Yoga Nidra: Virgo
This Yoga Nidra practice has been inspired by the astrological sign Virgo. Virgo is the 6th sign of the zodiac and is the sign of perfectionism and detail, of everyday tasks and activities, order, service, and health. The visualizations in this practice are inspired by these themes. The practice includes a detailed body scan, explorations of order/chaos, perfection/imperfection, and mundane/mystical, and opportunities to make intentions for health and to be of service to the world. The practice is suitable for everyone, but those with a significant Virgo placement in their charts may find it to be especially useful or inspiring. Image by Clemara Studio
Transcript
Welcome to your practice.
This Yoga Nidra practice has been inspired by the astrological sign of Virgo.
Virgo is the sixth sign of the Zodiac.
It's the mutable Earth sign,
And its symbol is the Virgin.
Virgo is ruled by the planet Mercury,
And rules the sixth astrological house.
Virgo is the sign of perfectionism and detail,
Of everyday tasks and activities,
Order,
Service and health,
And the visualizations in this practice are inspired by these themes.
The practice is suitable for everyone,
But if you have a significant Virgo placement in your chart,
You may find it to be especially useful or inspiring.
So make sure you're in a comfortable position to practice.
If lying in Shavasana is comfortable for you,
Make your way into Shavasana.
Or if not,
Find a position that works for you.
Take any support you need.
A pillow under your head,
A rolled up blanket under your knees.
Anything to make your body as comfortable as possible,
So that you won't be distracted by any physical discomfort as you practice.
And when you feel ready,
Close your eyes and feel your body beginning to settle.
Feel every part of your body relaxing into the surface beneath you.
Feel into all of the places where your body connects with the surface beneath.
Your heels,
Your buttocks,
Your shoulders,
The backs of your hands,
The back of your head.
And with every breath,
Feel your body becoming heavier at each of these connection points,
Sinking into the surface beneath you.
Now bring your awareness into your toes and feel each of your ten toes relaxing.
Feel tension releasing from each of the toes.
Feel into the soles of your feet.
Feel the soles of the feet relaxing.
And the heels.
And the ankles.
Feel the feet completely relax.
Tension melting away from the muscles in the feet.
And feel the legs relaxing.
Feel tension leaving the calves.
The calf muscles relaxing completely.
Relax the knees.
Feel tension releasing from the muscles around the knees.
And the thighs.
Feel the thighs relaxing.
Tension releasing from the thighs.
The hips.
And the buttocks.
Feel the legs completely relax.
Feel into the spine.
Feel the spine relaxing.
Feel tension releasing from every vertebrae of the spine.
Tension releasing from the lower back.
The middle back.
The upper back.
The shoulders.
The shoulder blades.
Feel the upper arms relaxing.
And the elbows.
The forearms.
The wrists.
The hands.
The thumbs.
And all of the fingers.
Free from tension.
Completely relax.
Feel the gentle rising and falling of your chest and your abdomen as you breathe in and out.
And with every exhalation feel the abdomen softening.
Feel the chest relaxing.
Feel the collarbones relaxing.
And the neck.
Feel into the back of the head relaxing into the surface beneath you.
And feel the whole of the head and skull relaxing.
Tension leaving the forehead.
The face softening.
Feel tension releasing from the eyes.
The nose.
The cheeks.
The lips and the mouth.
Feel the jaw relaxing.
Tension releasing from the jaw.
And with every breath feel the whole of the body continuing to relax even more deeply.
With every breath the whole of the body relaxes.
Scan your awareness over your body and notice if there are any places that still feel tight or uncomfortable.
If you find a place of discomfort,
As you breathe in,
Send the breath into that area.
And then as you breathe out,
Feel the breath carrying the tension away from that area.
Repeat this several times.
Send the breath into any areas of discomfort and feel the exhalation carrying the tension away.
Bring the awareness to the nose.
Feel the air brushing against the insides of the nostrils as you breathe in and out.
Watch the movement of the air flowing in and out of the nostrils.
And now move the awareness to the ears.
Can you feel the sensation of the air on the insides of the ears?
With the awareness inside the ears,
Notice any sounds that are in your environment right now.
Can you hear the sounds that are far away in the distance?
Sounds closer to you?
Sounds that are happening inside the room?
Can you hear the sounds of your body?
The sounds of your breath and your heartbeat?
As you witness the different sounds,
Know that they're not going to disturb you as you rest,
But will only help you to relax even more deeply.
And now invite a deep feeling of safety and wellbeing to arise around you and inside you.
To help you to cultivate this feeling,
You might like to remember a time when you felt completely safe,
Secure and well.
Or you might like to imagine a situation which has all of the conditions you would need to feel 100% safe,
Well and secure.
Feel this feeling of safety arising around you and welcome the feeling into your body.
Intensify the feeling.
Safety.
Security.
Absolute wellbeing.
This is your inner resource and it is your feeling that you can return to at any time that you need it.
Safety.
Security.
Wellbeing.
And now create a vision of your healthiest self.
Picture yourself completely healthy,
Filled with life and vitality,
Moving through life free from limitations.
See yourself doing everything you want to do with ease,
Fully energised.
Allow the vision to arise however it comes.
You may see it as a picture,
Or you may feel a feeling or a sense of knowing.
Or you might like to repeat a short positive statement to yourself.
I am in perfect health.
I am healthy and energised.
Welcome the impression of your healthiest,
Most vital,
Radiant and energised self.
Feel it inside your body as if it's happening right now.
I am in perfect health.
I am healthy and energised.
We're going to begin the rotation of consciousness around the body.
Rest the awareness at each part as it's named.
We'll begin at the thumb of the right hand.
Bring the awareness to the right hand thumb.
To the nail of the right hand thumb.
The tip of the right hand thumb.
The bottom of the thumb.
The knuckle of the right thumb.
And the right index finger.
Bring the awareness to the right index finger.
The nail of the right index finger.
The tip of the right index finger.
The bottom of the index finger.
The knuckle of the right index finger.
The right middle finger.
The nail of the right middle finger.
The tip of the right middle finger.
The bottom of the right middle finger.
The knuckle of the right middle finger.
The right ring finger.
The nail of the right ring finger.
The tip of the right ring finger.
The bottom of the right ring finger.
The knuckle of the right ring finger.
And the right little finger.
The nail of the right little finger.
The tip of the right little finger.
The bottom of the right little finger.
The knuckle of the right little finger.
Bring the awareness to the ball of the right hand.
The palm of the right hand.
The back of the right hand.
The right wrist.
The right forearm.
The right elbow.
The right upper arm.
The right armpit.
The right shoulder.
The right side of the chest.
The right side of the abdomen.
The right waist.
The right hip.
The right thigh.
The right knee.
The lower leg.
The right ankle.
The right heel.
The sole of the right foot.
The ball of the right foot.
The top of the right foot.
And each of the right toes.
One,
Two,
Three,
Four,
Five.
Now the left side.
Bring the awareness to the left hand thumb.
The left thumbnail.
The tip of the left thumb.
The bottom of the thumb.
The knuckle of the left thumb.
The left index finger.
The left index fingernail.
The tip of the left index finger.
The bottom of the finger.
The knuckle of the left index finger.
The left middle finger.
The left middle fingernail.
The tip of the left middle finger.
The bottom of the finger.
The knuckle of the left middle finger.
The left ring finger.
The left ring fingernail.
The tip of the left ring finger.
The bottom of the finger.
The knuckle of the left ring finger.
The left little finger.
The left little fingernail.
The tip of the little finger.
The bottom of the little finger.
The knuckle of the left little finger.
The ball of the left hand.
The palm of the hand.
The back of the hand.
The left wrist.
The forearm.
The left elbow.
The upper arm.
The left armpit.
The left shoulder.
The left side of the chest.
The left side of the abdomen.
The left waist.
The left hip.
The left thigh.
The left knee.
The lower leg.
The ankle.
The left heel.
The sole of the left foot.
The ball of the left foot.
The top of the foot.
And the left toes.
One,
Two,
Three,
Four,
Five.
Bring the awareness to the right toes.
And the left toes.
The right heel.
And the left heel.
The back of the right knee.
The back of the left knee.
The right buttock.
The left buttock.
The spine.
Send the awareness through every vertebrae of the spine.
The right shoulder blade.
The left shoulder blade.
The back of the head.
The top of the head.
The forehead.
The right eyebrow.
The left eyebrow.
The eyebrow centre.
The right eye.
The left eye.
The right ear.
The left ear.
The right cheek.
The left cheek.
The nose.
The tip of the nose.
The space below the nose.
The upper lip.
The lower lip.
The chin.
The jaw.
The mouth.
Bring the awareness into the mouth,
To the tip of the tongue.
The whole of the tongue.
The bottom of the mouth.
The teeth.
The gums.
The roof of the mouth.
The back of the throat.
The throat.
Send the awareness down the throat and into the stomach.
Bring the awareness into the stomach.
And from the stomach into the small intestine.
The liver.
The gallbladder.
The pancreas.
The spleen.
The large intestine.
The heart.
Bring the awareness to the heart and the lungs.
And to the kidneys,
At the back of the body,
Just below the rib cage.
And the bladder.
Bring the awareness to the reproductive organs.
And now send the awareness to the right leg,
And rest the awareness on the whole of the right leg.
The whole of the right arm.
The whole of the right side of the body.
Bring the awareness to the whole of the left leg.
The whole of the left arm.
The whole of the left side of the body.
And the whole of the body together.
Rest the awareness on the whole of the body together.
The whole of the body together.
The whole of the body together.
Bring the awareness to the breath.
Follow the breath as it flows in through the nostrils,
Over the back of the throat,
Down the windpipe,
And into the lungs.
Watch the lungs expanding as they fill with air.
And watch the air flowing back out again.
Out of the lungs,
Up the windpipe,
Up the throat,
And out of the nostrils.
And now the breath.
Follow the breath in as much detail as possible.
Feel the breath flowing through every part of the respiratory passage.
Feel the movement of the chest as the air flows in and out.
Feel the movement of the abdomen with every breath.
Feel the small movements that happen all over the body with every inhalation and exhalation.
Feel the breath moving into the skin.
Feel the breath entering into the inner organs.
Feel the breath flowing into the brain.
Feel the breath entering into every single cell.
Keeping the awareness inside the body,
Become aware of the divine order governing the whole of the body.
Watch all of the systems of the body functioning harmoniously together.
See the breath growing oxygen into the lungs.
The lungs passing oxygen into the blood.
The heart pumping the blood around the body.
See the muscles and bones fitting perfectly together.
The digestive system converting food into energy.
Become aware of the order of the body.
The order of the body.
And now send the awareness to the chaos that's happening within the body.
Send the awareness into the bloodstream and watch the blood cells bumping together as they float.
See the nerve impulses firing through the nervous system like an electrical current.
Observe any stray thoughts arising.
Observe the subtle irregularities in the timing of the breath.
Send the awareness to any irregularity or chaos that's present in the body right now.
And now bring the awareness to the whole of the body and become aware of order and chaos together.
Watch the orderliness and the chaos that are functioning within the body at the same time.
Become aware of the order and chaos within the body together.
Order and chaos together.
Order and chaos together.
Bring the awareness to the space behind the forehead.
Watch the space behind the forehead.
And see a beautiful garden arising at the space behind the forehead.
See a beautiful and well tended organised garden with every plant and flower carefully placed.
Observe the perfection of the garden.
And now zoom into a patch of the garden.
Zoom in closely to observe the inherent disorganisation and imperfection.
See the sprouting weeds in a patch of soil.
Plants growing out in every direction.
Leaves eaten away by ants.
And now zoom in again.
Zoom into a plant or flower.
Zoom in as closely as you can and observe the perfection and orderliness of that plant or flower.
See how every part of it fits together in perfect order.
See it drawing light from the sun and nutrients from the soil.
See how perfectly that plant or flower fits into the rest of the garden.
How perfectly it serves the insects and birds of the garden.
See the perfection of that plant or flower.
And now bring the awareness back to the space behind the forehead.
And now bring the awareness back to the space behind the forehead.
See a thick green jungle arising at the space behind the forehead.
See a jungle filled with plants,
Trees,
Flowers,
Birds and animals.
And observe the chaos of the jungle.
Observe the disorder of the jungle.
See the plants growing wildly in every direction.
Hear the crickets and birds singing.
And now zoom into the jungle.
Zoom into a patch of jungle and observe the orderliness of that piece of jungle.
See how each plant,
Tree,
Insect and bird serves its purpose.
See how a flower provides nectar for a bee.
How a tree provides a home for a bird.
See how every part of the jungle has its place and serves its purpose.
And now zoom in again.
Zoom into a smaller patch of jungle and observe the chaos of the jungle.
Zoom into a smaller patch of jungle and observe the chaos of the jungle.
See the plants competing for light.
The insects chaotically scrambling around.
The disordered arrangement of plants and trees growing everywhere.
Observe the chaos of the jungle.
Now come back to the breath.
Observe the breath.
Feel the breath continuing to flow in and out of the body as it always does.
As it always has done.
Feel into the normality of the breath.
The most constant,
Predictable and everyday part of life.
The breath that is always there.
And as you breathe,
Become aware of the miracle of life that's carried within the breath.
The divine life force that enters your body every time you breathe.
Become aware of the mystery of life carried by the breath.
And now become aware of the union of the predictable,
Mundane and everyday.
And the mystical divine mystery that's present all the time in every single breath.
From the breath,
Move the awareness to the heart.
Drop the awareness into the centre of the heart.
Feel the awareness sinking into the heart,
Towards a tiny point of light,
Deep at the centre of the heart.
Move into the light.
Feel the light growing as you send the awareness into the light of the heart.
And resting deep within the light of the heart.
If you wish,
Invite a reminder to arise of the greatest gift of service that you have to offer the world.
Allow your heart's highest desire for service to arise however it comes.
There's no need to force it.
Simply observe what happens as you rest at the heart.
And welcome your heart's desire to serve.
Come back to your vision of your healthiest self.
Picture your healthiest,
Most vital,
Energised and radiant self.
See yourself completely healthy,
Doing everything you want to do in life,
Filled with energy and ease.
Welcome the impression of your healthiest self,
However it arises.
And if you like,
You might like to repeat the words to yourself.
I am in perfect health.
I am healthy and energised.
And now,
Recall again your feeling of complete safety and wellbeing.
Welcome the feeling of safety,
Security and wellness as it arises around you and inside you.
This is your inner resource.
It's your feeling that you have cultivated by yourself.
And that you can always come back to at any time that you need it.
In your practice.
And in your life.
Safety.
Security.
Wellness.
The inner knowing that all is well.
And now prepare to send the awareness back outwards.
Gently turn your awareness out to the sounds that you can hear around you.
Become aware of sounds inside the room.
Outside the room.
And of sounds far away in the distance.
Feel the feeling of your body against the surface beneath you.
Notice the places where your body connects to the surface beneath you.
Notice the places where your body connects to the surface beneath you.
And can you picture your body?
Can you remember the colours of the clothes you're wearing?
Or the colour of the surface you're lying on?
Can you picture the room around you?
The ceiling?
The rug?
The walls?
The floor?
The furniture?
The different objects?
Begin to deepen the breathing.
And start to make some small movements with your body in preparation to end the practice.
Slowly move your fingers and toes.
Circle your wrists and your ankles.
Take your time.
There's no rush.
When you feel ready,
Give yourself a stretch in any way that feels comfortable.
And slowly open your eyes.
And then make your way back up to sitting.
This practice of Yoga Nidra is now complete.
Thank you for listening.
4.7 (37)
Recent Reviews
Heidi
August 21, 2023
Wonderful blessing to go to sleep to. Thank you. 🕊
Denise
August 9, 2023
Jessica, this is another incredible nidra meditation with such beautiful details (Virgo🫶🏻) of our miraculous bodies. With all my thanks and gratitude.