I Am Whole - Yoga Nidra #1

Take twenty five minutes to slip into a deeply restorative and healing space with this Yoga Nidra practice for intermediate to advanced practitioners. Guided by Quinn B.'s soothing voice, feel your mind and body exhale into a state of complete relaxation.

Transcript

Welcome to your first yoga nidra.

This nidra is intended for the experienced meditator to enter a deep state of relaxation and inner peace.

It is through this relaxation that we can tap into the body's innate capacity to heal.

To begin,

Lay in Shavasana.

Take any adjustments necessary to the even distribution of your body.

Let your palms face the ceiling and your feet relax out to the sides.

Inhale through the bridge of your nose to the base of your belly and sigh exhale.

Again inhale through your nose and sigh it out.

One last time inhale let it go.

Find comfort in the substance of your body.

Your bones,

Muscles and visceral organs laid out evenly supported fully by the earth's mass.

Picture your thoughts falling like raindrops onto your skin and then rolling off onto the ground.

Starting at the tips of your toes,

Feel this rain wash you clean all the way to the crown of your head.

The practice of yoga nidra begins now.

It is now time to plant the seed of sankalpa or intention in your fertile opened mind state.

Feel your sense of awareness expanded from the personal to the universal.

In this space of grounded quietude,

While keeping your eyes closed,

Imagine slowly opening your inner eyes just part way to see a colored mist,

The faint glow of your higher knowing.

Now imagine opening your internal eyes fully to the inner realm and seeing written before you your sankalpa enveloped in the aura it creates.

If you are not yet working with a sankalpa or an affirmation,

I suggest the following.

I am whole.

With a curious gaze,

Observe these words written in the mist.

Know that they are your most essential truth.

Pour over each line and each curve.

Know that any reality you could desire to create already is.

In this quiet healing space,

Silently affirm your sankalpa to yourself three times.

Hear your inner voice steady,

Pure,

And confident.

And then let it go.

Rest assured that the seed has been planted and conditions are optimal for a fruitful return.

Allow your inner focus to relax.

Let your attention be drawn by my voice to different parts of the body.

Starting at your right hand thumb,

Moving to your right pointer finger,

Middle finger,

Ring finger,

And pinky finger.

Become aware of the spaces between the fingers and all five fingers simultaneously.

Moving the attention to the palm of the right hand,

Back of the right hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Right collarbone,

Right side chest,

Right belly,

Right low back,

Right hip,

Right big toe,

Second toe,

Third toe,

Fourth toe,

And fifth toe.

The spaces between your toes.

All five toes.

Moving to the sole of the right foot,

The top of the right foot,

Right heel,

Ankle,

Calf,

Shin,

Knee,

And thigh.

Becoming aware now of the whole right hand side of the body.

Moving to the left thumb,

Pointer finger,

Middle finger,

Ring finger,

And pinky finger.

Bring attention to the spaces between the fingers.

The spaces between the fingers and all five fingers on the left hand.

The palm of the left hand,

The back of the left hand,

Left wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

The whole left arm,

Your left collarbone,

Left chest,

Low belly,

Low back,

Left hip,

Left big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

And the spaces between the toes.

Feel all five toes of the left foot.

Moving to the sole of the foot,

The top of the foot,

Left ankle,

Calf,

Shin,

Knee,

And thigh.

Let your awareness fill the whole left hand side of your body.

Moving now to the front of your throat,

The back of your neck,

Your scalp,

Your left ear,

Right ear,

Left eyebrow,

Right eyebrow,

Your jaw,

Your cheeks,

Your lips,

Your nose,

And your eyes.

With tender pranic awareness,

Let your eyelids gently hug the orbs of your eyes into their sockets.

Feel your eyebrows grow heavy and fall apart,

Dissolving any energetic wrinkles that existed between them.

From this,

Give your jaw full permission to release,

Tongue resting to the back of your throat.

At the same time,

Feel that the bridge of your nose widens,

Allowing for smooth,

Full,

Gentle integration of oxygen into your every tissue.

Observe the passage of nourishing prana as it illuminates the tips of the toes,

The tops and bottoms of the feet,

And the spaces between the toes.

On each inhale,

Feel your body illuminated by the breath,

Your legs,

Your pelvic bowl,

And hip crests.

Bring nourishment through each inhale to the fingertips,

The palms,

The tops of the hands,

Illuminating the spaces between the fingertips,

The low back,

Mid back,

Upper back behind the heart,

The low belly,

Mid belly,

The chest,

Letting your heart radiate pure light.

From this heart space,

Breathe life into your neck,

Your jaw,

Your ears,

Your scalp,

And out the crown of your head.

Now with its origin at your buoyant heart,

Take your breath from the crown of your head to the spaces between your toes,

The spaces between your fingertips.

Feel this light expand and nourish your every cell.

Let the limits of your physical body blur as you're bathed in the life force you have just cultivated.

Now begin to feel this light condense back in towards center.

With each exhale,

Empty your body of breath and feel it grow heavy.

You are held.

Your bones relax evenly to meet the earth and then sink down even further.

You are rooted.

You are held.

Sink into this heavy darkness.

Drink it into your entire being.

Grow roots into the fertile earth.

You are rooted.

You are held.

From this heaviness,

The calm rooting of your bones into the earth,

Find room to expand.

Drink buoyancy into your nourished cells and feel your heart awareness create space between each cell from the tips of your toes to the crown of your head until the earth drops away,

Lifting your awareness up to the sky,

Relaxing into a white glow.

Slowly allow yourself to float back down to the earth.

Feel your bones root into the comfortable embrace of Mother Earth as the rest of your tissues expand towards the sky.

Bring your awareness now to the point between.

Let that be where you sit.

Imagine yourself laying in a dark room.

The ground is warm and you feel very safe.

Now once again open your internal eyes.

Look to the ceiling and see an opening,

A bright light.

You stand up and start walking towards the opening in the ceiling.

As you get closer,

You notice a sturdy wooden ladder that extends from the opening to the ground.

When you reach the base of the ladder,

You start climbing.

Each smooth rung is warmer than the last and as you move higher,

More and more of your body is embraced by the warming light.

When you reach the top of the ladder and climb out,

You find yourself in a beautiful sunny garden.

The garden is full of fruit trees and flowers.

Birds are singing and butterflies flutter lazily in the air.

Joyful and at peace,

You lay down in the soft,

Fragrant grass and look at the sky.

You begin to realize your body is weightless.

A small wave runs across your forehead,

The smell of salt in your nose and you realize you're floating in the ocean,

Perfectly held,

Perfectly safe.

Let your mind be transported to the cosmos.

The rings of Saturn,

A dreamcatcher,

Smoke in a blue sky,

The smell of smoke,

The smell of smoke,

The smell of smoke,

A red flower,

A cracked bell ringing,

A mountain top,

A tree,

A tree,

A tree.

You are now back in the garden,

Sitting against a tree with your eyes closed.

You can feel the steady trunk behind you and above the earthy smell of the ground,

You sense the heady,

Fresh scent of lemons.

Opening your eyes,

You look up into the branches of your tree and see big,

Yellow lemons hanging like heavy drops of wax from the leaf-filled branches.

You pick up a fresh,

Ripe lemon that's fallen gently next to you and inhale its electrifying but subtly sweet scent.

Holding the lemon close to your heart with both hands,

You look up at the sky and can't help but smile.

Everything is as it should be.

You are whole.

Bringing your gentle gaze down to the grass,

You see a hole in the ground.

Setting your lemon down,

You stand up on strong feet and walk to the hole.

Looking into it,

You see a ladder and instinctively start climbing down.

When you reach the bottom of the ladder,

You find yourself in a familiar dark room.

After taking a few steps,

You lay down on the warm ground and close your eyes.

You are here.

You are held.

You are whole.

Take one more moment in this relaxed state of pure awareness to fertilize and reinforce your sankalpa.

Silently whisper it to yourself three times and then let your inner self fade to the background.

Wiggle your fingers and your toes.

Take a deep breath to the base of your belly and let it out as a quiet sigh.

Stretch your arms and legs as if you were waking up from a long nap,

Then roll over onto your left side,

Taking a moment to feel your steady heart beating against the earth.

Push yourself up into a comfortable seated position,

Right hand on the heart,

Left hand over right.

The practice of yoga nidra is now complete.

Hari om tat sat.

Reviews

Thank you 🙏

Thank you I

Very creative and deep 💗

That was wonderful. Thank you

Quite hypnotic….a wonderful journey. Thank you.

Wow! This is my favorite Nidra so far.

One of the best nidras I’ve tried. Thank you for this beautiful experience 💖

Absolutely loved this one!

This was so lovely. Just what I needed. Thank you! 🙏

That was magical

Lovely imagery and voice! Thank you.

Clear instructions and soothing voice Your meditation 🧘‍♀️ put me right to sleep 💤😴💕Thank you!

Feelin electric thank you 🙏🏼✨

Thank you🙏🏻🙏🏻🙏🏻