Welcome to your practice of yoga nidra Lying in the shape of shavasana Arms alongside your body with palms up And widen the distance of your hands and arms from your body Feet hip width or mat width Toes fall open,
Take any time that you need to adjust So maybe fix your clothes or your hair to make sure that you won't be distracted And now using any props I like a bolster under the knees And a blanket under base of skull Some people like something over their eyes Or blankets for warmth Exhaling out of the mouth,
Feeling your bones drop Inhale,
Gather breath from toe tips Fingertips up the spine to crown Exhale out the mouth And let the mind soften,
Release any tension Out of the body,
Down out of the feet and hands Inhale,
Rise the breath again,
Slow it down Slow it down Exhale out the mouth Feel any worry,
Holding or resistance drop to the earth One more time And when you exhale,
Feel All holding exit palms,
Soles Letting go And now we'll practice three rounds of Brummarie breath It's B sounding breath,
On the exhale you'll hum And move vibration throughout the whole body Releasing tension further,
So inhale,
Gather And then you'll feel the lips and hum,
Focus your attention on the vibration Mmmmmmmmmm Mmmmmmmmmm Mmmmmmmmmm One more Mmmmmmmmmm Tongue soft,
Feel the pulsation move through the whole body Body settling Dropping into the earth As you give your body and your body a new feeling As you give your body to the floor The more relaxed you become Feel back of head dropping And back of neck To the floor Back of shoulders sinking to the earth Back of arms Hands dropping Back of ribs Supported by the earth Tailbone Dropping Back of legs Back of legs Sinking to the earth Heels and feet Heavy Feeling so supported That all thoughts can dissolve You can release all doing Feel As you feel the sensations of your body,
It gives you permission to be Release all doing And as you listen You become receptive to the depth of your being just by listening And settling into non-doing awareness And feeling the energy of your body And feeling the energy of your body Feel your heart appreciative for your life as is For you,
Just as you are Feel the heart softening And ask if a statement wants to arise from the heart And intention The words will be positive,
Present tense So,
I am rather than I will It can be an exclamation of your truth I am whole and healthy It can be something that you're ready to let go of Or release worry now It can be something you would like to create in your life So make the statement short,
Sweet And repeat it to yourself silently three times When everything arises,
Enjoy the silence And feel that as you say the words,
It is so Tell your highest self,
Spirit,
Life,
Bring me this or something better Bring a light touch of awareness to the right hand Move your attention to thumb,
Just feeling the area,
No need to think about it Index finger,
Middle finger,
Follow my guidance Ring,
Pinky,
Palm of hand,
Back of hand Forearm,
Upper arm,
Right armpit,
Sideways Right thigh,
Lower leg Top of foot,
Sole of foot Big toe,
So soft,
Second toe Third,
Fourth,
Fifth toe Right ankle,
Knee,
Hip Right ribs,
Shoulder Elbow,
Wrist Whole right side Left hand,
Thumb Index finger,
Middle Ring,
Pinky Palm of hand,
Back of hand Forearm,
Upper arm Left armpit,
Sideways Thigh,
Lower leg Top of foot,
Sole of foot Big toe,
Second toe Third,
Fourth,
Fifth toe Left ankle,
Touch of awareness,
Knee Hip,
Left side ribs Shoulder,
Elbow,
Wrist Whole left side Top of head,
Eyebrow center Temples,
Eyes Tip of nose,
Inner ear Both ears Jaw,
Tongue Tip of tongue Upper lip,
Lower lip Space between the lips Center of throat Center of chest Space between the ribs Navel Pubic bone Pelvic floor Tailbone Lower spine Mid spine Upper spine Neck Basis skull Back of head Whole spine Both arms Both legs Hands Feet Fingers Toes Front of torso Back of torso Head and face Whole body Whole body Release all doing Feel the whole body Non-doing awareness moving through the whole body And feeling your natural breath.
No need to change it.
Just watch the inhale rise from base of tailbone to top of head.
Watch the natural exhale fall from top of head to tailbone.
Breath so soft inhale tailbone to crown.
Exhale crown to tailbone.
And every time your breath passes through these two points white light begins to fill the spine.
The spine moving all the way to the crown.
Inhale crown tailbone to crown.
Exhale crown to tail.
Spine filling with white light.
Exhale crown to crown.
Exhale crown to crown.
Exhale crown to crown.
Exhale crown to crown.
Exhale crown to crown.
Exhale crown to crown.
Exhale crown to crown.
Exhale crown to crown.
Exhale crown to crown.
Exhale crown to crown.
And now releasing that technique.
Bringing your attention to the tip of the tailbone.
And from that pillar of white light that is the spine.
Begin to imagine a flower.
Right at the tip of the tailbone,
Pelvic floor,
A lotus flower.
Color red.
With four petals.
Dew drops shining on each petal.
This is the energy vortex,
The chakra.
That's the root,
Mula dahara.
Imagine earth solid from the tailbone moving down the legs and the feet like a red color.
Imagine earth like the earth's blood.
And now bring your attention to the navel.
And the tailbone.
Imagine a lotus flower from the navel.
Orange in color with six petals.
Dew drops shining on each six petals.
Imagine water,
Orange water swirling in the pelvis and lower back of the navel or swaritthana chakra.
Move your attention to the space in between the ribs.
The back of the ribs.
The digestive organs and imagine a lotus flower.
Yellow in color.
That yellow color bright like the sun.
Fire swirling inside the ribs.
Right at the center of the space in between the ribs.
A yellow lotus flower with 10 petals.
Dew drops shining on each petal.
Solar plexus,
Mani piyorda.
Bring your attention to the center of the chest.
Sense the shoulders,
The chest like air moving down the arms,
Hands and fingers.
A green color like air moving through the chest,
Shoulders,
Heart,
Down the arms,
Hands and fingers.
And at the center of the chest,
A green lotus flower with 12 petals.
Dew drops sparkling on each petal.
The heart chakra,
Anahata.
Bring your attention to the center of the throat.
A blue color like the night sky fills the ears and the throat.
At the throat is a lotus flower,
Blue.
12 petals with dew drops sparkling on each petal.
Like space.
Dark blue.
The throat chakra,
Vashuddha.
Bring your attention to the eyebrow center.
And trace from the eyebrow center to the back of the head like a white point of light,
Bindu at the back of the head.
A violet color at the eyebrow center fills the brain,
The spinal cord,
The nervous system with violet light.
And at the eyebrow center,
A lotus flower with two petals,
Dew drops on the petals.
And the element is beyond space,
It's settler,
Akasha.
Anya chakra,
The third eye.
And at the top of the head,
A thousand petals of a lotus flower,
White.
It fills the spine with white light,
Shashumna nadi,
And that white light pours around the body,
Creating your energetic field,
Your aura,
The crown,
Sahasa adhara.
In yogic nidra.
As you enter the subconscious pranic field,
Subtle energy body.
Let the mind merge and melt into the energy body and go beyond the boundaries of body and mind.
As you come back to the intention,
The statement that you created at the beginning of practice,
Same words,
Same feeling.
Let your intention to yourself three times silently.
Yes.
Your highest self recognizes and honors your intention.
Bring your attention to your body lying on the floor,
Held and supported.
Feel your awareness to begin to rise to the surface,
Senses externalizing,
Focusing on sounds around you.
Beginning to visualize in your mind the room around you without opening your eyes.
And your breath will slowly begin to deepen,
There's no rush.
If you are ready to move,
Let your breath start to awaken your body and maybe it's just tiny movements like fingers and toes,
Maybe it's a bigger movement like a stretch or reach or you can stay resting.
When you're ready we'll meet in a fetal position to the right unless you choose to stay resting,
That's okay.
Slowly make your way up to seated,
Again take your time.
And we'll practice palming so you'll just rub your hands together,
Creating energy and warmth in your hands,
Breathing.
And your hands will cup your eyes,
So fingers above the eyebrows and you'll take in your touch,
Your warmth.
You can massage the eyebrows,
Temples,
Forehead,
Breathe in.
And then as you exhale bring your palms to the soles of the feet,
Just grounding,
Big breath in and big breath out and then gathering the hands to the heart center.
A little chance of sound of all,
Exhale,
Breathe in.
Hands in prayer,
Thumbs in between the eyebrows honoring the sacred space shared with and without in the tradition of yoga.
We say namaste.
Then right hand to the heart and the left hand goes on top,
You cross the thumbs,
So the right hand's on top.
This is called,
Or the right thumb's on top.
This is called eagle mudra,
So it's like the wings of the heart.
Jai is the Sanskrit word for praise.
So praise the flow that guides you,
Whether it's your heart,
Your spirit,
Your life,
May you follow it,
May you listen to it.
We say jaiyo flow,
Jaiyo flow.
Thank you.
