Welcome to this guided yoga nidra practice.
For the duration of this practice you will be lying down with a light blanket over you.
You can feel free to lie down on your bed,
Your couch,
Or a yoga mat.
Whatever feels most comfortable.
Once you find the ideal place to rest for this practice,
Feel free to fidget until you find the ideal position.
You will lie down on your back and place your hands by your sides.
Right hand on right side,
Left hand on left side.
With both palms facing up.
You can feel free to let your feet fall to the side.
And start to come into a comfortable position.
As you become more relaxed,
Start to draw your awareness to the room you are in.
Begin to notice the sounds around you in the room without getting to attach to any one sound.
Be a conscious witness to the sounds.
From here move from the sounds of the room to the sound of your heartbeat.
Draw your awareness inward and listen to the sound of your heartbeat.
Move your awareness from the sound of your heartbeat to the sound of your breath.
Rest your attention on your breath.
And notice how this simple action requires no effort from you.
Place your awareness on your breath.
And notice how your chest naturally rises and falls with every inhale and exhale you take.
Take a deep breath in through your nose and sigh it gently out of your mouth.
Bring your awareness now from your breath to the center of your forehead.
And start to imagine that there is a circle of purple light here.
As you notice this circle of purple light,
Observe it as it begins to expand to all parts of your body from your head to your toes.
As you inhale the light expands and as you exhale it contracts.
As you inhale this purple light expands and as you exhale it contracts.
Observe this purple light expanding and contracting with each inhale and exhale you take.
Now bring your awareness to the center of your forehead again.
And notice that a film screen begins to appear.
The film screen will reveal an affirmative statement to you.
Your personal intention of that of which you want to create a positive change in your life.
This affirmative statement is called your sankalpa.
And you treat it as if it were already true.
As you notice the film screen appear,
The words begin to spell out.
It is safe for me to love my body.
It is safe for me to love my body.
This is your sankalpa.
As you see the words on the film screen begin to repeat it several times to yourself.
And with each repetition feel its energy magnify and ripple out into the universe.
Allow this statement to be a seed planted deeply in the garden of your subconscious mind.
Now let your sankalpa go and begin to follow my voice as I guide you through a descriptive body scan.
If you find that you drift off or fall asleep or you lose track of where I am,
Just know that you can always come back to my voice.
Bring your awareness back to the center of your forehead and recall the purple light.
Observe as the purple light moves from the center of your forehead and draws a line to your right thumb.
From your right thumb the purple light bounces to your right index finger,
Middle finger,
Ring finger,
And right pinky finger.
The purple light moves to the center of the palm of your right hand and then to the back of your right hand.
Notice your entire right hand fill with the purple light.
From here the purple light travels to your right wrist,
Forearm,
Elbow,
Right upper arm,
Right underarm,
Right side of the waist,
Right hip,
Thigh,
Right knee,
Lower leg,
Right ankle,
Heel,
Sole of the right foot,
Top of the right foot.
The purple light moves from the top of the right foot into your right big toe,
Second toe,
Third toe,
Fourth toe,
And right pinky toe.
Notice your entire right side body fill with this purple light.
From here the purple light draws your awareness over to the left side of your body,
Particularly into your left thumb.
See the purple light expand into your left thumb and then move to your left index finger,
Middle finger,
Left ring finger,
And pinky finger.
The purple light moves into the center of the palm of your left hand and then to the back of your left hand.
From the back of your left hand the purple light moves to your wrist,
Left forearm,
Elbow,
Upper arm,
Left underarm,
Left side of the waist,
Hip,
Thigh,
Left knee,
Left lower leg,
Ankle,
Heel,
Sole of the left foot,
Top of the left foot.
The light moves from the top of the left foot into your left big toe,
Second toe,
Third toe,
Fourth toe,
And left pinky toe.
See your entire left side body fill with the purple light.
Now watch as the purple light moves to the sole of your right foot,
Sole of the left foot,
Soles of both feet together.
The purple light moves to your right heel,
Left heel,
Both heels together,
Right calf,
Left calf,
Both calves together,
Back of the right knee,
Back of the left knee,
Backs of both knees together.
Notice the purple light as it travels to the back of the right thigh,
Back of the left thigh,
Backs of both thighs together,
Back of your right glute,
Back of the left glute,
Backs of both glutes together.
From your glutes,
The purple light expands to your tailbone,
Sacrum,
The base of your spine,
Lower back,
Middle back,
Upper back,
Right shoulder blade,
Left shoulder blade,
The space between both shoulder blades.
The purple light travels to the back of your head,
Back of the neck,
Top of the head,
Right side of the head,
Left side of the head,
Forehead.
Become aware as the purple light moves to your right eyebrow,
Left eyebrow,
Space between both eyebrows,
Right eyelid,
Left eyelid,
Entire right eye,
Entire left eye,
Right cheek,
Left cheek,
Right nostril,
Left nostril,
Right ear,
Left ear,
Top lip,
Bottom lip,
Chin,
Outline of your jaw.
Purple light moves to the inside of your mouth,
Tracing the roof of your mouth,
Back of the throat,
Right side of your neck,
Left side of your neck,
Right side of the chest,
Left side of the chest.
Notice the purple light as it moves down to the center of your chest.
From the center of your chest,
The light moves to the center of your belly.
From here,
The purple light radiates outward,
Tracing the outline of your entire body.
Feel and see your entire body outlined in this purple light.
Now start to bring your awareness back to your breath.
For a moment,
Recall your affirmative statement,
Your sankalpa,
It is safe for me to love my body.
Repeat it to yourself once more and imagine that this little seed has sprouted and has taken root deep into your subconscious.
Now let it go.
For a moment,
Begin to start counting backwards from 11 to 1,
Your inhales and exhales.
For example,
Inhale 11,
Exhale 11,
Inhale 10,
Exhale 10.
One cycle is an inhale and an exhale.
If you lose your count,
You can always start again.
On your next breath,
Begin.
I will be here to guide you when it's time to return.
Inhale 11,
Exhale 11,
Inhale 10,
Exhale 10.
Continue counting on your own.
Start to let go of your count and bring your awareness back to the center of your chest and recall the purple light.
In this next part of the practice,
I will guide you through a series of opposite feelings and sensations,
Rapid visuals and a visualization.
If you find that you get lost in a thought or that a memory comes up,
It is completely okay.
Take the seat of the observer and simply notice what comes up and like clouds in the sky,
Watch them float by.
Try not to get attached to any particular story,
Thought or memory that arrives.
But again,
Just be the observer and watch them as if they were clouds in your sky.
If you get lost or you drift off or fall asleep,
Just know that my voice will always be here to guide you.
Begin to start engaging your imagination and imagine the feeling of heaviness.
Imagine your arms heavy,
Your legs heavy,
Your eyelids heavy and your feet heavy.
Your body feels so heavy that your feet naturally fall to the side without effort.
With each inhale,
Your body feels heavier from your head to your toes.
Your body feels so heavy that it could sink into the floor and leave an imprint.
Now let this feeling of heaviness go.
Start to imagine the feeling of light.
Feel your arms light,
Your legs light,
Your eyelids light and your feet light.
With each inhale,
Your entire body feels light.
Your breath itself feels light.
You feel so light you could float like a balloon into the sky.
Now let this feeling go.
For a moment,
Shift back and forth between these two sensations.
Heavy light,
Heavy light,
Heavy light.
Now let go of both of the sensations and release them and come back to a neutral feeling,
A blank slate.
From here,
Recall a time you felt love.
Notice the look in your eyes when you are experiencing love.
Notice what happens in the body when you are experiencing love.
Notice where you feel love lives in your body.
Notice how love feels in your body.
Where do you feel it most?
Now let this feeling go.
Start to imagine a time you felt sad.
Notice the look in your eyes when you feel sad.
Notice where sadness lives in your body.
Be a conscious witness to this feeling in the body.
Notice where you feel sad most in the body.
Try not to get too attached to any one story but be a conscious witness.
Now let the feeling of sadness go.
For a moment,
Shift between these two feelings.
Love,
Sadness.
Love,
Sadness.
Love,
Sadness.
And love.
Notice what sensations come up with each emotion and where they move in the body.
As you become aware of the body's response to these feelings,
Again,
Take the seat of the observer.
Simply notice and let them go.
Start to bring your awareness to a neutral state.
Let go of all the sensations and feelings that you have felt and come back to a neutral feeling.
Bring your awareness back to the center of your chest and recall the purple light.
Feel it expand all over your body.
Now let it go.
In this next part of the nature,
I will guide you through a series of rapid visualizations of which you might find some old memories or emotions come up and that's okay.
Rather than linger on any one memory or emotion,
Again,
Take the seat of the observer and let them go.
Imagine that these feelings,
Memories or stories are simply moving clouds in your sky.
Watch them as they go by.
If you find that you drift off or get lost,
Just remember that my voice will always be here to guide you.
Bring your awareness to the center of your forehead and start to imagine the smell of a citrus lemon,
The taste of rich dark chocolate,
The feeling of a warm hug,
The feeling of a warm hug,
A forest of pine trees,
The feeling of your toes in the sand at the beach,
Dark purple clouds,
A rainbow,
Michelle Obama,
Your mother's eyes,
The Bible,
A children's library,
An MP3 player,
A watercolor paint set,
A blue pig,
A leather bound journal,
The smell of cigarettes,
A still and clear lake,
The ocean waves crashing against the shore.
Become aware of your breath and recall the purple light.
As you become aware of the purple light,
You see it in your mind's eye,
Beckoning you to follow it from the room of which you are resting in and out the door.
Your consciousness travels and follows the purple light out the door of the room you are resting in.
As you exit the door,
You find yourself at the top of a spiral staircase.
You follow the purple light down the spiral staircase and with each step you take,
You feel lighter and lighter the further you go down the staircase.
As you reach the last stair,
The purple light guides you to a door in a long hallway.
Down the long hallway,
You follow the purple light to a door with an image of a rainbow on it.
You open the door and you find yourself inside a little girl's room.
As you walk into the room,
To your right you see a young girl painting on a canvas,
Singing a song to herself.
As you get closer and stand next to her,
You hear her singing the words,
It is safe for me to love my body,
It is safe for me to love my body.
As she paints,
She sings this song.
Without saying a word,
You sit beside her and listen as she sings.
She sets her paintbrush down and turns to look at you.
You instantly make eye contact with her and feel a sense of familiarity.
As she looks you deep in your eyes,
She begins to sing those same words to you,
It is safe for you to love your body.
You join her in this song and you begin to sing those words to yourself,
It is safe for me to love my body,
It is safe for me to love my body.
You sing those words to yourself so much that the potency of the song's vibrations reach every cell in your body.
You sing until you feel complete.
When you feel complete,
The little girl takes you by the hand and guides you back to the staircase.
You walk down the long hallway and you find yourself back at the bottom of the staircase.
From here you see in the distance up the staircase is the purple light.
You say goodbye to the young girl and you gently begin to walk yourself back up the steps,
Again singing the words of her song in your mind.
With each step back up you sing,
It is safe for me to love my body.
With each step you also feel heavier and heavier.
You feel more grounded.
Your consciousness finds itself at the top of the stairs and walks back into the room where your body is resting.
From here the purple light guides your consciousness back into your body.
Now recall the feeling of a warm hug and imagine that sensation in your body.
Remember the song.
Remember the affirmative statement and sing it to yourself.
Imagine that it has already manifested.
Your consciousness begins to notice the sounds of the room that you are in.
You start to become aware of your body.
Become aware of your toes.
Gently waking up your body from your toes to your head.
Gently waking up the body from its rest.
Begin to deepen your inhales and slowly exhale out of your mouth.
Feel free to lie in this position for a moment until you feel complete.
Whenever you feel ready you can gently wake up your body by drawing your knees into your chest and rock side to side until you find yourself in the fetal position on one side of the body.
Feel free to lie in fetal position until you feel ready to sit up and open your eyes.
Release of yoga nidra is now complete.
Namaste.
