Yoga Nidra For The New Year

This Yoga Nidra focuses on setting a sankalpa, or a resolve, to connect to your heart's desires in the upcoming new year. This Nidra starts with external awareness, then a focus on body awareness for deep relaxation. Once the body is fully relaxed, you connect to the breath and feeling the sensations of opposite awareness. When the mind is completely still, you can then focus on your heart's desires as if they have already manifested, keeping it in your heart for the new year.

Transcript

Hello and welcome to Yoga Nidra.

Today this Yoga Nidra will focus on setting a sankalpa or a resolve in which it is you would like to see manifest in the upcoming new year.

So find yourself coming into a comfortable place,

Preferably lying down and in a place where you will not be disturbed for the next several minutes.

Now as you relax into this place,

Go ahead and close to the eyes,

Bringing awareness to the breath.

Just checking in with how you feel at this moment in time.

Allowing the breath to wash away any worries,

Any cares,

Any troubles,

So you can fully and completely relax for the practice of Nidra.

Feeling the ribcage rise on the inhale and feeling the ribcage fall on the exhale,

Surrendering to an even deeper state of relaxation.

Bringing the awareness into this present moment by just listening and observing to some of the noises coming from around you in the space in which you are in.

Just being a witness to this moment and allowing any thoughts or emotions or feelings to float on by like clouds in the blue sky.

And as we surrender here to an even deeper state of relaxation,

Let's go ahead now and focus on a sankalpa or a resolve.

Focusing on your heart's desires and what you would like to see manifest in the upcoming new year.

Focusing on the sankalpa and saying it in your mind three times,

Affirming it to be true.

And taking this sankalpa and set it in your heart and let it remain there for the remainder of the practice.

And allow your body to surrender to deep relaxation,

But let your consciousness remain so that you can focus on my words.

So now let's bring the awareness around the physical body so we can allow the body to fully and completely relax.

Saying each part of the body as I say them in your mind,

Bringing your conscious and awareness through the entire physical body.

And we're going to start with the right side and the right hand thumb,

First finger,

Second finger,

Third finger,

Fourth finger,

Palm,

Back of the hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

The right side,

Waist,

Hip,

Thigh,

Knee,

Back of the knee,

Shin,

Calf,

Ankle,

Heel,

Sole of the foot,

Top of the foot,

Right big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

The entire right side,

Left side of the body,

Left hand thumb,

First finger,

Second finger,

Third finger,

Fourth finger,

Palm,

Back of the hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

The left side,

Waist,

Hip,

Thigh,

Knee,

Back of the knee,

Shin,

Calf,

Ankle,

Heel,

Sole of the foot,

Top of the foot,

Left big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

The entire left side,

Right buttock,

Left buttock,

Right lower back,

Left lower back,

Right middle back,

Left middle back,

Right shoulder blade,

Left shoulder blade,

The entire spinal column,

Back of the neck,

Back of the head,

Top of the head,

Forehead,

Right eyebrow,

Left eyebrow,

Space in between eyebrows,

Right eye and eyelid,

Left eye and eyelid,

Bridge of the nose,

Tip of the nose,

Right nostril,

Left nostril,

Upper lip,

Lower lip,

Tongue,

Teeth,

Chin,

Right cheek,

Left cheek,

Right ear,

Left ear,

Front of the neck,

Right side of the chest,

Left side of the chest,

The abdomen,

The pelvis,

The whole body,

The whole body,

The whole body feeling completely relaxed,

The right arm lying on the floor,

Left arm lying on the floor,

The right leg lying on the floor,

The left leg lying on the floor,

The entire back lying on the floor,

The right heel lying on the floor,

Left heel lying on the floor,

The entire body lying on the floor.

Let's go ahead and bring the awareness now to the breath.

We're going to start by counting the breath from 27 down toward the number one,

Counting each breath on the inhale and the exhale 27 on the inhale and the exhale 26 on the inhale and the exhale 25 and so on counting your way down toward the number one.

And if the mind should tend to wander or if you forget the number in which you're counting,

Always return back to the number 27.

Thanks for- You Now from here,

Let's go ahead and pause our counting.

It's okay if we haven't reached the number one,

Just allowing the breath to be natural.

Now let's go ahead and focus on opposite feelings and sensations and how these feelings and sensations make us feel physically,

Mentally,

And emotionally as we experience them.

So we're going to start by feeling very heavy,

As if you've been weighted down,

That it takes tremendous effort to get from one place to another.

How does that make you feel emotionally,

Physically,

And mentally to carry tremendous weight,

As if it were hard to do things because of this weight?

Now let's bring the awareness to feeling very light,

As if you were light as a feather,

Floating with ease in every movement that you take.

How does that make you feel emotionally,

Physically,

And mentally to move with great ease and without any effort,

Like the weight has been lifted from your shoulders?

Now we're going to bring the awareness to feeling pain.

Feeling on pain,

Whether it be physical or emotional,

And how does this pain make you feel physically,

Emotionally,

And mentally?

Allowing these feelings to flow through you,

Just focusing on the moment with this pain.

And moving from pain now,

Let's bring the awareness to pleasure,

Focusing on things that bring pleasure into your life.

And how does that make you feel physically,

Emotionally,

And mentally to do things with pleasure,

To feel great pleasure in the things that you do?

Now let's bring the awareness to fear.

What are you afraid of?

How does this fear make you feel physically,

Emotionally,

And mentally?

When you're afraid to do something,

Or you're afraid of the future,

Or afraid of the outcome.

Finding fear in the next movement which you make.

And bringing the awareness to fear,

Let's take it to courage and strength.

Maybe you can remember a time in your life in which you found courage to do something,

Even though you were afraid to do it.

And how did that make you feel emotionally,

Physically,

And mentally?

To be strong and courageous.

Now let's take the awareness to sadness.

Maybe someone or something brought sadness into your life,

In the past or the present.

And how does this sadness make you feel physically,

Emotionally,

And mentally?

Allowing these thoughts and sensations again to flow through you of sadness,

But letting them go.

And from sadness,

Let's take the awareness now to joy.

Focusing on events in your life in which brought you great joy.

And how does this joy make you feel emotionally,

Physically,

And mentally?

And now let's bring the awareness to not having a voice,

To being silenced.

Maybe there's been some time in your life when you were unable to say your truth or speak how you feel.

And how did that make you feel physically,

Emotionally,

And mentally to not be able to speak your truth or to be silenced by someone else?

And now let's bring the awareness to having a voice.

Maybe there was a time you did speak your truth,

Regardless of the consequences.

And how did that feel to be able to speak your truth and to say exactly how you feel?

And how does that make you feel physically,

Emotionally,

And mentally to be able to say whatever it is you need to say?

Now let's take the awareness to darkness,

To not being able to see.

That we're in an unfamiliar place,

Not knowing what lies ahead of us.

And how does that make you feel physically,

Emotionally,

And mentally to be in the darkness?

Not knowing where to take the next step,

Or knowing which way to go.

And from darkness,

Let's bring the awareness to finding the light within.

Connecting to our inner wisdom.

Maybe there's been a moment in your life where you were able to know the next step without understanding,

Just knowing that it feels right.

And how does that make you feel physically,

Emotionally,

And mentally to be confident on your journey without seeing the big picture,

Just knowing within your heart and your inner wisdom?

And then from here,

Let's take the awareness now behind the eyes,

As if you were looking at a movie screen,

Just noticing any images that may come up in this space.

And as you focus on this space,

Imagine as if the images create a scene,

And in this scene,

You're going to imagine as if your sankalpa,

Your resolve,

Your heart's desires has manifest at some point in the future.

And as you look upon this space,

What kind of images would you see?

What would the scene look like?

Who would be there if your heart's desires were to come true?

What might you be wearing?

Your facial expression?

Looking around at all the detail of all this space.

Who might be there with you?

Noticing the colors,

The smells,

The feelings,

As if you can touch this moment,

As if everything was real,

As if it were happening in the physical.

Just noticing all this space.

Maybe noticing any thoughts or sensations or emotions that might come up as you observe this space.

And as you sit in this space with all these thoughts and sensations,

Saying again three times your sankalpa,

Your resolve,

Your heart's desires,

Affirming it to be true,

To be real,

To be a part of your heart forever.

Now let's move the awareness from this space and come back to the breath.

Just noticing the rise and fall of the chest.

Just noticing how you're lying on the floor in the space that you're in.

And just listening and observing to some of the noises coming from around you in this space that you're in.

Being a witness to this moment,

Because in this moment is all there is,

Ever was,

And never shall be.

Starting to gently move the physical body by wiggling the fingers and toes,

Bringing the awareness back and slowly coming back into this present moment and letting the thoughts enter through the mind.

And then from here,

Whenever you're ready,

You can slowly open the eyes,

Fully bringing you back into this present moment with this sankalpa in your heart.

And may you see your heart's desires manifest in the new year.

For the spirit in me bows to and respects the spirit in you and all living beings.

And have a happy new year.

Namaste.

Reviews

Wonderfully relaxing. Thank you.