40-Minute Yoga Nidra To Speak Your Truth
Join Kristyn Rose for a deeply restorative 40-minute Yoga Nidra and blue lotus journey to unlock the power of the subtle body, activate your voice, and speak your truth from the heart. Relax to binaural beats as Prana awareness, breath, and guided visualization help to restore balance and harmony, dissolving blockages in the throat chakra and beyond. Yoga Nidra is a powerful tool for accessing the energetic body, allowing for deep healing and transformation on a cellular level. As you surrender into effortless stillness, journey into the essence of the sacred blue lotus, a symbol of wisdom, intuition, and divine expression. Step into your truth with clarity, ease, and confidence.
Transcript
Namaste and welcome.
My name is Kristen Rose and thank you so much for choosing to be here.
I feel so honoured to be your Yoga Nidra guide today.
As we embark on this journey of transformation and self-discovery together,
Please take some time here now to settle down and into your little Yoga Nidra nest.
You may come to rest in Supine,
Lying down on the back of the body.
You might choose to bring in pillows,
Blankets,
An eye pillow.
Wherever you are coming to rest,
Ensuring that the body feels completely comfortable,
Warm and at ease.
From the crown of the head all the way down to the tips of the fingers and the tips of the toes.
Fine-tune your physical position so that you could become completely comfortable and relaxed.
Sinking and softening into stillness.
Allow the whole body to become completely still.
As the eyelids become heavy,
Soften the mind from the activity of thinking.
Relaxing the eyes and all of the tissues around behind the eyes and across the forehead.
Relaxing the muscles of the mind.
Letting go of thoughts.
Allowing yourself to arrive here and now.
For now,
Your Yoga Nidra practice begins.
We will begin with the Brahmari or Buzzing Bee breath.
Using the gentle vibrational tone of this technique to bring a deep sense of presence and wakefulness into the back of the throat.
A very simple technique where you bring in the sound of a buzzing bee on the exhale.
Taking a gentle breath in through the nose.
And with the lips closed,
Exhaling the sound.
Breathing in through the nose.
Breathing in through the nose.
Do more at your own pace.
Breathing in through the nose.
And letting the experience of Brahmari go.
This awareness rests in the center of the throat.
In the silence behind the vibration.
Sensing the natural rhythm of the breath as it sweeps along the back of the throat.
With each exhale,
Allow the body to become heavier.
And heavier.
And heavier.
Sinking deeper down.
And into the ground.
Sinking deeper into the stillness.
The silence that's present here and now.
The stillness that's present here and now.
Coming to rest as your true nature.
Beyond the physical.
Beyond the manifested.
Coming to rest as energy itself.
Consciousness that flows like a river.
Up and down the spinal channel.
Bringing a special attention to the throat chakra.
Through communication,
This portal opens like a vortex.
And yet this energy center also invites us to find balance through the art of listening.
Soften now into the experience of just listening.
As the body rests.
As the breath flows.
As the eyelids become heavier.
The whole body resting.
Softening into the experience of listening.
Noticing sounds.
Sounds coming from furthest away.
Outside of the room around you.
Noticing sounds coming from within the room.
In the space around you.
Noticing the sound or rhythm of the heartbeat.
Drawing awareness deep and down and into the heart space.
Open the ears to the sounds.
Open awareness as you listen to the song of the heart.
Be open to receiving the heart's wisdom.
For the throat chakra is the portal.
The vortex through which we can communicate.
Authentically.
The love and the wisdom that resides in the heart.
What is your heart's deepest longing?
It is now time to call in this Sankalpa.
You may be working with a primary Sankalpa already.
Like a Moksha Sankalpa.
One that leads you on the path towards freedom or liberation.
Or perhaps you feel called today to use the phrase,
I speak my truth from the heart.
I speak my truth from the heart.
Mentally repeat your Sankalpa three times,
Carried forth by three breaths.
I speak my truth from the heart.
Welcome your Sankalpa to be here now.
Welcome this portal that rests in the center of the throat to become open.
To encourage the ascension of life force,
Love and wisdom.
To flow from the heart up and through the throat chakra.
Energy ascending through the spinal channel.
As the body rests,
We will now begin a rotation of consciousness throughout the body.
Bringing all of your awareness now to rest at the tip of the right hand thumb.
Resting at the tip of the right hand thumb.
Sensing and feeling any of the most subtle sensations that are already present in the tip of the right hand thumb.
Resting in the truth of this experience.
As you come to witness sensations at the tip of the thumb.
From the tip of the thumb to the tip of the next finger.
And the next.
And the next.
Tip of the little finger.
From the tips of the fingers to the knuckles.
To the palm of the hand.
Center of the wrist.
Forearm.
Upper arm.
Shoulder.
Shoulder blade.
Collarbone.
Right side of the chest.
Heart center.
All of your awareness coming to rest at the heart center.
Listening to the rhythm,
The aliveness that's present in the heart.
From the heart center to the right side of the waist.
The right hip.
Upper leg.
Lower leg.
Ankle.
Heel.
Sole of the right foot.
Tip of the big toe.
Second.
Tip of the big toe.
Tip of the baby toe.
Awareness comes to rest in the tips of the toes.
The whole right foot.
And leg.
Right side of the torso.
Arm and hand.
Sensing and feeling the whole right side body.
Deep,
Deep relaxation cascades down and through the whole right side of the body.
Sensing and feeling the whole right side body.
Give time for awareness to flow over and into the tip of the left hand thumb.
From the tip of the thumb to the tip of the first finger.
Second.
Third.
Tip of the little finger.
Sensing the tips of the fingers on the left hand.
Down to the knuckles.
Palm of the hand.
Center of the wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Shoulder blade.
Collarbone.
Left side of the chest.
The heart center.
Awareness rests in the heart for three breaths.
From the heart to the left side of the waist.
Upper leg.
Lower leg.
Ankle.
Heel.
Tip of the big toe.
Second toe.
Baby toe.
The tips of the toes.
Filled with aliveness.
As deep rest cascades down and into the left foot.
The whole left leg.
Left side of the torso.
Arm and hand.
The whole left leg.
Left side of the body now.
Sensing and feeling with an intimate attention.
The whole left side of the body.
Give time for awareness to come to rest.
In the center of the soles of the feet.
A little point of blue light.
Comes to rest in the center of the soles of the feet.
From the soles of the feet,
Awareness and light ascends up and into the ankles.
The center of the lower legs.
The shins.
Up to the knees,
This point of blue light.
Center of the thighs.
Both hips.
To the pelvic center.
Navel.
To the heart center.
Now a single point of blue light.
To the shoulder blades.
Shoulders.
Center point of the upper arms.
Tip of the elbows.
Center of the forearms.
Wrists.
Backs of the hands.
To the back of the heart space.
Back of the neck.
Back of the head.
Crown.
Crown of the head.
Center of the forehead.
Now a single point of blue light.
Rests.
Shines at the center of the forehead.
Down to the throat center.
To the pit or the hollow at the base of the throat.
A point of blue light.
Awareness rests at the pit of the throat.
As a shimmering point of blue light emerges.
The light of your awareness resting at the pit of the throat.
Sensing and feeling the whole body now.
The whole right side of the body.
The whole left side of the body.
The inner landscape of the body.
The volume or the density of the body.
To the boundary of the body.
The whole body now.
Resting.
And breathing.
Noticing the natural rhythm of the breath in the body now.
Completely effortless in the breath.
Like tidal waves,
The breath rolls in.
And rolls back out.
Sensing the rise and the fall of the navel with each breath.
As the body inhales,
The navel rises.
As the body exhales,
The navel relaxes back down towards the spine.
Breath by breath.
The rise and the fall of the navel.
And might you now begin to imagine breathing in through the navel center.
Following the river of the breath as it ascends up to the throat center.
And imagine exhaling out through the throat center.
Like a waterfall,
This energy travels back down to the navel.
Inhaling through the navel center.
Up and into the throat.
Exhaling through the throat.
And back down to the navel.
Just imagine.
Energy flows into the body through the navel.
Ascending.
Flows out through the center of the throat.
Descending back down.
Visualize the breath.
Flowing like a river.
In and out of the body.
And letting that go.
As awareness comes to a soft and comfortable place of rest at the pit of the throat.
The whole body resting in stillness.
As awareness comes to settle down and into the throat.
Sensing the breath.
Sweeping through the cave in the back of the throat.
As you breathe into this energetic center.
Begin to imagine the little bud of a blue lotus flower.
Emerging from the center of the throat.
This little flower bud.
Tightly bound her petals.
And yet with each breath.
Notice these soft petals beginning to unfurl.
Each breath.
Unfurling the 16-petaled blue lotus of the throat chakra.
16 breaths here and now.
As you witness the opening of this blue lotus that rests in the throat center.
Each breath.
Peeling back the layers.
Revealing the beauty that dwells from within.
Softening into this unfolding.
Leaning into your truth.
The truth of your authenticity.
Coming to rest as who you really are.
Allowing the beauty of this flower.
To be everywhere.
Like a fragrance.
You might imagine you could taste or smell the sweetness.
Like the delicate fragrance of the blue lotus.
Under tones of whistling.
The softness of your wisdom.
Truth.
Honesty.
The softness as you speak the truth.
Find your voice.
And share from the love and wisdom that dwells in the heart.
Coming to rest now.
As pure,
Spacious awareness.
And the fragrance of this wisdom.
Allow your awareness to be everywhere.
Like the fragrance of the most beautiful flower.
Carried by the winds.
Softening into the experience of expanded awareness.
It is now time to recall your Sankalpa.
Your truth.
You may have used the phrase,
I speak my truth from the heart.
I speak my truth from the heart.
Deeply resting.
Awake and aware.
Bathed in this blue light of the throat chakra.
Slowly begin to bring awareness back down and into the physical body.
Sensing and feeling the weight of the body resting on the earth.
And the earth beneath the body.
As you begin to welcome back in a sense of the room around you.
And the air that fills the room.
And the breath that fills your lungs.
Slowly begin to deepen the breath.
Breathing in through the nose.
You might exhale to release an audible sigh.
An expression of how good it feels to get the deep breath that you need.
Breathing in.
Let's do one more together.
And really give yourself permission to rest here for as long as you need.
To really listen to your heart.
To what the heart needs.
To live in your truth.
If you feel ready to awaken the body,
Just begin by slowly wiggling the fingers and the toes.
You might find a big long stretch.
You can let out a moan or a groan or an audible sigh.
Really easing into that freedom of self-expression.
Taking the time to roll over onto one side of the body.
Or you can take a few breaths here to really integrate your experience.
Notice what may have surfaced for you.
Notice how you feel.
Again,
My name is Kristen Rose.
I am so honored to be your guide and to share the wisdom and the deeper teachings,
These ancient practices.
From my heart to yours,
Have a beautiful day.
Namaste.
4.9 (77)
Recent Reviews
Reiki
June 10, 2025
Namaste✨💫🙏🏼🦋🪷
Anna
June 6, 2025
That felt soooo good…thank you
Pramod
May 13, 2025
Loved this practice
Jo
April 21, 2025
The right practice for today. Feeling sad about pope Francis. Thanks for a great yoga nidra
Irma
April 16, 2025
Beautiful experience, thank you so much from my heart to yours
Jeroen
April 11, 2025
Beautiful guidance as are all your meditation! I like the addition of the theme
Michael
April 10, 2025
🙏👏🙏