Yoga Nidra For Transformation

This is a script I wrote with an Amrit inspiration. This is intended for balancing the fire element in Chinese medicine. The visualization portion will have rapid images of Phoenix, flames, and more. Enjoy!

Transcript

Welcome to your yoga nidra practice and gather any props,

Blankets,

Pillows,

Bolsters or eye pillows that you may need to get supremely comfortable.

I prefer a bolster under the knees,

A very small pillow under the base of the skull.

You might cover your body with a blanket as your body temperature will drop.

And maybe put an eye pillow or something to cover your eyes with your feet falling open,

Hip width,

Mat width apart,

Arms alongside body,

Palms up,

Tailbone long,

Shoulder blades under the body.

Slight tuck of chin,

Watch your lips swallow.

And we'll begin with ascending,

Descending breath with the thigh.

So as you inhale,

Gather the breath from soles of feet to crown of head,

Maybe hold the breath gently at the top.

Exhale out the mouth,

Create a soft sigh as you watch the breath exit down the body from crown out through the soles of the feet.

Again.

As the breath rises,

Soles to crown,

Sigh as the breath moves down and exit out the soles of the feet.

Continue.

I think you can stretch the sound of the sigh,

Maybe starting at a higher tone and as the breath moves down,

Going into lower tones even like a groan.

Continue.

The next time you do your sigh in your mind,

Think peace.

Next exhale,

Think peace.

Last exhale,

Think peace.

Letting go even more.

Now releasing all control of the breath.

Make any final adjustments.

Be still.

Remain motionless,

Relaxed,

Alert and conscious.

Please stay in touch with my guidance at all times.

In yoga nidra,

You enter the subconscious pranic field.

Let the mind merge and melt into the energy body.

Go beyond the boundaries of body and mind.

Now shift from thinking and doing to feeling and being.

Do absolutely nothing from now on.

Simply relax.

Rest into the silent,

Non-doing awareness that you are.

Just listening.

Following my voice.

Listening.

Now drop into the deepest state of stillness,

Tranquility and peace.

In the eyebrow center,

The third eye.

Now your consciousness is in direct communion through your energy body.

I acknowledge now that any and all distractions,

Internal or external,

Will only deepen your nidra practice.

Now feel your heart.

The receptive,

Compassionate quality of your heart.

Your awareness in your heart.

Is there an intention,

A sankalpa,

That is ready to manifest and transform,

Transform any part of you.

A thought,

An emotion,

An experience,

A feeling,

A part of the body.

Create a positive,

Concise,

Present tense statement of something you would like to transform.

Or let go of.

Feel the power of your words become your immediate reality now.

As you say to yourself silently,

Your sankalpa,

Three times.

Ayurveda,

G outdoor,

Adilai,

Navastha,

G deities and Sita anything you substances,

A filled place of sita,

And as we move your awareness through your body,

Just listen to my guidance and feel the area I name energetically,

Non-mentally.

Your awareness moving from part to part,

Releasing trapped and stored energy.

Attention to the tongue.

Feel below the tongue.

The upper palate.

Inside the right cheek.

Inside the left cheek.

Feel the lower row of teeth.

One upper row of teeth.

Lower lip.

Upper lip.

Chin.

Right side jaw.

Right inner ear.

Left side jaw.

Left inner ear.

Right cheek.

Left cheek.

Right ear.

The whole right ear.

Left ear.

The whole left ear.

Right eyelid.

Left eyelid.

Tip of nose.

Right temple.

Right temple.

Eyebrow center.

Right eyebrow.

Right nostril.

Left eyebrow.

Left nostril.

Both eyes.

Forehead.

Top of head.

Back of head.

Whole head and face together.

Hollow throat.

Right clavicle bone.

Center of chest.

Left clavicle bone.

Right side of chest.

Left side of chest.

Space between the ribs.

Belly button.

Right front hip.

Pubic bone.

Front hip.

Left outer hip.

Pelvic floor.

Right outer hip.

Tailbone.

Right glute.

Left glute.

Lower back.

Right back.

Right shoulder blade.

Left shoulder blade.

Neck.

Total spine.

Front and back of the torso together.

Right armpit.

Left armpit.

Both upper arms.

Right elbow.

Left elbow.

Total forearms.

Right wrist.

Left wrist.

Both palms of hands.

Backs of hands.

All ten fingers.

Both arms together.

Thighs.

Both inner groins.

Right knee.

Left knee.

Both lower legs.

Right ankle.

Left ankle.

Both soles of feet.

Tops of feet.

All ten toes.

Both legs together.

Arms together.

Torso front and back together.

Head and face together.

Feel the whole body at once.

Now feel the natural breath.

Rising on the inhale from pelvic floor to crown of head.

Exhale,

Crown to pelvic floor.

Breath is so soft.

Inhale,

Pelvic floor to crown.

Exhale,

Crown to pelvic floor.

Just watching the breath move up,

Soft inhale.

Watching the breath move down,

Soft exhale.

Exhale pelvic floor to crown.

Exhale crown to pelvic floor.

Exhale,

Crown to pelvic floor.

Now inhale pelvic floor to eyebrow center.

Exhale eyebrow center to pelvic floor.

Breath so soft,

Rising pelvic floor to eyebrow center.

Falling eyebrow center to pelvic floor.

Inhale up.

Exhale down.

Exhale down.

Now inhale pelvic floor to heart.

Exhale heart to pelvic floor.

Breath is so soft.

Inhale rising pelvic floor to heart.

Exhale falling heart to pelvic floor.

Breath is so soft,

Rising pelvic floor to heart.

Now releasing the breath.

And we'll awaken opposites.

Feeling these opposites in the body,

Mentally,

Emotionally,

Maybe invoking a memory.

Filling it with every part of your being and keeping the mind,

The quantumness,

Neutral,

Unbiased,

As you feel strong body.

Awaken the sensation of strength.

Feeling strong everywhere.

And now the opposite,

Weak.

The feeling of weak.

Awaken a sense of weakness in the body.

Feeling weak everywhere.

Now feel happiness.

Maybe a memory of being happy.

Happiness through the mind,

The heart,

And the body.

Feel happiness.

And now the opposite,

Sadness.

A memory of sadness,

The feeling of sad in the mind,

The body,

The heart.

So sad.

Now one more time,

Back to that feeling of strong.

What is that like?

Feeling strong everywhere.

Remember this experience.

And now weak.

What is it like to feel weak everywhere?

So weak.

Remember this experience.

Now happy.

So happy.

Feel this,

So happy.

Now sad.

So sad.

Feel this,

So sad.

Now observe the vast stillness and silence at the eyebrow center.

Resting in this vastness,

In this darkness.

See a tiny flame of light shining an empty space.

All past.

All future.

All thoughts dissolve.

Back to stillness.

Move with my guidance.

As you bring to mind the images and experiences that I name,

Feel my words energetically and with every part of your being.

Use your conceptual imagination.

Remain unconditionally open and present to all that passes in your field of awareness.

See a full moon,

Dark ocean at night.

Church bells ringing.

Campfire burning.

Cross over a church.

Torrential rain.

Cloudy night sky.

Peace.

Sunrise on a desert.

Coiled serpent.

Morning dew.

Golden spider web.

Swan gliding on a placid lake.

Mountain view over a valley.

Babbling brook.

Sunset on the ocean.

Freedom.

Phoenix rising from its own ashes.

Your breath.

Candle flame.

Different tiger in a jungle.

A single star in the sky.

Soaring flock of birds.

Snow capped mountains.

Summer rain.

Dense forest.

Waves crashing on a shore.

Transformation.

The flame of a candle in a dark cave.

Burning so bright.

Ashes from a fire.

Phoenix rising from its own ashes.

Flying into the sky.

The dawn of day.

Now bring your attention back to the eyebrow center.

You can see a tiny candle flame burning so bright.

The tip of the flame flickering.

Dancing.

See the flame turn into the form of a body.

A body of flames dancing.

Now see this body as your body.

Your body of flames dancing passionately.

A dance of joy.

And ask that dancing flame,

What do you celebrate?

What do you praise?

Where do you find joy?

Feel your inner luminous presence.

And see the flame of your heart dancing joyfully.

And here there remains nothing to do or achieve.

You have entered the domain of grace.

Allow your entire self to respond spontaneously and effortlessly to what I say now.

I am linked to the self-healing cosmic power of prana.

Restoring my health and well-being.

Establish yourself firmly in faith and trust to receive the grace,

Protection and guidance of the higher self 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.

Feel the presence of your own spiritual guides surrounding you and blessing you.

Accept their blessing and grace.

Feel your heart and bring your sankalpa,

Your intention into your awareness again.

Change nothing.

And repeat the same words with the same integrity three times to yourself silently now.

And every time you find yourself in reaction,

Become empowered to replace your reaction with your intention.

A quote by Sri Ramana Maharishi,

You speak as if you are here and the self is elsewhere.

The self is here now.

You are always it.

Feel your body lying on the floor.

Just slowly rising to the surface as your senses begin to externalize.

Your breath deepens.

Your breath deepening to move through the whole body,

Moving slow maybe wiggle to the fingers and toes.

We're slowly beginning to extend the arms overhead and stretch.

We're moving the knees into the chest.

Take a few breaths,

A few moments.

Make your way to fetal position to the right.

And in this moment,

Be still and be grateful.

Make your way up to seated and gathering the hands at the heart center for our closing prayer,

Which begins with Om.

Sit up tall.

Exhale.

Breathe in.

Our closing prayer lead us from the unreal to the real.

The darkness,

The mind from death to immortality.

Peace,

Peace,

Peace.

Join me or receive it.

And steam it to Om.

I have no choice but to be a man.

I have no choice but to be a man.

I have no choice but to be a man.

And the thumbs come in between the eyebrows as we bow the head stating,

Jai Bhagavan,

Thy will,

Thy will of the highest self,

Source,

Spirit,

Divinity,

Thy will be done.

When you cross your thumbs and face your palms to your chest,

You can place them on your chest.

Your fingers fan out like wings.

This is the Eagle mudra of freedom,

Power.

And we close by saying,

Jai Yo Flo.

May you praise your heart,

Your flow,

Your practice,

Your life.

Thank you,

Thank you.

Reviews

A really good yoga nitra, good pace and instruction. Thank you

The Best!