Sacred Dwelling Yoga Nidra

This yoga nidra will relax you and support you in connecting to your heart’s message. Yoga Nidra will help to support healthy sleep and plant healing images in your subconscious mind that may support your healing and rest in profound ways.

Music from RF9-Dipping My Toe in the Water by legacyAlli with a creative commons unrestricted license.
Music was repeated and trimmed.

Transcript

Now is the time to prepare for yoga nidra.

I invite you to lay down,

Find a comfortable seat,

Or bring yourself into any position that allows you to experience relaxation and that allows for stillness in your body.

Support yourself with bolsters or blocks.

Allow yourself to have warmth and darkness by covering yourself with a blanket and using an eye pillow or cloth to cover your eyes.

In this practice,

You may go in and out of consciousness.

Invite the intention,

I am aware,

I am practicing yoga nidra.

In your mind say,

I am aware,

I am practicing yoga nidra.

Invite tenderness to your body as you transition from the outer world of doing to the inner world of being.

As if the earth is inviting you to be held see if you can soften into the floor.

Imagine your blanket as a layer of soil that you are being planted in.

Notice the rise and fall of your breath.

Notice the way your breath inflates your body.

Inhale to your heart space.

Exhale through your feet.

Inhale through your feet.

Exhale through your heart space.

Inhale for as long as feels good.

Exhale for as long as feels good.

Bring awareness to your thoughts and emotions.

Acknowledge them and thank them for all that they do for you.

Now invite them to be free and imagine letting them float away like bubbles blown on a hot summer day.

Watch as they disappear into the air.

Watch as they disappear through the layers of the sky.

Allow yourself to be fully present in this experience and know there is nothing you need to do or accomplish.

Notice all the parts of you.

The parts you identify with.

The parts that you are aware of.

And the parts that you are not aware of.

Call on your observer part to be present and let all these parts come and be witness to this experience.

Sense into the cosmic web an immortal essence that pervades the larger universe.

See yourself as part of this cosmic web and the way that all beings possess qualities of wisdom and wholeness.

Allow yourself to receive now the reality of this kinship,

Belonging,

Wisdom and wholeness.

Tune into a place of nourishment and calm.

It could be a real place or imagined.

It could be a place in nature.

Allow yourself to imagine this place fully.

Know that you can return to this place at any time in this practice.

This place of nourishment and calm is here to support you and hold you in this practice.

It is now time for you to make your sankalpa or intention for yoga nidra.

Bring attention and awareness to your heart space.

Tune into your heart.

See if you can take time to receive a simple message here.

Say to yourself a short positive statement,

Whatever your heart wishes for you.

Total health,

Spiritual life,

Self-realization,

Samadhi.

Whatever you want from your future.

Sow the seed.

Say your sankalpa,

Your intention.

Repeat three times to yourself in the present tense as if it is already happening.

Now we begin the rotation of consciousness.

As you are guided to various points through your body,

There is nothing to do except settle your attention on each body part with an intention to soften or bring a rainbow light of healing.

You may even use the word rainbow silentness.

Use the word rainbow silently on each part of your body to help you feel this.

Remember where attention goes,

Energy follows.

Bring your awareness to the space in between your eyebrows.

Rainbow light of healing here.

The center of your throat.

Rainbow.

Make an intention for your right shoulder to soften and let your attention run down your upper arm to your right elbow,

Down your forearm and into the right wrist.

Tip of the right thumb.

The tip of the right index finger.

Tip of the right middle finger.

Tip of the right ring finger.

Tip of the right little finger.

Let the whole hand soften.

Attention in the right wrist.

Right elbow.

Right shoulder.

Let the whole right arm soften in healing light.

Move your attention to your throat.

Commit to soften.

Awareness in the left shoulder.

Let your attention run down the upper arm to the left elbow.

Left wrist.

Tip of the left thumb.

Tip of the left index finger.

Tip of the left middle finger.

Tip of the left ring finger.

Tip of the left little finger.

Let the whole hand soften in healing light.

Left wrist.

Left elbow.

Left shoulder.

Let the whole arm soften.

Bring your attention back to the throat.

Soften in healing light.

The center of the chest.

The right side of the chest.

Center of the chest.

The left side of the chest.

The navel.

The space in between the pubic bones.

The pelvis.

Let the whole abdomen and torsion soften in healing light.

Center of the right hip.

Let your attention run down the thigh of the right knee.

Through the shin to the right ankle.

Tip of the right big toe.

Tip of the right second toe.

Tip of the right middle toe.

Tip of the right fourth toe.

Tip of the right little toe.

Right ankle.

Right knee.

Deep in the right hip.

Let the whole right leg soften in healing light.

Space in between the pubic bones.

Center of the pelvis.

The center of the left hip.

Let your attention run down the thigh to the left knee.

Through the shin to the left ankle.

Tip of the left big toe.

Tip of the left second toe.

Tip of the left middle toe.

Tip of the left fourth toe.

Tip of the left little toe.

Left ankle.

Left knee.

Deep in left hip.

Let the whole leg,

Left leg,

Soften in healing light.

Center of the pelvis.

Attention rising to the navel.

Let the whole abdomen soften in healing light.

Center of the chest.

Let the walls of the throat relax.

Space in between your eyebrows.

Let your attention soften with healing light.

Soften with healing light in the center of your eyebrows.

Let your whole body soften and rest in healing light.

Your whole body rests in healing light.

Without changing anything,

Witness the rhythm of your breath.

Rest in the changing sensations of inhalation and exhalation.

Rest in the changing sensations of your breath.

As you move into a mental version of alternate nostril breathing,

Invite ease and stillness in the breath.

Begin to visualize the breath moving in through the right nostril and out through the left nostril.

In through the left and out through the right.

Allow the breath to be as easy and soothing as possible.

Imagine that the breath moves in from below the nostril and travels all the way up past the center of the eyebrows and into the middle of your brain.

Watch the breath fall,

Exhaling from the center of your brain all the way beyond the tip of the nostril.

See the breath move from nostril to the brain and the breath move from nostril to the brain,

Brain to the nostril with ease.

In through the right nostril and out through the left nostril.

In through the left and out through the right.

Now bring attention to sensations that are present throughout the body,

Such as warmth or coolness,

Heaviness or lightness,

Comfort or discomfort,

Allowing them to blossom fully into your body.

If it's helpful,

Locate the opposite of whatever you are feeling.

If you're feeling warmth,

Find coolness.

Heaviness,

Find lightness.

Comfort,

Find discomfort.

Welcome an opposite of sensation fully into the body.

Now welcome both opposites of sensation into the body at the same time.

Without thinking,

Simply experiencing how this practice affects your body and mind.

Now bring both sensations into the body at the same time.

Warmth and coolness at the same time.

Heaviness and lightness at the same time.

Comfort and discomfort at the same time.

Now we come to visualizations.

I will say a number of different images and I invite you to visualize them on the level of feeling,

Awareness,

Emotion,

Imagination,

As best as you can.

Just listen and follow.

Allow yourself to move from image to image.

Now I will say the image.

A blue flame.

A blue flame.

Clouds moving slowly in the sky.

Clouds moving slowly in the sky.

An outdoor altar.

Waves against a shore.

Waves against a shore.

A sunlit path.

A sunlit path.

Alpine glow.

Alpine glow.

A string of beads.

A string of beads.

A crescent moon.

A crescent moon.

A clay pot.

A clay pot.

Slender grass.

Slender grass.

Ancestral home.

Ancestral home.

Ancestral home.

Black seeds.

Black seeds.

A twisted tree.

A twisted tree.

A cup of tea.

A cup of tea.

A turquoise stone.

A turquoise stone.

A sacred place.

A sacred place.

A white feather.

A white feather.

A double rainbow.

A double rainbow.

Now see yourself walking underneath this double rainbow.

It's a rainbow.

It's a beautiful day.

There's a warm breeze.

You are walking on a path that many have walked before.

The path is well worn and well loved.

There are beings and animals who are supporting you.

In the distance is a sacred dwelling place.

A soft light is emanating from this place.

You continue walking and arrive at this sacred dwelling.

There is a hidden entrance you must walk around to find.

Walking three times to find around the structure.

Walking three times to find around the structure.

You place your hands on its earthen surface.

And a doorway opens up.

Inside is a dome shaped place you step down into.

It smells like earth.

Like home.

And like creative wonder.

You shut the door behind you.

And you lie in a thick colorful blanket.

You feel warm here in this place.

You feel familiar.

There is a fire burning in the center of the circle.

Painted flowers are on the walls.

You place your hands on your heart and close your eyes.

You feel immense gratitude.

You feel immense gratitude.

You feel immense gratitude.

Now is the time to repeat your sankalpa.

Repeat your sankalpa three times with focus,

Clarity,

And determination.

Visualize your sankalpa taking shape.

Visualize your sankalpa bearing fruit.

Being successful.

Gradually come back to the feeling of your breath blowing in and out of your nostrils.

Maintaining your awareness of breath.

Become aware of your physical body.

Your body is relaxed and lying on the floor.

You notice all the points that are touching the floor.

The back of your heels,

Thighs,

Back,

Shoulder blades,

Arms,

Hands,

And head.

Shift your attention to sounds within this room.

The sound of your breath.

Sounds around your mat.

Sounds of my voice.

Start by slowly moving your hands and feet.

Take your time.

There is no hurry.

When you are ready,

Bend your knees and roll over to the right side.

Spending a few moments here.

Use your left hand to press yourself up from the floor and slowly sit up in any comfortable posture.

Take a deep inhalation and exhale slowly.

Exhale out completely.

Bring your palms to your heart center and rub your palms together.

Transfer the warmth of your palms to your eyes.

Breathing.

Rub your palms one more time,

Generating heat.

Place your palms on any part of the body that may need comfort.

Healing.

Extra tenderness.

The practice of Yoga Nidra is now complete.

Thank you for joining me for this practice.