavier and heavier,

Sinking down,

Down,

Down towards the center of the earth,

Falling heavier and heavier,

Now imagine the body has become totally light,

Imagine every part of the body is getting lighter and lighter,

As though you're completely weightless,

Floating above the floor,

Totally weightless,

Now bring awareness to the space between the eyebrows,

The third eye or the ajna chakra,

Watch any feelings or emotions that arise,

And watch them pass like clouds in a midnight sky,

Remaining awake and alert,

Now bring awareness to the rise and fall of the breath in the body,

Now imagine yourself on a bamboo raft,

Floating peacefully on a crystal clear pool of water,

At the base of a majestic waterfall,

Notice yourself reclining comfortably on the soft surface of the bamboo raft,

Feeling the gentle sway of the water beneath you,

As you drift effortlessly along,

Allow yourself to surrender fully to the soothing rhythm of the flowing water,

Feel a sense of weightlessness and buoyancy enveloping you,

As you recline on the bamboo raft,

Feel the warm embrace of the radiant sunlight kissing your skin and infusing you with a sense of vitality and warmth,

Listen to the melodic symphony of the waterfall,

As it cascades gracefully into the pool,

Filling the air with its soothing sounds,

Feel the cool mist of the waterfall gently caressing your face,

Refreshing your invigorating senses with its pure revitalizing energy,

With each passing moment allow yourself to sink deeper into a state of profound relaxation,

Relaxation and inner peace,

Letting go of any tension or stress that may be weighing you down,

Surrender to the gentle currents of the water,

Trusting their ability to carry you to a place of deep rest and tranquility,

As you float effortlessly on the bamboo raft,

Feel a sense of connection and unity with the natural world around you,

Knowing that you are held and supported by the loving embrace of Mother Nature,

Allow yourself to bask in the beauty of this sacred space,

And know that you can return to this serene oasis whenever you need to replenish your spirit and reconnect with your inner essence,

And now slowly begin to transition out of the visualization bringing your awareness back to the present moment,

With a deep sense of peace and serenity,

And return once more to the sanctuary of your heart where your sankalpa resides,

With unwavering faith and conviction,

Silently repeat your intention to yourself three times over,

Affirming its truth and power within you,

Visualize your sankalpa taking root within the fertile soil of your subconscious mind,

Blossoming and flourishing with each passing moment,

Know that you are planting the seeds of your deepest desires and aspirations,

Nurturing them with love and intention,

Trust in the infinite wisdom of your heart to guide you on your journey,

Knowing that you are supported and held by the universe in every moment,

Knowing that you are supported and held by the universe in every moment,

With your body and mind attuned to the present moment,

Return once more to the gentle rhythm of your breath,

Notice the subtle ebb and flow of energy within you,

Pulsating in harmony with each inhalation and exhalation,

Visualize this vital life force energy as a radiant sphere of light,

Glowing brightly within the very core of your being,

With each breath,

Feel this luminous energy expanding and radiating outwards,

Illuminating every cell and fiber of your being with its divine radiance,

Allow yourself to bask in the vibrant glow of your inner light,

Feeling a sense of vitality,

Rejuvenation and renewal washing over you,

Remaining awake and alert,

As you continue to bask in the glow of your inner light,

Allow yourself to surrender fully to a state of deep relaxation,

Allow yourself to surrender fully to a state of deep relaxation,

Release any remaining tension or resistance,

Allowing yourself to be cradled and supported by the loving embrace of the earth beneath you,

Feel a sense of peace and tranquility washing over you,

Enveloping you in its warm embrace,

Know that you are safe,

Supported and held in the sacred space of deep relaxation and inner stillness,

Surrender to the gentle currents of the present moment,

Allowing yourself to be carried away on a journey of profound peace and serenity,

Remaining awake and alert,

As we prepare to transition out of this practice,

Begin to gently wiggle your fingers and toes,

Gradually bringing movement back into your body,

Take a few deep breaths,

Now draw your arms up overhead in a nice,

Big awakening stretch,

And draw your knees up,

And dropping over to the right side,

Cradling yourself in a fetal position,

Take a moment to honor your body,

Take a moment to honor yourself and the practice you've cultivated,

Expressing gratitude for the gift of deep relaxation and inner exploration,

When you're ready,

Slowly bring yourself to a comfortable seated position,

Keeping your eyes closed and your awareness turned inwards,

Take a moment to reflect on your experience,

Noticing any sensations,

Emotions or insights that arose during your practice,

Allow yourself to savor the feeling of relaxation and inner peace,

Knowing that you can return to this space of deep tranquility whenever you need,

Take a moment to express gratitude for yourself and the practice,

Acknowledging the sacredness of this time that you have set aside for self-care and self-discovery,

When you're ready,

Slowly opening your eyes and gently taking in the space around you,

The practice of Yoga Nidra is now complete.

Namaste.