Welcome to the practice of yoga nidra.
Lying down on your back,
Floor supporting whole body.
Let your head become heavy,
Placing a cushioned pillow blanket or sweater so that the weight of the head is supported in total comfort,
Total softness.
Consuming as much space as you need,
Make yourself fully comfortable.
Use a blanket to cover the body,
Letting the palms of your hands open to above as a gesture of receiving.
A gesture of releasing the need to give and coming back home to receiving.
Feel the senses in your palms begin to heighten and open.
Relax wholly into the earth.
Feel your back body widen and settle with each breath.
Relax your whole body,
Right and left sides.
Taking the care and time now to ensure your feeling of comfort,
Warmth and safety.
Allowing yourself the permission to be completely supported in this space.
Scan your body for any area of resistance,
Any lingering of suffering,
Of clinging,
Any rigidity that exists within the muscle structure,
Skin,
Bones heavy,
All joints soften.
Whole body begins to melt into the floor.
Arms,
Legs,
Feet,
Toes.
Using any final alterations to your position before you settle into complete stillness,
Let yourself rest in the recess of your mind.
Return to stillness once you're done.
Closing your eyes if you haven't already done so,
Step into a softer space,
Softer body,
Softer mind,
Softer energy.
Become more aware of the vastness that exists in this space of darkness knowing that there is nothing here to do.
There is no need to be anything other than you are in this exact moment.
It is perfect.
Noticing if there are color or shapes as you settle into the blanket of the external eye and connect to the all-seeing,
The inner knowing,
The third eye.
Physical eyes sink back into the skull as the neck,
Shoulders,
Jaw loosen and relax.
Head sinks deeper into the support of the earth.
You are so supported here.
Eyes rolling back and connecting inward to see,
Jaw loosening as the teeth begin to ease away from one another.
Tongue free from the roof of the mouth resting in the lower palate,
You are consciously choosing this space of stillness.
This is the action of non-action.
You are in a space of receiving.
Zone of absolute relaxation,
Continuing to invite a feeling of loosening,
Washing over time and again,
Your whole physical being.
Soften the face,
Forehead,
Eyebrows,
Cheek,
Mouth,
Throat.
Sense your shoulder bones dropping heavily away from the body as they pull closer to the spine,
Lifting the sternum,
Becoming buoyant through the chest,
Creating an energy of openness through the heart space.
You are here to receive.
You are here to receive.
You are here to receive.
Abdomen softens each breath,
Washing through the abdomen,
The belly,
The stomach,
Softening,
Softening,
Softening.
Become completely aware of the gentle pulsing that exists there with each breath,
Breath of life,
This breath of spirit.
You are being breathed.
Rise and fall.
Rise and fall.
Become so fully absorbed into this breath,
This moment that all else dissipates,
All else disappears.
It's here in the state where you will be called to fall asleep,
But this is where we train awareness to stay here,
Just under the surface of being,
Just under the surface of doing so that it may witness and absorb.
Total relaxation is now the portal to the sacred state of yoga nidra.
Without awareness,
The sacred state does not exist.
You must remain aware.
You must remain relaxed.
This is yoga nidra.
Inside this space,
The doors open to the deepest layers of our consciousness and where real transformation is met is here.
This is yoga nidra.
Confirm silently to yourself that I will not fall asleep.
I'm practicing yoga nidra.
Settle into your pelvis,
The pelvic bowl,
The birth of life,
The womb of wisdom.
Feel the weight of your mid body as it releases and widens into this unconditional surrender of receiving.
Thighs,
Knees,
Calves melting away from the bones,
Ankles heavy,
Supported and comfortable.
Toes relax and let go to fall easily towards the earth.
Whole body relaxation,
Total body relaxation,
Whole body letting go.
Witnessing the temperature of the room as it rests across your exposed skin,
Begin to pull this sensory intake inward towards the space of the heart.
Allow yourself to be pulled into the mantra,
The beat that exists inside of your breath of life and the knowing of the heart.
You are being lulled by the innate intelligence of the body,
This co-creation with the universe,
This co-creation with consciousness.
You don't need to do here.
You just need to be receiving.
Stay tethered to my voice and allow me to guide you and hold space for you as you completely submit into the divine seat of intelligence,
This divine seat of knowing.
In this reverent state of conscious body-mind relaxation,
There's a soft acceptance as we invoke our statement of resolve,
The San Calpa.
The San Calpa is the pathway towards our truest nature,
The remembering of our wholeness,
The knowing that we came here full.
It unfolds before us in this reverent space.
Gather this in,
Forming an authentic statement of self,
Presenting so humbly a clear,
Concise resolve to the field of consciousness.
We are here.
The nidra practice will be guiding you towards a compelling and complete healing within your embodiment in a powerful,
Positive statement,
Word your San Calpa so that it exists in your truest form of healing.
I am,
I am,
I am.
And perhaps this represents I am worthy,
I'm loved,
I am safe,
I'm valued,
I am healed,
I am health,
I am vibrant.
If any of those San Calpas resonate with you,
Take it,
Hold it,
Practice it,
Keep it.
If none of them are landing,
Stay with I am,
As you are all,
I am that,
I am that,
I am that.
Let your mind wander into the muted space associated to listening and allow your awareness to be directed towards the exquisite intelligence which exists within you.
This all-seeing nature of your spirit and the flawless condition of your heart receives the San Calpa through the mind.
Allow yourself to be healed through your San Calpa,
I am,
I am,
I am.
Three times silently repeat your San Calpa knowing that with faith and conviction that it is yours and it always has been.
Let go of the seeking for the San Calpa.
Let go of the need to root and trust that it is already there as it always has been you just needed to remember.
Return once again to the natural breath.
Watch with your internal eye as the body fills and empties over and over again the cycle of life moves through you,
This cycle of life,
Death,
Life.
Breath in,
Breath out,
Pause,
Breath in,
Breath out,
Pause.
As you stay with my voice,
I'll take you on a journey into your physical nature connecting you to a deeper practice of yoga nidra.
Using your inner eye to move awareness from body part to body part follow along at the same speed as my voice stay with the cadence.
Try so hard to release the analytical mind of needing to know,
Needing to be ahead and stay with the practice exactly as it is not needing to jump ahead or linger behind.
All is right and in perfect timing.
Feel each part as its name is called and shift your attention into that particular part.
Silently repeat its name and consciously choose to relax it breathing out all the tension and weariness that exists there.
Become aware of your right hand and the right hand thumb,
Your second finger third,
Fourth and fifth.
Full right hand,
Full right arm,
Shoulder,
Right side of chest,
Waist,
Hip,
Full right leg,
Right foot,
Toes,
One,
Two,
Three,
Four,
Five.
All five toes together.
Getting to the left hand become aware of left hand thumb,
Second finger,
Third,
Fourth,
Fifth.
Full left hand,
Left arm,
Shoulder,
Side of the chest,
Waist,
Hip,
Full left leg,
Left foot,
The toes,
One,
Two,
Three,
Four,
Five.
All five toes together.
Full body awareness as you feel the two feet together side by side,
The two legs together side by side.
Your buttocks,
Your stomach,
Your chest,
Your back,
The shoulder blades,
The arms,
The neck,
The head,
Your whole scalp,
Forehead,
Eyes,
Right ear,
Left ear,
Nose,
Right cheek,
Left cheek,
Your whole mouth,
Lips,
Tongue,
Teeth,
Chin,
Whole face,
Whole head,
Whole neck,
Whole back,
Four limbs.
Full body awareness.
Whole body awareness.
Whole body awareness.
Sense the contact that exists between your body and your floor and become aware of the back of your head where it touches the floor,
The back of your shoulders,
Any contact point that exists between you and the earth.
Sense all of those points,
Feel the heaviness that exists within you and the support that exists within the earth.
Grow more and more into the consciousness of your whole physical form.
You are experiencing directly your body completely embodied in this moment.
Find awareness and hold awareness of the body.
Awareness of the body as it's being breathed,
Feel the breath wash over you,
Move it from upward to downward and downward to upward,
Feel it wash through the body cleansing any residual holding,
Any residual muscular emotional weight that exists,
Mental weight,
All of it dispersing through breath.
And absorb the pure intelligence of the prana as it moves through your body witnessing the rhythmic flow,
Ocean flow,
Breath traveling into your nose,
Filling the belly,
Feeling the rise of your navel,
Rescinding up the throat and relaxing your belly out of each nostril.
Continue to watch and experience this intelligent breath pathway,
Receiving the breath as it's permeating the entire body with light.
Feel the breath as it moves and expands throughout your entire being,
Filling each cell expanding the space of the cells with every inhale.
Every inhale brings light into your being and every exhale the cells contract and fall deeply back towards the body.
Watches the entire body,
Every cell,
Every molecule expands and contracts with the flow of breath and the flow of light.
Light is breathed in and light is breathed out.
Light breathing in,
Light breathing out.
From awareness of breath and feeling the following sensations,
Call yourself into a deeper state of being,
Into a deeper state of relaxation as we walk through opposite sensations.
Feel your arms first as though they're filled with stone.
Let them root deeply into your earth,
Arms,
Elbows,
Hands,
Earth absorbing whole body,
Earth becoming body.
Allow the feeling of heaviness to wash over you and begin to fill your entire body,
Sinking you deeper and deeper and deeper.
The feeling of weighted heaviness through your physical body,
Emotional heaviness where feelings of despair and self-doubt overwhelm your body,
Sink so deep that you may feel as though you could never rise.
The earth is consuming all of this physical space,
Physical body,
Emotional sensation,
All absorbed,
All being absorbed,
Consumed by the earth,
Sinking,
Sinking,
Sinking,
Deeper and deeper.
Experience the heaviness of your head and the heaviness of your heart,
Your chest,
Your legs,
Your toes,
All very heavy.
There's a duality that exists within all of us,
Within nature,
Within energy,
Lightness,
Lightness,
Lightness.
Feel yourself expand and become light like a feather as you float upward from the earth towards the sky,
Your body becomes completely free,
Free of any heaviness,
Any longing,
Any suffering as you disperse your physical energy and move beyond the boundary of your being.
The sensation of lightness travels into your face,
Your skull,
Your torso.
The feeling of lightness fills your legs,
Your feet,
Your toes.
Feel gently carried through time and space as you drift and float,
Drift and float,
Your heart space free and open,
Your physical being weightless.
Sense your body as it begins to release all of what makes it heavy,
Physical and emotional and mental.
Feel it move away from the earth as your legs,
Your toes,
Your ankles become light and you are floating.
Everybody releases you,
Releases you from this weight and allows you to become so light.
Feel yourself becoming lighter and lighter,
Completely moved into space.
Sense lightness,
Lightness,
Lightness.
Now invite the feeling of heaviness back into your light body.
Sense the duality that exists within you as heaviness and lightness co-habitate.
Co-create this existence,
This perception,
This light,
Light and heavy,
Heavy and light.
Journey back to the seat of observer,
Consciously aware as you perceive your own self.
Settle deeply into focused attention.
Journey back into the seat of observer,
Consciously aware as you perceive your own self.
Settle deeply into focused attention.
Prepare now for a series of rapid visuals.
There's no judgment,
No right or wrong.
Simply what comes,
Comes.
Remain relaxed,
Engaged and in sync with the sound of my voice and allow what comes to be spontaneous and without force.
Allow it to just be into being something,
A rusty truck,
The brilliance of a yellow sun,
Driving through thick fog,
The sound of ohm,
Tornado,
Mountain meadow,
Bicycle,
A herd of wild horses,
A herd of wild horses,
A herd of wild horses,
Mountain stream,
Smell of affair,
Popcorn,
Bonfire,
Church steeple,
Damp green forest,
Green forest,
Green forest,
Green forest.
See yourself standing at the edge of a rich green forest as you breathe in the damp,
Cool air,
Feel the moisture lie on the inside of your nose,
Your lungs and settle onto your skin.
There's a small shallow creek ahead that's too wide to jump so you bend down to take off your boots.
Immediately feeling the cool air replace the damp heat of your boots,
Let your toes settle into the cushion of the earth.
Feel the energy of the ground fill into your toes and travel upward.
All sensation in your body is heightened.
You are highly aware of what is on the other side of the trees.
You can hear the crushing of the leaves and see the heated panting from the pack.
Heat moving off of the back,
Their mouths.
As their eyes begin to focus,
You make out the shape of five large wolves.
In this connected state to the earth,
You sense that they mean you no harm.
As you're observing them,
They are observing you.
Everything is an observation.
Stepping forward,
The shapes disperse and fade into the shadow.
You continue to walk along the narrowed path,
Feeling many eyes on you as you travel alone,
You realize that the forest has a heartbeat,
That the heartbeat matches the beat of your very own heart.
Two baby deer cross your path and quickly scurry in the direction of their mother.
She is nature.
She remains alert but unafraid.
You absorb that into your own body,
A surge with balance and harmony.
Below there is a glistening and a twinkle that sparkles and dances off the water's surface.
Feeling compelled to climb down to the ledge,
Grip your fingers into the cool earth as you lower yourself down inch by inch.
Trusting in the earth and your body,
Knowing that you are safe,
You arrive at the water's edge.
The sun blankets over your skin and a shimmer of sweat lays at the surface.
Taking layer by layer of clothing off,
You stand at the edge of the water completely exposed,
Completely vulnerable,
Completely open.
You take a sip of air in and begin to transition into the water.
You notice that the color of the water begins to brighten and change as your thighs submerge under the surface.
The water is turning bright red in color and your feet sink deeply into the spongy surface of the liquid covered earth.
You are becoming one with all sensation.
Sense the connection between yourself and the earth as it wraps over your toes.
Not slowing down,
Continue to wade deeper,
Reaching just beneath your navel.
You respond to the coolness of the water as it touches your sensitive exposed belly.
And at the same time,
The water begins to shift and change color.
An orange glow overtakes the red.
A sense of joy flutters through your chest.
You are completely amused by the change in water and the sensation that each color brings.
Your curiosity takes you deeper.
Resting just beneath the rib cage,
The water shifts yet again.
A brilliant yellow fills the pond.
The yellow of a thousand suns circles around you and you trust in yourself to know that this is a safe place.
A place where you were meant to be and your confidence has shifted into total trust.
Moving forward,
Submerge your entire chest under water.
The color of green appears as you do this and your whole heart fills with love,
A sense of compassion and forgiveness overwhelms you.
You soften in the moment and you see and forgive.
The things that you've carried with you so long begin to bubble up and let go.
Walking forward,
Your shoulders disappear into the green of the water and you are wrapped in love,
Compassion,
Strength.
You step even further up to your chin now.
Blue becomes the water's surface,
A deep beautiful blue.
Your mouth opens to the truth,
Whatever it may be.
Listen now.
Listen to what comes.
Feeling empowered,
You press even deeper,
Knowing that your next step will lead your airways under water.
This is something different.
This is a different pool of water,
But you know you'll be safe.
Take the last sip of air as you bend your knees and slowly lower your entire body under water.
Air still begins to fill your lungs in a way you couldn't have imagined feeling before.
This is freedom.
This is the freedom to breathe.
This is the freedom to breathe as though you've never breathed before.
There's a clear line of sight and you see everything.
Everything becomes clear.
The water rotates and churns.
First indigo,
Then purple.
Indigo purple.
Indigo purple.
Others melting together,
Coming apart.
The innate wisdom in your body has led you to the spiritual place of truth,
Healing,
And becoming one with yourself and nature.
One with your connection to the universe.
Hold still here.
Let the colors of the water be completely absorbed by the cells of your body.
This is healing water.
This is healing water.
There is no pain,
No heartache,
No suffering.
All of that disappears.
You are wrapped in love.
You are wrapped in love.
Listening to your intuition,
Staying as long as you need since the colors with your entire being.
Draw from your psychic self and your innate knowing to sense when it's time to move on.
Listen with your heart.
Return to the dark expanse behind your eyes.
Draw forth your sankalpa.
See it as a physical statement,
Your personal resolve,
Your personal remembering that you are already whole.
Feel it in your form,
Sense it spiraling around you,
Completely consuming you.
Feel your breath,
Quiet your mind.
Repeat your sankalpa three times.
I am.
I am.
I am.
Allow the healing pool to disperse and return once more to the state of total body relaxation.
Focus and find your natural rhythmic breath.
Come back to the feeling of breath flowing in and out of your nostrils.
Maintaining awareness of breath and at the same time develop awareness of your physical body.
You are coming back home.
This is your homecoming.
Your body relaxed and lying on the floor feels like a container,
Housing the soul,
The nature,
Your connection.
Skin and clothes wrapping the body,
Connecting to ether,
To body,
To earth.
Take your awareness to the contact points that are touching the floor.
Move from the head to the heels.
Do not open your eyes yet.
Dance into the surrounding room and find the closest object with your energy.
Allow your energy to cast out to the furthest object and see if you can sense there.
Then come back into your physical being.
Bring it all back home.
Feel the inner body growing steadily with the embodiment of your inner and outer self.
Slightly moving your hands and feet,
Stretch your face and circle your eyes behind the closed legs.
The practice of yoga nidra is now complete.
Hari Om Tat Sat.
Hari Om Tat Sat.
Hari Om Tat Sat.
Hari Om Tat Sat Sat.
Hari Om Tat Sat Sat.
Hari Om Tat Sat Sat.
Hari Om Tat Sat Sat Sat.
Hari Om Tat Sat Sat Sat Sat Sat.
Hari Om Tat Sat Sat Sat Sat Sat Sat.
Hari Om Tat Sat Sat Sat Sat Sat Sat Sat.
Hari Om Tat Sat Sat Sat Sat Sat Sat Sat Sat.
