Yoga Nidra - A Fresh Breath Of Creativity

The guided meditation starts with few deep breaths, then flows deep into the practice of moving the awareness through different parts of the body.

My intention while recording the meditation was to release all the tensions and welcome creative flow.

You can play the audio in Savasana (Corpse pose) and do the breaths lying down.

Happy Creative times!

Transcript

Hi,

Welcome to the practice of Yoga Nidra,

A journey of complete physical,

Mental and emotional relaxation,

Which helps us to access different states of awareness,

Different layers of the self,

Along with sowing the seed of our deepest desire,

The intention.

I invite you to lie down in Shavasana,

Find a comfortable place where you will not be disturbed for the next half an hour.

You can use a bolster under your knees,

A shawl or a blanket to cover yourself,

A pillow if that makes you comfortable.

Anything that makes you comfortable,

Do it and start to lie down.

We are going to start the practice with a few deep breaths and then repeating our Sankalpa,

The intention and slowly we will move into the journey of different parts of the body.

As you make yourself comfortable,

Mentally repeat your intention,

The Sankalpa,

The intention for the practice.

A simple phrase in present continuous tense,

Like it's already happening.

Some examples of Sankalpa are I am worthy,

I am love or it could be I am relaxing and healing.

Whatever comes to you naturally,

Repeat it three times with full conviction and exhale and let go.

Now bringing the awareness to the breath,

Gently start to guide the breaths deeper,

Exhaling fully,

In through the nose,

Out through the mouth,

In,

Allow the breaths to be gentle and effortless,

Exhaling fully as you exhale relax the body,

Relax the face.

As you breathe in,

Welcome fresh new energy into your whole being.

As you exhale release all the tension,

All the thoughts,

All that is not serving you.

Welcoming fresh new creative energy with every in-breath,

With every exhale releasing all that is not serving you.

Three more deep,

Long and gentle breaths.

Out.

And last breath,

Exhaling fully and letting it go.

Make any changes you feel like to make yourself more and more comfortable,

Allowing yourself to relax,

Allowing the mind,

The body to relax.

In this beautiful relaxed state,

Repeat the Sankalpa once again three times your intention,

Repeat it three times.

I am,

I am,

I am.

And now let it go.

Relaxing the grip from all the muscles,

Relaxing the face,

The jaw,

Relax the eyes,

Allow the eyeballs to rest and the socket,

Soften the throat,

Relax the shoulders,

The chest,

Soften the belly,

Allow the belly to rise and fall with every breath.

Relax the legs,

Both the legs,

Both the feet,

All the toes.

Now become aware of the palms,

Relax the palms,

Right and the left,

All the fingers,

Relax both the hands,

Relax the whole body.

Now we will move our awareness through different parts of the body.

When I say become aware,

Either try to feel that body part from the inside or just think about it.

We will move through different parts of the body,

The external and the internal organs.

Just follow the voice and it's totally okay if you drift away into sleep.

It's totally okay if you have a lot of thoughts,

Let it be.

Just come back to the practice wherever we are.

Become aware of your right hand,

Right hand,

Thumb,

Index finger,

Middle finger,

Ring finger and now the little finger,

Right palm,

Backside of the palm,

Right wrist,

Lower arm,

Right elbow,

Upper arm,

Right shoulder,

Right side rib cage,

Right side of the belly,

Right thigh,

Right knee,

Moving to the lower leg,

Ankle,

Top of the right foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Now the fifth toe,

Sole of the right foot.

Now become aware of the right side of your body,

Like your body is divided into two.

Become aware of the right side.

Show the awareness to the left side,

Left hand,

Thumb,

Index finger,

Middle finger,

Ring finger,

Little finger,

Left palm,

Backside of the palm,

Left wrist,

Lower arm,

Left elbow,

Upper arm,

Left shoulder,

Left side rib cage,

Left side of the belly,

Left thigh,

Left knee,

Lower leg,

Ankle,

Top of the left foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

And now the fifth toe,

Moving to the sole of the left foot.

Now become aware of the left side of your body,

Just the left side of the body.

Now become aware of both the feet,

The right and the left simultaneously.

Now we will move through backside of the body.

Become aware of both the heels,

Backside of both the ankles,

Both the calf muscles,

Backside of the knees,

Backside of the thighs,

Both the hips.

Now become aware of your whole spine,

From the tail bone till the neck,

Till the head.

Become aware of the whole back,

Backside of the head,

Backside of both the hands.

Now become aware of the whole body,

The whole backside that is in contact with the ground.

Moving the awareness to the top of your head.

Moving to the forehead,

Right eyebrow,

Left eyebrow.

Now center of both the eyebrows,

Right eye,

Left eye,

Center of both the eyes,

Right ear,

Left ear,

Center of both the ears,

Right cheek,

Left cheek,

Right nostril,

Left nostril,

Upper lip,

Lower lip and now the chin.

Become aware of the neck,

The front,

Sides and the back.

Moving to the collar bones,

Both the shoulders,

Both the arms,

The whole of the right arm,

The whole of the left arm.

Now become aware of the chest,

Become aware of the belly,

The pelvis bone,

The whole of the right leg,

The whole of the left leg.

Become aware of your whole body,

Become aware of your whole body.

Now become aware of the breath,

The gentle inflow and the outflow.

Now with every inhale the lungs are expanding,

With every exhale contracting and releasing.

With this gentle expansion of the lungs,

Notice how there is the movement and ribcage and the diaphragm muscle and how the belly is rising and falling with every breath.

Now become aware of the mouth,

Of the teeth,

The tongue,

The jaws holding the teeth together.

Now I will travel through inside of the body through different organs.

Become aware of the throat,

The windpipe,

The food pipe,

Voice box.

Moving down into the lungs,

The heart,

All well guarded and well protected in the ribcage.

Below them is the diaphragm muscle,

Stomach,

Liver,

Spleen,

Pancreas,

Kidneys,

Intestines,

Bladder.

Become aware of all the organs in the abdomen,

Appreciating all the organs,

Thanking them for the effortless work,

All the nerves,

Each and every cell,

Each and every muscle.

Filling it with appreciation,

With gratitude.

Mentally start to repeat the sankalp,

Repeat the sankalp three times.

Your intention three times,

I am,

I am,

I am.

And slowly start to become aware of your body,

Become aware of your whole body.

Become aware of the whole body.

Become aware of the room you are in.

Become aware of the time of the day and slowly start to move your body.

Start to move the fingers,

The toes,

Taking the movement to your head,

Allow the body to move.

Take a deep breath,

Exhaling with a sigh.

Have a gentle stretch if you feel like.

And slowly turning on to either side,

Left or right,

Rest there for a while.

And in your own time,

In your own way,

You can move into a seated position.

Try to maintain the eyes closed.

Take a few moments here for yourself,

Appreciating yourself for the practice.

Slowly bringing the palms together,

Rubbing the palms and sharing the warmth with your whole body,

Gently opening the eyes with a smile.

Thank you very much for choosing to practice today.

I'll see you again.

I hope you had a relaxing time.

See you.

Reviews

This yoga nidra session filled me with a sense of freshness and energized my whole being! Thank you for this offering and i appreciate your soothing voice and peaceful energies! Looking forward to more of your guided sessions! Bless you!