This Yoga Nidra practice has been inspired by the astrological sign of Aquarius.
Aquarius is the 11th sign of the zodiac.
It's the fixed air sign and is ruled by the planet Uranus.
Aquarius rules the 11th astrological house,
Which is the house of society,
Friendship groups,
Organizations and humanitarianism.
Aquarius is the sign of innovation and invention,
Of humanitarianism,
Uniqueness,
Objectivity,
Out-of-the-box thinking and intellectualism.
This practice explores and works with some of these Aquarian themes.
It's suitable for everyone,
But those with a significant Aquarius placement in their chart may find it especially useful or inspiring.
So make sure that you're in a comfortable position to begin the practice.
And just take a moment now to find the most supportive and comfortable position for you,
That you'll be able to relax the most deeply in.
You can do this practice in the traditional posture of Shavasana,
But if another position is more comfortable for you,
Then move into a different position.
Support your body as much as you need to.
You can use blankets,
Cushions,
Pillows,
Blocks or whatever you have around.
See if you can make your body so comfortable that you might even forget that it's there at all as you relax.
If you need to,
Just pause the recording and take some time to experiment with different positions and support until you find the place that works the very best for you.
And if you do need to move at any time during the practice,
That's okay,
But do be mindful that you'll be entering into a deep level of relaxation.
So if you do need to move,
Move that part of the body slowly and carefully,
So as not to disturb the rest of your body too much or disturb your mental relaxation.
Take a long,
Deep breath and feel yourself coming into your body and into the here and now,
Leaving the past behind you and the future yet to come.
If you wish,
You can gently close your eyes now,
Or if you prefer,
Leave them open and allow them to close by themselves at any time that feels natural for you.
Now send your awareness to your skin and notice the sensation of the air against your skin.
Feel the gentle touch of the air anywhere your skin connects to it,
And feel the sensation of your clothing against your skin.
Now send your awareness down to your ankles and feel the sensations against your skin on your ankles.
Feel your ankles slowly becoming more relaxed.
And now take a deep breath in,
And as you breathe in,
Send your breath into your feet.
As you exhale,
Feel your feet and your ankles completely relaxing and letting go.
Breathe in again to your lower legs,
To your calves and your shins,
And exhale to feel your lower legs relaxing.
Breathe into your knees,
And exhale,
Feel your knees relaxing.
Inhale into your thighs,
Exhale to feel your thighs relaxing.
The muscles in your thighs completely relaxing and letting go.
Inhale into your hips,
Exhale to feel the hips relaxing.
And inhale to send the breath all the way up the spine.
Exhale,
Feel the spine and the back relaxing and releasing completely.
Inhale into your hands and fingers,
Exhale,
Feel the hands and fingers relaxing.
And inhale down the arms,
Exhale,
Feel the arms and elbows completely relaxing and letting go.
Now inhale into the shoulders,
And exhale to feel tension leaving the shoulders.
The shoulders relaxing completely.
Inhale and send the breath up into the head,
And exhale to feel the head relaxing,
The jaw relaxing,
And the brain relaxing inside your skull.
Now breathe into the whole of your body,
And exhale to feel the whole of the body relaxing.
Take two more breaths into the whole body,
Exhaling to feel the whole body completely relax.
Now send your awareness outwards to any sounds that are present in your environment.
Become aware of the farthest sound in the distance,
And then become aware of the sounds that are closer,
Outside the room,
And the sounds that are inside the room.
And now become aware of the closest sounds that you can hear,
The sound of your breath,
The sound of your heartbeat,
And know that any sounds will not disturb you during your practice,
Will only serve to enhance your relaxation.
Remember as well that this is your practice,
And your time for your relaxation and self exploration.
There's no way to get this wrong.
You are free to follow my voice for as long as it serves you.
And you are free to drift away and ignore me completely.
If your body needs sleep,
Permit yourself to fall asleep.
This is your practice,
And you are free to experience it in whichever way is best for you today.
Now invite to arise a vision for yourself and your life,
For something you wish to bring into your life,
Or that you wish to happen in the future,
That will serve your greatest well being and fulfillment.
Allow this vision to arise however it comes,
Perhaps as an image,
A feeling,
A thought,
A sense of knowing,
Or a more subtle impression.
Envision the change that you wish to occur in your life for your greatest fulfillment.
And if it feels right for you,
Now allow a vision to arise that serves the whole of humanity.
Invite an impression to arise of a world that serves the well being and fulfillment of every living human.
There's no need to think about it too much,
Or to analyze how things could be.
Simply allow the impression to arise however it comes.
And just observe this vision of a fulfilling future that serves all of humanity.
We will now begin the rotation of our body and mind.
And the rotation of our consciousness and our awareness of the whole of humanity.
We will now begin the rotation of consciousness around the body.
As I name each point,
Picture a blue light shining upon that body part.
We'll begin at the eyebrow center.
See a blue light shining upon the eyebrow center.
And the space between the collarbones.
Blue light shining on the space between the collarbones.
Right elbow.
The right wrist.
The tip of the right thumb.
The tip of the right index finger.
The tip of the middle finger.
The ring finger.
And the little finger.
The right wrist.
The right elbow.
The right shoulder.
The space between the collarbones.
The left shoulder.
The left elbow.
The left wrist.
The tip of the left thumb.
The tip of the left index finger.
The tip of the middle finger.
The ring finger.
And the little finger.
The left wrist.
The left elbow.
The left shoulder.
The space between the collarbones.
The center of the chest.
The right side of the chest.
The left side of the chest.
The center of the chest.
The left side of the chest.
The center of the chest.
The navel.
The lower abdomen.
The right hip.
The right knee.
The right ankle.
Blue light shining upon the right ankle.
And the right big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
Blue light shining on the right ankle.
The right knee.
The right hip.
The lower abdomen.
The left hip.
The left knee.
The left ankle.
Blue light shining upon the left ankle.
And the left big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
Blue light shining on the left ankle.
The left knee.
The left hip.
The lower abdomen.
The navel.
The center of the chest.
The space between the collarbones.
The eyebrow center.
And the top of the head.
Send your awareness into your body.
And become aware of any areas of tension in your body.
Notice anywhere where you feel physical tension or restriction.
And rest your awareness upon these places.
Just observe these places of tension.
And now invite the feeling of freedom into your body.
And observe a feeling of freedom arising in those tense areas.
Feel your body's tension.
Feel your body's tension.
Feel your body becoming free.
Now become aware of yourself as an individual.
Invite an awareness to arise of your individuality.
However that comes for you.
Observe or feel all of those special and unique things about yourself that make you who you are.
Become aware of your individuality.
Your uniqueness.
Become aware of your uniqueness.
And now become aware of those parts of yourself that are exactly the same as everybody else.
Those things you have in common with all of humanity.
Become aware that you have a body.
That you breathe.
That you reside on this planet.
Become aware of your sameness with everybody else.
Become aware of all of the ways you are just like every other human.
And is it possible for you to be aware of both of those things together?
Can you be aware of your unique individuality?
And that you're the same as everybody else at the same time?
Can you experience your uniqueness and your ordinariness together?
Can you simultaneously feel one of a kind and one of many?
Become aware of the world outside of you.
Invite an impression to arise of the outside world.
However that appears for you.
And just witness that the outer world is there.
Observe that there is an outer world and that you are watching it.
And now send your awareness inside.
Send your awareness into your body.
Observe what you feel inside your body.
Observe any emotions or any movements of energy in your body.
Watch what's happening inside.
Just notice what's happening there.
Now gently move your awareness to your breath.
And observe the flow of your breath as it enters and leaves your body.
Watch the breath moving into your chest and your abdomen.
And watch it moving back out again.
Observe the breath naturally flowing.
And now become aware of the billions of other people who are breathing in and out right now.
Just like you.
As you follow the breath in and out of your body,
See yourself sharing your breath with every other living person.
As you breathe,
Become aware of the breath.
Become aware of the whole world breathing with you.
Bring your awareness to your eyebrow center.
See yourself sitting in a large,
Spacious room,
Surrounded by an abundance of tools and resources.
Here you have everything you need to create something innovative and new that will serve the whole of humanity.
There are no limitations to what you can invent and create.
Rest your awareness at your eyebrow center.
And allow your unconscious mind to do the work.
As you observe your invention manifesting all by itself,
Witness what arises.
Imagine that you're sitting on the side of a mountain.
The landscape around you is quiet and peaceful.
And the only sign of human life is a small village a little way down the mountainside beneath you.
There's a small stream trickling down the mountain beside you.
And you look up and you notice that its spring is not far away.
You make your way up the mountain towards the spring and observe the clear water gently trickling out of it.
There are many stones and pieces of wood around you.
You quickly see what you need to create a cup to drink the water from.
You gather what you need and skillfully design your cup.
You fill the cup with water.
And as you drink,
You feel the cool water flowing through your body,
Nourishing and vitalizing you.
You look up and standing before you is a man from the village.
Holding a large container for collecting water.
As you watch him kneel beside the spring,
Many other villagers arrive,
All holding containers to collect water and bring back to their homes.
There must be a way,
You think,
To channel this water down to the village so that every person can have instant access to clear water whenever they need it.
You look around you at the resources available and in your mind,
You begin to map out a plan for a safe and efficient system that would channel the water into each of their houses.
And then,
With the help of the villagers,
You put your plan into action.
It takes some work,
But upon completion,
You are pleased to find that your solution is working.
You are pleased to find that your system is successful.
Every house in the village has a consistent flow of clean water.
Water flows abundantly to every person who lives there.
And every villager has access to the essential nourishment that the pure,
Fresh water brings to them.
Satisfied with the success of your invention,
You once again fill your cup with water,
Holding the cup in your hands,
Recall the vision for humanity that you created at the beginning of the practice,
And place that vision into the water.
As you drink the water and feel it flowing into your body,
You become aware that once that water leaves your body,
Those same molecules of water will cycle back into the world and will spread your vision far and wide.
Recall once again the vision that you created at the beginning for yourself and for your life.
Recall your vision of a life that would serve your greatest fulfillment and well-being.
Recall the change you wish to see in your life.
Allow it to arise vividly.
Observe it in detail.
And now gently turn your awareness back to the outside world and become aware of any sounds that you can hear in your environment.
Just let the awareness jump from sound to sound.
Observe that they are there,
But there's no need to get too involved in where they're coming from or why they're happening.
Simply witness the sounds as you hear them.
Now become aware of the feeling of the air against your nostrils as you breathe in and out and follow the flow of your breath.
Watch the gentle rising and falling of your chest begin to make some small movements with your body in preparation to end the practice.
Gently move your fingers and toes and your wrists and your ankles and stretch yourself in any way that feels comfortable.
When you feel ready,
Gently blink your eyes open to let the light back in.
This practice of Yoga Nidra is now complete.
Thank you for listening.
