Yoga Nidra For Pure Awareness
Discover what lies beyond all doing. Drop into the essence of your own Self. Rest in the peace of your own Self. This Yoga Nidra track, inspired by Tamara Verna, is the perfect break you need to reconnect to yourself. Let my voice guide you. Background music is Royalty-Free provided by Pixabay, Light Music.
Transcript
Welcome to this Yoga Nidra practice.
My name is Natalie and today I will be guiding you in a pure awareness Yoga Nidra.
To discover what lies beyond all doing.
To drop into the essence of your own self.
And to rest in the peace of your own self.
Before we begin,
I would like to ask you to get comfortable.
Whether this is lying on your back,
Or lying on your side,
Or maybe sitting up,
Supported.
Get ready for this Yoga Nidra practice of sleep with trace awareness.
Maybe you feel like making a cozy rest nest with cushions,
Blankets,
Bolsters.
Whatever your body needs to feel as comfortable as possible in this moment.
You can always pause this meditation to get the bolsters,
Cushions or blankets that you need.
Get ready to do nothing.
Nothing you need to do.
Nothing you need to be.
Nothing you need to feel.
No one you need to please.
There is only you.
No expectation,
No goal,
No agenda.
No way you can get this wrong.
There is nothing you need to think about.
Just get comfortable now for this practice of non-doing.
Rest your body or your props in any way you need,
So you can sink into the comfort.
Check in with how you feel.
Your setup should make you feel at ease,
But not sleepy.
If you do feel sleepy,
You could make it slightly less warm,
Slightly less dark.
You can also check your head position.
If your chin is tucked in,
It can stimulate sleep.
Try moving your head into a neutral alignment,
Chin neither tucked in nor raised,
And notice how it might change your energy and alertness.
Try moving your head into a position where you feel relaxed,
Yet still alert,
Not sleepy.
Set yourself up so you can stay awake and aware,
And at the same time in peaceful ease.
Now check that your feet and ankles are relaxed,
Calves,
Knees and thighs relaxed,
Hips relaxed lower back,
Middle back,
Upper back relaxed,
Whole back melting,
Hands and arms relaxed,
Shoulders and neck relaxed,
Eyes,
Forehead and scalp relaxed.
Your whole body is now completely relaxed,
Nothing to do,
Your body is at ease.
Your awareness continues on.
Your Yoga Nidra has now begun.
Now bring your awareness within the body,
Experiencing energetically rather than physically.
Several points will be mentioned,
They are energetic pathways.
Allow your attention to move freely from one point to the next.
No need to concentrate,
Just move your awareness effortlessly.
If at any time you feel the urge to let go of the guidance and drop into meditation,
Then drop in.
If at any time you need to move,
Then move,
Be effortless.
Begin with awareness of the energetic points between your eyebrows.
Effortless awareness of the point between your eyebrows,
The hollow of the throat,
Shifting freely unattached,
The right shoulder joint,
The elbow joint,
The wrist joint,
The right thumb,
The top of the index finger,
The top of the middle finger,
The tip of the ring finger,
The tip of the little finger.
Sense energetically the right wrist joint,
The elbow joint,
The shoulder joint,
The hollow of the throat.
Now over to the left shoulder joint,
Elbow joint,
Wrist joint,
The left thumb,
Tip of the index finger,
Tip of the middle finger,
Tip of the ring finger,
Tip of the little finger.
Back up to the left wrist joint,
Elbow joint,
Shoulder joint,
Hollow of the throat,
The heart center,
The right side of the chest,
The heart center,
The left side of the chest,
The heart center,
The navel center,
Tip of the tailbone,
The right hip joint,
The right knee joint,
Ankle joint,
The right big toe,
Tip of the second toe,
Tip of the third toe,
Tip of the fourth toe,
Tip of the baby toe.
Back up to the right ankle joint,
Knee joint,
Hip joint,
Tip of the tailbone.
Now sweep your awareness to the left hip joint,
Left knee joint,
Ankle joint,
The left big toe,
Tip of the second toe,
Tip of the third toe,
Tip of the fourth toe,
Tip of the baby toe.
Back up to the left ankle joint,
Knee joint,
Hip joint,
Tip of the tailbone,
The navel center,
The heart center,
Hollow of the throat,
The eyebrow center,
The eyebrow center,
The eyebrow center.
Now feel as if you are breathing in and out through the points between your eyebrows.
In a straight line from the point between your eyebrows to the center of your brain.
Breathing like this for several breaths now.
Allow your breath to become subtle.
Breathing in a straight line from the point between your eyebrows to the center of your brain.
Your breath becomes subtler and subtler,
Until your breath is almost imperceptible.
What all doing has halted,
Only listening remains.
Prepare to leave even the listening behind,
To experience what lies beyond.
When all doing ends,
What remains is pure awareness,
Ever free,
Ever present,
Present through doing and non-doing,
Constant,
Eternal.
Awareness is what remains when all doing ends,
Pure awareness.
This is your essence.
This is who you are.
You,
The awareness,
Are present through all of your waking life,
Dreaming life,
Deep sleep and once again when you wake.
You are the thread.
You are the awareness,
Aware through the pleasant and unpleasant,
Success and failure,
Yet ever free and unaffected by any.
Free and unaffected.
You are the pure awareness.
There beneath all the thinking and doing,
You are at peace.
You are peace.
You are the peace you've been looking for all along.
You yourself.
There is nothing to seek,
Nothing to gain,
No distance between what you seek and what you already are.
You are it.
So now,
Allow your brain to rest.
There is nothing left to do.
Release the mind,
Like an instrument you're holding on to.
Release the mind.
Let it go.
Drop into the stillness and silence that remains.
Drop into the stillness and silence.
Rest in the peace of your own self.
Now bring your awareness back to your breath.
Notice your body breathing,
Feel your body breathing.
Take a moment to enjoy the non-doing of your breathing.
Now take a deep breath.
Feel the energy and awareness coming back into your body.
This yoga nidra is now complete.
Take another breath and if you feel like making gentle movements into your body,
Make them.
If you feel like making larger movements,
Make them.
Listen in and move when and how you'd like.
And if you're lying down,
Roll over to the side if it feels right.
And if you like,
Take a moment to recall your experience.
What will you take with you from your experience today?
Then gently make your way to sitting upright.
Keep your eyes closed if you can and feel the energy rising upwards as you sit.
Feel the body activating,
Feel the mind activating and yet still remaining relaxed.
We'll finish this practice by chanting Aum and Shanti three times each.
Join in if you want and notice your energy rising with the chant.
Aum Aum Aum Shanti Shanti Shanti Slowly and softly open your eyes when you're ready.
Adjusting back into the room and back into your day.
Reconnected with the essence of your being.
Until next time,
Namaste.
