Welcome to this practice of Yogunidra.
This practice has been created to help you connect in with a deep sense of gratitude,
A deep sense of connection to your heart space.
I invite you to find a comfortable position resting on the floor,
In the position of Shavasana.
Finding whatever comfort and supports you need,
Perhaps cushions,
Blankets,
Support under the knees,
Whatever it looks like to bring you into a position of support,
To let the body be held.
So take your time as you welcome yourself into this space and as you arrive,
Moving and wiggling and shape shifting in order to find yourself in a grounded,
Centered,
Restful position.
As you settle into this space,
Sweep your awareness up and down the body,
Checking in for any pockets of tension,
Any spaces that need to shift,
Letting the entire body be held.
Give yourself permission now to be supported,
To receive the medicine,
To receive the rest.
This practice is a chance for you to experience deep rest within your body,
While the mind stays aware.
As we journey through the layers within the body,
We can take this time to come into a deeper connection with ourself.
However,
There is no need to have expectation of this practice.
No need to consider whether you are doing it right or wrong.
Whatever arises during the practice is beautiful and perfect.
So do what you need to do to be able to commit to stillness.
Do what your body needs now before the practice begins.
The practice of Yoganidra now begins.
As you rest here in this space,
Begin to draw the senses from the external world to the internal world.
Notice the sounds outside of the space that you're resting in.
What can you hear?
Where do the sounds take you?
And then start to spiral that attention closer within,
Within the space that you're resting in,
Within the room.
What are the sounds that you can hear within?
And now draw that awareness closer to you,
Closer still to within the body.
Drawing all of your senses to come within yourself.
The breath,
The heartbeat,
The connection and sensation of the blood pumping through your body.
Draw this awareness within now.
Pay deep attention to the sensations.
Within our Yoganidra practice there is an opportunity to invite a sankalpa,
A heart prayer,
An intention or personal resolve that will help you connect to your deepest truth.
This is a chance for you to ask and receive guidance as to how you can live your most aligned and purposeful life.
What is it that your heart desires?
What is it that your soul craves?
Take some time to consider what this is and then frame it in a positive I am statement as though it's already in existence.
For example,
I am love,
I am peace,
I am rested.
Now take some time and see if this bubbles up to the surface and if it doesn't that's okay,
Just be with the space.
If it does then I invite you to repeat this I am statement to yourself three times now,
Planting it deeply into the heart space,
Deeply into the mind.
And now let go of the sankalpa,
Let go of this intention and trust that it is already beginning to work its magic.
As we journey through the body coming deeper into connection with your truest essence we start at the physical body,
Anamayakosha.
This is a simple awareness of parts of the body,
There is no physical movement,
It is simply moving your attention from the places that I mentioned.
Beginning with the right hand thumb,
Place all your attention and awareness into the right hand thumb.
First finger,
Second finger,
Third finger,
Little finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Tip of the shoulder,
Arm pit,
Side of the rib cage,
Side of the waist,
Hip.
Thigh,
Knee,
Ankle,
Top of the foot,
Sole of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Little toe.
Now shift your awareness up to the left hand thumb,
Bring all your attention into the left hand thumb.
First finger,
Second finger,
Third finger,
Little finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Tip of the shoulder,
Arm pit,
Side of the rib cage,
Side of the waist,
Hip.
Thigh,
Knee,
Ankle,
Top of the foot,
Sole of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Little toe.
Now bring your awareness to the soles of both feet,
To the heels of both feet,
The back of both calves,
The back of both knees,
The back of both thighs,
Both buttocks,
The lower back,
Middle back,
Upper back,
The entire spine,
From the base of your spine all the way to the back of the neck,
Back of the head,
Crown of the head,
Forehead,
Left eye,
Right eye,
Tip of the nose,
Left nostril,
Right nostril,
Left nostril,
Left nostril.
Left nostril,
Right nostril,
Top lip,
Bottom lip,
Tip of the chin,
Centre of the throat,
The collar bones,
The chest,
Your navel,
Your lower belly,
Both hip bones,
Both thighs.
Both knees,
Both ankles,
The tops of both feet.
Now bring your awareness to the entire front of the body.
And now bring your awareness to the entire back of the body.
Bring your awareness to the entire right side of the body.
And now to the entire left side of the body.
Now bring your awareness to the whole body.
The whole body.
The whole body.
Remind yourself now that you are practicing yoga nidra.
You will remain awake and aware.
We now journey into the energetic body,
Pranamaya kosha.
This is the subtle layer.
Begin to observe the natural ebb and flow of your breath.
The inhale and the exhale.
No need to change anything,
Just simply observing how the breath is in this very moment.
Noticing the sensations in the nostrils,
In the chest,
In the belly.
Noticing all the subtle little movements,
All the little gaps and spaces that shift and move within the breath.
Just notice,
Witness,
Observe.
See the breath flowing in and flowing out.
Feel the breath flowing in and flowing out.
Just be here with the breath flowing in and flowing out.
And silently repeat to yourself on every breath in and every breath out.
I am breathing in.
I am breathing out.
I am breathing in.
I am breathing out.
No need to change anything about the breath.
Just be here for the next few moments,
Just focusing on I am breathing in.
I am breathing out.
And now let go of the focus on the breath.
Remind yourself,
I am practicing Yoga Nidra.
I will remain awake and aware.
We now have the opportunity to journey into the mind layer,
Manamaya Kosha.
This layer is the bridge between our inner and outer worlds.
And we connect to this through opposite sensations.
Start to let the body feel heavy.
Connecting to this sensation of extreme heaviness.
As though your body was made of rock and lead.
As though your body was full of earth and was grounding you deeper and deeper into this sense of heaviness.
And notice how it feels,
What arises within you when you connect to the sensation of extreme heaviness.
Heaviness.
The whole body feels heavy.
And now let that sensation go and come to the opposite sensation of lightness.
Lightness.
As though the body was as light as a feather.
Drifting,
Floating,
Almost lifting up above the ground.
Connect with this feeling of lightness.
Be present with this sensation of lightness in the body.
The whole body is light.
And now let go of that sensation.
And start to think of a time in your life where you felt something was lacking.
Lack.
When you felt there was a lack in your life.
Something that you didn't have,
Something that was missing.
And then letting go of the thought or the memory of this and just connecting with the sensations of what it felt like to be in a place of lack.
And then letting go of this sensation and connecting with a feeling of abundance.
A feeling that you have everything you need within you.
There is nothing that you are lacking.
A time in your life perhaps where you felt abundant with energy,
With vitality,
With everything you needed.
And letting go of the memory and just connecting with the sensations that abundance brings to the body.
Abundance.
And now let go of that feeling and remind yourself that you are practicing Yoga Nidra.
You will remain aware and awake.
As we journey deeper within this practice we now reach Vijanamaya Kosha.
The intuitive body.
The wisdom layer.
We connect to this through visualizations.
I invite you now to bring your attention to the space between the eyebrows.
Chidakash.
And imagine that the space here is a projector screen for visual imagery to be shown.
Trusting that the first picture,
The first visuals that you see are absolutely perfect.
Simply listen to the words and let the picture arise.
An acorn on the ground.
A blue cloudless sky.
A red front door.
Flowing water.
A beautiful redwood tree.
A golden sunrise.
A treasured pet.
Your reflection in a mirror.
The yin and yang symbol.
A campfire.
Your favorite shoes.
A glitter ball.
Raindrops on a window.
Someone you love.
Your beating heart.
Now stay with the image of your own beating heart.
Tune into this internal drumbeat that is a continuous reminder of your body's dedication to enabling you to fully experience this human adventure.
With every single heartbeat you have the opportunity to connect with this sacred portal.
It is a physical and energetic space within your beautiful being.
It's a space that can guide and teach you the deepest truths about yourself and your desires.
Stay with the visual and sensory experience of your own heart beating.
Perhaps you can even hear or feel this natural rhythm as you lay here.
Or perhaps you can simply imagine the sound that your strong and beautiful heart would make pumping and beating continuously.
Allow this connection to soothe and nourish your nervous system taking you deeper and deeper into relaxation.
Now bring your attention to the space between your eyebrows once more.
Chidakash.
And picture your beating heart on this projection screen in your mind.
Watch carefully and curiously what does that vision look like.
As you continue to watch your beating heart you begin to see a soft metallic gold liquid starting to bathe your heart space.
It begins in the centre of your heart and slowly expands out through the chambers of your heart into the space around it.
Into the lungs and the rib cage until you can see your whole chest filled with a beautiful lava like liquid gold.
This molten liquid gold continues to spread into your neck and head,
Down your arms,
Into your fingertips,
Through your torso,
Into your pelvis,
Down your thighs,
Your calves and into your feet until every single part of you is filled with gold.
Now connecting once more to your heartbeat and knowing that with every beat there is more and more liquid gold being pumped around your body.
Each pulse of your heart's energy,
This liquid gold is washing over your entire being,
Your internal organs,
Your muscles,
Your fascia,
Your bones.
And your whole being now,
Your whole body is saturated with this beautiful luminous miraculous liquid gold.
Now as you lay here,
Take your time to connect with each heartbeat and watch this gold spread into every corner of your being and know that you are full.
You are pure liquid gold.
This is the gold of gratitude.
Stay with the image of golden liquid filling your entire body and focus your attention on gratitude.
Watch now as the liquid gold begins to metamorphosize into a vision of someone that you are grateful for.
Allow the magical essence of beautiful liquid gold to encapsulate your object of gratitude.
And as you focus your attention on gratitude for another being,
Allow your heart to swell and expand in your chest.
Watching the gold as you feel pure gratitude and pure love,
Pure compassion radiating through your entire body.
And now as you connect with this feeling of gratitude,
This feeling of fullness and appreciation for another,
Begin to watch the liquid gold shift back into your own body,
Bringing with it a sense of gratitude towards your own self.
This golden nectar contains pure appreciation for the body that you are housed in.
Gratitude for the sensations and messages that your body gives you constantly.
Gratitude for every heartbeat,
Every pump of blood,
Every breath your lungs take,
Every thought your mind thinks,
Every laugh,
Every tear,
Every moment of joy and wave of sadness.
Gratitude for spending each day in this vessel,
In this human experience.
And as you fill yourself with this golden glow of gratitude,
Allow yourself to feel love,
Appreciation,
Compassion and kindness towards yourself.
Let go of any comparison or criticism.
Let go and forgive yourself for anything you need to forgive.
And just bask in this feeling of love and kindness for yourself,
For your body,
For your being.
The gift of gratitude is the ultimate healing energy and is something that is always available to you.
So stay now for a little longer in this healing energy for just a fraction more and let it wash over your entire being as you rest here in gratitude with a quiet mind and a soft relaxed body and feel this abundant golden glow of your heart.
Thank you.
Sankalpa,
Sankalpa,
Sankalpa.
Allow your Sankalpa,
Your heart's prayer,
Your I am statement to return to your heart space now,
To return to your mind.
And now watch yourself inscribe this positive I am statement into the center of your heart using the liquid gold that has filled your entire being during this practice.
See it there,
Observe it and let it sink into your entire being.
And now silently repeat your Sankalpa to yourself three times.
Now let go of your Sankalpa and start to reconnect to the external world.
Start to bring your senses back into the present moment and just remind yourself of the space that you're resting in by connecting with the sounds,
Sensations,
The smells,
The sense of touch,
Feeling the body on the floor.
And perhaps even starting to deepen the breath and letting the breath reach down into the fingertips,
Into the toes to start to slowly reawaken.
The practice of Yoga Nidra is now complete.
Hari Om Tat Sat,
Hari Om Tat Sat,
Hari Om Tat Sat.
Be here and rest for as long as you like.
And when you're ready,
Gently bring yourself back into the present reality with stretches and movements,
Whatever feels good to you.
Allowing yourself the time to reintegrate,
To reconnect,
But staying with this beautiful sense of gold and gratitude,
Staying connected to your heart space throughout.
Thank you for sharing this practice with me.
Namaste.
