Namaste.
My name is Kristen Rose and welcome to this Yoga Nidra practice to rest peacefully into your own personal sanctuary,
A safe haven or refuge where you can call upon the wisdom,
Protection,
Guidance and support of your animal or spirit guide.
Please take a few moments to sink down and into your little Yoga Nidra nest,
A place of comfort where you can rest in stillness for an extended period of time.
Within this deep rest temple you might feel called to lay in supine on the back of the body,
An ideal posture for encouraging the free flow of life force energy throughout the body.
You might tuck a pillow in behind the head or behind the knees,
Drape a blanket over you for warmth and reach for an eye pillow or covering to help block out any light.
Notice if there are any final micro adjustments you could make to become even just 2% more comfortable here.
Your Yoga Nidra practice begins now.
Allow yourself to be magnetically drawn down and into a peaceful place of stillness and the purest essence of rest itself.
Releasing the momentum of your day or your week and finding comfort in knowing that you are here.
For now it is time to rest so deeply.
Here you'll be effortlessly guided into a deeply relaxed and meditative state of wakeful sleep where consciousness rests at the level of the subconscious,
Observing subconscious needs and desires to bring forth or summon the wisdom and protection of your animal or spirit guide.
Find comfort and safety in the company of this sacred being from within,
Knowing that once that sacred bond has been established,
This being can travel with you anywhere,
Supporting you any time that you need it.
We'll begin with a few deep breaths to calm and soothe the nervous system.
Breathing to your own capacity,
Gently finding a longer,
Smooth,
Slow exhale.
From the very tip of your next exhale,
Breathe in to the count of 1,
2,
3,
4.
Exhale 6,
5,
4,
3,
2,
1.
Inhale 1,
2,
3,
4.
Exhale 6,
5,
4,
3,
2,
1.
Inhale and gently lengthen the count into the exhale.
At your own pace now,
A few more rounds.
Release the count.
The natural rhythm of your breath returns.
Be still now,
No effort needed.
Quiet the thinking mind.
As you bring awareness now to the mind's eye center,
The energetic clearing between the eyebrows,
Welcome a sense of softening into the mind's eye.
The mind's eye opening up,
Relaxing all of the tiny muscles across the forehead,
The eyebrows,
Temples,
Cheekbones,
Softening the regions around and behind the eyes as the eyes rest down towards the back of the head.
Drawing your awareness inward,
From the mind's eye to the ears.
Notice the ears,
Open and receptive,
Intimately listening to the resonance of sounds that are present all around you.
Sounds coming in from the right side of the space,
And sounds coming in from the left,
Within the ocean of air all around you.
Notice the temperature,
The gentle touch of air on the skin,
On the skin,
The texture or weight of your clothes and blankets,
And the earth beneath your body.
Still,
Dense,
Welcoming you home as you greet her with an open heart,
A deep sense of trust,
For this is always a place you can come back home to.
Let yourself be silently ushered deeper and deeper down into her embrace,
Returning home to where you have once come from.
Our bones made of earth,
Our bodies made of water,
There's breath in our lungs,
And the fires of creativity and passion in our bellies.
We come from the natural world,
And so you might welcome this experience as a homecoming,
Returning home to your true nature,
Within the stillness.
There's a song in your heart,
Listen now to the song of the heart.
What is the heart calling for?
What does the heart need?
Allow this song to be completely unique to you.
Call upon your sankalpa,
A heartfelt resolve for this practice,
Or for your life,
Your lifelong journey across eons,
Lifetimes.
What song or sankalpa might guide you towards the most radiant version of you?
You might feel called to use the phrase,
I surrender to the mystery of life itself,
And trust that the universe supports me always.
Mentally whisper this inwardly,
To your heart,
Like you were sharing a secret to a beloved,
Three times alongside three breaths.
Allow your sankalpa to ripple throughout your body with each breath,
This tidal wave of your heart's wisdom cocooning all of your cells,
A loving embrace.
As you rest here,
We will begin a rotation of conscious awareness throughout the body,
Trust,
And with compassionate awareness,
Simply notice sensations that are already present present at each point.
Become aware of the vitality,
Energy,
And aliveness,
The radiance that already exists within you,
Simply just bringing your awareness to it.
Notice sensations that are present within the mouth.
Sensing the tip of the tongue,
The root of the tongue,
Inside of the right cheek,
Inside of the left cheek.
Feel the upper teeth and gums,
The lower teeth and gums,
The bottom lip,
Upper lip,
Tip of the nose,
The flow of air in the right nostril,
The flow of air in the left nostril,
The bridge of the nose,
Center of the forehead,
The right brow,
Temple,
Cheekbone,
Eyelid,
The right eye,
Warm and radiant,
The right ear,
The outer folds of the ear,
Sensing deep within the ear.
Notice the ear attuned to sounds,
Listening back to the center of the forehead,
The left brow,
Temple,
Cheekbone,
Eyelid,
The left eye,
Radiant with sensations,
Sensing both eyes and the darkness behind the eyelids,
Surrender into the healing darkness,
The left ear,
The outer folds of the ear,
And deep within the inner ear,
The left ear biologically attuned to sounds,
Listening back to the center of the forehead,
To the crown of the head,
Back of the head,
Center of the brain,
Awareness like a tuning fork,
Reverberating relaxation into both hemispheres of the brain,
The deepest inner folds softening,
Awareness flows down to the back of the throat,
Pit of the throat,
Center of the chest,
The heart center,
Over to the right shoulder,
Tip of the elbow,
Center of the wrist,
Palm of the right hand,
Tip of the thumb,
Tip of the first finger,
Second,
Third,
Little finger,
Sensing all of the fingers and the spaces between the fingers,
A sense of aliveness within the volume of the whole right hand and arm,
Buzzing with vitality to the right side lung,
Expanding and contracting with each breath,
To the right hip,
Below the knee,
Ankle,
Heel,
Ball of the foot,
Tip of the big toe,
Tip of the second toe,
Third,
Fourth,
Baby toe,
All five toes and the spaces between the toes,
Welcome a sense of aliveness,
Energy in the whole right foot and leg,
The whole right side of the body,
Awareness now resting in the whole right side body,
Breathing awareness and life force energy into the whole right side of the body,
And simultaneously the left hemisphere of the brain,
Together sensing and feeling the whole the whole right side body,
Left hemisphere of the brain,
Bring awareness back to the heart center,
Now over to the left shoulder,
Tip of the elbow,
Center of the wrist,
Palm of the hand,
Tip of the thumb,
Tip of the first finger,
Tip of the second finger,
Third,
Little finger,
Sensing all of the fingers and the spaces between the fingers,
A sense of aliveness and aliveness within the volume of the whole left hand,
The left arm,
To the left side lung,
Expanding,
Contracting with each sacred breath,
To the left hip,
Below the knee,
Ankle,
Heel,
Ball of the foot,
Tip of the big toe,
Tip of the second toe,
Third,
Fourth,
Baby toe,
All five toes and the spaces between the toes,
Feel a sense of aliveness,
Energy,
Whole left foot and leg,
The whole left side of the body now,
Breathing awareness and life force energy into the whole left side body,
And simultaneously the right hemisphere of the brain,
Together sensing and feeling the whole left side body and right hemisphere of the brain,
And now sensing both hemispheres of the body,
Right and left and both hemispheres of the brain,
Simultaneously,
Awareness cascading throughout the whole body,
The whole body,
Whole body,
The whole body now,
An internal cosmic fabric,
A field of sensations,
Deeply interwoven,
Organically working and thriving together,
Effortlessly,
The whole body resting and regenerating as you are nestled into deeper and deeper rest,
By the waves of the breath,
Notice how you are already breathing,
The breath flowing in and the breath flowing back out,
What a beautiful gift the breath truly is,
Each inhale a gift from the universe,
And each exhale we return that gift with gratitude,
And the ocean of air all around you,
Breathing you,
Breathing life force energy into the body,
Sensing each individual breath in the lungs,
The lungs inflating and deflating,
All of your cells,
Breathing,
Expanding and contracting with each breath,
Trillions of tiny little cells,
And the spaces between the cells,
Being breathed,
The whole body breathing in,
The whole body breathing out,
Be swept away,
Cradled by the soft winds of the breath,
And now bring all of your awareness down and into the back of the body,
Sensing and feeling the whole back hemisphere of your body,
The volume,
The density,
The intricate matrix of the back hemisphere of the body,
To the boundary of the body,
Where the body meets the earth,
Where you feel grounded,
Held,
Supported,
Awareness resting in the whole back side of the body,
On your next inhale,
Bring awareness to surface up and into the front hemisphere of your body,
Awareness resting in the whole front side of the body,
A sense of openness,
Openness,
Spaciousness,
As awareness rests in the whole front side of the body,
On the next exhale,
Allow awareness to descend back down and into the back of the body,
Where you are held,
Child of the earth,
Sensing and feeling the whole back side of the body,
And again,
The inhale draws your awareness up and into the front hemisphere of the body,
Child of the stars,
Sensing and feeling the whole front side of the body,
And now sensing both the front and back hemispheres of the body simultaneously,
Simultaneously,
Equally dividing your attention to sense the front and back sides of the body,
At the same time,
The whole body,
The whole body,
The whole body resting in the natural world,
Inviting awareness now to the mind's eye centre,
Condensing all of your awareness like a drishti at the mind's eye,
And might you begin to imagine walking barefoot on a lush forest path,
Feel the soft warm earth beneath your feet,
The soil between your toes,
Toes,
Sense and feel her aliveness,
Mother earth,
Welcome in the fragrance of moist soil,
The essence of the trees,
Oak and spruce,
Touched by the sweetness of lilacs,
And a floral understory,
Where the birds and the bees drink sweet nectar from mother earth's veins,
Tracing your fingertips along the bark of the trees,
Walk along this sacred path,
Path,
Gazing upon the beauty of the forest,
The natural world all around you,
The air is warm and sweet,
The gentle whispers of the wind blows through the trees,
Through the ferns and tall grasses,
Run your fingers through their hair as you walk through this overgrown path,
Not one made by the tread of human feet,
But a narrow path,
Walked upon by the animals and spirits,
A path many have walked before you,
The imprint of their hooves or soft paws,
Now blending into yours,
Drink in the essence of the forest,
Step by step,
Welcome in the medicine of this sacred place,
Place,
As you walk,
In front of you now,
You arrive at a clearing,
The sun is shining through the canopy,
And there's a crystal clear pool of water,
The sound of a soft trickle,
As the sacred waters fill this oasis,
With the healing waters from earth,
Sea and sky,
Find yourself here,
Sitting next to this crystal pool,
Notice everything around you,
The most beautiful blissful place in nature,
Be held here,
One with the trees,
And soon you begin to hear a drum,
The beat of a drum that calls forth an animal or spirit guide,
Be open to receiving their presence,
Their company,
Notice who or what arises,
Perhaps you see their image reflected in the pool of sacred waters,
Or perhaps this being comes to sit next to you,
Welcome their presence,
Gaze upon them with gratitude,
Open arms,
And may you find comfort in their presence here and now,
Notice what animal or spirit guide has been revealed to you,
Notice what they look like,
The color of their hair or fur,
The contours and color of their eyes,
The seat of their soul,
Be present here,
Notice the energy their presence brings forth,
A sense of comfort,
A sense of protection,
A deep sense of trust arises,
For you know this being,
You have always known this being,
Perhaps just forgotten,
Notice what message they might have for you,
What energy is being channeled here,
Know that they are here to protect you,
To guide you,
A being that you can always call upon,
Be here now,
In the comfort of their company,
Being held,
Protected,
Guided,
Supported,
Completely at peace,
Pure peaceful awareness,
In this sacred refuge,
And perhaps this being invites you to walk with them,
To walk alongside them now,
To follow this path,
See where this path takes you,
Knowing that you have their guidance now,
They are always here for you,
This is always a place you can come back home to,
Walk this path with them now,
And may you thank them,
For gracing you with their presence,
Their guidance,
Wisdom,
And protection,
Into regions that are unknown,
But knowing that you are safe,
And that you are always held,
Release the imagery imagery of this experience,
But know that the feeling tones and the wisdom live within you now,
A palace you can always come back home to,
Resting now,
As pure spacious awareness,
Welcome peace to flow through you,
Pouring into yourselves,
And rippling out and into the universe,
Become one with all that there is,
Allow your awareness to be everywhere,
And in everything,
For you are all that there is,
All that there ever has been,
All that there ever will be,
Welcome home to the essence of your true nature,
Pure awareness itself,
It is time now to recall your sankalpa,
Into the deepest realms of the subconscious mind,
Mentally repeat this sankalpa three times,
I surrender to the mystery of life itself,
And trust that the universe supports me,
Knowing that you are held here,
Knowing that the universe will always provide what you need,
Simmer now in the medicine of deep rest,
The experience of deep rest lingers,
As you bring awareness down,
Back,
Into the physical body,
Down to the earth beneath your body,
Sensing the flow of breath in your lungs,
Begin to deepen the breath,
Start to welcome in a sense of your surroundings,
The walls of the room,
And where you are in the room,
Take a deep breath in through the nose,
And out through the mouth,
In through the nose,
And out through the mouth,
One more breath,
Breath,
Notice how you feel,
Slowly starting to emerge back into a wakeful state of consciousness,
Take your time,
Simmering in how good it feels,
To witness the body in deep sleep,
While the mind remains awake and aware,
So simple and yet so deeply profound,
With you now comes the guidance and protection of your animal or spirit guide,
And if this animal or being did not come to greet you here today,
That's okay too,
It can take some time to cultivate this sacred bond,
Know that the more you return to your yoga nidra practice,
The more this wisdom will be revealed to you,
For everything that you need,
Everything that you long for,
Already exists within you,
You are so welcome to linger in stillness and rest for as long as you need,
I would invite you to remove your headphones and save the closing of this practice for later,
If you are feeling the urge to move,
Just begin by wiggling the fingers and the toes,
Gently brushing the thumbs against the fingertips,
Nodding the head from side to side,
You might find a gentle stretch,
A yawn,
A moan or a groan,
As if you just woke up for the first time today,
Take it slow,
There's no rush,
Again my name is Kristen Rose and thank you so much for being here today,
I am just so honored to be your guide,
For together we thrive,
May you all be happy,
Healthy,
Peaceful and free,
Jai Bhagwan,
Namaste.
