Welcome to this yoga nidra,
Often referred to as awakened sleep.
Begin by creating your nidra nest.
Allow yourself to get comfortable.
You may pause this recording if you need more time to create your sacred space.
You can lie down on your bed,
On the floor on a yoga mat,
Or sit in a reclined position.
Be sure that you feel comfortable and supported.
You may choose to place a bolster or pillow under the knees.
Use an eye pillow,
A blanket,
Or anything that brings ease and comfort.
It is encouraged to remain still throughout the practice,
And yet if at any point you need to adjust your position,
Please feel free to do so mindfully and with intention.
Take a few slow,
Deep breaths.
Inhale fully.
As you exhale,
Exhale completely.
Release any remaining tension.
Inhale fully.
Exhale completely.
Release any remaining tension.
Allow the body to settle here.
Prepare for rest.
The body may sleep,
And if you fall asleep,
This is okay and perfectly normal.
Your physical body needs the rest.
The mind will remain aware.
Simply follow the sound of my voice.
The practice of Yoga Nidra will now begin.
I invite you to set your Sankalpa,
A heartfelt intention,
Wish or resolve,
A short statement stated in the present tense that reflects peace,
Balance,
Purpose.
It may begin with I am,
I will,
I embrace,
Or more and more.
For example,
More and more my life is in balance.
I embrace harmony in every moment.
Balance,
Harmony,
And purpose fill my heart.
You are welcome to use one of these or allow your own to arise.
Repeat your Sankalpa silently to yourself three times with conviction.
Feel it being absorbed into every layer of your being,
Into every cell.
Trust it is already taking form.
Bring your attention to the space between your eyebrows.
Keep your awareness at the eyebrow center and imagine a golden orb of light shining gently here.
As we move from point to point,
Imagine a golden thread of light extending from this orb to each part of the body.
As it is named,
Center of your throat,
The golden thread moves.
The golden thread moves to the right shoulder,
Right elbow,
Right wrist,
Right thumb,
Index finger,
Middle finger,
Ring finger,
Little finger.
Awareness moves back up to the right wrist,
Elbow,
Shoulder,
Center of the throat.
The golden thread moves to the left shoulder,
Left elbow,
Left wrist,
Left thumb,
Index finger,
Middle finger,
Ring finger,
Little finger.
The golden thread moves back up to the left wrist,
Elbow,
Shoulder,
Center of the throat.
Watch now the thread of light glide down the center of the chest,
Right side of the chest,
Center of the chest,
To the left side of the chest,
Back to the center of the chest.
The golden light flows down your body to your navel and shines through the whole belly.
Then to the right hip,
Right knee,
Right ankle,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Little toe.
Back up to the right ankle,
Knee,
Hip.
Move awareness to the belly.
The light continues to shine through the whole belly.
Over to the left hip,
Left knee,
Left ankle,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Little toe.
Back up to the left ankle,
Knee,
Hip,
The whole belly.
Awareness moves to the center of the chest,
Center of the throat.
The thread returns back to the orb at the center of your eyebrows.
Feel this golden light filling the eyebrow center.
Feel the golden thread filling the whole body with light,
Every cell gently illuminated.
Relax your whole body.
Feel the body resting in this golden light.
Your whole body and mind are relaxed.
You are safe,
Supported,
And at ease.
Feel golden light filling the entire body.
Relax the whole body.
Your whole body is relaxed.
You are safe,
Supported,
And at ease.
Relax your whole body.
The whole body is relaxed.
Become aware of the natural rhythm of your breath.
Visualize the golden orb at the heart,
Rising and falling with each breath.
Begin counting the breath silently from 28 to 1.
Inhale 28.
Exhale 28.
Inhale 27.
Exhale 27.
And so on.
If you lose count,
Gently return to 28.
Release the count.
Observe the breath flowing naturally on its own,
The golden orb rising and falling,
And the whole body is relaxed.
Feel the left side of the body.
Feel the right side of the body.
Feel the front side of the body.
Feel the back side of the body.
Sense the body being gently held and supported.
Sense the feeling of steadiness and balance.
There is nowhere to go.
You are exactly where you are meant to be.
How does this feel in the body?
In your mind?
Without fixing anything,
Become aware of the subtle misalignments.
Sense what it feels like to be off-center,
Unsteady,
Overwhelmed,
And pulled in many different directions.
How does this feel in the body?
How does this feel in the mind?
Imagine now the feeling of calm within chaos,
Being balanced when unsteady,
Being grounded when pulled in many different directions.
Can you trust that everything is exactly as it is meant to be,
That you are where you are meant to be?
The universe makes no mistakes.
Everything is already being taken care of.
How does this feel in your body?
How does this feel in your mind?
Gently bring your awareness back to the space between your eyebrows.
Using your imagination,
Enter into a journey of balance and harmony as a way of discovering your purpose.
Imagine yourself as a child again.
Your heart is carefree.
You know that you are safe.
You are walking barefoot on soft grass,
Cool beneath your feet on a warm,
Radiant,
Sunny day.
Golden beam of sunlight shine all around you.
In the distance,
You see a playground,
A low balance beam,
A swing,
A merry-go-round,
And a teeter-totter.
You smile,
And you decide to try each piece of equipment.
You walk towards the balance beam.
As you step on it,
You feel a little unsteady,
Wobbly at first.
You begin to find your center.
Slowly,
Step by step,
Your confidence builds.
You run the last part of the beam.
Jump off,
Laughing with joy.
Next,
You leap onto the swing,
Swaying forward and back,
Higher and higher into the golden beams of light.
You feel harmony in the rhythm of the swing.
You swing so high that you trust you can fly.
With no doubt,
You jump in slow motion,
Soaring in midair and land steadily on your feet,
Grounded,
Giggling with joy.
You run towards the merry-go-round.
Grabbing the bar,
You run around it,
Running and jumping on,
Spinning round and round,
Spinning,
Spinning,
The sensation of being out of control,
Dizzy,
Off-center.
Gradually,
The spinning slows.
You step off,
Still dizzy,
Still off-balance.
Then your equilibrium returns.
You find your center again.
You walk towards the teeter-totter.
You pause,
Wondering how you might use it alone.
With purpose,
You sit on one end.
Nothing happens.
Push with your legs.
You move up,
Then back down with a thud.
Frustration arises.
You take a deep breath.
An idea comes.
What if you move closer to the center?
With absolute conviction,
You shift towards the middle of the teeter-totter,
Slowly moving towards center.
With courage,
You carefully stand,
One foot on either side of center.
Here you find balance.
Leaning gently to the left,
Then leaning to the right,
Flowing with balancing,
Rocking side to side.
Even with a little shakiness,
A little instability,
You discover your strength.
You look out over the playground,
The park,
Feeling a quiet sensation of fascination of all you have accomplished on your own.
Balancing,
You walk down one side of the teeter-totter and step off.
In this moment,
You gently transform from child back to the present version of yourself.
Looking around,
You realize true purpose arises by standing in balance in the present moment.
Harmony flows when you move through life with balance.
And even when things feel off-center,
Wobbly or chaotic,
You can find your center,
Standing strong in balance and harmony.
Lie down on the soft grass.
The warm rays of golden sunlight shine over your entire body.
You rest here in perfect balance,
In perfect harmony.
You are exactly where you are meant to be.
Rest here now.
Here is exactly where you are meant to be.
Rest here now.
Rest here in balance,
In harmony,
In stillness,
In ease.
Gently return to the breath.
Bring your awareness to your heart center.
Recall your Sankalpa,
Your intention,
Your wish.
Repeat it three times to yourself,
With quiet certainty,
Knowing that it is already coming true.
Begin to emerge slowly.
Deepen your breath.
Feel the body.
Feel the support beneath you.
There is no rush.
There is no hurry.
You are exactly where you are meant to be.
Take your time.
Move gently from this space into the next.
Thank you for your intention and attention.
Thank you for showing up for you to find balance,
Harmony,
And purpose.
