Yoga Nidra For New Beginnings

This Yoga Nidra is a reminder that a new beginning can be as simple as your next inhalation. And the exhalation makes the space for the next new beginning. We are faced with new beginnings all the time, crossroads that are big and small. This Yoga Nidra uses a visualisation to support your next new beginning. It is a 30 minute moment in your day to turn inwards and rest, deeply.

Transcript

Welcome to this Yoga Nidra for new beginnings.

Simply settle your body,

Allow gravity to be your friend.

Surrender to gravity as you settle in for rest.

For the next two minutes,

Settle and resettle your body until you are in a position of the utmost comfort and ease.

Use the breath to support you.

Lengthen your exhalation.

Slow your exhale down to feel into the potential of the exhale to support you.

Make a sound on the exhalation like the sound of a sweet sigh out the mouth to help you in settling.

With each exhalation,

Transfer more of the weight of your body over to the support of the earth.

Breath by breath,

Giving the weight of the body over to the support below.

Make adjustments and shift your body until you reach a state of zero desire to move.

This Yoga Nidra is about honoring new beginnings.

Yoga Nidra is a practice of relaxation and rest.

The word Nidra translates as sleep and it refers to the state of consciousness between wakefulness and sleep.

Trust in this practice that your practice will give you just what you need.

As sensations and feelings arise,

Cultivate an allowing and a welcoming.

Allow your experience to be just as it is in any given moment.

Whatever arises is naturally a part.

Trust in the unfolding of your unique experience.

This Yoga Nidra has now begun.

I am practicing Yoga Nidra.

I am practicing Yoga Nidra.

I am practicing Yoga Nidra.

With your imagination,

Draw a protective circle around your body.

This can be made of whatever color or material will give you the greatest feeling of safety and protection.

Direct your breath into the heart space.

Breathe in to expand your heart with your in-breath.

Breathe out from the heart to soften your heart with the out-breath.

With each exhalation,

Drop your attention deeper in towards the center point of the heart,

Again and again,

Breath by breath.

With your attention in the space of the heart,

Quietly listen.

Full listening presence in the heart space.

Notice what welcomes you from within the heart.

Sensation,

Feeling,

Emotion,

Both notice and welcome.

Create or connect with your Sankalpa,

A statement of intention.

Sankalpa honors your heart's deepest longing and wish.

Say this with the voice of the heart in your mother tongue and say it as though this deepest heart's wish has come fully true already.

In the present moment,

The only time we have.

It can be as simple as three words beginning with I am or I feel or I welcome and choosing what to follow from those words.

Say your Sankalpa three times in your mother tongue with the voice of the heart,

One minute.

With your next exhalation,

Allow the words to settle into the body and come to rest just where they need to be.

Tiny seeds full of potential,

Settling into the fertile soil of that which is the practice of Yoga Nidra.

Feel the whole shape of your body.

Feel your body still,

Quiet and resting.

We will now take the light of conscious awareness around the body.

Begin by bringing the serenity and peace of deepest,

Darkest night to fill the whole inner landscape of the body.

See and feel your whole inner body as quiet,

Dark night.

Remember the protection of your circle.

You are safe.

Draw the light of conscious awareness around the body.

Awareness moves as your body remains still.

As you settle on to each point mentioned,

Place a bright twinkling star into each point.

Place a bright star to shine on the space between the eyebrows and flow your conscious awareness down towards the base of the throat,

Between the collarbones.

A star shines there.

Shine light down your right arm,

The right shoulder,

Right elbow,

Right wrist.

Place the star on the tip of the thumb and index finger,

Middle finger,

Ring finger,

Little finger.

Right wrist,

Right elbow,

Right shoulder.

A star to shine again at the base of the throat.

And place a star onto the left shoulder,

Left elbow,

Left wrist,

Tip of the thumb,

Index finger,

Middle finger,

Ring finger,

Little finger.

Left wrist,

Left elbow,

Left shoulder.

Another star to shine brightly at the base of the throat.

And place a star in the center of the heart space,

Behind the center of the breastbone.

Place a star to shine into the left lung.

And another star into the heart space.

And place a star to shine into the right lung.

And another star twinkling brightly in the space of the heart.

Place a star into the heart of the belly.

And place a star twinkling brightly in the heart of the pelvis,

Behind the pubic bone.

Shine light down your right leg,

The right hip,

Right knee,

Right ankle.

The tip of the right toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

A star into the right ankle,

Right knee,

Right hip.

Another star shining brightly in the heart of the pelvis.

And a star to shine into the left hip,

Left knee,

Left ankle.

Tip of the left big toe,

Second toe,

Third toe,

Fourth toe,

Little toe.

Another star into the left ankle,

Left knee,

Left hip.

And a star to shine in the heart of the pelvis,

Twinkling brightly.

Shine the light of conscious awareness in the form of a star into the heart of the belly and into the center of the heart space.

Shine light at the base of the throat.

And place a bright,

Beautiful star in the space between the eyebrows.

Place a star upon your right eye and your left eye.

The tip of the nose,

Inside of the nose.

A star into the right and the left inner nose channels.

Trace awareness inside the head and place a star in the inner right ear and the right outer ear.

Take awareness to the left inner ear and place a star there.

And a star to shine on the left outer ear.

Place the light of conscious awareness in the form of a star to shine in the very center of your brain,

Between the two ears.

Shine a star on the top of the head and the forehead,

The right temple and the left temple,

The right cheek,

The left cheek.

And a star shining on the chin,

Whole head lit up with conscious awareness.

The whole body,

A beautiful constellation of stars in a peaceful and serene night sky.

The whole body shining with the light of conscious awareness.

The whole body resting.

Consciousness awake and aware of this experience.

I am practicing Yoga Nidra.

I am practicing Yoga Nidra.

I am practicing Yoga Nidra.

Take awareness to your breath.

Simply notice and observe your breathing.

Allow your breath to become more spacious and freely flowing.

Breath at its natural rhythm.

Bring your focus to the inhalation.

What qualities can you feel on the inhale?

What is the sound of the inhale?

And how does your body move with the inhale?

Bring focus to the exhalation.

What qualities can you feel on the exhale?

What is the sound of your exhale?

And how does the body move with exhale?

Bring your focus to the space at the top of the inhale.

That mysterious and magical space where inhale becomes exhale.

Simply hold attention here and notice.

Just hold your attention at the top of the inhale.

Bring focus to the space at the bottom of the exhale.

That mysterious and magical space where exhale becomes inhale.

Simply be in this space here and notice.

Just hold attention at the bottom of the exhale.

Hold your focus now on the whole breath.

Feel the whole breath.

The continuous cycle of breath.

The wholeness of the breath's cycle.

Breathe as one continuous cycle,

Each cycle seamlessly becoming the next one minute.

Now begin to count your breath back from nine to zero.

Begin with exhale nine,

Inhale nine until you reach zero.

If you lose count or thoughts arise,

Begin back at nine with gentleness.

Gently let this go.

Feel the stillness of the whole body.

I am practicing yoga nidra.

I am practicing yoga nidra.

I am practicing yoga nidra.

With each next exhale feel the body resting.

The body is asleep.

Exhale to feel the sensations of the whole body resting deeply.

Exhale,

Body resting.

Exhale,

Body asleep.

Inhale to feel the sensations of spacious awareness,

Awake and aware of this unfolding experience.

Inhale,

Aware.

Inhale,

Awake.

Connect these two opposites as you follow your breath.

Alternate between sensing your body sleeping on the exhale and sensing the awakeness of awareness on the inhale.

Now feel both opposites simultaneously for both inhale and exhale.

Let go of the alternating and feel both opposite qualities simultaneously for each whole cycle of breath.

Sense and feel both sleep and wakefulness simultaneously in the body for both the inhale and the exhale.

Gently let that go.

I am practicing yoga nidra.

I am practicing yoga nidra.

I am practicing yoga nidra.

Awaken your imagination.

With your eyes remaining closed,

Look into the lids of the closed eyes,

The mind sky.

Simply see this vast,

Infinitely full of potential screen spreading out before you.

This screen is night.

It's completely dark and the screen contains the quiet peacefulness of deepest darkest night.

Gazing into this screen,

Begin to notice that there is not just darkness.

See this screen getting very slowly lighter,

Like the light of dawn.

See this darkness as the very darkest light before the dawn.

Then continue to witness the mind sky dawning towards day.

Witness the miracle of a new day dawning.

Witness with wonderment and awe the beautiful colors that are appearing before you.

As the day dawns and the mind sky brightens,

Receive the warmth of light.

Feel warmth in your whole body.

Feel comfort and warmth in this light,

The light of a new beginning.

Allow this beginning to be just as it is,

Just as it is meant to be.

Whatever you see in your mind sky is just what you are meant to be seeing right now.

Sky gaze for the next one minute.

Gently let this go.

I am practicing yoga nidra.

I am practicing yoga nidra.

I am practicing yoga nidra.

Become aware that you are aware.

Simply be here now.

Rest in awareness.

Rest in spacious awareness.

Rest and simply be.

Simply be.

Come back to your body.

Become aware of your body breathing by gently deepening your breath.

Feel the whole body still asleep,

Still deeply resting and feel the support below your body.

Begin to use the breath to very slowly breathe your way to a more wakeful state.

Move the body only with the breath.

Feel free to add sound to the exhale like the sound of a sigh to support you in your waking process,

Mirroring the start of this practice.

Deepen the breath and take the next breath into the heart.

Breathe in to expand the heart with the inhale.

Soften your heart on the exhale.

Each breath in and out of the heart as though the heart herself were breathing.

With your attention deep in the heart space recall your sankalpa.

Listen as you say your sankalpa again with the voice of the heart three times slowly.

With your next exhalation release the words and trust that those seeds are thriving,

Manifesting and already becoming a true reality in your life.

Trust this from the trusting nature of your heart.

I have been practicing yoga nidra.

I have been practicing yoga nidra.

I have been practicing yoga nidra.

This yoga nidra is now complete.

Allow your body to guide you in some tiny movement toward awakening.

Be slow and deliberate in your process.

Pause along the way.

Move slowly.

Simply take the next full minute to awaken your body.

Let those movements grow bigger and bigger as time continues.

With each bigger movement feel yourself in a more wakeful state.

Completely awake.

Awake and aware.

I thank you for your practice today.

Reviews

Traumafriendly and rooted in simple doable breathwork. Beautiful. Thanks for sharing!