Tranquilo ~ Yoga Nidra Meditation

This is a full Yoga Nidra meditation practice that helps you release anxiety, align with your divinity, and trust in the innate goodness of life. It is inspired from my recent plant medicine dieta in Peru, and I believe the plants speak through this recording. I hope it serves you.

Transcript

Hi,

This is Marina,

And welcome to your practice.

Come to lie down in the position of Shavasana,

Resting the body on the ground or on a comfortable surface with the arms and legs outstretched.

Legs can be a little wider than hips width distance apart.

Toes falling outward and arms a bit away from the body,

Palms face up.

Lying in a position where the body may rest with no fear of falling.

Now find alignment between the left and right sides of the body.

The hips and shoulder blades balanced left and right.

Left to right.

Both arms,

Legs,

And feet in balance.

You can even feel the left and right hemispheres of the brain coming into balance.

And feel how this creates balance through the entire body.

The whole body in balance.

And now come into alignment with your center.

Feeling the central channel from base of the spine to crown of the head.

And focusing your attention here.

Coming back into alignment with yourself.

Feeling your natural state of alignment and balance.

Feel the spaciousness within you now.

A vast space and stillness within you.

The depths of your inner world.

And rest in this stillness.

The stillness within is your connection to the divine.

From here,

Call in the words of your sankalpa or intention for this practice.

Your sankalpa is a statement phrased in the positive present tense.

Starting with the words,

I am.

Maybe something like,

I am valuable.

I am enough,

Or I am safe.

Without thinking too much,

Choose a statement that resonates with your whole being.

Your soul's desire for your life.

When you have this statement,

Begin to repeat it to yourself with great feeling and emotion.

So feeling this statement as already true in the depths of your being.

Really feel it and know it as true.

Now bring the awareness to the right hand thumb,

Right index finger,

Middle finger,

Ring finger,

And pinky finger.

Palm of the right hand,

Back of the hand,

And the whole right hand.

And now travel up the right arm through the right forearm,

Upper arm,

And shoulder,

Right ribs and waist,

Right hip,

Thigh,

Knee,

Lower leg,

Ankle,

Sole of the right foot,

Top of the foot,

And all five toes.

Now bring the awareness to the left thumb,

Left index finger,

Middle finger,

Ring finger,

And pinky finger.

Left palm,

Back of the hand,

Whole left hand.

Now travel up the left arm through the left forearm,

Upper arm,

Shoulder,

And the whole right hand.

Now bring the awareness to the right hand thumb,

Right index finger,

Left ribs and left side waist,

Left hip,

Thigh,

Knee,

Lower leg,

Ankle,

And all five toes.

And now bring awareness to the soles of both feet and travel up the backs of the legs,

Feeling both calves,

Backs of the knees,

And both hamstrings and the buttocks,

Feeling low back,

Mid back,

Upper back,

And back of the neck,

And back of the head.

Now feel both ears,

Both sides of the jaw,

Both lips and mouth.

Feel the cheeks and cheekbones,

Nose and nostrils,

The eyes and eyelids,

The temples.

Now feel the space between the eyebrows,

The whole forehead,

The whole face,

Now travel down through the central channel from the top of the head to center of the head,

Center of the throat,

Center of the chest,

Solar plexus at the bottom center of the ribs,

Navel center and pelvic floor.

Now feel the whole central channel and feel the whole central chest,

Central channel expand to fill the whole body,

Feeling whole right arm,

Whole left arm,

Whole right leg,

Whole left leg.

Now add the neck and throat,

Head and face,

So that you now feel the whole body together,

Whole body,

Whole body in your awareness.

Draw the energy back into the central channel once again.

And now begin to trace the breath up and down this central channel.

So with each inhalation,

Breath moves from base of the spine to crown of the head.

And with each exhalation,

It travels from crown of the head to base of the spine,

Not changing the length or depth of the breath at all,

Simply watching it move at its natural pace,

Traveling up and down the central channel.

And now with each exhalation,

Breath moves from base of the spine to crown of the head,

And now with each exhalation,

It travels from crown of the head to base of the head.

And now with each exhalation,

I say,

I honor the divinity within me.

Now release the mantra and the breath,

And rest back in a feeling of wholeness,

Simply aware of the wholeness of your being.

We'll now explore pairs of opposites.

So allow yourself to feel each experience that I name fully,

And know that I will bring you into its opposite.

Freedom comes from experiencing both without attachment.

First,

What does it feel like when things are going wrong?

When things are going wrong,

When they feel bad or not okay,

Like it's not going to be okay.

Allow the feelings to come up,

And let go of any memories or stories,

And just tune into the physical sensations of it's not okay,

Or it's not going to be okay.

What does this feel like in the body?

What does it feel like when it seems like things won't be okay?

Now let that go.

Now,

What does it feel like to tell yourself,

It's not true that things aren't going to be okay?

It's not true that things aren't going to be okay.

We can't know the future,

But it's not an absolute truth that things won't be okay.

And if it's not true that things won't be okay,

What does that feel like?

Perhaps stepping into the feeling that everything is going to be okay,

And everything is already okay.

Can you feel the freedom and acceptance in that?

What does this feel like?

What does it feel like in the body?

Now let that go.

And now call in both the feeling that things won't be okay,

And the feeling that things will be okay,

To hold both pairs of opposites in your awareness.

Holding both the discomfort and its opposite at the same time.

Notice how this can't be understood by the mind,

But only felt.

Feeling both the feeling that things won't be okay,

And that things will be okay at the same time.

And feeling how you can hold both in this moment,

In the wholeness that you are.

Rest in this wholeness that you are,

And that you are not alone.

Now let that go.

Now call in the feeling of being out of alignment,

Feeling out of alignment,

And perhaps living in a way that doesn't feel quite right.

Feeling off center.

What does it feel like to be out of alignment?

Living in a way that doesn't feel true to you.

How does this feel in the body?

Now,

What does it feel like to be in alignment?

Live in alignment with your soul,

With your purpose,

With your highest self,

With your highest self.

What does alignment feel like?

Letting it be a felt sensation in the body,

Being in alignment,

Operating in alignment,

And letting it be a felt sensation in the body.

Aligning with your own center.

Feel it and let it land.

Now feel back into your wholeness,

And how both alignment and misalignment can exist at the same time.

Not trying to understand,

Simply observing both alignment and misalignment as experiences passing through the awareness that you are,

Integrating both into your wholeness.

Now let that go,

And bring awareness to the space between the eyebrows.

We'll now move into Vijnanamaya Kosha,

Or visualization.

Allow yourself to visualize the objects that I name with as much or as little detail as is available to you.

Hold on to nothing.

An eagle soaring through a cloudless sky.

An elderly woman carrying a basket of sacred objects.

A tree full of bright,

Ripe fruits.

A gaze of a young girl.

A gaze of an owl perched on a tree branch.

A snake moving through the grass.

A palm tree swaying in the breeze.

A holy man giving blessings with Mapacho.

A holy man giving blessings with Mapacho.

A holy man giving blessings with Mapacho.

A flame of a single lit candle.

A hummingbird dancing from tree to tree.

A group of baby chicks.

A ceremonial hut made of wood and bamboo.

You enter this ceremonial hut and come face to face with a kind smile of a medicine woman.

You sit down across from her and can feel the love and warmth radiating from her heart.

Her gentleness and care wash over you.

She pours you a cup of Yakosisa medicine tea.

You feel your energy lift just being in its presence.

She hands you the cup of tea and you bless it with your intention.

And as you drink this medicinal tea,

A warm,

Bright light fills your heart space.

You feel it glowing in all direction.

And this light now travels down your whole central channel making you lighter and brighter and bringing you into alignment with the divine.

You feel your whole center lit up by this warm,

Bright light lengthening your spine,

Radiating divinity,

And bringing you into alignment with your highest self,

Your divine nature.

You bask in this light,

In this experience of divinity,

Aligning with something so much greater than yourself.

And you open to this higher wisdom now and listen for how to bring this divinity into your daily life.

What would it look like for you to live your life in alignment with the divine?

Allow this vision to come into form.

What it would be like to live in alignment with your divine nature?

With your highest self,

Your soul's dream.

See it and feel it.

You allow this vision to land,

Recording this feeling into your nervous system.

And as you rest in this beautiful,

Divine connection,

The medicine woman comes near and softly whispers in your ear,

Tranquilo,

Tranquilo,

Tranquilo.

And in that moment,

Your heart is filled with the understanding that everything is going to be okay.

Everything is going to be okay.

You feel it and you know it.

A tear streams down the medicine woman's cheek as the message lands in your body.

It is safe to relax.

It is safe to relax.

It is safe to be.

It is safe to be tranquil,

Calm and peaceful because everything is going to be okay.

Everything has always been okay.

And everything will always be okay because you are one with the divine.

You rest in this loving protection of the divine,

Of your own divine nature.

You feel held now in this loving connection,

This healing light,

This divinity,

Aligned in the body,

Tranquil in the mind,

And you feel the divine connection receiving the blessings of this divine Yakosisa plant.

Allow yourself to receive the divine beauty,

The goodness that is always already here.

Now call back the words of your Sankalpa and allow this statement to land in your body,

In this divine receptive space,

Letting it fill your entire awareness,

Feeling it as already true,

Rest in this feeling of your Sankalpa,

Knowing it's truth.

Slowly begin to bring your awareness back to the physical body,

Resting on the surface beneath you.

You can wiggle a finger or a toe,

Make any micro movements.

Start to bring yourself back to the room that you're in,

Taking your time,

And you can rest here as long as you'd like.

Thank you for practicing with me today.

Reviews

A truly beautiful practice. Soft, yet powerful. Full of love. Thank you, Marina 🙏