Yoga Nidra To Connect Within
This practice will help you tune into the subtle messages of your mind and body, empowering you to live more authentically and with greater confidence. Let this session serve as an anchor, supporting you in embodying the calm and clarity that has emerged throughout the course. we will connect to the emotional body and release emotional tension by softening the layers of stress that may be stored in the body. This session will guide you through practices to bring awareness to any areas of resistance or heaviness, creating space for ease and relaxation. As you let go of emotional blockages, you’ll open yourself to greater clarity and peace, building a foundation for deeper self-connection.
Transcript
Thank you so much for taking time for yourself to give yourself this rest and relaxation and the opportunity to get to know your subconscious and the inner workings of your soul.
Now,
Without further ado,
Please grab a pillow,
Whatever you need to get comfortable.
Turn off your phone or alarms.
Make sure you are in a quiet and safe place so that you can fully let go and immerse yourself in the practice of yoga nidra.
Please lie down on your mat.
We will now prepare for yoga nidra.
Adjust your body and find a comfortable position.
If needed,
Use blocks,
Pillows or blankets to support you during this time.
During yoga nidra,
There should be no movement.
Simply lie on your back with your palms facing up,
Your feet flopped open to the side.
Close your eyes.
Please keep your eyes closed for the remainder of the practice.
Allow your body to come into a complete state of relaxation.
Bring your attention now to your breath,
Exhaling any stress,
Worries,
Fears or preoccupations out.
Repeat this three more times,
Inhaling,
Letting the body fill and exhaling,
Letting it all go.
During your practice of yoga nidra,
You will experience a deep relaxation throughout your entire body,
From your head to your toes.
There is no need to force any muscles to relax.
It will happen naturally.
Simply follow my voice and let the practice guide you.
Try your best not to fall asleep.
Make a promise to yourself now and silently in your mind say,
I will not fall asleep.
I will remain awake throughout the practice.
During yoga nidra,
Your senses will connect on a hearing and awareness level.
The most important thing for you to do is to follow my instructions.
I will guide you throughout the practice.
Please know that thoughts and distractions are normal.
Don't judge them or hold on to them.
Simply notice them and let them go.
If you find it challenging,
Don't worry or overthink.
Naturally,
The thoughts will pass and float away.
Stay connected to your breath and find a sense of calmness and peace.
Now shift your attention to your body.
Scan your entire body from head to toe.
Notice if you hold any tension in your body.
See if you can let the tension go.
Allow yourself to sink in to comfort and stillness.
Now become aware of the practice of yoga nidra.
You can mentally repeat,
I am aware,
I am going to practice yoga nidra.
The practice of yoga nidra begins now.
Bring your awareness inside.
We are now going to set an intention for the practice.
This is called the sankalpa.
Direct your focus and attention to your inner intuition and wisdom.
Let your intuition reveal your sankalpa.
State your sankalpa as an affirmation in the present.
State it with conviction and emotion.
Whatever you decide,
State it in the positive and present.
Mentally repeat your sankalpa three times.
Planting the seed deep within your subconscious mind.
Knowing that over time it will manifest.
Now direct your attention to your physical body.
We will begin a rotation of consciousness.
You will focus on each part of the body individually.
Feel each part and visualize it in your mind.
Allow your awareness to travel swiftly.
Establish a deep sense of connection and awareness to each part of the body.
We will start on the right side.
Right thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Right palm.
Right hand.
The top of the right hand.
Right wrist.
Right lower arm.
Right elbow.
Right upper arm.
Right shoulder.
Right armpit.
Right waist.
Right hip.
Right thigh.
The kneecap of the right leg.
The calf muscle.
The ankle.
The heel.
The sole of the right foot.
The top of the right foot.
The big toe.
Second toe.
Third toe.
Fourth toe.
All five toes together.
Now bring your attention to the left side.
Left thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Left palm.
Left hand.
The top of the left hand.
Left wrist.
Left lower arm.
Left elbow.
Left upper arm.
Left shoulder.
The left armpit.
Left waist.
Left hip.
Left thigh.
The kneecap of the left leg.
The calf muscle.
The ankle.
The heel.
The sole of the left foot.
The top of the left foot.
The big toe.
The second toe.
The third toe.
The fourth toe.
The fifth toe.
All five toes together.
Move your attention now to the back.
Feel the entire back.
Back of the head.
Neck.
Right shoulder blade.
Left shoulder blade.
The entire spine.
The right buttocks.
The left buttocks.
Feel now your abdomen.
The navel.
The right chest.
Left chest.
Throat.
Chin.
Lower lip.
Tip of the nose.
The entire nose.
Right cheek.
Left cheek.
The right ear.
The left ear.
Right eye.
Left eye.
Right eyebrow.
Left eyebrow.
The space between the eyebrows.
Forehead.
Top of head.
The abdomen.
Move your focus now to the lower limbs.
Feel the entire right leg.
The entire left leg.
Both legs together.
Broaden your focus.
To encompass the entire back of your body.
The entire back of the body.
Feel now the entire front of the body.
Expand your awareness now.
To feel the whole body.
Fully aware of the whole body.
Sense your entire body resting on the floor.
Feel your weight supported by the floor.
Visualize your entire body lying perfectly still on your mat.
As if you were observing from above.
Sensing your entire body resting on the floor.
Feel the weight of your body supported by the floor.
Visualize your entire body lying perfectly still on your mat.
Feel now the meeting points between the back of your head and the floor.
The shoulder blade and the floor.
The elbows and the floor.
The back of the hands and the floor.
The buttocks and the floor.
The calves and the floor.
The heels and the floor.
Awareness of all the meeting points between the body and the floor.
The sensations of these points simultaneously.
Evenly.
Please do not sleep.
Switch your attention to your eyelids and feel the narrow line.
The meeting point between the upper and lower eyelids.
Feel the sharp points where they meet.
Intensify the awareness between the eyelids.
Now bring your attention to the lips.
Notice the lines between the lips.
Now draw your attention to your breath.
Notice your breath and how it enters and leaves the body.
Feel each inhalation and exhalation as it travels throughout your entire being.
Observe how each inhale becomes an exhale.
The cyclical nature of the breath harmonizing the life force within you.
As you inhale,
Feel the movement in your navel.
Watch it as it lifts up.
And with each exhale,
Feel the navel coming back down.
Allow your breath to flow from your feet to the top of your head.
Now bring calmness and clarity to your mind.
Each inhale revitalizes your system with energy,
Prana,
And life force.
Each exhalation clears out everything that no longer serves.
Continue breathing in your own comfortable pace.
And now we'll begin counting down from the number 54 to 1.
The objective here is to bring awareness of your breath by focusing all your attention on the counting process.
Mentally repeat,
Inhale,
Exhale 54.
Inhale,
Exhale 53.
Inhale,
Exhale 52.
And continue on,
Moving at your own pace.
If you lose track,
Simply start again.
And take your time to fully feel every sensation in the body.
Stay here counting your breaths,
And I will gently call you back.
Let go of the practice of counting your breaths,
And return to your natural inhale and exhale.
Silently in your mind say,
I am practicing yoga nidra,
And I will stay awake.
Now we will explore the realm of the emotional body,
Where we encounter duality and opposing forces.
Awaken now the feeling of lightness in your body.
The feeling of lightness.
A sensation of lightness and weightlessness in all parts of the body.
Your body feels so light that it seems to be floating away.
You float off the floor.
Awareness of lightness.
Awaken now the feeling of heaviness in the body.
A feeling of heaviness.
Becoming aware of heaviness in the body.
You feel so heavy that you start sinking into the floor.
Awareness of heaviness.
Awareness of heaviness.
Feel now the sensation of cold.
Becoming aware of cold.
Awakening the sensation of coldness.
The whole body is cold.
Imagine you are walking on ice in your bare feet.
You feel very cold all over.
Awaken the experience of bitter cold in your whole body.
Awaken now the sensation of heat.
Awaken the sensation of heat.
The whole body is hot.
You feel hot all over.
Feel the heat of the desert in the summer.
You are sitting out in the sun with no shade.
Heat all over the body.
The awareness of heat.
Now connect to the sensation of pain in the body.
Any pain you have felt in your life.
It can be mental,
Physical or emotional.
Connect to the feeling of pain.
And now connect to a memory of the feeling of pleasure.
Any kind of pleasure.
Now connect to a memory of the feeling of pleasure.
Any kind of pleasure.
Now silently to yourself say,
I am awake and practicing yoga nidra.
Bring your attention now to the space behind your third eye.
The point in between your eyebrows.
See a black screen here.
And allow your mind to focus on the items that I described to you.
Strive to develop a clear and vivid vision of each image in the best way you can.
Observe unattached.
Knowing that it's perfectly fine if you don't see anything.
Or if you see something different.
A smell of a grapefruit.
A sound of thunder.
A touch of a kitten.
A random thought.
Flash of lightning.
Smell of a grapefruit.
A random thought.
Flash of lightning.
Touch of a kitten.
Sound of thunder.
A random thought.
Sound of thunder.
Touch of a kitten.
Flash of lightning.
Continue to hold each image in your mind.
And allow your imagination to bring them to life.
Take your time with each visualization.
Focusing on the details and the sensations they evoke.
Connect now to the awareness of the dark space in front of your closed eyelids.
Notice any patterns.
Colors.
See what shows itself to you.
Just observe unattached.
Witnessing what you see.
It is now time to complete the practice.
Become aware of your whole body.
Think,
I am practicing yoga nidra.
Visualize your whole body lying on the floor.
Begin to become aware of yourself.
Now repeat your sankalpa three times.
Use the same resolve you made at the beginning of the practice.
Do not change it.
State it with full awareness and feeling.
Connect with the sensations it evokes.
And then bring your awareness back to your breath.
Feel your belly rise and fall with each and every breath.
Becoming aware of your physical body.
Becoming aware of your physical body lying on the floor in shavasana,
Practicing yoga nidra.
As a result of this practice,
Your whole body,
The physical,
Mental,
Emotional and spiritual levels of the body have become quiet,
Tranquil and peaceful.
You are revived and energetic.
Begin to become aware of your environment,
The room and the surroundings.
Hari Om Tat Sat.
The practice of yoga nidra is now complete.
