Yoga Nidra For Manifestation
This is a script I wrote with an Amrit inspiration. This is intended for balancing the qualities of the earth element in Chinese medicine. The visualization portion will have rapid images and visualization on seeing one’s past intentions and future. Enjoy! This track contains ambient sounds in the background
Transcript
Welcome to your practice of yoga nidra,
One of my favorite parts of the day lying down.
Please gather any and all support through bolsters,
Pillows,
Blankets,
Eye pillows that you need.
Adjust your posture and become as comfortable as you possibly can.
With the arms extended alongside body,
Palms up,
Feet hip width,
Mouth width apart,
Toes fall open,
Close your eyes.
Adjust the tailbone,
Adjust the base of the skull,
Relax tongue.
Deepen your breath and draw the inhale from soles of feet to the top of the head,
Gathering any all holding contraction.
When you exhale out the mouth,
Create a sigh as you watch the breath move down from the top of the head,
Exiting all stress and concerns out the soles of feet.
Please continue this and as you exhale with a sigh,
Elongate the sound of the breath and see if the top of the sigh being towards the top of the head,
As it moves down,
Can you deepen the tone as it exits the soles of the feet like this.
Without forcing,
Let your breath elongate and deepen as much as possible.
Can you release any judgment that you might have on what your voice sounds like and allow it to get a little gravelly,
A little groany,
Maybe even a little ugly.
Unheard of with the voice,
Huh?
Letting go.
Do one more.
Letting go even more.
Whole body settles into the comfort of the earth.
Now,
Maybe make any final adjustments to become more supported and now choose to remain motionless,
Relaxed,
Alert and conscious.
Even if you drift into sleep state,
Stay in touch with my guidance at all times.
In yoga nidra,
You enter the subconscious pranic field,
The subtle energy body unseen,
The place of feeling and being.
Let the mind merge and melt into the energy body and go beyond the boundaries of body and mind.
Let go of all worries,
Thoughts,
Intentions.
Do absolutely nothing from now on.
Simply relax into the silent,
Non-doing awareness that you are.
Drop into the deepest state of stillness,
Tranquility and peace in the third eye.
Now,
Your consciousness is in direct communion through your energy body.
Acknowledge now that any and all distractions,
Internal or external,
Will only deepen your nidra practice.
Now,
Feel your heart content,
Full and tranquil.
With your awareness in your heart,
Allow a sankalpa to arise.
A positive present tense,
Simple statement,
An intention for living,
For being.
As you repeat your intention to yourself silently three times,
Feel the power of your words become your immediate reality now.
And if you find no sankalpa arises,
Enjoy the silence,
The silence in your heart.
For your rotation of consciousness,
Allow my voice to guide your attention through your body,
Feeling each area fully and non-mentally.
Allow your awareness to move from part to part,
Relaxing fully.
Feel the right sole of the foot,
Left sole of the foot,
Left big toe,
Second toe,
Third,
Fourth,
Fifth toe,
Right big toe.
Second toe,
Third,
Fourth,
Fifth toe,
Right heel,
Left heel.
Left calf,
Right calf,
Back of right knee,
Back of left knee.
Back of left thigh,
Back of right thigh,
Right glute,
Left glute.
Left side,
Lower back,
Right side,
Lower back,
Back of right rib cage,
Back of left rib cage,
Right shoulder blade,
Left shoulder blade,
Right shoulder blade,
Back of right elbow,
Back of left elbow,
Back of right hand,
Back of left hand,
Left palm.
Right palm,
Right thumb,
Index finger,
Middle finger.
Ring finger,
Pinky,
Left thumb,
Index finger,
Middle finger.
Ring finger,
Ring,
Pinky,
Base of skull,
Back of head.
Top of head,
Forehead,
Right eyebrow,
Left eyebrow.
Eyebrow center,
Left eye,
Right eye,
Tip of nose.
Right nostril,
Left nostril,
Upper lip,
Lower lip,
Left ear.
The whole ear,
Right ear,
The whole ear.
Tongue,
Right side of the jaw,
Chin,
Left side of the jaw.
Throat,
Left clavicle bone,
Right clavicle bone.
Right side chest,
Center of chest,
Left side chest.
Just knees between the ribs.
Belly button.
Big bone.
Pelvic floor.
Right hip.
Left hip.
Feel both arms at once.
Both legs at once.
Whole spine.
Whole head.
Whole face.
Fingers,
Toes.
Feel the palms of the hands and the soles of the feet.
Now whole body,
All at once.
Effortless awareness,
Moving through the whole body.
I love you.
Your breath is so soft at the tip of the nose.
Watch the breath moving in and out of the nostrils.
Watch the natural inhale move through the left nostril.
Watch the natural exhale move out the right.
Inhale through right nostril.
Exhale,
Out left.
Exhale with mental,
The Nadhi Shodhana,
Alternate nostril breathing.
Inhale left,
So soft.
Exhale right.
Inhale right.
Exhale left.
Exhale right.
Breath moving through alternate nostrils.
Exhale left.
Exhale right.
Exhale left.
Exhale right.
Breath rises through the left nostril and exits the right,
Then rises through the right and exits the left.
Continue.
� When your exhale moves out of the left nostril Release Release that breathing technique.
.
.
Now awaken the experience of opposites Feeling heaviness throughout your whole body The whole body The body so heavy,
Sinking Sinking And now awaken the opposite feeling light The whole body so light Floating Floating And back to heavy What is it like when the mind feels heavy?
The heart Like stone Sinking into the earth Sinking So heavy Now the opposite of light Awaken the experience of feeling so light What is it like when the mind feels light?
Like a feather floating So light Floating Floating Now bring your attention to the eyebrow center See a dark Cloudless Moonless night sky As if gazing into the vast night sky Behind the forehead and eyes Right at the place of the eyebrow center this Space of chitakasha where your conceptual imagination can run wild As if gazing at a blank movie screen Like the dark night sky And here all past All future dissolves into right now Bring to mind the images and experiences that I name Using your vast capacity of limitless imagination See the images with all your emotion and judge nothing Remain unconditionally open and present to all that passes in your field of awareness Dark ocean at night Koi fish pond Lily flowers in the pond Blue flowers Pink flowers Yellow flowers Frogs hopping on the lily pads Lightning bugs Buddhist monk in orange robes Prayer wheel turning Stability Imagine stability Sunrise on the ocean Fog in early morning Elephant running Jungle vines swaying The Sunrise on the ocean,
Fog in early morning,
Elephant running Jungle vines swaying Monkey swinging Tree roots intermingling Big Buddha laughing Your inherent ground Your inherent ground Your dynamic ground Sunrise on a desert A coiled serpent Lizards in the sand Empty desert hills See yourself walking barefoot in an empty desert at dawn A barren landscape Look down at your feet in the sand What do your toes look like?
What color is the sand?
What does it feel like underneath your feet?
Wiggle your toes in the sand The next step you take the earth swallows you You take the earth The earth swallows you You take an inhale and begin sinking As you descend in the sand your life flashes in your memory And allow all the intentions that you have manifested and created in your life Flash in your mind as you're sinking in the sand People Things Any accomplishments,
The legacy of which you know to be sweet That you hold dear in your heart Your feet hit the damp earth and you are in a dirt cave Hear the droplets of water falling from the ceiling There is a table that has images on it You walk over to the table The images are sacred items Scenes of things that you intend for your future You study the images See yourself in the perfect state of physical health you desire See yourself in the most fruitful career The most nourishing relationship And the images see yourself in a balanced mental health What do you look like?
And there's no limit to what images arise on this table You light a candle,
Place it on the table and lie down in the dirt of the dark cave Feel the earth hold you in a state of ease for the intentions that you hold near and dear in those images And now repeat the sankalpa that you stated at the beginning of class Same words to yourself silently three times now Your higher self honors and recognizes your intentions Establish yourself firmly in faith and trust To receive the grace,
Protection and guidance of the source within you The more often you go to your source the easier it will be to return there and the longer you can stay there Bring your attention back to the eyebrow center,
Feel all the energies from all the meridians and nadis,
The energy streams activated,
Purified and balanced All channels are open and the life force is flowing freely Healing the body and calming the mind Feel the presence of your own angels,
Spiritual guides,
Family members or ancestors surrounding you and blessing you Accept their healing,
Blessings and grace now Feel your body lying on the floor As your breath deepens just in the stillness be grateful And your breath will move through your body awakening your body slowly,
You might wiggle fingers,
Toes Stretch the arms overhead or hug the knees into the chest,
Breath in Exhale make your way to a fetal position to the right Slowly making your way up to seated gather the hands to your heart center Chanting the sound of aah ooh mmm,
Exhale first Breathe in And now we end with Hari,
He who removes all sorrows another name for Vishnu,
Hari Om,
Four times Hari Om Feeling the vibrations settle into the eyebrow center as the thumbs come in between the eyebrows Honoring the space shared and the unification of collective consciousness we say Namaste Then the thumbs cross in Eagle Mudra as the hands press on the heart to bow your head and honoring The flow and praising the flow of your practice your heart your life we close by saying Jaya flow Thank you
