Welcome to our intermediate Yoganidra practice.
This is for those who are comfortable with Yoganidra who have practiced a few times.
If you're newer to the practice,
I invite you to find my beginner friendly Yoganidras on my Insight Timer page.
We'll practice this Yoganidra laying down,
Getting comfortable,
Making sure that you're nice and warm wherever you are.
Once you're all set,
Take a full breath in and a long breath out.
We'll do two more just like that.
Full inhale and a long sigh out,
Letting yourself melt.
One more big full inhale and a long slow breath out.
Let your breath return to its natural pace and rhythm,
Inviting the breath to move just through the nose.
Let your body melt,
Sinking into the floor beneath you.
Softening face,
Jaw,
Shoulders.
Letting the chest and belly be soft,
Air flowing freely.
Letting arms and legs be heavy and feeling gravity rest on the body.
Notice any sounds you can hear in this moment.
Not straining,
Simply noticing.
What sounds can you hear outside of the room you're in?
The most distant sound.
Bring your awareness back into the room.
Can you hear the sounds around you?
The sounds closest to you.
Maybe even the sound of your own breath.
Choose your sankalpa.
Repeat it a few times in your mind.
Once more.
Then we'll move on to our body scan.
Right hand.
Thumb.
Index finger.
Middle finger.
Ring finger.
And fifth finger.
Back of the hand.
Palm of the hand.
Wrist.
Inner forearm.
Outer forearm.
Elbow.
Upper arm.
Shoulder.
Arm pit.
Shoulder blade.
Right collarbone.
Left hand.
Thumb.
Index finger.
Middle finger.
Ring finger.
Fifth finger.
Palm.
Back of the hand.
Wrist.
Inner forearm.
Outer forearm.
Elbow.
Upper arm.
Shoulder.
Arm pit.
Left shoulder blade.
Left collarbone.
Chest.
Front of the rib cage.
Waist.
Upper abdomen.
Navel.
Lower abdomen.
Pelvis.
Right side hip.
Right side seat.
Thigh.
Knee.
Calf.
Shin.
Ankle.
Heel.
Top of the foot.
Sole of the foot.
Inner arch.
Toes.
One.
Two.
Three.
Four.
Five.
Left side.
Toes.
Five.
Four.
Three.
Two.
One.
Inner arch.
Sole of the foot.
Top of the foot.
Heel.
Ankle.
Calf.
Shin.
Knee.
Thigh.
Left side hip.
Left side seat.
Sacrum.
Low back.
Mid back.
Back of the rib cage.
Sides of the rib cage.
Shoulder blades.
The space in between the shoulder blades.
Upper back.
Back of the neck.
Scalp.
Crown of the head.
Forehead.
Right eyebrow.
Left eyebrow.
The space between the eyebrows.
Eyelids.
The skin around the eyes.
Where upper and lower lashes meet.
Eyeballs.
Temples.
Cheeks.
Tip of the nose.
Right nostril.
Left nostril.
Right ear.
Right inner ear.
Left ear.
Left inner ear.
Upper lip.
Lower lip.
Chin.
Jaw.
Teeth.
Gums.
Roof of the mouth.
Tongue.
Base of the mouth.
Back of the throat.
Lungs.
Right side brain.
Left side body.
Left side brain.
Right side body.
The whole body.
The whole body.
The whole body.
Find your breath.
Don't change it in any way.
Your natural breath as it is in your body right now.
As you watch your breath,
We'll count at the end of the exhale down from 20 to 1.
If you lose track,
Start again at 20.
If you make it to 1,
Start again at 20.
Counting the breath at the end of the exhale.
That's it.
Thank you.
Thank you.
Thank you.
Let go of your count.
Imagine the body as light.
Notice your body in space.
Imagine the body as light.
Light as a feather floating away from the floor.
The head is light and weightless.
The limbs are weightless.
The torso is filled with helium.
The whole body is light.
Hovering a few inches off of the earth.
Let the body become heavy now.
Feel the heaviness in every part of the body.
Each part heavier,
Heavier.
Like you're made of lead.
Like gravity is stronger in this moment.
Let go of that feeling of heaviness.
And notice you're the perfect place between light and heavy.
Supported by the earth.
Awaken the experience of cold in the body.
Chilly cold.
Cold that seeps into your bones.
A cool wind that goes straight to the soul.
Stepping on ice.
Now allow warmth to spread through the entire body.
Warm like you're laying in the sun.
You can feel its heat radiating on your body.
Heat radiating onto your skin.
Heat all around you.
Let go of that feeling of heat.
Notice that you're the perfect temperature.
Next we'll move through our rapid image visualization.
Let your eyes close.
Imagining your eyelids like a screen.
Hopping from one image to the next.
A red desert.
Sunset behind mountains.
A full moon on a clear night.
Your reflection in a mirror.
Torrential rain.
A blue sky with white clouds.
A foggy morning.
A pink triangle.
A bouquet of flowers.
A tall tree.
Cool,
Clear water.
A burning candle.
Snow capped mountains.
A cat stretching.
A path in the woods.
Stars at night.
Waves breaking on a beach.
A vibrant sunset.
A red rose.
A dog sleeping in the sun.
The sound of my voice.
The room you are in.
Your body.
Where you are now.
Repeat your song kalpa a few more times to yourself in your mind.
Let go and rest for a moment.
Come back to the feeling of your breath flowing in and out of your nostrils.
Feeling the physical body.
Relaxed,
Laying where you are.
Feel the container of your skin.
The clothes,
Blankets,
Props that are around you and touching you.
Notice where you make contact with the earth.
Visualize the room around you.
And then on your own time,
You might let your first movement out of this nidra be a smile,
A stretch.
When you feel ready,
Open your eyes.
You could bring your hands over your heart.
Feel your heartbeat in your hands.
And gratitude to yourself for carving out this time to practice.
Thank you for joining me.
Take care and stay well.
