Hello,
My name is Lynette,
And welcome to this practice of Yoga Nidra.
This special practice can be used any time of year to connect with yourself,
With loved ones,
With your guides,
With the unseen and the unheard.
It's a practice to help you remember and connect to what's important to you.
So I invite you to come into your most comfortable resting position.
Let your legs be heavy.
Let your legs and arms rest on the floor and start to get heavy.
Your palms might turn up or down,
Or you might rest your hands on your belly.
You can pull your blanket up around you.
And you can even cover your eyes with something light.
Just get comfortable,
Settle in the way you would at the end of a long journey,
Like you're home at last.
Comfortable,
Safe,
And supported.
Adjust anything you need to now so that you can rest and be completely still.
But of course,
If you need to move or adjust at any time,
You can.
Take a deep breath in.
And sigh it out through the mouth.
Do that a few more times.
Deep breath in and out through the mouth.
Just breathe at your own pace.
And let go.
Let your day go.
And then just let the breath become natural.
Feeling it flow in and out through the nose or the mouth.
And imagine here a single candle being lit just for you.
Its light is soft and steady.
And it says,
You are welcome here.
You are safe here.
Whatever comes up for you during this practice,
You can always return to this light.
To your breath.
And to the floor or support beneath you.
For now,
Allow your body to rest deeply.
Your consciousness might remain aware as you listen to the sound of my voice.
And if you drift away,
That's okay.
Simply return when you hear my voice.
As often as you can.
Become aware of the sounds around you and let your hearing travel out to the most distant sounds you can hear,
Maybe outside of your space,
Outside of your room.
And then bring your awareness closer so you can hear the sounds inside your room,
Closer to you.
And then even closer,
Listen to the sound of your own breath.
Feel your body resting on the support beneath you.
Feel your whole back body resting here.
This is the same earth,
The same support that has held those before you and those before them.
The same Earth that holds all of us.
Let it hold you now.
People have always made time to remember.
To light a candle.
To set a place at the table.
To speak a beloved name out loud.
To remember is to keep love alive.
Even to remember your own love for yourself,
Your own heart's desires.
And anytime we become still enough,
We can feel this love.
This light.
That everything is made of.
Now bring to mind your Sankalpa or your resolve or intention.
Something that embodies this love,
This light.
Like it's deep within you,
Lighting your way.
Let it be a short,
Simple phrase in the present tense.
It's something you'd like to remember.
And if you're not sure what to use,
You might just say,
I am held by love.
I am held by love.
Repeat your phrase,
Your word,
Your sankalpa three times silently to yourself,
Feeling it.
Feeling it the way you would speak.
The name of someone you love.
Or how you would speak.
Something that's deep in your heart.
Just softly,
From your heart,
With love,
Repeat it to yourself.
And then let the ripples carry on and let the words go.
You don't have to think about it.
It's already happening.
It's already around you.
It's already within you.
Here we begin the rotation of consciousness.
As I mention each point of the body,
Imagine a small candle A little candle being lit there,
Warm and golden.
And just simply place your awareness at each point and let the light glow.
Bringing your awareness to the point between your eyebrows.
The center of your throat.
Right shoulder.
Right elbow.
Wrist.
Tip of your right thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Your whole right hand.
Moving back up the wrist.
Elbow.
Right shoulder.
And back to the center of your throat.
Moving to the left shoulder.
Left elbow.
Wrist tip of the left thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Your whole left hand.
Back up your wrist.
Elbow.
Left shoulder.
And back to the center of your throat.
Awareness moves down to the heart center.
The center of your chest.
A light shining bright.
The right side of your chest.
Back to heart center.
Left side of the chest.
And back to heart center.
Drying down to the navel.
The belly.
And down to the center of the pelvis.
Right hip,
Knee ankle.
Heal.
Sole of your right foot.
The top of your foot.
And all of your toes together.
Your whole right foot.
Back up to the ankle.
Me.
And right hip.
And back to the center of your pelvis.
Over to the left hip.
Knee,
Ankle.
Heal.
Sole of your left foot.
Top of your foot.
And all of your toes together.
Your whole left foot.
Back up to the ankle.
Me.
And left hip.
Back to the center of your pelvis.
Back up to the navel.
The belly.
Back to the heart center.
Light shining bright.
Back to the center of your throat.
And this light travels back to the space between your eyebrows,
Shining bright at the center of your eyebrows.
Now feel all of the small lights around your body glowing at once.
The whole body softly lit.
Like an altar glowing with candles.
The whole body.
The whole body softly lit.
Feel your whole body resting now,
Warm and lit from within.
Start to bring your awareness back to the heart center,
Where a small candle is still glowing.
With each breath.
Feel the light grow a little bit brighter.
As you breathe in.
The light gathers and forms a soft sphere all around you.
Golden.
Warm,
Protective.
A safe space that holds you completely.
As you breathe out.
The light radiates outward in every direction.
Beyond the edges of the sphere.
Gently touching everything around you.
Filling your space with light.
Breathing in.
You are surrounded by light.
Breathing out.
The light shines out around you.
Breathing in.
I am hell.
Breathing out.
I am love.
And you can begin counting the breath backwards from 21.
Breathing in,
Light.
Breathing out,
The light radiates.
Breathing in.
20.
Breathing out.
20.
Continue in your own way.
From 21 backwards.
If you lose count.
Just start again at 21.
Now we awaken pairs of opposite sensations.
So as you relax your body,
Awaken the feeling of cold.
The crisp cold of a late autumn night.
Or like you can see the breath in the air.
Awaken the feeling of cold.
Imagining a cold evening with the stars above sharp and bright.
Call.
Now awaken the feeling of warmth.
Maybe like sitting close to a fire.
Or wrapped in a soft blanket.
Or a warm cup in your hands.
Warm.
Cozy.
And safe.
Awaken the sensation of darkness.
Feel the soft,
Quiet,
Velvet dark of a long night darkness.
Now remembering the sensation of light.
A single candle flame glowing in the dark.
Small bright enough to light the way.
Now,
Silence.
Remembering silence.
A deep,
Peaceful hush.
Like the stillness of early morning.
Or a forest.
After the snow.
Silence.
Now remembering celebration.
The feeling of celebration.
Music and laughter.
The bright colors of a party or festival.
The smell of sweets and flowers.
The joy of people gathered together.
Remembering.
If any feelings come up,
Let them move through you.
You are safe.
Now feel what it is to miss someone.
Remember someone you love.
Who is no longer with you in the same way.
Let there be space for that.
Remember.
And now remember a happy moment with them.
Their smile.
Third law.
Let that joy rise up and fill you.
Remember.
Now feel both together,
Side by side.
What it feels to miss someone.
And.
.
.
A happy moment with them.
Sadness,
And laughter.
Missing?
And remembering.
Both together.
Both are love.
Relax your whole body in love.
Relax your whole body.
And remember.
You are safe.
And you can return to the present whenever you wish.
And rejoin the journey whenever you're ready.
Bring your awareness to your heart center again.
Seeing the little candle burning bright.
With closed eyes,
Imagine yourself standing at the beginning of a path.
In the soft light of evening.
A full moon is rising above the trees.
And far off a bonfire glows outside.
The path is scattered with orange flowers.
Petals.
Glowing Orange.
And the air smells sweet and earthy.
Small candles line the way.
The flames steady and warm.
This path is made with love.
To guide you home.
You are surrounded by your sphere of light.
So you feel safe and held.
A blue butterfly drifts down and flutters just ahead of you.
This is your guide.
Here to show you the way.
Your guide may come as a butterfly.
But they may also come as a person.
An animal.
A light.
Or simply a feeling of presence beside you.
Let your guide come in whatever form it comes.
There's nothing to force.
Follow your guide along the path of flowers.
Soon you hear the gentle sound of water.
The path leads to a quiet stream.
Across the stream is a small bridge.
The rails are woven with orange flowers.
And lanterns glow along the sides.
A soft silvery mist rests on the water.
Glowing in the lantern light.
The bridge is the thin place.
Where the veil between worlds is soft.
Where the seen and the unseen meet.
You are safe.
So you rest your hand on the rail.
The wood is smooth and warm.
On the other side,
You can hear music and laughter.
Your guide moves ahead and you follow.
Cross the bridge slowly.
One step at a time.
The water flowing softly beneath you.
With each step,
You feel lighter and more at peace.
On the other side,
A garden is glowing with candlelight.
Colorful flowers flutter overhead.
In the center is an altar covered with marigolds,
Orange flowers,
Candles,
And photographs.
There is food and small treasures.
Know that you can step back across the bridge at any time.
Your sphere of light is still around you.
And your breath will guide you home.
You carry on.
Gathered here are those you love.
And those who love you.
Family,
And friends.
Some are still with you.
And some are no longer with you in the same way.
Some are ancestors who came before you.
Only those who come in love are here.
They are happy and at peace.
Everyone is here because you remember them.
You might see faces or you might just feel warmth.
Let yourself be welcomed here.
Feel the joy that everyone has seeing you.
Maybe someone takes your hand.
Or wraps you in a hug.
Is there anything you'd like to say to anyone?
Say it now,
Silently,
From your heart.
And listen.
Is there anything they want to say to you?
If there is anything unfinished between you,
Any sorrow,
Any regrets.
Anything left unsaid.
You can place it on the altar now.
Like an offering.
Watch it soften in the candlelight.
Only love remains.
Love flows easily and gently.
Forgiveness flows both ways.
They have a blessing for you.
It might be a word.
An image.
Of feeling.
Or an object.
Open your hands and receive it now.
Thank them in whatever way feels right.
Now your guide leads you to a quiet corner of the garden,
Open to the night sky.
Above you the stars are twinkling.
Notice fine threads of golden light flowing from your heart,
Connecting you.
To each of your loved ones.
To your guide.
To your ancestors.
And out and up to every star in the sky.
You are a part of a great web of light,
Seen and unseen.
This source.
Is the love that holds it all.
Relax your whole body.
And lie down on the soft grass of the garden.
Inside your sphere of light.
Feel the earth holding you from below.
And the stars holding you from above.
Your guide is beside you.
Your loved ones are all around you.
Resting in the light.
You see the threads of light.
You are held.
Guided.
And connected.
Rest in this stillness.
Rest in this quiet light.
Now remember your Sankalpa.
Your resolve.
Or any message you heard along your journey.
Repeat it to yourself silently with the faith that it is already true.
It is already happening.
And these words shine out like threads of light all around you.
Before you leave this garden.
Gently release the threads of light.
That connected you to your loved ones,
Your guide,
Your ancestors.
And anyone else that was here.
Feel each one soften and dissolve back into the light.
Like candle smoke rising into the night air.
The cords are released.
But the love remains.
Keep only what you wish to carry.
Anything that isn't yours or that you don't want to bring back,
You can leave here on the altar.
Now begin to return.
Thank your guide.
And know that you can come back to this place anytime.
Because the bridge is always here.
Step by step,
Cross back over the bridge.
The soft mist on the water.
Washing away anything you don't need.
Follow the path of the orange flowers.
Your guide is ahead of you.
Leading you home.
The sphere of light is around you.
You step off the bridge and become aware of your breath.
Your natural breath flowing in and out.
And as you become aware of your body lying on the floor,
The practice of Yoga Nidra is complete.
Start to feel the support beneath you,
Holding you here.
Become aware of the room around you.
The sounds around you.
Feel yourself landing back in this space and time.
As you begin to gently lick your lips and rub your fingertips together,
You remember any messages that were for you,
That you are carrying with you.
Move your body in any way that feels good,
And when you're ready,
You can roll onto your right side for a few breaths.
When you are ready,
Come slowly up to sitting.
Come home to the love in your own heart that is always there.
You are always guided.
You are always supported.
And you are always loved.
Thank you so much for taking time for yourself today and for sharing your time with me.
Sat Nam.
Namaste.
