Welcome to Yoga Nidra to increase your vitality and lightness of being.
Begin by lying down on a mat or on a bed.
Take a few moments to make yourself comfortable.
Perhaps you'd like a pillow under the head or one under the knees.
Cover yourself with a blanket.
Press your elbows into the bed to open the chest and the shoulders.
Lengthen the sides of your body.
Lengthen your lower back.
Rock your hips from side to side.
Allow your arms to be at your sides,
Palms face up.
Let your legs and feet roll open.
Move your head from side to side,
Allowing it to settle into the surface beneath you.
Scan your body from your head to your toes and notice any lingering tension.
Gently ask these parts of yourself to release.
Make any last movements to help you become more comfortable and supported.
Then let your body quiet and soften.
Commit yourself now to total stillness.
Begin to notice the process of receiving sound.
Becoming aware of sound waves traveling through your ears and being registered by your brain.
Become aware of the sounds outside the room.
The sounds inside the room.
Notice the sounds inside your body.
Hearing the sound of your inhale.
The sound of your exhale.
Let your awareness stay with the breath.
That gentle wave of energy moving through you.
Imagine your breath like the crystal waters of a healing river,
Washing over you,
Cleansing you with each breath.
That gentle wave moving in and out of your belly and your chest.
Allow your awareness to rest now on your heart center.
Go deep inside and notice your heart's deepest desire.
From this place create a sankalpa or intention around your heart's longing.
Let this be a positive phrase in the present tense.
And silently repeat this positive intention three times.
Visualize yourself living this version of yourself as if it's already happening.
Remind yourself also of your intention to remain awake and aware in yoga nidra.
If you lose track of my voice,
Just come back whenever you remember.
Know that if you drift off,
You will still absorb all the benefits of this healing into your subconscious.
The more you practice this meditation,
The easier it will be for you to remain awake and aware and to receive exactly the healing that you need.
Bring your attention now to your toes.
Imagine a light shining on your toes,
Illuminating each one.
Let this light warm the bottoms of your feet and shine across the tops of your feet.
Let both of your feet be soaked in this warm,
Healing light.
Draw the light up into your ankle joints.
Let the light spread up your calves and your shins.
Breathe this light into your lower legs.
Let the light illuminate your knee joints,
Warming them from the inside.
Feel it move up your thighs,
Wrapping around the fronts and the backs of your legs.
Draw the sensation up into your hip joints.
Feel the light swirling in your hips.
Feel both legs from your hips to your toes illuminated,
Bright and warm.
Basking in this light of awareness and acceptance.
Bring this light now to the base of your spine,
Imagining a ball of golden or white light radiating at your root.
As you inhale,
Draw the light up your spine to your sacrum.
And as you exhale,
Feel the light expanding through your sacrum,
Your pelvis,
Filling your pelvic bowl with warm,
Healing light.
On your next inhale,
Draw the light up the spine to the middle of the back.
And as you exhale,
Illuminate all of your abdominal organs,
Massaging them with this warm,
Healing light.
Guide the light up your spine now to your heart center.
Filling your rib cage and your chest with bright,
Healing light of awareness and acceptance.
Draw the light further up now to the top of the spine,
To the throat center.
Shining this light,
Illuminating you from the inside.
Let the light move now to the middle of the brain.
As you inhale,
Feel this light become brighter.
As you exhale,
Experience every cell in your brain illuminated,
Alive and alight.
Let this light shine onto your conscious,
Subconscious,
And unconscious mind.
Let your whole brain be bathed in this warmth and healing.
Bring the light now to the top of your head,
Shining out from your crown.
Let its warmth spread down the sides of your head,
The front and the back.
Let the light pool in your eyes.
Your eyes like two burning embers,
Lighting the way through darkness.
Guide this healing illumination down your nose,
Your cheeks,
Into your ears.
Let the light fill your mouth,
Illuminating the roof of the mouth and the tongue.
And let it slide down your jaw.
Down your throat,
Guiding the light to the center of your heart.
Feel the light with your breath,
Washing over you,
Clearing,
Warming,
And healing every part of you.
Keeping your awareness on your breath,
Count backwards now 11 breaths down to 1.
One inhale and one exhale count as one breath.
If you lose track,
Start over at 11 when you remember.
Let go of the counting wherever you are.
Remind yourself,
I am awake and aware,
Alive and alight.
Allow yourself now to go back to a time when you felt joyful and happy.
Visualize and experience the scene again,
Using all of your senses to be there.
Notice where you are,
Who is with you,
And how you feel.
Allow the sensation of joy and lightness to spread through your body.
Notice where you feel it the most.
What does happiness feel like in your body?
Let yourself be filled with the feelings of happiness and contentment,
Connection and inspiration.
Recreate this feeling of joy,
Filling your whole body with joy.
Now allow yourself to go back to a time when you felt sad.
With your calm and detached mind,
Recreate this experience of sadness and heaviness.
Notice what sadness feels like in the body.
Notice any areas of heaviness,
Darkness or constriction.
Let yourself fully experience the sensation of sadness and disconnection.
Becoming aware of how it manifests in your body.
Now bring yourself back to your experience of lightness and joy.
Fill your body with the light of happiness,
Inspiration and connection.
Recreate the experience of joy throughout your entire being.
Letting all of your cells vibrate with the light of pure divine ecstasy.
Remember what joy feels like in the body.
I will now guide you through some fast moving visuals.
Just notice what arises from your subconscious mind,
Allowing any thoughts or memories to come to the surface.
Knowing that you don't have to try to create any image.
Move along with my voice.
Let yourself be a detached witness to what arises from the layers of your consciousness.
Visualize now the sun setting over the ocean.
A flickering candle flame.
Hummingbird.
Circle of trusted friends.
A wild horse running across the plains.
Bouquet of beautiful flowers.
A bonfire surrounded by a circle of people.
Waves gently breaking on a beach.
A person sitting in meditation.
Clouds floating across the sky.
A parent hugging a child.
A waterfall.
Let yourself stay now with the image of this waterfall.
Notice the color of the water as it falls from high above.
Notice each drop of crystal water illuminated by the sunlight.
As you stand in front of this waterfall,
Become aware of its cleansing power.
Hear the sound of the water falling.
Feel the energy that is created by this natural force.
Allow yourself now to step underneath the waterfall.
Feel the coolness of the water on your skin.
Just the right temperature to awaken all of your senses.
Become aware of each crystal drop as it falls on you.
Illuminated by the sun,
So that you are being bathed by light.
Let the waterfall cleanse you.
Let the clear,
Healing water wash off any dirt or debris or darkness.
Let the water wash off anything that has caused you to feel heavy.
Feel yourself completely enveloped by this powerful cleansing water and light.
Let this waterfall cleanse you now of anything that no longer serves you.
Allow this healing energy and light to help you feel refreshed,
Light and clear.
As you feel cleansed,
Step out from underneath the waterfall.
As you gaze again upon its majesty,
Bow in gratitude for the healing it has provided you.
As you complete your bow of gratitude,
You notice to the side of the waterfall a pathway moving up into the mountains.
You know that this is the pathway that will lead you to the highest expression of your being.
Now that you have been cleansed,
Now that you are light and clear,
You are ready to make this journey.
Begin to climb the path,
Taking the journey upwards to the top.
As you walk onward and upward,
You notice things along your path that will help you go further.
Each time that you see something that you know will help you on your journey,
Pick it up and take it with you as you continue onward and upward.
The higher you go,
The more positive tools,
Helpers and guides you bring along with you.
Carrying with you whatever serves you,
Leaving behind anything that does not.
Climbing higher and higher.
See yourself now coming to the top of the mountain.
As you reach the top,
You can see clearly all that surrounds you.
As you stand at the top of this sacred mountain,
Become aware of the expansive sky above and around you.
Gazing up into the sky,
Let your arms outstretch and feel yourself connecting with the expansiveness of Mother Earth and Father Sky.
Feel yourself alive,
Alight,
Illuminated.
Let the light within you expand out your arms,
Your hands and your fingertips.
Here at the top of the world,
Let your light shine out from every cell of your being.
Knowing yourself to be filled with the light of spirit,
Connected to the aliveness of the universe.
Feeling awake and aware,
Alive and alight,
Filled with vitality and positivity,
Begin to walk back down the mountain.
As you go down,
You feel lighter and more joyful with each step,
Knowing that you have all that you need to connect with this feeling of lightness anytime you want.
Let yourself come back now.
Let yourself come back into this room.
See your body lying here on the bed or the mat.
Imagine a silvery cord rising up from your navel and allow your consciousness to slide back into your physical body.
Let your awareness fill your feet,
Your legs,
Your torso,
Arms and head.
Become aware of your whole body,
Safe and supported,
Whole and healed.
Gently begin to deepen your breath.
Bring small movements back into your body.
Rub your thumb over each fingertip.
Wiggle your fingers and your toes.
Stretch your arms overhead,
Reaching one side long and then the other,
Making whatever movements or sounds feel right in this moment.
As I count up from 1 to 5,
You will come back into the room feeling energized and inspired.
1.
Letting your breath energize all of the cells of your body.
2.
Feeling lightness and joy through your entire being.
3.
Feeling connected to the light and the spirit of nature and the universe.
4.
Feeling refreshed and relaxed.
5.
Open your eyes,
Come back into the room,
Awake and aware,
Alive and alight.
