30 Minute Nidra - Rotation & Visualizations

This 30 minute yoga nidra includes intention setting, rotation of conciousness, and guided rapid visualizations. The practice can be done at any time that suits the practitioner, but some prefer to do this practice before going to bed for the night. Enjoy.

Transcript

Welcome to your 30 minute yoga nidra class.

For this class,

It is of your greatest benefit to find stillness and a place of comfort,

Perhaps laying down on your back,

Perhaps on your yoga mat.

But you can also do this practice laying on the couch before taking a nap or laying in bed before going to sleep for the night.

The practice of nidra is also beneficial to have a soft warm blanket on your body,

Perhaps a pillow or something soft beneath your head and under each of your knees.

The pillows underneath of the knees really do help the low back and the spine relax when we do yoga nidra.

So I would definitely recommend trying to make that happen if you can.

And once you find that settled place,

Start to become aware of your breathing.

And just the physical body as it is this morning or this afternoon or this evening whenever you're taking the class.

In the practice of yoga nidra,

We also work with an intention also known as a sen kalpa.

Our sen kalpa is sometimes worked on for just one single class,

But can also be worked on for weeks or even months at a time.

If you have an intention planned for this practice,

Please use it.

We will go through the physical body and then move on to the way the mind is thinking.

It is of your greatest benefit to lie comfortably and supported as we give into the stillness of this moment right here.

With every inhale and exhale moving deeper and deeper into the stillness.

Place any rising thoughts into an imaginary box a few feet away from you.

Gently close the lid.

Knowing that you can get back to those thoughts later if you so desire.

We will begin with tension and relaxation.

So tighten the whole body,

Make the hands into fists,

Squeeze the fists,

The bum,

The face,

Tight,

Tight,

Make it all feel tight and engaged.

Take a deep breath in,

Hold and then release it all,

The breath and the muscles.

And notice on your next exhalation you release the tension even more.

Feel the flood of released energy moving into every part of your body.

We'll do this one more time.

In,

Tighten the body,

Hands into fists,

Breathe in,

Squeeze the bum,

The face,

The fists,

Tight,

Hold and let it all go on an exhale.

And then the next exhale let go even more.

Let your whole body melt into the floor.

Feel your whole body now melting into the earth beneath you.

No separation between your body and the earth.

The eyeballs relax heavy into the sockets.

Your jaw relaxed,

Letting go physically in this moment,

Relaxing physically.

Witness the natural rhythm of your breath,

Softly breathing in and out.

Feel your skull,

Jaw,

Mouth,

Tongue,

The neck,

Shoulders,

Elbows,

Hands,

Back up through the forearms,

Elbows,

Shoulders,

And the chest,

Ribs,

Spine,

Stomach,

Pelvis,

Bum,

Thighs,

Knees,

Shins,

Ankles and your feet.

And back up from the feet,

Ankles,

The shins,

Knees,

Pelvis,

Spine,

Shoulders,

Neck,

Forehead,

Skull.

Establish a connection with the area surrounding your body.

Try to feel or visualize how far you can feel the air around your skin.

Imagine the air around you with your awareness,

Using your breath and internal vision to do this.

Mentally state the intention to have this field around your body cleared from all attachments that you have picked up that are not yours.

Relax now into the space behind your closed eyes.

As you enter deeper and deeper into this stillness,

Arising out of nothingness,

A golden,

Majestic gate appears in front of your inward gaze.

The soft breeze of your breath causes the gate to slowly open as you approach it.

As you enter,

You find yourself in a serene place of nature created into being by your imagination.

You are flooded with feelings of calmness and inner peace,

Surrounded by the love and safety emanating from the ground and the air around you.

You find a nice spot on the soft ground and lay your body down.

Your nose is filled with pleasant smells.

Your skin is surrounded by the warm air,

And your body is supported by the earth beneath you.

Slowly breathe in and exhale,

Relaxing deeper into the earth.

We will now plant our Sen Kalpa within this quiet place.

Please repeat your Sen Kalpa three times.

Repeat your intention three times with full feeling,

Excitement,

And sincerity.

You will now move through a rotation of consciousness in which we place awareness on each part of the body.

When you hear the body part named,

Repeat it in your mind and simultaneously become aware of that part of the body.

We want to move at the pace we will be moving in to stay focused on the experience of being in the physical body.

Become aware of the right hand,

Right hand thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm of the hand.

Become aware of your palm.

Back of the hand,

Wrist,

Lower arm,

Elbow,

Upper arm,

The shoulder,

Arm pit,

The right side of your waist,

The right hip,

Right thigh,

Knee cap,

Calf muscle,

Ankle,

Heel,

Sole of the right foot,

Top of the foot,

The big toe,

Second toe,

Middle toe,

Fourth toe,

Pinky toe.

And now to the left,

Left hand,

Left hand thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm of the hand,

Back of the hand,

Wrist,

Lower arm,

Elbow,

Upper arm,

The left shoulder,

Arm pit,

The left side of your waist,

Left hip,

Left thigh,

Knee cap,

Left calf muscle,

Ankle,

Heel,

Sole of the left foot,

Top of the foot,

The big toe,

Second toe,

Middle toe,

Fourth toe,

Pinky toe.

And now to the back,

Become aware of your whole back,

The right shoulder blade,

Left shoulder blade,

Back of the ribs,

Right buttock,

Left buttock,

The whole spine and buttocks together,

Back of the thighs,

Back of the knees,

Back of the lower legs,

Your heels on the floor,

The whole back body together.

Now to the top of the head,

The forehead,

Both sides of the head,

The temples,

Right eyebrow,

Left eyebrow,

The space between the eyebrows,

Right eyelid,

Left eyelid,

Right eye,

Left eye,

The eye sockets,

Right ear,

Left ear,

The inner ears,

Right cheek,

Left cheek,

Nose,

The tip of the nose,

Upper lip,

Lower lip,

Tongue,

The inside of the mouth,

Chin,

Throat,

Jaw,

The neck,

Right side of the chest,

Left side of the chest,

The middle of the chest,

The navel,

The abdomen,

The upper thighs,

The shins,

And the tops of your feet and toes.

And now notice the whole right leg together as one.

The whole right leg together.

Sensation.

The whole left leg as one.

The whole left leg together.

Both legs together.

Notice both legs together as one.

As both arms together and both legs together as one.

The whole torso and the head.

The legs and the arms.

The whole body together as one.

The whole body together as one.

Become aware of your body laying on the floor in this room and imagine a mirror above your body on the ceiling,

Reflecting your whole body lying as an object on the floor.

You can see your head and your arms,

Your chest and your hips and your legs.

You see yourself completely.

Bring your attention now to the following sensations.

Awaken the feeling of heaviness in your whole body.

Your whole body is suddenly very heavy.

Your legs are heavy.

Your arms are heavy.

Your upper body and your head heavy.

As you exhale,

You feel heaviness spread through the whole body as if you are sinking down through the ground.

Now recall the feeling of lightness in your whole body.

Your whole body feels light.

From the top of the head down the spine and legs to your feet,

You feel lightness spread in your whole body.

See your whole body floating up from the floor like a feather all the way to the ceiling,

Drifting back and forth.

Light.

Your entire body is suddenly very cold.

Your hands and your feet feel cold.

Your stomach and back cold.

Your whole body feels cold.

Your entire body is suddenly surrounded by feelings of warmth.

Your hands and your feet are warm.

Your stomach and your back are warm.

Your whole body is feeling warm.

Now moving from the space of the physical body,

Reestablish a mental awareness.

Remember a time or situation in which you felt guilty.

Try as best you can to awaken the feeling of guilt into this current experience.

Now see if the situation or person that evoked guilt in you can be removed and then you are left with the residual sensations of guilt.

Do not withdraw from the feelings of guilt.

You are not guilty.

You simply feel guilt.

Take a long breath in and let that wash away.

Now recall a situation to mind where you felt pure and innocent.

If nothing comes to mind,

Recall a picture or experience of yourself from your early childhood where you recognized yourself as the embodiment of innocence.

Deeply feel the innocence of your childlike self.

Now allow yourself to remove yourself from the situation or the visual that produced the feelings of innocence and be left only with the feelings of purity and innocence.

Notice feelings of sadness.

Notice feelings of joy.

Notice feelings of fear.

Notice feelings of trust.

Notice a feeling of surprise.

And notice feelings of anticipation or expectation.

Notice a feeling of tension.

Notice a feeling of relaxation.

Allow your body and your mind to notice the feelings of relaxation.

We will now prepare for rapid visualizations.

Being interested and present to the sound of my voice as I call off numerous images,

Merely see the image on the mind's eye.

Burning candle.

Burning candle.

Burning candle.

Endless desert.

Endless desert.

Endless desert.

Torrential rain.

Torrential rain.

Torrential rain.

Coffin beside a grave.

Coffin beside a grave.

Coffin beside a grave.

Birds flying across the sunset.

Birds flying across the sunset.

Birds flying across the sunset.

Red clouds drifting.

Red clouds drifting.

Red clouds drifting.

Stars at night.

Stars at night.

Stars at night.

Full moon.

Full moon.

Full moon.

Wind from the sea.

Wind from the sea.

Wind from the sea.

Waves breaking on a deserted beach.

Waves breaking on a deserted beach.

Waves breaking on a deserted beach.

Restless sea.

Restless sea.

Restless sea.

A rainbow.

A crystal skull.

Summer rain on your skin.

Your childhood bedroom.

The color orange.

A tree.

The shape of two interlaced circles.

The sky at night.

A waterfall.

The color red.

Your childhood face.

A garden.

A pyramid.

The color yellow.

A key.

Gazing into the flames of a warming fire.

A green pulsating heart.

Planet Earth from above.

Footprints in desert sand.

Shades of pink in the clouds at sunset.

Wild eagles.

A spiral.

A spaceship.

Standing on a mountain peak.

Freedom.

Floating.

Freedom.

Floating.

Freedom.

It is in this place of freedom where we will seed our intention,

Our Sen Kälpa.

Please repeat your intention now three times with full sincerity and trust.

Team USA.

15 The practice of Yoga Nidra is now complete.

Namaste.

Reviews

I always look for yoga nidras that have visualizations. I love this one.

I appreciate the silent background. Fast paced rotation. I fell back to sleep right after it ended.

The most thorough yoga nidra First time I ever heard of rapid visualization Also loved the opportunity to plant my sankopa Thank you!💕

Loved the rapid visualization at the end and the clear, calm voice & delivery. Nice way to start my day with a deeply relaxed body and mind. Thank you!

Lovely guided meditation . It helped me relax and calm down . Sleep came so easy after that. Thank you so much for that. Namaste🙏

Unique and beautifully creative, relaxing practice. The visualizations were amazing and I was focused the entire time on your words! Thank you.

Very good, clean and simply narrated just as it should be, excellent

Thank you for this relaxing practice. Namaste.

Very grateful to have found this, To add to my group of mefitations I like to listen to.

Matthew, thank you so very, very much for your beautiful nidra practice. Your calming voice and guidance relaxed me so much that I fell into a deep sleep. Much appreciation and gratitude.

Amazing. This felt like I've spent a day or more between waking and sleeping but it has only been half an hour.