Welcome to your practice of yoga nidra Allow your body to take the shape of corpse pose Use any props to feel completely supported Use any props for warmth or shutting out any light Like an eye pillow Let the toes fall open,
Open your feet hip width or mat width Maybe adjust the pelvis bringing the tailbone closer towards the feet And shoulder blades under the body,
Palms up Arms widened with a slight tuck of chin Close your eyes Allow your inhale to fill the lower belly Expand the breath in the back ribs as the pelvic floor widens And then exhale out of the mouth Let the bones drop And now inhale,
Trace the breath from toe tips Filling belly rising fingertips to crown Exhale out of the mouth and watch tension Thought exit out of fingertips and toe tips Down to the earth And do this a few more times on your own Scanning the body on the inhale Welcoming all sensation And when you exhale,
An invitation to let go No force The inhale,
Slow And smooth as you welcome all of you Breath rising,
Exhale out of the mouth Emptying completely Dissolving all thought And when you're able to release the control of the breath Do that And invite in the possibility of releasing all doing Breath is so soft at the navel Every time your body acts,
You're going to feel the breath And the breath is so soft Every time your body exhales Feel your bones drop And the more that your bones drop on the natural exhales The more that you can come into stillness And mind And body and heart,
Again it's not something that you force It's just an invitation Every exhale feeling The body being pulled to the earth,
So held And the more you give your body to the earth The more relaxed you become It's like the mind just drains to the earth Every exhale,
The heart just drains to the earth And the earth transmutes that energy That holding into something beautiful Feel the tongue drop from the roof of the mouth and the inner ear widens Whatever sounds that you hear are no longer distractions There are opportunities for awakening Choose now that any sounds will only deepen Your practice And as you listen,
You're witnessing consciousness The Sakshi heightens Any sort of dialogue,
Judgment,
Attachment to sound begins to dissolve You're listening Yet holding on to less and less of what you hear Becoming more and more detached from sound And as you listen,
You're witnessing The Sakshi heightens And you're feeling Welcoming all sensation And as you listen,
You're feeling All sensation As movement in passing Just acknowledging sensations as passing movement The mind just witnesses the feeling Without labeling it And allow the guidance of the inherent intelligence within you To let this experience be exactly as it needs to be Welcome this experience Just as it unfolds Follow my guidance as your awareness just touches the parts of the body that I name Organically moving from part to part Allowing any stored tension or energy to be released just by witnessing the areas I name Feel both soles of feet at once Both palms of hands at once Right foot All five toes Left foot All five toes Right hand All five fingers Left hand All five fingers Both tops of feet Both backs of hands Right ankle Left ankle Left wrist Right wrist Both lower legs Both forearms Awareness so soft,
Feeling right knee Left knee Left elbow Right elbow Release all doing,
Feel thighs Upper arms Pelvic floor Tip of tongue Pubic bone Breast bone Tailbone Light touch of awareness to base of skull Hips Shoulders Navel Throat Effortless awareness to the lower back Back of neck Space between the ribs and the front body Eyebrow center Center of chest Top of head Whole spine Whole spine Effortless awareness to the whole spine Tip of tongue Upper palate Right side jaw Exhale Exhale Exhale Left side jaw Tip of nose Right ear Temple Right eye Eyebrow center Left ear Temple Left eye Top of head Whole body Nondoing awareness through the whole body Effortless breath Moving through the whole body Exhale Exhale Exhale Exhale Exhale Exhale Exhale Exhale Exhale Exhale Exhale Exhale Continue Exhale Exhale Exhale Exhale As you exhale breath in Exhale Exhale Releasing the breath.
Visualize your spine,
Just your spine,
Lying on the floor.
All there is is the column of your spine,
No other part of your body,
From tailbone to base of skull.
Visualize your spine lying on the floor.
Feel as if you are standing nearby and just watching the spine,
Lying on the floor.
See the spine as a column of white light.
And at the very bottom of the spine,
See a stem emerging from the inside of the column.
The stem has several green leaves,
Round with dew drops glistening.
Dew drops like pearls on the green leaves of the stem.
And at the top of the stem,
A flower is forming.
Lotus flower.
Dark red with four petals.
From the spinal column at the bottom,
Filled with white light,
A lotus flower emerges.
Four red petals.
This is the muladhahara or the root chakra.
Moving up at the tailbone and navel,
See from that column,
Another stem emerge.
Green leaves with drops of water.
And then a flower of orange color with six petals,
A lotus flower emerges.
This is swadhisvara,
Navel chakra.
Right in between the ribs,
See another stem emerge with dew drops on the green leaves under the lotus.
Now you see ten petals of a yellow lotus.
This is manipiura,
The solar plexus.
And right behind the heart,
Rising up from that column of light of the spine,
You see green leaves,
Dew drops like pearls.
And then a green lotus emerges with twelve flowers,
Twelve petals of green in color.
And this is anahata,
The heart.
At the throat,
See a stem with green leaves,
Dew drops glistening.
A sixteen petaled lotus,
Blue petals,
Vishuddhi or the throat chakra.
And now to the space in between the eyebrows,
See that the spine is even rising up.
And the stem emerges from that column of light,
Green leaves,
Dew drops.
And now two petals of violet lotus,
The anaya or the third eye.
And on the top of the lotuses,
At that eyebrow center,
There is a full moon shining.
So those dew drops on the leaves of all the lotuses lining your spine glisten in the moonlight.
And at the top of the head,
You have a thousand petaled lotus with all the colors of the rainbow.
Sahasrara,
The crown chakra.
And as the moonlight glistens on those dew drops on the leaves,
You realize the water never touches the petals of the lotus flower.
Though the lotus is rooted in the bottom of the pond and it rises up through the water,
Yet its petals are never wet.
The sages and yogis advise us through the symbol of the lotus to be detached from everything in the universe as the lotus leaf is from the water.
The lotus comes from water.
It survives because of the water,
Yet it does not get wet.
And now from the thousand petal lotus,
Moving downward,
Crown Sahasrara,
See the calm light of the spine,
Anya,
Third eye,
Vishuddhi,
Throat,
Anahata,
Heart,
Many piyora,
Solar plexus,
Swadhisvana,
Navel,
And bhaktamula dahara,
The root.
Up into the presence and enter the sanctuary of silence where there's clarity in your inner sight,
Where you sense the anchor within of the light of the spine.
And you sense those flowers blooming as your consciousness awakens to the potential of your being.
And feeling your body lying on the floor,
So supported,
So held.
Allow your awareness to slowly begin to rise to the surface.
Allow the inner ear to expand.
Picking up on sounds in the room around you.
Letting the sound start to bring you back to waking consciousness.
And wakening to that internal bliss as your breath slowly begins to deepen.
And you can move your body slow and you can also stay resting,
But you might wiggle fingers,
Toes,
Or stretch.
And as your body is waking up and your breath is moving,
You'll eventually just roll to the right in a fetal position,
No rush.
And then as you make your way to fetal position,
We'll slowly make our way to seated.
If you're staying resting,
That's fine,
No problem.
And as we come to seated,
We'll practice a little palming.
So you'll just rub your hands together,
Just collecting the vitality from within your practice.
Breathe in.
And cup your eyes,
Breathing in that light.
And you can massage anywhere,
The forehead,
The temples,
The jaw.
Breathe in.
And then exhale,
Bring the palms to the soles of the feet.
Just grounding your roots,
Inhale.
Exhale,
And hands to the heart.
As we'll close with om first,
Exhale.
And we'll do the Arabic equivalent of om,
It's hu,
Hu.
Breathe in.
And we'll do hu again,
But it'll be like a soft whisper on the exhale,
And you'll drop your attention into the heart.
Comes in between the eyebrows,
Honoring the collective consciousness and the potential within you,
That light within.
When you step into that light,
Acknowledge it,
Then we become the light for others.
Namaste.
And then we do eagle mudra,
So right hand to heart,
Left hand on top,
And then you cross the right thumb,
And we have the heart wings.
J,
It means praise or celebrate.
So celebrate,
Follow your flow.
May you follow it effortlessly,
Whether that's your heart flow,
Your life flow,
Your spirit flow,
Your practice flow.
We say jayo flow.
Thank you.
