Welcome to the world of yoga nidra.
Yoga nidra is a very specific way of guiding you into the world of meditation.
Submerging you under that logical analytical part of your mind into a place that's quiet.
At this time find a space that will support you in being relaxed where you won't be disturbed for the next 20 minutes or so.
And get any props that may support you on this journey for instance maybe a pillow for underneath your knees as you lie on the ground,
An eye pillow over your eyes,
Any essential oils that would enhance that experience of being relaxed.
And then make your way onto the ground adjusting yourself so that you feel fully supported and comfortable.
And then let your eyes close.
And the moment that the eyes close is the moment that you direct your attention to the world within you.
Away from your external space and into what you are experiencing in the now.
Giving yourself permission to be here.
You can make any little adjustments that you may need.
And on your next inhale you can say to yourself silently let on the exhale go.
Feeling your body sink down.
Where there is nowhere else for you to be.
There's nothing else for you to do.
You have arrived where you are supposed to be in this moment.
We begin this journey with intention.
A Sengalpa.
Sacred purpose.
So consider something that you are longing for in your heart.
Something that you are needing for the goodness of your own being.
And as you discover that,
Visualize it as if it is already happening in your life.
And as you're seeing it,
Creating that to be an affirmation of truth in your reality at this time.
For instance,
If you're searching for more peace in your life,
You would say I am at peace.
Whatever it is,
Stating it three times silently to yourself now.
Your eyes,
Your physical eyes can stay closed resting in each Sake.
But the space of your mind's eye is watching.
Noticing what you're seeing.
And from that place of inner seeing,
We will move through something called a rotation of consciousness.
So allowing my words and the sound of my voice to become your inner guide.
As I lead you through different areas of your physical body,
The most important thing is for you to listen and notice what you're feeling.
Staying relaxed,
However,
Staying awake.
If you should,
By chance,
Slip into a light sleep.
As you come back,
Just rejoin where we are in the moment.
This begins with the right side of your body.
The right hand thumb.
First finger.
Second finger.
Third finger.
Fourth finger.
Top of the right hand.
Palm of the right hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Right shoulder.
Right side of your chest.
Top of the right hip.
Thigh bone.
Knee.
Shin bone.
Top of the right foot.
Sole of the right foot.
Ankle.
Heel.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fourth toe.
Third toe.
Fourth toe.
Fifth toe.
Feel the right side of your body.
The wholeness of the right side of your body.
Switch.
Left side.
Left hand thumb.
First finger.
Second finger.
Third finger.
Fourth finger.
Top of the left hand.
Palm of the left hand.
Wrist.
Forearm.
Right shoulder.
Forearm.
Elbow.
Upper arm.
Shoulder.
Left side of your chest.
Top of your left hip.
Thigh bone.
Neck bone.
Knee.
Shin bone.
Top of the left foot.
Sole of the left foot.
Ankle bone.
Heel.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Feel the left side of your body.
Feeling the wholeness of the left side of your body.
Of the left side of your body.
Feel your whole body.
Feeling the right and left side of your body together.
Feeling your whole body.
This is your whole body.
Breathing in.
This is your whole body.
Breathing out.
Feeling your body being breathed.
And noticing that when you breathe in,
You breathe in from your navel to your throat.
As you exhale,
The breath moves from the throat back down towards your navel.
Following this,
Saying to yourself silently,
I am breathing in.
Navel to throat.
I am breathing out.
Throat to navel.
Continuing this and beginning to count backwards.
Ten.
I am breathing in.
Ten.
I am breathing out.
Nine.
I am breathing in.
Nine.
I am breathing out.
Eight.
I am breathing in.
Eight.
I am breathing out.
Seven.
Seven,
I am breathing in.
Seven,
I am breathing out.
Six,
I am breathing in.
Six,
I am breathing out.
Five,
I am breathing in.
Five,
Continue on your own.
At this time you can stop counting but continue noticing your breathing.
Imagine that you could see yourself from above your body right now.
Seeing yourself lying here on the ground,
Relax.
Watching the gentle rise and fall of your breath.
Go back to that place of your mind's eye,
The place of interseeing.
Imagine that there was a screen,
A blank screen right in front of you.
And on this screen you start to notice these projections flashing one after another.
These flashing pictures are your thoughts,
The manifestations of your consciousness.
What are you seeing?
Are they colors?
Memories?
Visions?
People?
Just notice.
Without attaching to any of it.
Letting it come.
Letting it go.
Letting it go.
Imagine now that your body is becoming light.
Your body is weightless,
Floating in a warm body of water.
A vast body of water holding you.
And you feel safe,
Calm,
Moving with a gentle current.
Not moving you any particular direction,
But moving you in the direction that you are supposed to be going in.
Trusting that wisdom to carry you.
And feeling safe.
And feeling free.
Spaciousness all around you.
Under you.
And above you.
Above you,
A starry night.
Where the moon is shining,
It's healing light.
Receiving that healing into every cell of your body.
Feeling that healing into the places that need it most.
It may be an emotion that you've been holding,
A hurt or a sadness.
Keeping your body free,
Feeling happy,
Feeling content.
And marinating in this.
And noticing where you are without moving your body.
Feeling your body lying on the ground.
Noticing your body relaxed and breathing.
Noticing how you're feeling.
Suggesting to your logical mind that you will return from this journey feeling renewed,
Recharged.
Returning to your sangalpa,
That purpose that you set for yourself at the beginning.
And taking that with you as well.
In just a few moments,
You will step back into your day or your night.
Where our time together is ending but your yoga nidra continues as you open the door to deep levels of consciousness.
And they will continue to reveal themselves through your thoughts,
Your intuitions and your dreams.
Thank you for joining me.
Until the next time,
Namaste.
