Namaste.
Welcome,
Luminous being.
My name is Kristen Rose,
And I feel deeply honoured to guide you on this journey of stillness and self-discovery.
Together,
We'll connect to your inner light,
Planting seeds of intention and aligning with the quiet wisdom of your heart.
This is your time to simply be,
To let go,
And to receive all that you need in this moment.
As we step into the new year,
This yoga nidra guided meditation practice invites you to connect deeply with your true nature,
Beyond the surface of goals or resolutions.
This practice invites you to rest deeply,
And to explore the quiet wisdom within,
The path of your dharma,
Your soul's purpose,
And the light of your authentic self.
I invite you now to take some time to get cozy,
And to settle down and into your yoga nidra nest.
Coming to find a soft and comfortable surface,
A safe haven where the physical body can rest deeply.
You may come to lie down on the back of the body,
Or even in a supported side-lying position.
Intuitively reach for pillows,
Blankets,
An eye covering.
Listening to your inner wisdom.
Listening to what the body needs.
Ensuring that the body feels completely relaxed and at ease.
Taking a little extra time to adjust the head,
Neck,
Arms,
Torso,
Pelvis,
And the legs.
Even the hands and the feet.
Into their most comfortable position.
And then,
Make any final little micro-adjustments.
Become 2% more comfortable here.
Cozy,
At home,
Safe and sound,
In your cocoon of deep,
Regenerative rest.
Give yourself permission to be here now.
Body,
Mind,
Breath,
Heart,
And your indwelling spirit.
Closing down the eyes now.
Relax the lower jaw.
Soften the tongue inside of the mouth.
Bringing the tip of the tongue to rest in behind the teeth.
And let's begin together by taking a gentle breath in through the nose.
Followed by a slow and masterful exhale through the mouth.
And now,
Breathing in fully.
Pause.
And then another small sip in.
Exhale fully.
Completely releasing the breath.
Again,
Breathing in.
Hold.
Another sip in.
And release.
Softening even more.
One more like this.
Inhale.
Hold.
Another sip in.
And release.
All the breath out.
And completely letting go.
The natural rhythm of your breath returns.
The body relaxing into complete stillness.
Nothing for you to do.
Nowhere to go.
The time is here.
And now.
Resting into this sacred pause.
The only moment that exists.
Here and now.
All you need to do is rest deeply.
Letting go of thoughts.
Allow the ears to become open and receptive.
As you listen intimately.
To the guidance and allow your awareness.
To softly follow the guidance of my voice.
And so with this knowing.
This heartfelt invitation.
From the Goddess Yoganidra.
Come down to rest.
And remember who you are.
Relax a little more.
And be silently drawn.
By the truth of your being.
Drawing you deeper down.
Let go.
And surrender.
To who you really are.
Through this practice.
You will plant the seed of a sankalpa.
A heartfelt intention.
Rooted in your highest truth.
To guide and nurture.
Your journey throughout the year to come.
The year ahead.
Let this be a time of alignment.
Self-discovery.
And may you trust in the unfolding.
Of your own unique path.
Trust.
That you are already on your way.
To rediscovering.
The truth of your being.
You may take a moment here now.
To notice any organic feelings of gratitude.
For being here.
For showing up.
And to all of our teachers.
To the wisdom keepers.
And to those who have shared these practices with us over time.
For the benefit of all sentient beings.
Thank you.
Resting.
So deeply now.
Feel the body becoming.
Heavier.
And heavier.
Notice the mind.
Becoming so quiet.
Still.
Like a calm and serene lake.
The eyelids.
Heavy.
The eyes.
Softening.
Into the deep darkness.
Behind the eyelids.
The eyebrows.
Smoothing out the eyebrows.
The lower jaw.
Releasing.
The ears.
Listening.
Finally attuned to sounds.
Sounds all around you.
Awareness moving from sound.
To sound.
To sound.
From sound.
To sound.
To sound.
To sound.
Coming to rest in the quiet.
Behind the sounds.
Notice the skin.
The touch of air on the skin.
The touch points where the body meets the earth.
Softening.
Melting.
Into these contact points.
And now.
Bring awareness to the crown of the head.
Visualize an orb of white light.
And slowly trace your awareness.
From the crown of the head.
Down to the left ear.
Down the neck.
The whole left side body.
Around the feet.
Up the right side body.
Back to the crown of the head.
Energetically wrapping the whole body.
In a protective cocoon.
Of healing white light.
One.
One inch of space.
Between the boundary of the body.
And this white light cocoon.
Nothing coming in.
Nothing going out.
A safe.
Quiet.
Inner sanctuary.
Give yourself over.
Completely.
Surrender to a higher power.
As you are safely held here.
Be open to receiving.
Exactly what is meant for you.
The body resting deeply.
The mind remains awake.
And aware.
Bring a soft awareness now.
To rest in the space of the heart.
Bring forth a sankalpa.
You might be working with a sankalpa at this time.
Or you may borrow the phrase.
I am a vessel of light.
Purpose.
And authenticity.
Or.
I align with the wisdom of my true nature.
I am a vessel of light.
Purpose.
And authenticity.
Or.
I align with the wisdom of my true nature.
Mentally repeat this three times.
Alongside three breaths.
And now.
As we begin to rotate.
Awareness throughout the body.
Bring this gentle attentiveness.
To each region of the body.
As it is named.
Explore sensations that are present.
The energy and vitality.
Within the body.
Awaken your true potential.
And then move on.
To the next point.
Simply follow my guidance.
And see what unfolds.
Begin by inviting.
All of your awareness.
To come to rest on sensations that are present.
Inside of the mouth.
Sensing and feeling.
Sensing the tip of the tongue.
The right side of the tongue.
Left side of the tongue.
Root of the tongue.
Inside of the right cheek.
Inside of the left.
Feel the upper teeth and gums.
The lower teeth and gums.
The space between the lips.
Tip of the chin.
Right side of the lips.
The lower jaw.
Left side of the lower jaw.
The right ear.
The outer architecture of the ear.
And deep within the inner ear.
To the left ear.
The outer folds of the ear.
And deep within the inner ear.
Both ears.
Listening.
Feeling.
Bringing awareness to rest in the space between the ears.
To the tip of the nose.
Sensing the flow of breath in the nostrils.
Bridge of the nose.
The point between the brows.
To the right brow.
Temple.
Cheekbone.
The right eye.
To the point between the brows.
The left brow.
Temple.
Cheekbone.
The left eye.
To the center of the forehead.
To the hairline.
Back of the head.
The whole scalp and hair.
Alive with sensations.
Down to the center of the throat.
Pit of the throat.
Center of the chest.
The heart center.
The right shoulder.
Wrist.
The right hand.
Palm of the hand.
First finger.
Second.
Little finger.
Tips of the fingers.
Back to the palm of the hand.
Wrist.
Shoulder.
Shoulder blade.
Right side of the chest.
Right side of the waist.
Sole of the foot.
Second toe.
Baby toe.
Tips of the toes.
All of your awareness coming to rest.
In the toes.
Right side of the torso.
Arm and hand.
Sensing and feeling your way through the whole right side of the body.
Inside and out.
The whole right side body.
Resting as sensations.
Vital energy.
Radiating throughout the whole right side body.
Give time for awareness to come back to rest in the space of the heart.
To the left shoulder.
Shoulder.
Wrist.
The whole left hand.
Palm of the hand.
First finger.
Second.
Little finger.
Tips of the fingers.
Back to the palm.
Wrist.
Shoulder blade.
Left side of the chest.
Waist.
The whole right hand.
The whole left foot.
Sole of the foot.
Big toe.
Second toe.
Baby toe.
Tips of the toes.
All five toes.
Sensing and feeling the whole left foot.
Leg.
Left side of the torso.
Arm and hand.
The whole left side of the body now.
Awareness and breath.
Coming to rest in the whole left side body.
The whole left side.
And awareness now comes back down to rest in both feet.
The centre of the soles of the feet.
Tips of the heels.
Ankles.
Backs of the knees.
Glutes.
Tip of the tailbone.
Sacrum.
The low back.
Mid-back.
The whole spine.
Centre of the forehead.
The whole body now.
Both right,
Left and back hemispheres of the body.
A 360 degree experience.
The whole body resting.
As energy.
Vital life force.
Trillions of tiny little cells.
Throughout the whole body.
As awareness rests at the mind's eye centre.
Begin to notice the natural rhythm of the breath in the body.
From this place of deep rest and stillness.
Notice the natural,
Unaltered rhythm of the breath as it flows in and out of the body.
As awareness rests at the mind's eye centre.
The point between the brows.
Could you imagine breathing in through this portal that dwells in the place of the mind's eye.
Just imagine as if you could breathe in and out of the mind's eye portal.
And now awareness descends down to the pit of the throat.
Could you imagine or visualize the breath flowing in and out through this energetic portal that resides in the pit of the throat.
Through this vortex at the pit of the throat.
Mind remains awake and aware.
As awareness descends down and into the centre of the chest.
The heart centre.
And just imagine breathing in and out through this portal at the centre of the chest.
The heart centre portal.
And now breath flowing in.
Breath flowing out.
And now allowing awareness to cascade throughout the whole body.
Sensing and feeling your way through the internal landscape of the body.
Feel the volume of the body.
The weight or density.
Navigating awareness throughout the inner landscape of your being.
Sensing and feeling within the boundary of the body.
And now turning awareness from the boundary of the body outwards.
Sensing and feeling the atmosphere of space around the body.
Noticing the ocean of air that exists around the physical body.
Sensing this outer landscape of your being.
The boundary of the body.
The vast ocean of air that exists around the body.
Awareness expanding into this external landscape.
Expanded awareness.
And now sensing and feeling both internal and external worlds.
Awareness cascades through your inner landscape.
And expands outwards to the world around you.
Sensing and feeling both inner and outer worlds.
At the same time.
Within the boundary of the body.
And outside of the boundary of the body.
Now as if no boundary exists between inner and outer worlds.
Sensing both simultaneously.
There cannot be one without the other.
Sensing inside and out.
You are an integral part of it all.
Resting peacefully.
At ease.
A place of equanimity dwells within.
Resting peacefully.
And now inviting awareness back to rest between the brows.
Turning inward.
Coming to rest behind the forehead.
Or to the center of the brain.
Drawing inward to the pineal gland.
The source of the amrit.
The golden nectar of immortality.
From this space behind the forehead.
Or the center of the brain.
Visualize a golden egg.
Floating in the darkness.
Observe its spherical shape.
Texture.
Golden hues.
Shimmering as light.
This golden egg.
Floating in a vast infinite field of darkness.
Magnetically drawn in one direction.
Slowly spinning.
Awakened by the light of your awareness.
Observe it.
Remain curious of its nature.
For it contains infinite potential.
This golden egg.
A tiny crack appears.
And from this crack in the shell.
The most radiant light emerges.
The brightest beam of light you've ever seen.
Like the dawn of a new day.
Beaming out and into the beyond.
From this tiny crack.
The shell begins to crumble.
Falling away.
Dissolving into space.
And what is left is this shimmering orb of golden light.
Once contained in this golden egg.
The light of the self revealed.
Radiating outwards in all directions.
Beyond the confines of the human body.
This light of the self.
Bathed in its beauty.
In awe of its presence.
Humbled in the knowing.
The remembering.
That this light lives within you.
It's always here.
It's always been here.
Resting now.
As the light within.
Resting as being.
As light energy itself.
This omnipresent force.
Resting as expansive light.
Pure spacious awareness.
Everything the light touches.
Awareness is everywhere.
Infinite.
Resting as awareness itself.
Your true nature.
And slowly now.
It is time to recall your Senkalpa.
I am a vessel of light,
Purpose and authenticity.
Or I align with the wisdom of my true nature.
Mentally repeat your Senkalpa.
Three times or more.
Slowly and mindfully.
Bring awareness back down towards the body.
Towards the body resting on the earth.
Silently drawn down and in by the breath in the body.
The breath invoking awareness to spread throughout the body.
Tuning into the rhythm of the breath.
As you notice the breath,
Begin to welcome back in a sense of the room around you.
The walls of the room.
Feel the earth beneath the body.
And together let's take a gentle breath in through the nose.
Out through the mouth.
Bring awareness down into the hands and the feet.
And when you feel ready,
Slowly begin to wiggle the fingers and the toes.
You may start to nod the head from side to side.
Introducing little movements to the body.
Start to reawaken the body and the mind.
You may reach the arms up overhead and take a gentle nourishing stretch.
Bend the knees and roll over onto one side of the body.
And give yourself time to rest here.
To integrate.
To bathe in the afterglow of your experience here today.
Remember your Sankalpa.
Your heartfelt intention.
You are so welcome to rest here as long as you need to.
I'd like to thank you so much for choosing to practice with me today.
For trusting me to be your guide.
I would love to hear from you in the comments.
As many of you have been here for some time.
This has been quite a year.
And it has been so beautiful to see this community,
This global online community grow and thrive as we support one another.
As we love on one another.
And this really has a powerful impact to bring more peace and more love into the world.
To all sentient beings.
So thank you for being here.
I look forward to our journey into the new year ahead.
May you all be happy.
May you all be healthy.
May you all be peaceful.
And may you all be free.
Namaste.
