A dear welcome to this yoga nidra to presence core essence.
This yoga nidra is a journey back into the core of your existence,
Into the core of life living within you.
It is a journey to reconnect with a source of life that we often miss or can easily forget.
And this nidra is more than a meditation or a relaxation practice.
It is a guided encounter with essence and core life force we are all made out of,
Came from and will eventually return back to.
If this sounds familiar to you or feels absolutely new to you all is well.
Know that there is nothing you need to do for this nidra.
Rest,
Be and do your best to follow the guidance of my voice.
As we often do in yoga nidra my initial invitation to you is to simply find your space and place to rest and do this practice in.
Ideally you lay on your back with your legs stretched out hip distance apart and the arms resting on the sides of the body with the palms facing up.
If you have and it feels comforting you can place a cushion underneath your knees and a thin cushion under your head.
And also please make sure you are warm as your body temperature is likely to drop throughout the practice.
So once your place has been found take a deep breath in and exhale with a sigh to rest into the space where you are right now.
Let's take another two deep breaths like this.
Inhale and release with the exhale.
Inhale and exhale.
Giving yourself and your body permission to be,
To rest.
A space of nothing to do,
Nothing to achieve,
Nothing to accomplish.
A space where you exactly as you are in this present moment are welcomed and embraced.
Beautiful.
And as a next opening step of your yoga nidra practice I invite you to find an intention for your practice today.
Maybe you immediately know what that is,
Maybe you have been working with sankapa,
That's how we call an intention in yoga nidra.
Then I invite you to just choose that and if you're not fully clear I invite you to join me to explore what your sankapa is for today.
Sankapa is a direction born out of the deepest longing of your heart.
It is a wish and a clarity what in our deepest essence we want to bring more of into our lives.
So choose a sankapa that is close to your essence,
Something you would like the essence of you to reflect more of.
Maybe that is peace,
Maybe that is love or freedom or something else.
Choose something you want your entire life to be filled by because you at your core live it,
Breathe it and transmit it out there into the world.
So once your essence and sankapa is clear place it gently with the words I am.
So for example I am love,
I am peace,
I am freedom.
And repeat this sankapa three times silently in your mind and in front of your own inner witness.
Let it vibrate into your physical body and all layers of you.
Rooting your intention in the here and now,
In your body,
In your experience and then with the next exhale release it and let it go.
We will now move into the yoga nidra practice and begin with anamaya kosha,
The physical body.
The practice here is to center and calm your mind,
Relax your body and find a deeper embodiment by rotating your awareness through the different parts of the body.
Again there is nothing you need to do or achieve,
Just do your best to stay completely relaxed and follow my voice.
And if you wish for support to stay awake as we move further into the practice you can mentally repeat the body parts as I will name them.
We will start with the right hand thumb.
Notice the skin,
Flesh and bones as well as the blood and any other fluid running through your right hand thumb.
All is coming to a rest.
Notice how you can be fully aware of your right hand thumb without seeing or touching it.
Then move to the index finger,
Middle finger,
Ring finger,
Pinky finger.
Fully inhabiting all fingers,
Palm of the right hand,
Back of the right hand,
The center of your right wrist.
Letting your awareness flow up your forearm,
Elbow,
Upper arm,
Right shoulder,
Armpit.
And letting your awareness continue to flow down on the right side of the chest,
Right waist,
Hip,
Thigh,
The center of your knee joint,
Lower leg,
The center of your right ankle joint,
Heel,
Heel.
Arch of the right foot,
Top of the right foot,
Right big toe,
Second toe,
Third toe,
Fourth toe and pinky toe.
The spaces between the toes and the tips of the toes.
The points where the toes merge into the foot,
The entire foot,
The entire leg.
And now be with the whole right side of the body at once.
The whole right side of the body at once.
And then shift to the left side and the left hand thumb.
Again notice the skin,
Flesh and bones as well as the blood and any other fluid running through your left hand thumb.
All is coming to a rest.
Notice how you can be aware of your left hand thumb without seeing or touching it.
Then move to the index finger,
Middle finger,
Ring finger,
Pinky finger.
Fully inhabiting all fingers,
Palm of the left hand,
Back of the left hand,
The center of your left wrist.
Allowing your awareness to flow up the forearm,
Elbow,
Upper arm,
Left shoulder,
Armpit.
And your awareness continues to flow down on the left side of the chest,
Left waist,
Hip,
Thigh,
Center of your knee joint.
It flows to the lower leg,
Center of your left ankle joint,
Heel,
Arch of the left foot,
Top of the left foot.
Left big toe,
Second toe,
Third toe,
Fourth toe and pinky toe.
The spaces between the toes,
The tips of the toes and the points where the toes merge into the foot.
The entire foot,
The entire leg and the whole left side of the body at once.
The whole left side of the body at once.
And now come to the back side of the body.
Notice where your back body touches and breathes with the surface underneath you.
And let your back body melt a bit more into the holding arms of the earth.
From the heels,
Up the legs,
Into the hips.
Up your back and shoulders,
Into the neck.
Everything is melting further into the earth.
Your head relaxing and resting deeper into the earth.
Your face,
Any tension in the face is being washed downwards into the earth.
Relax your right eye,
Your left eye,
Right eyelid,
Left eyelid,
Right eyebrow,
Left eyebrow,
Right ear,
Left ear.
The space between the ears resting backwards.
Right nostril,
Left nostril,
Upper lip,
Lower lip,
Tongue and the entire mouth.
Any tension is being surrendered down into the earth.
And from here bring awareness to the whole body.
To the whole body.
Allow a deep feeling of gravity and relaxation in your entire body.
Your entire body is deeply at rest now.
And yet you are awake,
You are practicing yoga nidra.
And as your physical body is deeply resting now,
Bring your attention to your energy body,
To pranamaya kosha and your breath.
And just notice your breath here,
Let it be as it is,
As you inhale and exhale.
Inhale and exhale.
Letting the rhythmic flow of the breath be natural here.
Now without making any changes to your breath,
I invite you to let your awareness rest more and more in the pause after the exhale.
Relaxing and letting go into the pause after the exhale.
Resting more and more into the pause after the exhale.
Letting yourself be welcomed by a moment of complete silence,
Stillness.
And emptiness until the body naturally continues with the next inhale.
Inhale.
Exhale.
And a moment of pause after the exhale.
Continue here for a few more moments.
Now we will gently redirect your breath and allow it to flow all the way into your feet.
With as little effort as possible,
Make an inner invitation for the breath to flow all the way into your feet.
And as you land in your feet,
See that your inhale does not lift you away from your feet.
Resting deeply with your breath in your feet.
Then also notice that there is no separation between your feet and the floor.
Even though only your heels are touching the surface underneath you,
Sense a deep union,
A continuous field with the earth underneath you.
All supported by the breath.
As you inhale,
The energy of the earth flows up your heels into your feet.
And as you exhale,
Energy flows from your feet down your heels into the earth.
Inviting a unified field between your feet and the earth.
And allowing your entire body,
Your entire being to rest further down into the earth.
And allow your breath to flow into your pelvis.
Inhabit your entire pelvic floor with your breath.
The breath flows into all areas of the pelvis.
Soothing as you inhale.
Releasing as you exhale.
And also here,
Let the energy of the earth flow up into your pelvis on the inhale.
And as you exhale,
Energy flowing from your pelvis down into the earth,
Creating one unified field.
And noticing this unified field with the earth.
You are deeply relaxed,
Rested into the earth,
Yet awake and present,
Practicing yoga nidra.
We are now moving into the next kosha,
The next body.
Bringing awareness to the emotional and mental body of your being.
And letting your breath,
Your being,
Continue to be restful.
And here we will invite in opposite sensations and experiences in your body to call in a bigger homeostasis,
Harmony in your being.
And as life is this continuous flow of opposites,
Of polarities,
None can exist without the other.
So by inviting both polarities,
We invite life to come into synthesis and harmony,
So that a deeper current of peace and life can move through you.
So as a first polarity,
I invite you to call in the frequency and embodied experience of the dark.
By dark I do not refer to anything evil or bad,
I refer to the primordial darkness of the universe.
An infinite space of consciousness that our cosmos is born in and out of.
A womb of existence from which we all come and to which we will return.
And do not try to understand this with your mind,
Just intuitively allow the frequency of the primordial dark to enter your body.
A frequency of a womb-like embrace.
Of infinite spaciousness.
And allow sensations to come forth as you open to this experience.
Stay embodied and allow the primordial dark to meet you in your body.
And then let this go and start to turn to the opposite.
Invite in the frequency of light into your body.
Let your cells and the space in between the cells become spacious,
With sparks of light entering the tiniest corner of your body.
And perhaps it helps you to imagine a thousand little suns spread all over your body.
And those sparkles of light and suns expand and expand.
And begin to connect with each other until your body is completely filled with this light.
A body of light.
And stay embodied allowing light to fill your entire body.
And now the invitation is to move back and forth between dark and light.
Allow micro steps and micro movements between dark and light,
Taking a few seconds to experience the dark,
And then a few seconds to experience the light.
Until the experiences switch faster and faster.
And ultimately become one.
Until your experience is one of dark light.
Seeing the light in the dark and the dark in the light.
Polarities merging into one experience.
Now stay with this experience dark and light becoming one.
And begin to notice that there is an experience that is even beyond these polarities.
An experience of something that is beyond and at the core of it all.
A core,
An essence,
Something so fundamental you can only perceive it through your sensing.
Sense this core in your experience and if you can even in your body.
Connecting with the core of life,
The core of experience within you.
And if you can sense it in your body,
Notice where in your body it is located.
Inviting an experience of the core of your existence in this moment right now.
And we will now release any remaining impressions or felt perceptions of the polarities of dark and light.
And just stay with the experience of a core existence in your body.
And should you notice you are getting in your head about it all,
Ask yourself where in my body do I feel the core of my being the most?
Connect to that place and the felt experience of core existence in your body.
We will now move further with the practice and enter Vijnanamaya Kosha,
The wisdom body.
And we will continue to journey with the experience of your core existence we have been cultivating.
So once more connect to the experience of your core existence.
Wherever it is located in space and time,
Allow yourself to be deeply immersed in that core experience.
And then from here I invite you to let the core of you start to move downwards towards the center of the earth.
Let a thread of your awareness reach out,
Travel downwards into the earth.
Let it drop,
Let it drop,
Let it drop a little deeper.
With every breath your awareness drops deeper into the earth,
Your core drops deeper into the earth.
Perhaps initially small steps until the steps become bigger and bigger.
Letting your awareness drop,
Release downward.
And a gentle falling downwards into the holding arms of the earth.
There's no pushing,
Stay relaxed.
Allowing yourself to fall,
To drop,
To release.
Until you sense your awareness resting at the center of the earth.
Resting your awareness at the center of the earth.
You're fully immersed,
Deeply resting with your awareness.
At the center of the earth.
And then from here your awareness continues with the journey.
It travels from the center of the earth and continues and continues until it leaves planet earth.
And travels to the center of the galaxy.
Letting awareness expand beyond mind and understanding,
Traveling to the center of the galaxy.
And eventually to the center of the universe.
Your awareness is traveling to the center of the universe.
Any remaining trace of planetary form begins to fade.
Until your awareness is journeying and resting in the vast open infinite space of the universe.
Becoming one with the universe.
And I will leave you here for a few moments to abide in this journey.
Nowhere to be,
Nothing to do,
Just being.
Just being.
One with the universe.
And slowly,
Slowly coming back,
Slowly reintegrating with the sound of my voice.
Stay vast in your awareness,
Yet slowly gather your presence.
And in this vast open space I invite you to come back to your sankalpa,
Your essence attention you set for this practice.
Remember your intention and drop it into the vast open space.
Maybe you remember the words,
Maybe you recall a frequency.
Offer it now to this vast open space,
To your awareness being widely open to receive and integrate.
And let your sankalpa,
Your intention,
Land,
Root and sprout in all layers of your being.
And then slowly,
Slowly tracing your awareness back from the wisdom body and the wide open space.
Back to the emotional and mental body.
Back to the energetic body and the breath.
Noticing your breath.
And then slowly,
Slowly coming back to your physical body.
Tracing your feet,
Your legs,
Your torso,
Your arms,
Your head.
And bringing your awareness and life force back to the physical body.
And letting your life force flow and start to slightly move and wiggle your fingers and toes.
Giving your body a moment to presence,
Coming back.
And then let your awareness reach beyond the physical body,
Becoming aware of your environment.
And the space you are in,
Temperature,
Sounds.
Presencing yourself to where you are in time and space.
Taking a deep breath into your entire body.
A deep breath into your root and pelvic floor.
A deep breath into your belly.
And a deep breath into your heart.
Welcome back from this journey of yoga nidra.
You are here,
You are awake,
Deeply relaxed and at ease.
And the practice of yoga nidra is now complete.
Haryom Tatsat,
Haryom Tatsat,
Haryom Tatsat.
