Cleansing Nidra

Enjoy this transformational journey of release and surrender. Nidra in Sanskrit means Sleep - and whilst we often do slip into sleep, it is not the goal of the practice. So I encourage you to strengthen your practice by journeying often. I would love to read your experience in the comments. From my heart to yours, Sam
Music by Silencio Music, Nidra written by Sam Wilson

Transcript

Welcome to Sacred Goddess Rising and our cleansing Nidra meditation.

Now before we start today,

You may need to pause.

You may need to pause for Nidra is a deep transformational experience.

So I'd like you to make sure that you have a mat to lay down on,

Perhaps a cushion for your head,

A blanket for your body.

You should have your devices on silence and also just go and take the opportunity to check in with your bladder.

And let's allow ourselves to let the yoga nidra process happen naturally today.

It's often common to tune out at times.

You can always just return the attention back to my voice or back to your breath.

Being always gentle with the mind and allowing thoughts to float in and float out.

Simply just observing and knowing that you can always come back to the anchor of the breath.

To soften and to stay with me.

So let's begin by breathing together.

Let's bring our awareness to our breath.

Taking in cleansing breaths,

Just as we inhale through the nose.

And exhale with a sigh through the mouth.

Allowing you to just arrive here in this moment.

Allowing yourself to put aside all those conversations that you've had or still need to have.

And let's arrive together.

And I invite you to set an intention,

A sankalpa.

An intention enhances our nidra experience.

It invites us to transfer this out into our daily lives.

So let's take a moment here just to tune into the heart to discover an intention that has some meaning for you right now.

And just keep this simple.

Don't overthink it,

Just allow it to come.

It can be a simple one word.

It can be just a knowing.

And then perhaps remembering this intention in your mind's eye.

Just clearly and sincerely repeating this to yourself.

Being consistent.

Sealing this in and sensing that this intention is true.

And for a moment notice how that feels,

That your intention is true.

It's unfolding.

Now let's just take a deeper breath once more.

And just letting it go.

And allow the body to breathe.

Just as it is.

In your own way.

Welcoming in your inhale.

Surrendering to your exhale.

And reminding yourself to stay awake and alert.

Even when you're resting deeply.

Let's soften now the physical body by letting go of any muscular tension.

And let's start with our head.

Begin to notice where the back of your head touches the surface.

Sense the very place that it makes contact.

And let your head become more and more supported by allowing it to rest into this support.

The support that is present for you right now.

Become aware of your face.

And all at once I want you to begin to start squeezing your eyes and your forehead.

Scrunching up your nose and your cheeks and bringing in attention to your lips and your mouth.

And just hold this for a few seconds.

Witness this tension,

This sensation.

And then completely release.

Let that go and allow all the muscles here in the face to soften.

Allow the forehead to smooth out.

Allow the eyes to be closed and resting.

Softening the nose and the cheeks and letting go.

Parting the back teeth and perhaps swallowing lips slightly parted and tongue resting softly.

There is no need for any facial expression of any type.

So your whole face can soften.

Softening more and more.

Melting down.

Bring your awareness now to your right arm and become aware of your arm.

Your hand.

From your hand all the way up to your shoulder.

Your whole right arm.

And begin to tighten your right hand into a fist.

Move those fingers inwards.

Clenching the fist.

Really beginning to clench that fist and noticing the tension this brings.

Moving that tension up the forearm.

Travelling up the arm to the shoulder.

Squeezing.

And on your next exhale,

Begin to open your fingers nice and wide.

All at once let go of all the squeezing and the tension and allow the muscles to soften.

Allow that tension to drain out.

Be aware of all the changing feelings and sensations as they come and go.

This process of tensing and releasing shows us how tension and softness actually feels.

A skill that's useful to have.

And let's bring our awareness now to the right leg.

Bringing awareness from the foot.

All the way up to your hips.

And begin to tense up the muscles in the right leg.

Pulling in the right knee cap.

Squeezing these muscles here.

Tightening the thigh.

Engaging the calf.

Tightening,

Bringing in that tension.

And all at once,

Release.

Allow that feeling of letting go happen,

That surrendering.

Let go into the heaviness.

It's safe and comfortable to do so.

And let's bring our awareness now to the left arm and shifting all awareness over to the left hand.

And let's begin to draw in those fingers,

Making that tight fist once more,

Feeling the tension go up all through the forearm,

Up to the shoulder on the left side of the left arm.

Squeezing.

Holding in the tension.

Spreading those fingers nice and wide.

Finally,

Totally letting go.

The comfort spreading through you,

Moving down from the shoulders out to the hands.

Bringing awareness now to the left leg and from the foot all the way up to our hip.

Begin to squeeze on the left leg.

We'll focus here,

Squeezing,

Engaging the muscles of the left leg.

And all at once,

Let go.

And allow your entire leg to soften,

Feeling the comfortable heaviness in both of your legs as they fully soften.

And for a moment,

Notice how the mind can be alert even as your body continues to soften more and more.

You may be noticing feelings of relaxation.

And this is the feeling of muscles relaxing.

Allow this to happen.

Let yourself remain alert while soft.

Observing what feels.

What sensations.

What colours.

Allowing all possibilities at this time.

Let's bring our awareness now to our buttocks and squeeze these magnificent muscles and feel that tension.

And release,

Allowing it to safely melt away,

Allowing all that tightness and tension to drain away from around your hips.

Bring your awareness now to your navel area.

And begin to draw in the navel,

Pulling it inwards,

Pressing the navel in,

Holding it tightly,

As tight as you can.

And now relax,

Softening that navel area.

And this time I'd like you to push the abdomen out,

Feel the walls stretch,

Making some room inside of you.

Push this out and hold.

And then release that discomfort,

Completely softening the muscles,

Feeling the relief.

And each time you softly breathe out,

You soften even more.

Bringing our awareness to our neck and throat.

Bringing the awareness to the jaw and just opening the mouth.

And if it feels good,

Just moving it around,

Letting go of any tension in the jaw.

And then just returning to stillness.

Allowing the teeth to remain parted.

Keep the lips soft.

And now press the tongue to the top of your mouth,

Pushing against the roof of your mouth.

Do this quite hard,

Just pushing the tongue to the roof of the mouth.

And just release.

Let the tongue soften.

Perhaps you can notice the moisture in your mouth and all the space inside your mouth.

And now I'd like you to squeeze that forehead,

Feeling the constriction here,

Squeezing the forehead in.

And then let this go,

Allowing the release to smooth the forehead out.

Feel your body just resting deeply.

Simply noticing your breath as it comes in and goes out.

And in your own way,

Just reminding yourself to try and stay alert,

Stay with my voice or your breath.

And take in a slightly bigger breath now.

And let it go.

Feeling yourself just softening even more.

And the next breath being aware of the softness in your face,

All around your forehead.

Releasing around your eyes,

Your nose and your cheeks.

And guiding our awareness down to both of our arms now and without moving on our next breath.

Breathing in and letting go,

Feeling the arms rest more and more,

Allowing the arms to become still.

Become aware of your legs now and without moving your legs.

Let's take that breath in and as we let go,

Feeling both legs soften.

Notice the presence of deep stillness.

With the knowing that you could move if you really wanted or needed to.

But it just feels so much better right now to be still.

Bringing the awareness into our hips and mindfully breathing in here,

Becoming aware of the hips.

And when breathing out,

The softness arrives in the hips with each exhale more and more softness.

Letting go with each and every release.

And the feeling of heaviness and stillness.

Bringing that awareness to our belly and just breathing in the space and releasing,

Letting all that tension in and around your belly to release.

Bringing your awareness to your heart and your lungs.

With a full breath in and releasing,

Allowing the chest to settle down.

Release as you remain alert and aware.

Breathing and allowing this awareness to rest all around your heart.

Letting all muscles soften.

Allowing the body to soften.

Noticing how comfortable and heavy you feel.

Like a blanket of love surrounding you with quietness and calmness.

Just allowing it to happen.

Allowing yourself to experience this.

Notice how soft and quiet your breath has become.

Just leave it alone.

Allow it to be.

Just allow your breathing to be soft and subtle.

So gentle that your chest hardly moves.

There's not much breath is needed here.

You are safe and held here.

Let's go deeper now,

Offering ourselves some emotional relief.

And without changing our breath,

Just going to begin to see,

Know or feel the breath like a broom beginning to sweep away any thoughts,

Beliefs,

Feelings,

Memories.

Just for now,

From your face and head,

Easily and smoothly sweeping and brushing stress away,

Whether past or present.

Repairing,

Healing and restoring.

Think of your breath as that broom just sweeping away.

Let's bring that breath down to the arms now.

Begin to sweep down the arms to the hands,

Removing thoughts,

Feelings and memories.

Even pain and old injuries just brushing,

Sweeping,

Rinsing away.

And as this is done,

You may notice heaviness being replaced with lightweight feelings,

A lighter sense.

Bringing the attention down to your legs and your feet and let your breath do the sweeping motions here,

Going down your legs,

Down to your feet,

Raising those thoughts,

Rinsing away the memories and feelings of hurt,

Vanishing.

Brushing tension away with that soft,

Subtle breath,

Removing the thoughts and memories and the old injuries,

Allowing them to be swept clean with your breath as it flows down your legs,

To your feet and safely away.

Holding awareness around your hips now with your soft,

Subtle breath,

Sweeping tension away,

Releasing old pain,

Removing stresses and allowing the softness to happen.

As we heal and restore with the breath.

And as we deepen even further,

It may feel as if you're floating.

Just let this happen.

Feeling the sweeping and brushing and rinsing breath in and around all the vital organs of your belly,

Softening and lightening,

Releasing tension and old forgotten hurts.

Removing any remaining tension and wiping away old pains and injuries in and around your vital organs.

And allow this gentle sweeping motion to move around your chest and your heart.

And any memories and hurts here can be swept away.

Injuries and tensions are cleared out with this gentle breath,

Sweeping and brushing away those outdated feelings and emotions and preparing,

Healing and restoring all around your chest and heart.

And feeling peaceful as we use this technique around our neck and our throat,

Rinsing away these unspoken words,

Clearing these tensions as they're released.

Sweeping and smoothing around your ears,

Softening and brushing away any hurtful sounds of any type,

Any harmful things you've ever been told.

And as this clearing continues,

Your healing and restoring.

And use this breath around your eyes,

Removing visions that no longer guide you.

And connecting and opening up with the inner vision that is clear for you now.

With your next breath,

Just allowing any last bit of tension to disappear.

And observe the buoyancy,

The softness,

The weightlessness of deep relaxation.

It's like a detached feeling from the body and the mind.

And it's not as if you just boldly cares just for now.

And let's see if we can go even deeper by discovering and finding a place,

A place inside where your inner knowing is alive and well.

It's a place of awareness where the insights and wisdoms you've been searching for can find you here.

During this quiet time,

Let yourself be open and receptive to receive whatever will serve your highest good.

Perhaps see yourself in nature,

A place of peace.

Just sense that and enjoy this moment here.

The following is how light strategy in lay Sha Color Let this all go for now into the quiet,

Riding in awareness and dwelling peacefully here and now,

Allowing awareness of your true self to be present.

Now I'd like to invite you to review and remember your intentions.

Now I'd like to begin by repeating what you said at the beginning of this meditation.

And know that this intention is being planted deep inside and becoming even more rooted.

As it becomes time to slowly make the transition back,

Without having to move in any way,

We bring awareness back to the breath.

Simply follow the breath with your awareness through your body,

Awakening with each breath,

Bringing your awareness to the centre of your heart and breathing into your heart,

Becoming more and more aware of your body.

Bringing your awareness to the top of your head and feeling your head and face begin to wake up.

Your listening and your hearing awakens as you become more and more aware.

Perhaps you can hear other sounds around you now.

And allow your intention to flow through your spine,

Into your arms and your legs.

Just take a few deeper breaths.

So that attention flows all around your body now.

You can begin to wiggle your toes.

Perhaps wiggle the fingers.

Simply waking up the connection of mind,

Body.

Coming into a fuller awareness.

It may feel nice to stretch the arms over.

Taking a full body stretch.

Just coming back into a present state.

Perhaps roll over to one side and just curl up here,

Allowing yourself to take a fetal position.

If your eyes have opened,

Just close them down again.

Just relish that inner stillness for a little bit longer,

The peace and the joy.

You can begin to slither the eyes open and just letting a little light come in and closing them again.

Letting a little light in and just beginning to slowly blink your eyes open.

Beginning to blend that inner and outer world.

Just be aware of how you are feeling.

Taking in a deep breath.

Release.

Thank you for your trust through this journey together today.

I wish you a beautiful day.

Thank you as always.

Take care.

Namaste.

Namaste.

You

Reviews

Loved this healing nidra meditation! Thank you 🙏🏽

A very peaceful and yet powerful session, thank you for your guidance today 🌸 May you enjoy a beautiful day 😊 Namaste 🙏🏻

So soothing and relaxing. Thank you and blessings.🙏