Yoga Nidrā For Clarity

A script I wrote with an Amrit inspiration to invoke Clarity. We begin by exhaling into the earth and with Sankalpa/intention. Rotation of consciousness begins at top of the head. Breathing is toes to tailbone, crown to tailbone, tailbone to toes. Finally, the visualization portion is clouds forming at sunrise and then riding a cloud to see solutions to obstacles. Enjoy! If you like my offering and vibe, please follow me, rate/review, or leave a comment.
This track contains ambient sounds in the background

Transcript

Welcome to practice of yoga nidra Adjust the body in corpse pose Lengthening the tailbone and adjusting the glutes outward so the tailbone can become heavy Moving the shoulder blades under the body with a slight tuck of chin Feel the toes fall open Feet hip width or mat width and the palms turn up As you close your eyes come into a deeper breath filling under the belly button on the inhale the back ribs expand Out of the mouth letting go on the exhale and emptying And filling the lower belly Filling the ribs the back of the ribs and exhaling with the tongue dropping from the roof of the mouth Now inhale from toes rising breath awareness up spine crown When you exhale out of the mouth trace the same pathway back down and exit tension Out of the fingers out of the toes and do that a few times.

I call that the ascending descending breath Imagine filling the body in three dimensions And when you exhale out of the mouth you can ha or let out a sigh a soft sound of ease and relaxation One more Ah One more Ah Ah And when you're able to release the control of the breath Allow the breath to become soft and The body still,

Bless you You're giving your bones to the earth just by feeling how your body is Resting on the floor Noticing the natural exhale without trying or doing anything.

There's no force Just feel as if your whole body exhales and your bones Drop to the earth So every time you witness your body exhale the heels drop The body exhales and the back of the knees become heavy The back of the knees become heavy Breath so soft feel the glutes being pulled by gravity The body exhaling to earth back of hands thinking Back of arms Dropping No effort to the breath and The shoulder blades become heavy to the earth And body exhales and the whole spine is just like a Shoulder blades become heavy to the earth And body exhales and the whole spine settles Release all doing as the back of the head drops Release all doing as the back of the head drops And feel your inner ear expand You're fine-tuning your attention to hearing But you're listening with with a sense of detachment So as you pick up on a sound you receive it yet you don't hold on to it You hear the sounds around you and they do they don't pull you out of your practice As you listen you detach more and more from sound And now notice the softness of the breath at the heart center And the heart is open receptive and your awareness is attentive to the heart As we inquire into an intention for your yoga nidra practice I'd like you to pick an area of your life Maybe it's health,

Wealth,

Family,

And health Well,

Family And I want you to create an intention of something that you are creating that you're calling in to an area of your life Allow the statement to be short,

Sweet,

Simple,

Present tense,

And full of feeling When you state your intention to yourself silently three times I'd like you to see yourself creating that thing Having it now And then feel it,

Feel it in your heart it's here it's now it's so Follow my guidance as you move your awareness through your body Just a light touch of awareness to the parts I name Holding on to nothing,

Letting go completely Feel top of hat Forehead Eyes Temples Cheeks Eyebrow center Eyeballs Inner ear Bowl inner ears Jaw Tip of nose Roof of mouth Tongue Tip of tongue Chin Throat Clavicle bones Center chest Space between the ribs Navel Front of the hips Pubic bone Left armpit Right armpit Feel both upper arms Forearms Right hand Thumb Index finger,

Middle finger Ring finger Pinky finger Left hand Thumb Index finger Middle Ring And pinky Both wrists Elbows Back to top of head Back of head,

Light touch of awareness Face of skull Back of neck Both shoulder blades Right ribs in the back Left ribs in the back Lower back Right glute Left glute Tailbone Spine Both thighs Lower legs Left foot Big toe Second toe Third toe Fourth toe Fifth toe Right foot Big toe Second toe Third toe Fourth toe Fifth toe Both ankles Knees Pelvic floor Whole spine Whole head and face Both arms Both hands Torso front and back Both legs Both feet Whole body Release all doing through the whole body Non-doing awareness An effortless breath Through the whole body Bring your attention to your natural breath Follow the inhale without changing it from toe tips to tailbone Exhale tailbone to tip of toes Continue Inhale tip of toes to tailbone Exhale tailbone to tip of toes Exhale tailbone to tip of toes Now inhale from tailbone to crown of hat Exhale crown to tail Continue Inhale from crown of head to tail.

Exhale from tail to crown.

Breath so soft,

Awareness,

Inhale from crown to tail.

Exhale,

Tail to crown.

Now inhale from tail to tip of toes.

Exhale,

Toes to tail.

Inhale,

Tail to toes.

Exhale,

Toes to tail.

Exhale,

Toes to tail.

Continue.

Now release the breath and bring your attention to the eyebrow center.

Drop into the silent,

Spacious stillness at the eyebrow center.

And using your limitless vision,

Creative imagination,

See yourself sitting on the peak of a mountain in a meditative position so high that there's mist at the top of the mountain.

The sun is beginning to rise and the sunlight creates rainbow fractals through the mist.

And you're watching it.

As the sun rises,

Clouds begin to form,

White,

Fluffy clouds.

The clouds form as if a magic carpet.

And you have the urge to sit on this magic carpet cloud.

So fluffy,

So white.

As you transverse in the sky,

You look down below and you zoom in on yourself and an obstacle in your life currently.

I want you to see yourself in some area of your life where you may feel stuck,

Where it seems like there's no movement or resolution.

It could be an external circumstance,

A job,

A relationship,

A person,

Or an internal circumstance,

A feeling,

A thought.

And I want you to see yourself coming up with resolutions and acting them out.

You're seeing pathways open,

Choices as you rest on that fluffy cloud looking downward at an area of your life.

Seeing yourself in the infinite possibilities,

Paths to follow.

And bringing your attention back to the eyebrow center,

Knowing that the insights will continue to fill you.

Bring that attention that you stated at the beginning of practice back into your awareness.

And repeat the statement,

Same words,

Same feeling.

Seeing yourself in the intention and feeling it like it's happening right now.

Your highest self honors and recognizes your intention.

And there's nothing left to do but feel and know that it's here now.

And as you feel your body on the floor,

Allow your awareness to rise to the surface.

The senses begin to slowly externalize.

And as you feel your body on the floor,

Allow your awareness to rise to the surface.

And as you feel your body on the floor,

Allow your awareness to rise to the surface.

And your breath will slowly begin to deepen and there's no rush as your breath deepens.

You might want to move the body a little bit,

A wiggle or a stretch.

And as you awaken the body slow,

You'll eventually just roll to the side in a fetal position.

And from fetal position,

You'll slowly make your way up to seated.

And we'll do two things to invite the world back into our internal world.

And so first,

We'll take fingertips or just kind of smacking the bottoms of the feet.

So waking up your roots,

Take a full breath in and a full breath out.

Good.

And then you'll rub your hands together,

Creating some heat.

This is called palming.

And then you'll lightly cup your eyes.

You can maybe do some circles on the forehead or temples or just keep a light pressure breathing.

Exhale and then bring the hands to the heart.

We'll chant the sound of Aum,

First exhale.

Breathe in.

And we'll chant the sound,

Hu,

H-U,

Arabic equivalent of the home.

Breathe in.

And then you'll drop into the heart and you'll say Hu again,

But like a soft exhale,

Whispering to the heart.

Thumbs in between the eyebrows.

And then honoring the guidance within you.

And the sacred space shared.

We say Namaste.

And then right hand to heart,

Left hand on top.

Right thumb crosses on top.

This is called the Eagle Mudra.

Your fingers are the heart wings.

It comes from the Hindi word Jaya,

Jaya,

And it means pray,

Celebrate.

So the flow that guides you,

Heart,

Spirit,

Practice,

Whatever it is,

Follow it.

We say Jayofa.

Thank you.