Yoga Nidrā For Letting Go
A script I wrote with an Amrit inspiration for release and letting go. We begin with ascending/descending breaths counting backward from the navel. Rotation of consciousness begins at the navel. Breathing is from the crown to the toes. Finally, in the visualization portion, we meditate inside a mountain cave with crystals, practicing letting go. Enjoy! If you like my offering and vibe, please follow me, rate/review, or leave a comment.
Transcript
Welcome to your practice of yoga nidra.
Making adjustments in the shape of shavasana.
Lengthening the tailbone away from your face and allowing the toes to fall open.
Feet hip width or mat width apart.
Feel the shoulder blades move under the body.
And before we settle completely,
Let's do opposite stretching to release any tension or holding.
So as you inhale,
Bring the right arm overhead.
Spread the fingers and reach through the left toes as you lift the left heel off.
So reaching through right arm,
Breathe in.
Left toes.
And exhale out the mouth.
Release the right arm down to the side.
Left arm overhead,
Inhale.
Reaching through left arm and right toes.
Spreading fingers,
Spreading toes,
Inhale and release.
Exhale,
Left arm to the side,
Good.
And now both arms overhead.
Maybe stick out the tongue,
Lift the glutes,
Stretch the eyes,
Breathe in,
Breathe in,
Breathe in.
And now inhale,
Release.
And exhale,
Release and adjust the body.
In Shavasana,
To become still,
Please close the eyes.
Inhale,
Trace the breath from toe tips.
Filling lower belly,
Rising up.
Fingers,
Spine to crown.
Exhale,
Out of the mouth.
Allow thought to exit downward.
Out of fingers,
Toes back to the earth.
And you'll do that again.
Inhale,
Collecting tension.
Awareness rising up.
Fingers,
Toes,
Crown and then out the mouth.
Exhale.
Any holding leaves.
Out of fingers,
Toes and down to the earth.
A few more on your own,
Please.
Smooth the breath.
Fill the lower belly.
Slow the breath.
Inhale.
And exhale.
And the next time that you exhale,
You'll feel the breath.
And as your breath becomes soft,
Watch the natural breath at the navel.
And every time your body naturally exhales,
The bones become heavy.
Feeling through every exhale at the navel,
Your bones,
Your body is being pulled to the earth.
Your body is so supported,
Lying on the floor and every time you exhale,
You let go into the earth.
And I'd like you to count your breaths backwards on the exhale that the navel bones dropping.
So next exhale,
13.
Bones settling.
Natural exhale,
12.
Belly so soft to the earth.
Next exhale,
11.
Please continue to zero.
Next exhale,
11,
Please continue to zero.
Next exhale,
12.
Please continue to zero.
Every exhale at the navel,
A softness,
A deepening of stillness and rest into the earth.
At zero release all effort,
Release all doing and rest into silent still awareness.
So receptive to sound,
Just listening.
Awareness adheres to sound yet detaching.
The mind detaching from what it hears.
Listening and detaching from sound.
Drop into feeling.
As you feel sensation,
You access the state of being.
You bring a light touch of awareness to the body parts i name,
And feel my words energetically with every cell.
Awareness to the navel.
Breath so soft at the navel.
Light touch of awareness to the pubic bone.
Right hip.
Right glute.
Tailbone.
Left glute.
Left hip.
Pelvic floor.
Lower back.
Back of the ribs.
Space in between the ribs and the front body.
Breast to bone.
Center of chest.
Chest.
Right clavicle bone.
Right shoulder blade.
Left shoulder blade.
Left clavicle bone.
Hollow throat.
Face of skull.
Back of head.
Back of head.
Top of head.
Whole spine.
Whole spine.
Forehead.
Right eye.
Right temple.
Right ear.
Tip of nose.
Right eye.
Tip of nose.
Left eye.
Left temple.
Left ear.
Eyebrow center.
Eyebrow center.
Left nostril.
Right nostril.
Cheekbones.
Upper lip.
Lower lip.
Right side jaw.
Left side jaw.
Light touch of awareness.
Tip of tongue.
Both armpits at once.
Both of them.
Both of them.
Both of them.
Both armpits at once.
Both elbows.
Both wrists.
Right hand.
Thumb.
Index.
Middle.
Ring.
Pinky.
Whole right arm.
Left hand.
Thumb.
Index.
Middle.
Ring.
Pinky.
Whole left arm.
Both inner groins.
Both knees.
Both ankles.
Both ankles.
Right foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Whole right leg.
Left foot.
Big toe.
Side toe.
Move out.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Full left leg.
Torso front and back.
Whole body.
Whole body.
This awareness moving through the whole body.
Bring your attention to your natural breath without changing it.
Inhale from the crown of head to tips of toes.
Exhale toes to crown.
Breath so soft inhale crown to toes.
Exhale toes to crown.
Continue.
Exhale toes to crown.
Exhale toes to crown.
Exhale toes to crown.
Using the inhale move from top of head crown to toes.
Exhale toes to crown.
Release the breath.
Bring your attention to the eyebrow center.
Witness the vast space at the eyebrow center.
As if gazing at a blank screen behind the forehead or eyes.
Be unconditionally open to images,
Colors,
And shapes that arise.
Judge nothing.
Immerse yourself fully in your infinite imagination with all emotion.
See yourself standing at the foot of a mountain.
The peak too high to visibly see.
Eagles and hawks flying overhead in a clear blue cloudless sky.
You decide to walk around the base of the mountain.
And you see an opening.
The opening is as tall as your body so you step in and you enter a cave.
A cave inside the mountain,
Dark,
Inviting.
You feel the steadiness,
The stability of the mountain as you enter the cave and sit down in a meditative position.
As your eyes are closed in a meditative position inside the cave of the mountain.
Notice a light glow.
You open your eyes and underneath you in the ground are crystals of all colors,
Shapes,
Glowing.
You look to the walls of the cave full of crystals and to the sky icicles of crystals glowing with light.
You have the sense that you can let go of anything that you're holding onto in this mountain crystal cave.
Being grounded.
You're able to release anything you're holding.
It's as if the light of the crystals inside the cave begin to fill your own body with light and the ability to let go.
In this moment of the eyebrow center there remains nothing to do or achieve.
You have entered the domain of grace.
And in this silence stillness feel the presence of your spiritual angel guides,
Ascended masters and loved ones in other realms and dimensions surrounding you,
Supporting you and blessing you.
Accept their blessing and grace now.
May the teacher within,
The light within always guide you home.
May the light within always guide you home.
And feeling your body lying on the floor.
Allow your senses to slowly begin to externalize.
So without opening your eyes just sense the room around you,
The walls,
The ceiling as your awareness slowly rises to the surface and your breath slowly begins to deepen.
Brother involved in a Thank you.
And so as you deepen your breath,
You might begin to move the body a little,
Whether it's a wiggle or a stretch.
And we'll eventually roll to the right in a fetal position.
There's no rush.
And then you'll slowly start to make your way up to a seated position.
And we'll practice palming.
So you'll begin to rub your hands together,
Create warmth,
Energy,
Breathing,
And then you'll cup the eyes.
And just feel the nourishment of your touch on your eyes,
A little gentle pressure,
And breathing in,
Breathing out.
And then place the palms to the soles of the feet,
Grounding your energy.
Take a full breath in and a full breath out.
And we'll close with Eagle Mudra.
So right hand to the heart,
Left hand on top,
Cross the right thumb over and spread the fingers that are the heart wings.
Exhale.
Breathe in for Om.
Inhale.
The Arabic equivalent of Om,
Hu,
H-U.
Breathe in.
And the next audible whisper will be a Hu into the heart,
Drop into the heart.
J,
May you celebrate your flow,
The flow that guides you,
May you follow it and read this little.
So we close by saying J-O flow,
J-O flow.
And then hands in prayer,
Thumbs to the eyebrow center,
Bowing to the teacher within,
To all the teachers who've walked the path before and gave us these teachings and traditions,
We say Namaste.
Thank you.
