Yoga Nidra For Creativity
This is a 25-minute Yoga Nidra with a body scan based on awareness and acceptance and being in a place in nature with two trees. There is also the invitation to move your eyes up and down and side to side to help you to get into the Nidra zone.
Transcript
Okay,
So yeah,
Welcome to this yoga nidra for creativity.
So go ahead and lie back and get whatever cushions and blankets you need to be really snuggly,
Really comfortable,
Really warm.
And,
You know,
Really take the time to,
You know,
Position your pillow exactly right,
Put your blanket all nice and just give yourself that extra little bit of love and care.
And while you're settling yourself in,
I'll just talk a little bit about the nidra.
So the idea behind the nidra is to boost creativity.
And we do that by allowing space,
By relaxing.
So that will be the emphasis really of the nidra being spacious and being calming and relaxing.
So it will last for around 20 minutes.
So if you feel you might go very deeply asleep,
Then you can set yourself an alarm to bring you back after 20 minutes.
But of course I will bring you back myself.
So the nidra will have in it all suggestions.
So everything is an invitation,
A suggestion.
If anything doesn't resonate with you or feels uncomfortable for you,
Then,
You know,
Please don't do it.
Just ignore that bit.
Spend the time,
You know,
Breathing and softening into the space.
So there'll be the suggestion that we move our eyes.
And the idea behind this is that we move our eyes when we're asleep in rapid eye movement in REM sleep.
And so it kind of makes the brain think that we're asleep and then the brain goes into that kind of state of consciousness.
So we'll move the eyes up and down first and then side to side.
So the eyes stay closed.
You don't need to open your eyes to do it.
And it should be a very soft,
Gentle movement.
So there shouldn't be any discomfort at all when you're moving the eyes.
So if it does feel uncomfortable,
Then again,
That's something for you to miss out.
And the body scan will be the invitation just to really tune into the body and notice what you feel,
What sensations you feel in the physical body.
If you're connected to the energetic body,
Maybe you feel vibration or maybe emotional body.
Maybe there's emotions there.
So just really tuning in with this open awareness to see what you feel.
And when we do that,
Sometimes we can settle into the body more deeply.
And when we do that,
Sometimes there can be a deeper level of softening and relaxation and letting go.
So let's see what happens.
And then the final thing I want to say at this stage is that the images will be,
You can use the place you're in right now,
Or a suggestion to find a place in nature where you'd like to lie down.
So somewhere warm in the sun,
Maybe a hammock between two trees,
Or maybe you'd rather put a blanket down on the ground.
So you can choose where you want to be.
So let's continue our process of settling in by sending the awareness outwards and listening to the sounds that you hear around you,
Maybe outside the building that you're in right now.
And if there's no sounds,
Then listening to the quality of the silence.
And then allowing the sound or the silence to be there in the background and coming a bit closer in and feeling the air on your skin.
So maybe you can become aware of the temperature of the air,
And maybe the texture of the air.
I feel it as a kind of silky,
Smooth texture,
But maybe you feel something different.
And then feeling the floor underneath you,
Or the mattress underneath you.
And this may be really feeling how your body can be supported by that surface.
And maybe the body can let go a little bit more deeply.
And maybe you can allow your energy to spread.
And there's a way you can let your energy rest on the land around you.
And then we'll go for our journey together around the body.
So as I name a body part,
The invitation is to tune in and feel what's there.
And as you shine the light of your awareness,
And as you shine the light of your awareness,
Maybe the body can soften and let go.
So we start tuning into the top of the head,
Your left ear,
Your right ear,
The left eye,
Your right eye,
Your throat,
Your tongue,
The roof of your mouth,
Your teeth,
Your nose,
Your lips,
Your nose,
The forehead,
The back of your head,
And your whole head,
The back of your neck,
Your left shoulder,
Your left elbow,
Left wrist,
The palm of your hand,
The back of your hand,
Your four fingers,
Your thumb,
Your whole left hand,
And your whole left arm,
The front of your neck,
And the right shoulder,
The right elbow,
The right wrist,
The palm of your hand,
The back of your hand,
Your four fingers,
And your thumb,
And feeling the whole right hand,
And feeling the whole right hand,
And your whole right arm,
And your throat,
The left side of your chest,
The right side of your chest,
And your heart in the center,
The left side of the abdomen,
The right side of your abdomen,
And your navel in the center,
The left side of your hip girdle,
The right side of your hip girdle,
And your pelvic floor in the center,
Your left hip,
Your left knee,
Your left ankle,
The sole of your foot,
The top of your foot,
Your four small toes,
Your big toe,
Your whole left foot,
And your whole left leg,
And your right hip,
Your right knee,
Right ankle,
The sole of your foot,
The top of your foot,
The four small toes,
And your big toe,
And your whole right foot,
And your whole right leg,
And coming to the tip of your spine,
And traveling up through your sacrum,
Your lower spine,
Your mid spine,
Your upper back,
Your upper spine,
And the back of the neck,
The back of your head,
And the top of your head,
And from there,
Spreading your awareness down to the tips of your fingers,
And the tips of your toes,
And feeling your whole body,
Allowing your body to rest very deeply,
And from here,
Observing the body breathing,
The air flowing gently in and out of your body,
And very softly,
Very gently,
On the inhale,
The eyes move up,
And on the exhale,
The eyes move down,
Just very gently for a few breaths,
And then resting your eyes,
Looking down,
And then gently gliding your eyes to the left on the inhale,
And to the right on the exhale,
And again,
Just very gently for a few breaths,
And again,
Resting the eyes,
Just very softly,
Very gently,
Looking down,
And then bringing to mind your place in nature,
Maybe you see it,
Maybe you feel it,
Maybe it's a knowing that it's there,
And maybe you choose to lie on the ground on a blanket,
Feeling the warmth,
Maybe you choose to get in the hammock between the two trees,
Two really strong,
Healthy trees,
But you can really feel the strength and the stability of the trees,
Maybe you can get a sense of the roots going deep down into the earth,
And then you can look up and see the blue sky through the leaves and through the branches,
And you can feel the air,
Maybe you can look up and see the blue sky through the leaves and through the branches,
And maybe the patterns that the leaves make as they move in the gentle breeze,
And maybe the patterns of the light and shade as the sun shines through the leaves,
And you can feel the gentle warmth and your face softens in the warmth,
And you can watch the clouds floating through the sky,
Fluffy white clouds,
Really slowly morphing into different shapes,
Slowly floating on by,
And maybe you can let your mind expand and open into the sky,
Just gently opening and expanding,
Just gently breathing,
And then slowly,
Softly,
Starting to come back,
Maybe the sounds around you can bring you back,
Or maybe you can get a sense of the shape of the room around you,
Get a sense of the air in your skin,
The sense of the body resting on the surface underneath you,
And as you feel ready,
Moving your fingers,
Moving your toes,
Moving your ankles,
Moving your wrists,
Maybe turning your head gently from side to side,
Maybe stretching,
Deeper inhalation,
Or a yawn,
Or a sigh to wake you up,
Hugging your knees in towards your chest,
Having a little bit of a rock from side to side,
And then rolling over onto one side,
And making your way back up to sitting,
And then slowly,
Slowly,
And making your way back up to sitting,
