The Power Of Prana | Yoga Nidra

Prana permeates and guides the breath. Prana glides through your body on the zephyr of your breath. Acquaint yourself wholeheartedly with the wonderment of prana in this restorative Yoga Nidra practice. Sense it’s whisper as it passes through your throat and touches the inner lining of your lungs. Tune in even deeper to the listening and sensing of your prana and hear the exchange of secrets between your cells.

Transcript

Lay yourself back into the position of Shavasana.

You may choose to have your knees supported with a soft pillow or a bolster.

Encourage your arms to lay comfortably alongside your body,

Palms open and receptive.

With eyes closed,

Consciously expand your inner peripheral vision to let your eyes become more wide,

More soft,

Gentle Buddha eyes.

Receive a deep inhale and as you exhale next,

Consciously welcome yourself into the practice of Yoganidra.

Give yourself permission to rest,

To take up space and to be in full presence of your own consciousness.

If needed,

Slightly rearrange your posture of Shavasana,

Making any micro adjustments that you need.

Be so respectful to the condition of your comfort that all else falls away.

As your body moves into stillness,

Feel the current of your breath inside.

Receive your next inhale through your nose and release it out through parted lips with an audible ah sound.

Receive a second inhale through your nose and with lips together release it out with an audible mmm sound.

Receive a third and final inhale and slowly release with an internal ohm,

No sound.

Watch the internal rebound.

Like a micro ocean,

Feel the internal rebound crest and fall.

The practice of Yoganidra begins now.

Witness the places in your back body that are making contact with the floor.

Allow these denser areas to settle and to yield into the earth.

Feel the natural release of your grounded body rooting deeper.

Come into your back body more to feel the gentle settling of the back of your head.

Trace down into your shoulder blades.

The soft tissues of the buttocks.

The padding at the back of your calves.

The back of your heels.

Breathe deeply and arrive more fully into presence.

Feel yourself inside of yourself and let it bring you great comfort.

And now soften the lighter forms of your front body.

The mask of your face.

Jawline.

Your lips.

Now soften your tongue and if needed release it from the roof of your mouth.

Feel your throat recline to your cervical spine.

Feel the sternum settle towards your heart.

Energetically draw your diaphragm away from your ribs.

Feel your belly pool deeper.

Legs heavy.

Visualize the entire inner contents of your body liquefying.

As though they are dissolving and absorbing back into the nourishment of the earth.

Now witness your breath.

Let it soften.

Relax the breath itself and simply observe its patterns and movement.

Through the power of softness,

The pranic sheath reveals a more natural state of being.

Allow the navel center to voluntarily return to its newborn state of receptivity.

Place your attention into the eye of your own heart.

And feel how the simple placement of your attention here gently expands the center of your heart outwards.

Inviting your heart to soften and recall its origins of love.

Now float your attention into the space of your forehead.

Use the smoothness of your breath to spread the forehead wide and soft expanding the seat of visualization,

Chittakash.

Through the seat of Chittakash,

Settle deeper into the resonance of all that have practiced Yoganidra before us.

The sages,

Mystics,

Yogis,

Priests and priestesses,

The many before and the many right now entering into a state of Yoganidra.

Feel the sacredness of this space.

Feel so deeply supported and valued.

Settle deeper into the eye of stillness.

In the space of Chittakash,

Allow your sankalpa to circulate and rise to the surface.

With full attention,

Mentally repeat your sankalpa now three times internally.

Release your sankalpa from your mind and trust that it will chart the course that is necessary to fulfill its destiny.

Receive a deeper breath and settle back into your physical body.

I will now take you on a journey through your physical layer,

Anamaya Kosha.

Stay linked to my voice as we move in detailed exploration of the manifested form of your being.

Begin with the right side of your body.

Fill your right side with prana.

Bring your awareness into the right hand thumb,

Index finger,

Middle finger,

Ring finger and small finger.

Prana moves into the palm of your hand,

Back of your hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Right side of your rib cage,

Thigh,

Kneecap,

Shin,

Ankle,

Prana to the top of your right foot,

Sole of your foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Hold the entire right side of your body in strong presence.

Float your awareness to the left side of your body.

Fill the left side with prana,

Left hand thumb,

Index finger,

Middle finger,

Ring finger,

Small finger,

Palm of the hand,

Back of the hand,

Prana into your wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Left side rib cage,

Thigh,

Kneecap,

Shin,

Ankle,

Top of your left foot,

Sole of your left foot,

Your big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Feel the entire left side of your body,

Prana moving through the entire left side of your body.

Now come to settle at the soles of your feet.

Allow pranic energy to move into the soles of your feet,

Gently moving your focus from the soles of the feet,

Simultaneously feeling both heels,

Both calves,

Both back of the knees,

Prana into both hamstrings,

Buttocks,

Low back,

Mid back,

Right and left shoulder blades together,

Back of your neck,

Back of your head,

Crown of your head.

Hold the prana of the entire back body in your attention.

Stay present and awake.

Now come into your forehead,

Your right eyebrow,

Left eyebrow,

Center of the eyebrows,

Right eyeball,

Left eyeball,

Right cheek,

Left cheek,

Right ear,

Left ear,

Right nostril,

Left nostril,

Nose,

Tip of your nose,

Upper lip,

Lower lip,

Both lips together,

Chin,

The whole face,

Throat,

Right and left side of your chest,

Prana into your belly,

Pelvis,

Root to the pelvic floor,

The entire right leg,

The entire left leg,

The entire right arm,

The entire left arm.

Now feel prana through your whole spine,

Tip of the tailbone,

Tracing up through the lumbar spine,

Thoracic spine,

Cervical spine,

Until making contact with the brain inside of your skull.

Now feel wholeness of your body,

Legs,

Arms,

Torso,

Face,

Head,

Prana into your whole body,

Holistic awareness of your entire body,

And a maya kosha.

From the care and attention placed on your physical awareness,

Fall back into the pillow of your breath and land in the comfort of prana maya kosha.

Remain as the experiencer of the sensation of your breathing.

Feel your belly rise and fall.

Feel your chest rise and fall.

Begin to feel the lightness of your body as you bring awareness to your breath.

Your outer body is completely still while the inner body is softly rocked up and down,

Back and forth by the soothing sensations of your breath.

Your mind remains aware while it observes the breath moving through your body.

Feel your inner body as you bring awareness to your breath.

Now ask the breath to fall away and become aware of only the energy,

The prana that permeates and guides your breath.

Prana that glides through your body on the zephyr of your breath.

Acquaint yourself wholeheartedly with the wonderment of prana.

Sense its whisper as it passes through your throat and touches the inner lining of your lungs.

Tune in even deeper to the listening and sensing of your prana and hear the exchange of secrets between yourselves.

Feel your inner breath as you bring awareness to your breath.

Inspiration.

Inspiration.

Settle into the experience and sensation of inspiration.

Recall a time when you inspired yourself.

Were you alone?

Who were you with?

Recall this feeling of inspiration and draw it into your experience right now through your next inhale.

Where do you feel inspiration in your body?

Where does it radiate from?

Where does it expand to?

Inspire yourself and propel your own source of inspiration to fill your mind space.

Oppression.

Remember a specific time when you oppressed someone or when you yourself felt oppressed.

How did it feel to be in the experience of oppression?

Allow the emotional reaction of oppression to permeate your entire being as if you are experiencing it in your reality right in this moment.

Where do you feel the emotional reaction of oppression in your body?

And now see your body's genius to experience inspiration and oppression both at the same time.

What does it feel like to be inspired and oppressed at the same time?

Judgment.

Remember a time when you felt judged.

You were not accepted for who you are or your ideas were not received.

Remember the feeling that was the result of being judged and experience that feeling as if it is happening right now.

Acceptance.

Recall a time now when you were completely accepted.

Accepted for who you are and what you do.

Totally embraced and accepted.

Feel the emotions that coincide with being accepted.

Shift away from emotional experience and move now to a blank screen of awareness.

I will call out various images to trigger memories,

Visions,

And experiences in your subconscious.

Allow your subconscious mind to draw forth these images,

Memories,

And experiences.

A train whistle off in the distance.

The sun setting behind the mountains.

A frisbee flying through the air.

A couple arguing.

A ripened strawberry.

An oracle standing as a pillar of light between heaven and earth.

Birds chirping in the early dawn.

A timeless treasure.

A child with no self-esteem.

Frosty breath on a crisp winter day.

The symbol of Aum.

Vibration rising.

Mystical fairies flying.

A bear in a tree.

Indian paintbrush.

Indian paintbrush.

Indian paintbrush.

The wind of the breath.

Inner sanctuary.

Stay with the image of an inner sanctuary.

From your inner sanctuary,

Begin to experience the wisdom of higher consciousness.

And the intrinsic unity of all things and all beings.

From within the sanctuary,

Watch a light begin to descend down from your crown of consciousness to each of the major energy centers of your body.

See clear light turn into a deep indigo.

As this light shines down on your third eye center.

Watch as clarity of perception enters into your third eye center.

Slowly descend from your third eye.

As though you're walking down a staircase.

And see clear light turn to a vibrant blue beam.

As this light now shines down into the center of your throat.

Watch how your hearing and self-expression become sharp and clear.

Release the energy of your throat and tiptoe along your energy highway of the Shashumna.

And witness the clear light turn a brilliant green.

As the light shines down on your heart center.

Observe the light infuse your heart with the capacity to offer and accept love.

Know that you're watching the origins of your heart.

Undistorted.

Unobstructed.

Pure radiant love from your heart.

Continue to wander along the canvas of yourself.

No destination.

Allow yourself to become unambitious.

As you witness the clear light turn a radiant yellow.

As it shines down into your solar plexus.

Watch the radiating yellow light infuse your solar plexus with the warmth of courage,

Strength and confidence.

Allow your solar plexus to shine as shameless as the sun that kisses your face.

Float your awareness further still.

Watch clear light turn a deep crimson orange as it shines down into your belly button center.

Watch as the orange crimson light fills your belly button with playfulness,

Fluidity and a passion for life.

Watch the current of this energy center.

Lightly pad your way like a cat into the root energy center.

See clear light turn a scarlet red as the light shines down on your pelvic floor.

Watch how your movements have purpose,

Solitude and preservation.

Now from the witnessing of the rainbow of light start to embody the qualities of light energy.

Feel yourself becoming lighter and lighter.

See your body as only light,

No form.

Like a kaleidoscope,

A continually changing pattern of shapes and colors.

Watch as your radiating light that was once you begins to move into the action of flying.

You begin to fly almost vapor-like in your essence.

Watch yourself flying,

Feel yourself flying and embrace the divine light made up of pure spiritual energy that begins to expand infinitely in all directions.

See yourself releasing into the widespread unknown.

Allow your light energy to reach further into the widespread unknown.

Remain hands off so that consciousness can create through you,

Explore through you,

Learn through you,

Never ceasing to delight in creation.

See your body as only light,

No form.

Watch as your radiating light begins to spread into your entire body.

See yourself flying,

Feel yourself flying and embrace the divine light made up of pure spiritual energy that begins to expand infinitely in all directions.

See yourself flying,

Feel yourself flying and embrace the divine light made up of pure spiritual energy that begins to expand infinitely in all directions.

See yourself flying,

Feel yourself flying and embrace the divine light made up of pure spiritual energy that begins to expand infinitely in all directions.

See yourself flying,

Feel yourself flying and embrace the divine light made up of pure spiritual energy that begins to expand infinitely in all directions.

See yourself flying,

Feel yourself flying and embrace the divine light made up of pure spiritual energy that begins to expand infinitely in all directions.

See yourself flying,

Feel yourself flying and embrace the divine light made up of pure spiritual energy that begins to expand infinitely in all directions.

See yourself flying,

Feel yourself flying and embrace the divine light made up of pure spiritual energy that begins to expand infinitely in all directions.

See yourself flying,

Feel yourself flying and embrace the divine light made up of pure spiritual energy that begins to expand infinitely in all directions.

San kalpa.

San kalpa.

San kalpa.

Transmit your San kalpa onto your mind screen.

Bring in more color,

More definition.

Vivify your San kalpa.

See your San kalpa as an alive,

Animated being that does not live inside of you.

It is you.

Replace your San kalpa three times into this quiet,

Inner knowing.

San kalpa.

San kalpa.

Begin to glide down from above.

Hover towards the place on the earth where your physical body started to transform.

Hover directly above where the shape of your body once was in Shavasana.

And turning to face the sky,

You gently settle back down into your body.

Feel your physical body welcoming you as you make contact,

As you re-enter your earthly form.

Allow yourself to release into the ground fully.

Surrender the weight of your physical body and move your focus to your breath.

Connect with the texture of your breath as it passes through your throat.

And notice how it feels.

What is the sensation of your breath moving through your throat?

Then begin to connect more fully with your body once again.

Remember where you are.

Feel the floor beneath you.

Notice the position of your body.

Make any final preparations needed before emerging back into your day.

The practice of Yoga Nidra is now complete.

Hari Om Tat Sat.

Om Tat Sat.

Om Tat Sat.

Reviews

Interesting, unique and beautiful yoga nidra experience. I’ve enjoyed it a few times already. thank you 🙏

𝙰 𝚟𝚎𝚛𝚢 𝚊𝚙𝚙𝚛𝚎𝚌𝚒𝚊𝚝𝚎𝚍 𝚖𝚎𝚍𝚒𝚝𝚊𝚝𝚒𝚘𝚗. 𝚂𝚝𝚛𝚘𝚗𝚐 𝚟𝚒𝚜𝚞𝚊𝚕𝚜.
(✾ ◡ ✾)

Simply perfect. This was a great meditation to help me reconnect with me, my spirit, my soul, my PURPOSE. Thank you.

Brilliant, loved it . My new favourite!!

Namaste ✨✨

Amazing suggestions following the usual guidelines of nidra. Nice voice and background sounds!

Absolutely perfect! 🙏🏽💚🌌
Living in the Rocky mountains, the imagery felt like home -- merging into heaven!
Thank you!

Amazing! Deep Healing

This was very effective in helping me sleep, particularly as I'd accidently run out of the medication I use to reduce nightmares (& thus help me fall asleep—I experience a severe trauma condition). Moreover, though I usually (when doing various guided meditations to help me sleep), wake up the next day, again feeling unwell (as I felt when I couldn't get to sleep in the first place), this morning, I actually feel okay! (And, that's saying a lot!)

Wow! Amazing! I remembered. I truly remembered. Thank you 🙏

Calming and transcending. Thank you. Namaste

Very beautiful and intense. Love your voice!♥️🦋
Background music a little too loud, still echoes in my ears like a washing machine 😁

Can anyone tell me why this meditation now stops halfway through even though the time is still counting down? It’s one of my favorites and I’m disappointed ☹️

Transforming. Thank you.

Your yoga nidra meditations are all wonderful. Your visuals are so rich. This one in particular was magical...I loved the flying! Thank you again, Heather, I'm so happy I found you😊

This meditation has served me so well. I love the combination of body scan followed by imagery. I use it for insomnia regularly and often to fall back to sleep after waking up in middle of the night. Thank you!

Amazing! Best and most powerful yoga Indra I’ve ever done. I will be doing this regularly 💚

Wow, heather, so rich! I think this one needs to be my daily practice! I don’t always grasp the purpose of yoga nidra (why the specific images, “memories”) but this one felt more accessible, meaningful. I look forward to deepening this practice with repeated listening. ❤️🙏🌈

I am grateful, thank you. 💝

I enjoyed this exploration of prana and the body. Thank you