Chorus Of Being - Yoga Nidra
This Yoga Nidra meditation focuses on breath, vibration, sound, and homeostasis. Lean into your body's innate intelligence and allow your physical form to tune to the vibration of your surroundings - creating a homogeneous mixture of the internal and external ecosystems. Create your Sankalpa as a seed would describe its becoming - "I am a tree. (Just not yet.)" This track contains ambient sounds in the background
Transcript
Hello and welcome to your yoga nidra practice.
My name is Myshia and I'll be your guide today.
Yoga nidra is best practice on a firm surface.
So go ahead and gather what you need for your yoga nidra nest.
Perhaps laying a yoga mat or a blanket down on the floor.
Maybe a bolster under your knees or it also can feel good to have a long pillow running lengthwise from the lower back to the cerebral spine.
And as you lay back down on the pillow it will open your heart allowing the shoulders to drop out to the side.
Cover yourself with a blanket,
Maybe a weighted blanket.
It can feel very grounding.
An eye pillow.
And organize your body in a symmetrical way so that the right and left sides are both organized in the same way.
Turning the palms up towards the ceiling or sky and allow the toes to fall out towards the edge of the blanket or mat that you're lying on.
Opening the hips like a book.
Begin to observe the breath as you close your eyes down.
Watching.
Inhale and exhale.
And begin to watch your thoughts.
What can you let go of?
What can you put aside for a few minutes to quiet the mind during this meditation?
Place whatever worries or planning in a box beside you.
Know that you can come back to it after your meditation.
Allow the eyes to sink deeply into the back of the head.
Feel the space in between your eyebrows.
How your attention in this space brings relaxation to the facial muscles.
Start at the interior of the brows and trace them out towards the temples.
Maybe drawing circles with your attention in the temples,
Allowing the jaw to release as the tongue floats to the roof of the mouth.
Let your teeth feel heavy and feel the space underneath your tongue.
And then feel underneath your chin,
Allowing more space in between the collarbone and jawbone.
Bringing your attention back to the breath,
Begin to pull and inhale all the way down to your pelvic floor,
Filling up the belly,
Ribs,
Center of the chest,
And press all of your air out,
Letting go.
And again,
Deep inhale,
Fill up pelvic floor,
Interior of the right hip,
Interior of the left hip.
So let the belly button,
Ribs,
Armpits,
Chest,
And hold at the top.
Relax into the retention of the breath,
Allowing your shoulders to melt towards the ground as you hold.
And releasing as you need to,
Just deflating and resting into the ground,
Feeling the earth underneath you and the support of your heels,
Hips,
Backs of the arms,
Back of the head.
And begin to draw another breath,
Very deep,
All the way down into the pelvic floor.
Fill up the right hip,
Left hip,
Belly button,
Right ribs,
Left ribs,
Center of the heart,
Collarbone,
Hold at the top,
Relaxing into the retention,
Hold,
And releasing as you need to,
Melting into the earth.
As you reach the bottom of the breath,
Allow your body to start breathing for you.
When we press all of the air out,
Creates a vacuum in the lungs,
Which should immediately respond with an inhale,
Just allowing the breath to pass in and out.
In recent years,
We've gone through sort of a technology boom.
Our phones and iPads and computers really have a gravity and seems to be moving or drawing the collective consciousness to the cerebral more than the physical.
But during this meditation,
Do your best to fade out from all the thought loops,
All the ego,
The I,
And start to feel into the collective we.
This gravitation to the cerebral really breeds a feeling of separateness through lack of connection.
And as humans,
We tend to appreciate autonomy,
Like to think of ourselves as independent and free and masters of our own destinies.
And as much as we are powerful beings and have infinite manifestation competencies,
It's also important for us to feel a part of something,
To feel that closeness to source.
And as we get trapped in the thinking mind,
It sort of draws us away from that primordial and eternal solidness of the physical world.
That's where we find connection with other beings,
With other warm bodies.
Now take a moment to scan through the body,
Starting with the toes,
Inspecting every single little cell of the body as you move up through the lower legs,
Knees,
Thighs,
Groin,
Glutes,
Pausing in your belly,
Really feeling all of the fluids and tissues operating and maintaining homeostasis within your body.
Moving out through the heart,
Chest,
Lungs,
Throat,
Feel out through your arms and into the fingertips.
Feel up the back of the neck and into the scalp and settling the attention on the face,
Allowing the skin of the face to feel heavy.
Now in your mind's eye,
Pick just one cell within the body.
Think back to your lessons of cell respiration and how the cell membrane works to maintain homeostasis by either allowing or forcing chemicals,
Electric stimulation across the membrane.
And some transport requires energy and some does not.
And I would like for you to think of yourself as this cell now,
Passively inhaling and exhaling oxygen,
Feeling the benefits of breathing and how your body changes as the levels of oxygen increase in your blood.
And think of melting into your surroundings,
Becoming one with everything around you.
Visualize expanding the bounds of your being and sharing your ecosystem,
Your internal ecosystem with your external ecosystem,
Becoming one with the atmosphere.
And begin to bring your attention to the sounds around you,
Just barely resting your attention on the different noises that are vibrating your eardrums.
And avoid naming these sounds.
Naming perpetuates separateness.
So allow all of the sounds around you to sort of melt into an orchestra of being and vibration.
Feel your eardrums wiggle as the vibrations of the sound waves interact.
And allow this vibration to turn into something visual.
Perhaps TV static,
Water or light,
Color,
Whatever sound feels and looks like to your mind's eye.
Allow that visualization to expand out of your eardrums,
Enveloping the outer ear,
Absorbing through the jaw and the inside of the mouth.
See and feel the vibration of sound in your cheeks and temples,
The eyeballs,
Forehead and scalp,
All becoming maybe static electricity,
Wildflowers,
Ink,
Water,
Whatever feels soothing and kind.
And start to toy with the idea of a sankalpa.
Now that the body is in this intense relaxation,
Listen for your becoming.
A seed is a tree,
Just not yet.
So comb your being for the seeds of intention.
What way of being or truth would you like to invite into your life?
Sankalpa starts with the words,
I am.
So as the seed would say,
I am a tree.
And then maybe in parentheses after that,
It's just not yet.
So find your seed within yourself and repeat your sankalpa back to yourself three times.
And let it go.
And moving into the rotation of consciousness,
Start to move all of your attention into the thumb on the right hand.
Perhaps again,
Spreading that visualize energy in whatever form you've decided on or makes sense to you.
So see that energy in the thumb,
Feel the vibration,
And then swim into the pointer finger on the right hand.
Middle finger,
Ring finger,
Right pinky.
Feel the spaces in between your fingers.
Then tracing the bones of the fingers to the wrist,
Starting with the thumb.
Feel the thumbnail and trace the bone into the wrist.
Pointer finger nail and trace the bone into the wrist.
Middle finger trace,
Ring trace,
Pinky and trace.
Feel the center of the palm of the right hand,
The right wrist,
Forearm,
Interior of the elbow,
Exterior of the elbow,
Upper arm bone,
Top of the right shoulder.
Feel the space in between the right ear and the right shoulder.
Collar bone,
Right armpit,
Ribs,
Solar plexus,
Right side of the belly,
Hip.
Feel the inside of the right hip,
Right glute,
Groin,
Top of the right thigh,
Back of the right thigh,
Top of the knee,
Back of the knee.
Right shin,
Calf,
Ankle,
Top of the right foot,
Right big toe,
Second toe,
Third,
Fourth and fifth toe.
Feel the spaces in between the toes.
And tracing the bones of the toes back into the ankle structure,
Start with the right big toenail.
Trace the bone back to the ankle.
Second toe,
Trace the bone back.
Middle toe,
Trace the bone back.
Fourth toe,
Trace and pinky,
Trace.
Feel the center of the sole of the right foot and then expand your awareness to only the right side of the body.
Just the right side.
Now moving your attention over to the left side of the body.
Feel into the left hand thumb,
Forefinger,
Middle finger,
Ring finger,
Pinky.
Feel the spaces in between the fingers and then trace the bones of the fingers down into the wrist.
Feel the nail on the left thumb trace the bone down into the wrist.
Forefinger,
Trace,
Middle finger,
Trace,
Ring,
Trace and pinky.
Tracing all the way into the wrist,
Feel the center of the palm on the left hand and then the wrist.
Forearm,
Inside of the elbow,
Outside of the elbow,
Upper arm bone,
Top of the left shoulder,
The space in between the shoulder and the ear,
Left collarbone,
Armpit,
Left side of the chest,
Ribs,
Belly,
Hip.
Feel the inside of the left hip,
Left glute,
Groin,
Top of the left thigh,
Back of the left thigh,
Top of the left knee,
Back of the left knee,
Top of the shin,
Back of the shin,
Left ankle,
Top of the left foot,
Left big toe,
Second toe,
Third,
Fourth and fifth toe.
Feel the spaces in between the toes and then trace the bones of the toes back into the ankle.
Starting with the big toenail,
Trace into the ankle,
Second toe,
Third,
Fourth and pinky toe,
Trace into the ankle.
Feel the center of the sole,
The left foot and then just the left side of the body,
Just the left side.
Now tune into both ankles,
The back of both knees,
Both glutes,
Shoulder blades,
Back of the arms,
Back of the head and center of the brow.
Feel your whole body enveloped in the static,
Water,
The wildflowers.
Now as I begin to guide you through some visualizations,
Try to picture each scene just briefly,
Avoiding any emotional attachment.
Just allow the extremely relaxed body to digest the visualizations in the infinite intelligence of your biology and connection to source.
See rain falling from a roof,
A baby laughing,
A female lion licking her cub,
An eagle soaring overhead against a stark blue sky,
Lava extending out and flowing from a volcano,
Sealing an envelope,
A tight line tied to a boat,
A person falling from a building,
A white egret in the middle of the lake with fog surrounding,
White water rushing over rocks,
A paper cut,
A town after a tornado,
Women holding hands in a circle,
Candle wax melting,
An infinite desert of sand,
A warm fire on a cold night.
And as you feel ready,
Begin to bring sparks back into your fingers and toes.
Maybe taking a full body stretch,
Reach your fingers as far as you can away from your heels.
And then maybe rolling onto one side,
Pausing in the fetal position.
And as you feel ready,
Coming into a seated posture,
Bring your hands to heart and know that the light in me sees and honors the light in you.
Namaste.
