Yoga Nidra To Rest Into Collective Evolution

Explore your unique gifts through deep relaxation of body, mind, and soul. This practice follows the usual steps of Nidra and concludes with a visualization of tuning into your intuitive voice on your contribution in the collective field.

Transcript

Welcome to your yoga nidra practice.

Begin your practice by making yourself comfortable.

Lay down on your back and support your body with any pillow or bolster you can rest your body weight into.

Perhaps you want to bring something underneath your knees,

A thin cushion under your head and an extra layer of clothing or a blanket to keep you warm throughout this practice.

In this practice,

This practice of yoga nidra is at your service.

It is at your service of a deep relaxation of your body,

Mind and soul because all parts of you deserve to deeply rest.

All parts of you deserve to be deeply nourished.

So trust that the combined wisdom of your intuition and the sound of my voice will offer you the practice you need today.

Should you at any point drift off,

See if you can notice that and gently without any judgment bring your awareness back to the practice and join in wherever we are.

However,

You can silently set an intention and say to yourself,

I will stay awake and I will move at the end of the practice.

Now bring your shoulder blades a little closer in towards the spine just so that you have a stable foundation for your upper body to rest onto.

Let the lungs and the heart sink backwards towards the holding capacity of your shoulder blades.

Allow the forehead to soften.

Allow the eyes to fall back into the sockets.

Let go of any inner grip and tension.

Allow the bones to find their natural space and the muscles to release their grip from the bones.

And as you do so,

You may notice a more subtle layer of energy starting to flow through your body.

So in order to find the right balance between rest and awareness or rest and wakefulness,

I invite you now to join me for a couple of rounds of the so-called box breath.

To begin,

Take a deep breath in and release on the exhale.

Then we will breathe in on the count of four.

Inhale,

Two,

Three,

Four.

Hold the breath,

Two,

Three,

Four.

Exhale,

Two,

Three,

Four.

And hold after the exhale,

Two,

Three,

Four.

Inhale,

Two,

Three,

Four.

Hold the breath,

Two,

Three,

Four.

Exhale,

Two,

Three,

Four.

Hold,

Two,

Three,

Four.

Last time,

Inhale,

Two,

Three,

Four.

Hold,

Two,

Three,

Four.

Exhale,

Two,

Three,

Four.

And hold,

Two,

Three,

Four.

And then come back to a normal breathing.

Relax any focus on your breath.

So every Yoganidara practice includes a sankalpa,

An intention or a deep resolve.

A sankalpa is a positive,

Short,

Concise statement starting with the words I am in the present tense.

So in order to identify your sankalpa for the practice today,

Begin to connect with your chest and heart space.

Let the breath flow freely in and out of the heart space.

And also invite all parts of you,

And I mean all parts of you to this space.

The happy you,

The sad you,

The fulfilled you,

The frustrated you,

The angry you,

The loving you,

All of it has its space here.

And as all these parts of you begin to build a circle in your heart space,

Notice what intention arises from the center of the circle.

What is your deepest longing at this point in time?

So maybe something arises for you very quickly and clearly.

But perhaps you feel a little stuck.

Perhaps you feel restless and disturbed.

So if you feel restless and disturbed,

Your sankalpa could be I am at peace.

If you feel stuck,

It could be I am free.

Or it could be I am connected to the collective field of consciousness.

So choose your sankalpa now and then take a deep breath in,

Repeated three times wholeheartedly in your mind.

And then with the next exhale,

Let it go.

Beautiful.

And it is now time to move into the physical body and rotate your awareness through the physical body.

And in this practice today,

We will focus on certain central energy points in the joints where a couple of pathways kind of come together.

And there is quite a potential in charging these energy points with a certain vibration that you can choose.

So choose a vibration,

Something like peace,

Love,

Bliss.

And whenever I mention a part in your body,

Imagine as if you place this vibration right at this point.

So breathe deeply and begin to bring your awareness to the point between the eyebrows,

The point between the eyebrows.

And place your word,

The vibration,

At the level of the eyebrows.

Then move to the hollow of the throat,

Placing your vibration here.

Right shoulder joint,

Vibration,

Right elbow joint,

Middle of the right wrist,

Tip of the right thumb,

Tip of the index finger,

Tip of the middle finger,

Tip of the ring finger,

Tip of the small finger,

Right wrist joint,

Right elbow,

Right shoulder,

Hollow of the throat,

Left shoulder joint,

Placing your vibration here,

Left elbow joint,

Middle of the left wrist,

Tip of the left thumb,

Tip of the index finger,

Tip of the middle finger,

Tip of the ring finger,

Tip of the small finger,

Left wrist joint,

Left elbow joint,

Left shoulder joint,

Hollow of the throat.

Now move to the heart center,

Heart center,

Placing the vibration right into your heart center.

In the center of the right chest,

Heart center,

Center of the left chest,

Heart center,

Solar plexus just below the bottom of the breastbone,

Vibration is landing here,

Navel center,

Right hip joint,

Right knee joint,

Right ankle joint,

Tip of the right big toe,

Tip of the second toe,

Tip of the third toe,

Tip of the fourth toe,

Tip of the small toe,

Right ankle joint,

Right knee joint,

Right hip joint,

Navel center,

Left hip joint,

Left knee joint,

Left ankle joint,

Tip of the left big toe,

Tip of the second toe,

Tip of the third toe,

Tip of the fourth toe,

Tip of the small toe,

Left ankle joint,

Left knee joint,

Left hip joint,

Navel center,

Solar plexus,

Heart center,

Hollow of the throat,

Center between the eyebrows.

And now become aware of the entire body,

The entire body.

Your entire body is vibrating in the energy you have chosen.

And soak up this feeling for a moment,

Receive it fully.

Let all your cells absorb this soothing energy.

And now as you are still soaking up this soothing energy,

Also notice where your body is connected with the surface underneath you and the earth underneath you.

Without leaving the internal landscape of your body,

Notice the space of the earth underneath you.

Let your body,

Let your awareness melt and expand a little bit more into the earth.

It's like a softening,

A melting,

And gravity doing its work.

And as you tune into the field of the earth,

Become aware of all the souls that are meditating with you right now,

Through the field of the earth.

Wherever you are,

Wherever everyone else is,

We are all connected through the earth.

The space towards which your body is resting.

And somewhere on this holding ground,

Another soul is resting.

Another soul is meditating.

Together we are meditating,

Each in our own energy,

Yet deeply connected through the space that is the earth.

You're deeply at ease,

You're at rest,

You are practicing yoga nidra.

And as your physical body is resting now,

Bring your attention to your energy body and your breath.

Let your awareness drop a layer deeper into the energetic realm of your being.

And notice your breath here.

Let it be as it is,

As you inhale and exhale.

No effort,

No change.

The breath is simply natural.

And again,

As you are breathing in this easeful way,

Tune into the collective field of everyone meditating,

Breathing together in this very moment.

Inhale and exhale.

Inhale and exhale.

Breathing together.

Relaxation.

Inhale and exhale.

And then let go of any focus on the breath.

Let the breath flow as it wants to and allow your awareness to relax and spread into the entire landscape of your body.

And at this point,

We want to invite opposite sensations into the body.

Continue to feel completely relaxed and at ease.

You are physically still yet awake and alert.

You are practicing yoga nidra.

So first,

Invite a feeling of heaviness into your body.

Let your entire body become very heavy.

Everything becoming very heavy,

Like lead on the ground.

And it feels a little bit like you're sinking deeper into the holding arms of the earth as your body is becoming heavy and more heavy,

Very heavy.

And then let go of heaviness and invite a sense of lightness.

Arms,

Legs,

Torso,

Head,

All this becoming very light.

Lightness in your bones,

Muscles,

And tissues.

And tune into the trillions of cells of your body and the space between them.

Notice the interconnected space within you,

All becoming very light.

And then for a moment,

Tune into both.

Tune into both,

To heaviness and lightness at the same time.

Don't think about it.

Let your body wisdom show you the way.

Heaviness and lightness at the same time.

And then let go of these sensations of heaviness and lightness.

And bring your awareness back to your heart.

Let your awareness come to rest in the heart space.

As you're breathing,

Your heart center.

As you're being,

Your heart center.

Take gentle,

Deep breaths here.

And staying with your awareness in your heart center,

Include your pineal gland in the middle of the head.

So let your awareness rest in the heart center and the pineal gland in the middle of the head at the same time.

Breathing together,

The heart and the third eye in coherence.

So stay with the coherence of heart and third eye.

And at this point,

I want to invite you now to go on a visionary journey with me.

Start to imagine the following scene on an inner imaginary screen.

It is a warm day.

You are outside in a landscape that you deeply cherish.

The sun is warm on your skin and you're happily taking in these sun rays.

As you look around,

You see people there in this landscape with you.

Some of these people you know.

Some of them you love deeply.

Some of them you even admire.

And then there are other people you do not know.

You might have seen their face,

But you don't really know them.

Everyone is here and everyone is joining in this beautiful landscape,

Laughing,

Enjoying the sun,

Sharing,

Simply being in nature.

And you have a smile on your face.

You enjoy the field of all these people coming together.

You are happy to be here and your heart opens when you see all their faces.

Now,

At some point,

There's a calling in the space to gather everyone in a big circle.

Some people collect firewood,

A bonfire is started and everyone is gathering around that fire.

And you notice how the voices become silent.

It is as if the only noise you can hear is the fire cracking.

It also feels as if quite a sacred atmosphere is building in the space.

And some time passes,

Everyone gathered around the fire in silence.

And at some point,

It is not just a fire and some people around,

There's a field,

An energetic field forming between all the human beings present.

And that field also includes nature and all the living souls on this planet.

You can feel that space.

It is a space that is beyond every individual,

Yet everyone is part of it.

And this space has a magic to it,

A potential.

It feels pure,

Yet rich,

Quiet,

Yet full of vibrant potential.

You sense into this space and you notice that everyone in the circle starts to do so as well.

Now,

What is this space?

What is its potential?

What is the collective evolution that wants to express itself here?

Don't think about it,

Sense and feel.

What is the vibration of this potential?

And as you sense into this potential,

Also sense yourself,

Your own gifts,

Your own potential,

Your genius,

Your genius,

Your potential that wants to express itself in this collective field.

How are the field of collective potential and your individual genius influencing each other?

What do they have to say to each other?

As the space is calling for your highest gift,

What are you called to contribute with?

What is it that wants to express itself through you?

So stay with that for a few moments,

Let any thinking aside and allow the wisdom of the space and the wisdom within you to communicate.

Allow it to unfold,

Allow to emerge what has been waiting to emerge.

Beautiful.

Now take a moment to seal whatever arose for you deeply in your heart.

Find an inner gesture of honoring and cherishing your gift and contribution to the collective field.

Then find an inner gesture to thank the circle.

Give gratitude to all the beings in the circle and beyond.

Bow to the wisdom and intelligence of this field.

And then let go of the visualization.

Let it all dissolve into a space of quiet,

Stillness and spaciousness.

We will stay in a state of meditation for a few moments here in silence,

Resting awareness and in pure being.

Beautiful.

And in the silence,

Resting awareness,

I want to invite you to call back in your sankapa,

Your intention,

The I am statement.

So one more time,

Repeat your sankapa three times silently in your mind.

And let that seed of transformation be deeply planted in your consciousness.

Let any echoes of your sankapa be there and vibrate through your entire being.

And out of the silence,

Start to include your physical body again.

Become aware of your physical body deeply at rest.

And notice the harmony and parallel existence of your body and the greater field.

They are dancing next to each other,

With each other,

Co-creating the beauty that is waiting to manifest from the abundant field of infinite possibilities.

So take a leap of faith and allow this emergence to happen.

Then begin to move your fingers,

Toes,

Stretch.

And when you're ready,

Roll over to your side.

Come up with the eyes closed.

And once you're up,

Bring the hands together in front of your heart and bow down in gratitude.

And with this,

The practice of yoga nidra is now complete.

Hari om.

Tat sat.

Reviews

An excellent thorough yoga Nidra meditation . Thank you for the peace. 🙏

Healing, magical and I went on a journey that I didn’t expect today. You have the gentlest of ways to nurture creativity, connectedness and beauty from within. Thank you. I didn’t think I had that in me today.

What a powerful and magical way to start the day. Thank you for sharing this beautiful Nidra 🙏💛🙏

The best ever Yoga Nidra I’ve experienced in over 5 years of practice. Thank you.

Thank you, Katharina🙏🏻🙏🏻🙏🏻Enjoyed your nidra at the start of a very special day. How great is that?!🙏🏻🌟💫🌟✨🌟🙏🏻

Absolutely magically beautiful 💜
Blessings and love to you🙏

I love your guided meditations. What is it you always say at the end of the meditations? I tried to Google it but couldn't find it.

Another wonderful yoga Nidra. Your voice is relaxing and your content is meaningful & soul penetrating.

Lovely. Thank you. 🙏🏻

Lovely practice!

Truly wonderful. I love how as the superficial tension faded, a deep profoundness slowly started to take over to which I was grateful to surrender. A seemingly almost simply constructed nidra, leading to unexpected places though full of interconnectivity, mysticism & wisdom. Thank you! 🙏