Yoga Nidra Connecting To Community
Yoga Nidra to address your emotional need to be part of a wider community. One of your nine emotional needs, being part of a wider community will prevent you from becoming isolated. This practice will help you feel connected to a community of fellow Yoga Nidra participants as well as the community you belong to. As you rest deeply in the practice and connect with your Crown Chakra and the community of nature that is available to you at all times.
Transcript
Welcome to this practice of Yoga Nidra for feeling part of a wider community,
One of your emotional needs as a human being.
My name is Anne-Marie and I will be your guide today as I invite you to consciously move your attention to your crown chakra as you connect deeply with this energy centre,
Your seventh energy centre,
The centre that connects to the ether,
To source energy,
The spiritual force energy which is greater than you,
Your higher power.
Your crown chakra rests at the top of your head where your pituitary gland is located,
Your sacred gland.
Each chakra in your body has its own biological makeup,
Its own glands,
Hormones and chemicals as well as individual mini brains,
The plexus of neurons and therefore its own mind.
As you lay your body down on your mat,
The bed,
The earth,
Feeling the gravitational pull of the earth beneath you.
As you connect with the surface beneath you and allow your body sink into the earth as you sense your body gently softening without having to change anything.
Just allowing your body to find a comfortable position for your practice.
Just naturally what feels comfortable for your body.
Perhaps placing your arms by your side with your palms facing upwards or slightly inwards,
Allowing your legs fall slightly to the side as your feet flop near the earth.
You may like to place a cover over your body so that you can stay warm and snuggle deeper into the soft embrace of the earth.
You may like to place pillows under your head,
Under your knees,
Perhaps even under your feet.
Wherever feels comfortable for you as you trust that the earth will hold your body as you allow yourself drift into a deep rest.
The space where you are resting now is your sacred sanctuary from the outside world,
Allowing you to connect with your inner world.
As you guide your attention to your breath,
I will invite you to practice a breathing exercise which will bring the energy up to your crown chakra.
As you contract the intrinsic muscles of your lower body,
Your root chakra area and at the same time take in a slow steady breath through your nose.
While guiding your attention to the top of your head where your crown chakra is located.
And as you breathe out,
Release the contraction and feel the energy flowing back down to your root chakra.
Continue this breathing practice for a few more rounds and notice the energy flowing between these two chakras.
This breathing practice connects you with a community of higher energy in the ether,
The universe,
The quantum field where you can connect to your higher power and meet yourself,
Your authentic self,
The person you are without all the conditioning and programming.
As you leave behind any outdated belief systems that keep you from moving forward,
Connecting to the community of forces available to you in the quantum field of infinite possibilities as you lighten your load.
The practice of yoga nidra now begins as you enter a state in between awake and asleep.
Drifting into a state of deep rest,
Trusting you are being held in a community of higher beings along with everyone else practicing yoga nidra today.
The community of energy from the earth beneath you,
The soil,
The roots of the trees,
The seeds,
The bulbs,
The fungi,
The mycelium,
All the fertile new beginnings murmuring beneath the surface of the earth.
The community of energy above you,
The sun,
The moon,
The clouds,
The wind,
The rain,
The stars as they alchemise and communicate and bring all the energies of air,
Fire,
Water,
Earth.
The seasons of spring,
Summer,
Autumn,
Winter in unison with one another.
Your crown chakra is opened up with these energies as guidance for your sankalpa,
For your practice arrives into your awareness as you set your intention for your practice today.
Your I am statement of intention enveloping your crown chakra with infinite wisdom of what it is you deeply need.
If you have a sankalpa continue using that one or if you'd like to use one specifically for this practice you may like to use I am guided by my higher power.
Repeat your sankalpa three times now.
Then allow your sankalpa drift into the ether and the infinite field of possibilities to connect with the community there.
Then guide your attention to your crown chakra,
Your seventh energy centre.
The colour is ultraviolet.
Holding your attention here as you breathe deeply and imagine your breath entering your pituitary gland,
The sacred gland located in your crown chakra.
As you bring in sense of deep compassion for the community of air,
Fire,
Water and earth and all the wonderful creatures of the world.
The ultraviolet light envelops your whole body,
Every chakra,
Every organ,
Every cell and flows through your bloodstream.
The ultraviolet light follows my voice as I guide you to different parts of your body.
Starting with your crown chakra and moving down to your brow centre,
To your right temple,
Your right eyebrow,
Your right eye,
Your right cheek,
Your mouth,
Your tongue,
The back of your throat,
Inside your right cheek,
Inside your left cheek,
Your whole mouth,
Tongue,
Throat,
Right cheek and left cheek.
Moving out of your mouth and down to your right shoulder,
Your right upper arm,
Your right elbow,
Your right lower arm,
Your right wrist,
Your right thumb,
Index finger,
Middle finger,
Ring finger and little finger.
The palm of your right hand,
The back of your right hand,
Your whole right hand.
Back up your right arm to your right shoulder,
Your right underarm,
The right side of your ribcage,
Your right waist,
Your right hip,
Your right hamstring,
Your right knee,
Your right shin,
Your right ankle,
Your right big toe,
Second toe,
Third toe,
Fourth toe and little toe.
The top of your right foot,
The sole of your right foot,
Your whole right foot,
The whole of your right leg,
The whole right side of your body and then back to your heart centre.
The ultraviolet light holding your awareness for a moment here before gently guiding your attention to your throat centre,
To your brow centre,
To your crown centre and down to your left temple,
Your left eyebrow,
Your left eye,
Your left cheek,
Your mouth,
Your tongue,
The back of your throat,
Inside your right cheek,
Inside your left cheek,
Your whole mouth,
Tongue,
Throat,
Right cheek and left cheek.
Moving out of your mouth and down to your left shoulder,
Your left upper arm,
Your left elbow,
Your left lower arm,
Your left wrist,
Your left thumb,
Index finger,
Middle finger,
Ring finger and little finger.
The palm of your left hand,
The back of your left hand,
Your whole left hand.
Back up your left arm to your left shoulder,
Your left underarm,
The left side of your ribcage,
Your left waist,
Your left hip,
Your left hamstring,
Your left knee,
Your left shin,
Your left ankle,
Your left big toe,
Second toe,
Third toe,
Fourth toe and little toe.
The top of your left foot,
The sole of your left foot,
Your whole left foot,
The whole of your left leg,
The whole left side of your body.
Then back to your heart centre,
Guiding the ultraviolet light to your back body now,
Moving from right to left swiftly.
The back of your right ankle,
The back of your left ankle,
Both ankles together.
Your right calf,
Your left calf,
Both calves together.
The back of your right knee,
The back of your left knee,
The back of both knees together.
The back of your right thigh,
The back of your left thigh,
Both thighs together.
Your lower back,
Your middle back,
The top of your back,
Your whole back resting on the earth.
The back of your right arm,
The back of your left arm,
Backs of both arms together.
The back of your neck,
The back of your head,
Your whole back body and head.
The whole of your front body and head,
Your whole entire body,
Your whole entire body,
Front and back,
Your whole entire body.
Guiding your attention to your crown chakra once more,
Illuminated by the ultraviolet light.
Allow your body to witness the mental and emotional consciousness without bringing any story to it.
Allow a sense of unity flow through your body now.
The unity of every part of your body flowing without effort.
Feeling how it feels when everything is united.
Then let that drift away and bring a feeling of divided energy into your body.
How it feels when the energy is divided and not flowing in unity.
Then allow that drift away and bring both together,
The unity and the divided,
The balance of both.
Now bring a sense of individuality into your being,
You as an individual,
A unique being in the world.
Then allow that drift away as you bring a sense of community into your awareness.
The togetherness of being in community,
The energy of a collective presence.
Then allow that drift away and bring both together,
You the individual,
Unique being in the collective community.
The balance of both and.
Bringing all of these together,
Unity,
Divided,
Individual and community.
Can all these flow in harmony together in your awareness now.
The wisdom that each of them bring individually and collectively,
Without any narrative,
Just the innate wisdom of the energies.
As you release these energies,
Connect back to your crown chakra.
As I guide you on a visualisation to deepen your connection to your sacred pituitary gland.
Imagine that the ground beneath you turns to sand and you find yourself lying on a golden beach.
The sand is hot,
The sun is shining.
You feel the heat envelop your whole body as you connect with every grain of sand beneath your naked body.
You connect deeply with the sand as you feel it envelop your nakedness.
Each grain of sand different from the other and yet to the naked eye seemingly the same.
Each grain of sand ground from shells from the sea,
The water,
Salt,
Shells,
Connecting to create the particles of sand.
You lie still,
Connecting to the warm sand beneath your body,
Feeling the heat below you and the heat above you.
As you move your hands and arms out and back to create the shape of a sand angel,
The imprint of your body as an angel on the sand.
And then you stand up and walk down to enter the sea and allow the sea wash the particles of sand off your body.
As you emerge your whole body into the water and feel the sand being washed away by the sea,
Going back into the water where it came from.
You dive deep into the sea and swim deep below the surface.
As the light dwindles,
The deeper you dive,
The quieter it becomes,
The deeper you swim.
The silent hum of the sea,
The sound of the sea vibrating with the life of the ocean.
You sense the life around you,
Yet nothing is visible to your eye.
You are alone.
As you land at the bottom of the ocean and find a beautiful rock to rest your body against.
As you rest your body,
The rock moves gently and from the rock emerges a beautiful octopus.
She wraps your whole body with her warm tentacles,
Embracing you with her tender touch.
Communicating through the pulse of her tentacles,
You feel a sense of deep calm come over you,
A sense of deep bliss.
She holds you close to her as you fall into the most tranquil sleep,
The sound of the ocean lulling you in the safety of the octopus embrace.
You sleep soundly.
When you awaken,
The octopus releases you into the sea.
As you swim back up to the surface and slowly emerge from the sea back onto the sand.
The sun has set and the moon has risen.
The dark of the sky is lit up by the stars.
As you lay your body back down on the sand,
Which is still hot from the sun,
So that your body dries quickly on the heat.
You gaze up to the sky and the infinite stars illuminating above you.
As you connect with your star,
The one that gave you life,
Your star being.
You feel the connection between the stars twinkling above and the grains of sand holding your body.
As you connect to the earth beneath you,
Your body in between the sky and the sand,
Deeply connected to the community of stars and the grains of sand.
You enter a state of deep bliss where you stay as my voice drifts away for a while and you remain in the silence until I come and retrieve you.
As you awaken from your blissful rest beneath the stars on top of the sand,
You come back into the room where your body is resting on the ground,
The bed,
And here your sankalpa drifts back into your awareness and invites you to repeat it three times now.
Your sankalpa is placed in your crown chakra where it will communicate with the infinite possibilities until it becomes a reality in your life.
Gently move your body as you bring your awareness back into the space of your sacred sanctuary.
Becoming aware of this space where your body is lying,
Your body and the space around it.
Stretching gently.
Slowly moving your hands up above your head and then bringing them back down to touch your crown chakra as a reminder of your connection to source.
And then when you're ready,
You can move your body to whichever side feels comfortable for you as you cuddle yourself into a fetal position.
Cozy,
Cuddled,
Connected and stay here for a few gentle breaths before slowly bringing yourself up to sitting.
Keeping your eyes closed until you are fully seated.
Then place your hands gently over your eyes and then open them slowly.
Remove your hands and come back into your space.
As you thank yourself for taking this time to practice yoga nidra in community and for taking the time for yourself today as an act of self love and compassion.
You the unique divine human being in the quantum field of infinite possibilities,
Shining your radiance on the world around you.
I thank you for choosing to practice with me today.
From my heart to yours,
Hari Om Tat Sat.
Namaste.
