Yoga Nidra - The Alchemist

Achieve transient states of consciousness while being guided into slower brain waves alternating between alpha and theta. Let your whole body relax while rotating awareness through your physical layer, softening more and more into the subtler energies around and within you. Yoga Nidra supports your mind to slow down, softening logic and analytics, cultivating a ripe experience for transformation and healing.

Transcript

Becoming aware of your heartbeat,

The length of your breath intake,

And letting the oceanic wave of breath wash away any tension.

This is a practice of pratyahara,

A turning of the senses inward,

A drawing from out to in,

Where the whole world ceases to exist beyond this body,

And an inner awakening from head to toe,

Eyes softly closed and heavy,

Wandering to the back of your head,

Dropping deeper and deeper into the pool of water inside your skull,

Washing the orbit of your eye.

Orbit of your eye bobbing up and down,

Side to side,

Softly dropping away from the back of your eyelids,

Awakening the inner ear,

Inner sound,

Listening to your pulse just below the earlobe,

Feeling it.

Every cell awakens to what is happening here,

Without any attachment to good,

Bad,

And simply being.

All of what you're carrying can be put down.

Don't fear not being able to pick it up again.

As a part of your personality,

Who you are,

All of that is with you always.

You don't have to suffer to keep it.

And behind all of it is the truth.

Who you were before,

Who you were at your first breath,

And layer upon layer,

You have arrived here.

Feel your cheek muscles soften,

Physically part your jaw and move it from side to side,

Closing your mouth,

Not touching your teeth.

Let your tongue relax as your face enters stillness once again.

Notice where you're holding on in your body.

Is this where you're holding on in life?

And do you believe you can let it go?

With your next inhale,

Squeeze the part of your body that's holding tension and exhale,

Letting it go.

Find the next part of your body holding tension.

Breathe in and squeeze,

Out and let it go.

It's okay to be soft.

It's okay to feel safe.

It's okay to be here in the act of non-doing.

The inner visual for our journey into Sankalpa is a rock in your hand.

Something that's heavy.

Something that's weighing you down.

Written on this rock is what it is.

Take this rock and see the lake in front of you and feel yourself,

Every muscle twitch as you pull back and throw it forward.

In your experience of hearing the sound of the rock,

Hit the water and sink,

Sink,

Sink.

In your other hand,

Your non-dominant hand,

You hold another rock.

The hand that you rarely use is always there,

Holds the key to your heart's vow,

The truth of who you are,

Your Sankalpa.

See the words written on the rock,

I am.

Pull back and let it go.

Listen to the noise it makes as it lands in the water and watch the ripples as it moves across the glass top of the lake.

Every ripple going deeper and deeper into yourselves,

Beyond your memory,

Into your unconscious,

Touching the unified field,

The truth of who you are.

Silently repeat your Sankalpa three times.

I am.

I am.

I am.

Soften the space between your eyebrows,

The tops of your shoulders.

Journey with me into Anamaya Kosha,

The physical layer.

Moving through the physical body,

Every part of you has a place there it's known inside the mind,

Within the brain.

Feel your brain light up as it awakens to a new memory,

This body,

This place.

Right hand thumb.

Right hand thumb.

Feel your right hand thumb as it connects to the parts of your brain that hold its memory.

Settle into your index finger,

Middle finger,

Ring finger,

Baby finger,

All five fingers of your right hand.

In your mind,

You see them wiggling,

Awake,

Alive.

Bring consciousness to the palm of your right hand and trace it across each wrinkle,

Crevice that goes through the right palm,

Thumb,

Top of the wrist,

Thumb,

Bottom of your baby finger.

Whole right hand.

Whole right hand.

Feel the awakening happening in your wrist,

Right forearm,

Elbow,

Bicep,

Tricep,

The interior of your armpit,

Alive,

Awake,

Top of your right shoulder,

The crevice between the top of your shoulder and your clavicle bone,

Like a tiny pool for ants,

The clavicle pool.

Rest awareness in your clavicle pool.

Feel it trickle down the sternum,

Across your right side,

Touching every rib,

Feeling every muscle wrap your rib cage,

Front body to back,

Right rib,

The interior of your organ body,

Large intestine,

Small intestine.

See the right side of your body.

Feel the right side of your body.

Have it come alive.

Bringing awareness with you into your pelvic bowl,

Right hip socket,

The strength of your hip bone,

Wrapping the head of your femur,

All tendons and ligaments attached,

Blood flowing through the top of your right leg,

Down through the cartilage of your knee,

Feeling the warmth of your knee.

Move through your calf,

Shin bone,

Across the complicated structure of your ankle,

Down into all the tiny bones connecting to your toes,

Creating your feet.

Feel the difference in cellular structure between your skin and your toenails.

One,

Two,

Three,

Four,

Five.

Whole right side body,

Awake,

Aware.

Whole right side body,

Shown through the brain,

Lit up in the color red.

Color red.

Color red.

Bring consciousness to the left hand thumb and settle into the left side body as you make your way from the left hand thumb to your index finger,

Middle finger,

Ring finger,

Baby finger,

All five fingers.

Feel the palm of your left hand and all of the crevices that cross it.

Thumb to the top of your wrist,

Thumb,

Bottom of your baby finger,

Thumb,

Bottom of your baby finger,

Whole left hand,

Awake,

Aware.

Brain matching the points of the left hand,

Wrist,

Left forearm,

Elbow,

Bicep,

Tricep,

The deep crevice of your armpit,

Top of your shoulder,

Clavicle bone,

The dip of your skin where water can pool,

The clavicle pool,

Dripping down and over past your left sternum and into each rib,

Across each muscle,

Front to back,

Whole left rib,

Front to back,

Whole left rib,

Left organ body,

Large intestine,

Small intestine.

Feel the exterior of your left side.

See your left side.

Left pelvic bowl,

Swimming like the ocean through the fluid bowl of your pelvis into your hip socket,

Strength of your hip bone as it catches and holds the top of your femur,

Down through the top of your left leg,

Deep into the cartilage of your knee,

The muscle of your calf,

Your shin,

Complex ankle bone,

Tiny,

Tiny bones of your foot connecting to your toes,

Feeling,

Recording the difference between your skin and your toenails.

One,

Two,

Three,

Four,

Five,

Your whole left side body,

Awake,

Aware,

Practicing yoga nidra,

Left side body,

Left side body inside the brain.

Merge the center of your side bodies down the middle from sternum to tip of the pelvic bowl,

Pubic bone,

Feel the strength of your sacrum supporting you as left and right side bodies merge,

Communion together,

Feel the back of your neck,

The front of your throat,

The heaviness of your head,

The watery support surrounding your brain,

Feel the muscles in your face,

The strength of your skull,

The soft wrapping of your cranium,

Every hair on your head,

Face,

The soft wrapping of your cranium,

Every hair on your head,

Face,

Inside your nose,

Lining your eyelids,

Creating your eyebrows,

All the tiny hairs within your ear canal,

Creating noise,

Sound,

Story,

Sound travels to the mind,

The mind creates a story,

Feel the whole of your head connecting to the whole of your body,

Whole body awareness,

Whole body,

Whole body,

Your body floating in space,

Floating across the sky,

Each inhale you take pulling your body higher,

Every exhale you take sinking back down,

Up,

Down,

Up,

Down,

Like a long roller coaster you glide across the sky,

Like a long roller coaster you glide across the sky,

Through the clouds,

Watching as your breath moves you up,

Down,

You have three hills to climb on the roller coaster,

Up,

Down,

Up,

Up,

Down,

Up,

Down,

Next exhale,

You're dropping slowly,

Safely towards the earth,

Now you're floating on water,

Floating on water,

Each inhale drawing you forward,

Every exhale pulling you back,

Counting your breath,

17 times,

Forward,

Forward,

And back,

Starting at 17,

Count backwards,

Stay present and awake,

Forward and back,

If you've lost track,

Start at 17,

Without any anxiousness or rushing,

Forward and back,

Releasing the counting of your breath,

Feel your body glide across the cool surface of water,

The water is cold,

As the sun touches your naked body,

Gliding across the cool water,

Cold,

Hot,

Both experiences at once,

Floating,

Floating,

Floating,

Feel the heat of the sun,

The center of your torso,

Connecting to the solar plexus chakra,

Sun healing your body,

Water healing your body,

Total healing experience,

Whole body healing,

Whole body healing,

Feel the lightness of your toes,

The temperature of the air,

And drop your feet down into the water,

And as your feet drop below you,

You're pulled slowly,

Slowly,

Slowly,

Slowly,

Into the underworld of your consciousness,

Down into the darkness,

That only your body knows,

Feel your fingers,

Go under the water last,

Your hair become light,

Soft,

Fluid,

Sinking,

Sinking,

Sinking,

Moving from light to dark,

At the very bottom of the ocean,

Is the source of all current on top,

And the source of all light,

Down here,

A library of experiences,

A storehouse of memories,

Go to a memory,

When you're five years old,

That brought you joy,

Not to recreate this from your mind,

But let your consciousness drop a memory from its library into your lap,

The joy of being five years old,

Feel it with every cell,

And if you have no consciousness coming,

Feel joy through every cell,

Feel joy through every cell,

Ask your library for a memory of pain,

At five years old,

Watch the file cabinet open,

And a memory be pulled out,

To play across a movie screen,

As though you're seeing it for the first time,

In the underworld,

You can interact with your past memories,

Your stored experiences,

You now,

Go to comfort this five-year-old,

Through the experience of pain,

Feel your own experience of pain,

Transmute,

Alchemize,

Heal,

Bring joy to your heart,

As you release pain,

See your five-year-old self,

Begin to smile,

Cartwheel,

Somersault,

Standing on their hands,

Waving,

Crying,

Reading,

See your five-year-old self sleeping,

Running,

Watching the clouds,

Riding a bike,

See them wave goodbye,

See yourself now,

Stand in front of a brass mirror on the wall,

And look at the lines on your face,

And the emotion in your eyes,

And this mirror is a magic mirror,

Visibly showing where you hold pain,

Any pain that's ready to come to the surface is seen through the mirror,

Take your hands and place them wherever the pain shows,

And breathe,

Be with it,

Let your body feel it,

Soft body,

Heavy eyes,

Soft face,

What story is this pain?

And pain is a tool keeping us separate from joy.

Ask yourself,

Am I afraid of joy?

Am I afraid of happiness?

If I transmute this pain,

Will I know myself when I know joy?

Will I know myself when I know joy?

Am I ready?

Can I set this pain down?

Am I ready?

Your hands look like an alchemist,

You're wearing the cloak,

Are you ready?

An alchemist turns ordinary metal into gold,

You are an alchemist who turns pain into joy,

Suffering into your Sankalpa,

Are you ready?

Are you ready to let go of the aspect of your personality that is driven by this pain?

Are you ready for the unknown?

Feel your brain relax,

Body relax,

Around the knowing of your Sankalpa,

I am,

I am,

I am,

I am,

You already are,

Your solar plexus begins to feel hot,

As the heat moves through the center of your belly,

You are magnetized from the darkness,

The bottom of the ocean,

Pulled up through the cold waters of the underworld,

Pulled up,

Up,

Up,

Beginning to feel light touch your face,

Chest,

Belly,

Legs,

Water becoming warmer and warmer,

Until you're finally pulled to the surface,

Where you begin to breathe through your nose,

The duality of being in the water and out of it at the same time,

Drifting slowly towards the shore,

Feel your senses,

Move from your heart to the outer world,

You are awakening,

You are awakening,

You are awakening,

You are awakening,

Wake your body,

Feel your toes,

The bones within your toes,

The support of your mat,

The heaviness of your shoulders,

And then actively choose to breathe to become light,

Feel your fingertips turn towards the earth,

Pressing index finger down into the earth,

Middle finger,

Ring finger,

Baby finger,

Thumb,

Bring wakefulness to the back of your eyes,

And as though your eyelids weigh a hundred pounds,

Try to open them slowly,

Heavy,

Waking,

Heavy,

Waking,

And as though your eyelids weigh a hundred pounds,

And as though your eyelids weigh a hundred pounds,

And as though your eyelids weigh a hundred pounds,

And as though your eyelids weigh a hundred pounds,

And as though your eyelids weigh a hundred pounds,

And as though your eyelids weigh a hundred pounds,

And as though your eyelids weigh a hundred pounds,

And as though your eyelids weigh a hundred pounds,

And as though your eyelids weigh a hundred pounds,

And as though your eyelids weigh a hundred pounds,

And as though your eyelids weigh a hundred pounds,

And as though your eyelids weigh a hundred pounds,

And as though your eyelids weigh a hundred pounds,

And as though your eyelids weigh a hundred pounds,

And as though your eyelids weigh a hundred pounds,

Reviews

What a beautiful journey
Thank you so much

Dear Melanie, this is the most beautiful Nidra I've experienced until now. It was a true alchemical journey. I really love your different and unique approach of Nidra storytelling. So in love with the ocean and water elements from this session. Thank you kindly 🙏🤍✨️

An incredible journey deep and richly layered with calm peacefulness. My deepest gratitude for sharing this with us all🙏

Very thorough and thoughtful Yoga Nidra, what a lovely treat, thank you for this gift!🙏😘🎉🙏🕊️💜

Great meditation.
Thank you 😊 🙏

Wow, that was amazing…thank you!

Beautiful practice. Looking forward to repeat sessions. Many blessings.🙏💜

Thank you🙏🏻🙏🏻🙏🏻I have been wanting to do this nidra for awhile,and now it’s clear that I needed to do this nidra today, on the first morning of 2025. A light-ness has been created. What better way to start the new year?!🙏🏻🌟🌟🌟🌟🌟🙏🏻

Love this, especially the alchemy of changing experiences, that's really cool. And love the underwear visualisations, I really appreciate your yoga nidras, thank you 🪷

Thank you!
You have a calm tone, delivery and pace.

A very profound and compassionate yoga nidra, I’ve done many yoga nidras, this was the first time I got emotional! I highly recommend this for anyone in need of inner child healing. Thankyou 🙏