Yoga Nidra For Whole Hearted Embodiment

This is a Yoga Nidra practice for Whole Hearted Embodiment, suitable for everybody. Set yourself up in a restful, ideally uninterrupted location with whatever props you like for a roughly 30-minute guided practice.

Transcript

Hello,

My name is Nikki and this is a yoga nidra practice for wholehearted embodiment.

Welcome yourself warmly,

Openly and honestly to your space.

Begin to intentionally place your body into a simple supine posture,

Lying on the back,

Each limb situated comfortably without any obstruction to ensure clean lines for energy to flow.

You may choose to add props to the practice,

Such as a bolster under your knees,

An eye pillow or a blanket to cover you.

Turn your palms skyward and allow your toe tips to fall to the sides.

Collect all of the bits and pieces of you that could potentially be left elsewhere as you bring your mind's eye to your body exactly as you are now.

As you become a witness,

Drawing in your attention to the most internally generated faculties,

Set the intention to be fully present and aware during this practice.

Locating yourself here in time and space with eyes closed,

You begin to notice the finer details of the restful expression of your body.

See the light leaks behind the eyelids,

Hear the subtle sounds of the space around you,

Smell the scent of your laundry detergent on your clothes or your recognizable aroma of home.

Taste your mouth with whatever remnants remain of the flavor you consumed last.

Feel the texture of what you are wearing,

Shape-shifting gently with each breath exchange.

Feel each point of contact with the earth where you lie,

The comfort measures you have taken to ensure complete softness in the seat of your body.

Orient yourself to your position intimately.

Embodied now,

Receive three slow,

Steady,

Rhythmic inhales with exhales to sigh.

Take your time in this exchange with your environment,

The atmosphere,

As it breathes you.

The softness of the body allows you to be full,

Filled to capacity with a release that further encourages softness,

Now in a fully relaxed and supported physical form.

Aware of the sweetness and ease with which the body welcomes the mind home through the respiration,

As you journey deeper into the dimensions of self.

One layer which you were invited to explore is that of your heart.

Start by locating your heart in the body.

Awareness drifts to just slightly left to the center of the chest,

Noticing the ever-present pulse.

Perhaps today you feel curious to inquire about this layer of your being.

As you arrive at the door of your heart,

Ask patiently and kindly if you may spend some time with this miraculous cluster of cells that comprises your true nature,

Your loved heart space.

If the invite stands wherever it lands relative to the heart,

You may find your sankalpa,

Your concise,

Positive,

Present tense I statement that you embody as your truth.

Perhaps it is an antidote to a lack of a statement such as,

I am confident,

I am powerful,

Or I am energetic.

Take your time now to listen for your resolve.

If you are already using a sankalpa,

Repeat it three times.

If something new has come to you,

Invite it in.

Should nothing specifically present itself to you,

A suggestion today could be,

I am present.

Repeat your sankalpa three times.

The practice of yoga nidra begins now.

Begin on the right side of your body.

Bring awareness to your right thumb,

Index finger,

Middle finger,

Ring finger,

Pinky finger,

Pinky finger,

Palm of your hand,

Back of your hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Underarm,

Right side of the rib cage and lung,

Waistline,

Thigh,

Knee,

Lower leg,

Ankle,

Toe,

Top of your right foot,

Sole of your right foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Baby toe.

Hold the entire right side of your body in your awareness,

Whole right side.

Fill your right side with your awareness now.

Move your awareness to your left hand,

Left thumb,

Index finger,

Middle finger,

Ring finger,

Pinky finger,

Palm of your hand,

Back of your hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Underarm,

Left side of the rib cage and lung,

Waistline,

Thigh,

Kneecap,

Shin,

Ankle,

Top of your left foot,

Sole of your left foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Baby toe.

Hold the entire left side of your body with your awareness,

Whole left side.

Feel the entire left side of your body now.

Now to explore the back of your body,

Moving from right to left fairly quickly.

Feel the sole of your right foot,

Sole of your left foot,

The soles of both of your feet together,

The back of your right heel,

The back of your left heel,

Back of your left heel,

Both heels together,

Right calf,

Left calf,

Both calves together,

The back of your right knee,

Back of your left knee,

The backs of both knees together,

Right hamstrings,

Left hamstrings,

Both sets of hamstrings together,

Right buttocks,

Left buttocks,

Both sides of your buttocks,

Back of your pelvis,

Lower back,

Middle back,

Upper back,

Feel your right shoulder blade,

Left shoulder blade,

Both shoulder blades together,

Right arm,

Left arm,

Both arms together,

Back of your neck,

Back of your head,

The crown of your head,

Crown of your head,

Feel your entire back body.

Now feel the crown of your head,

Your forehead,

Your right eyebrow,

Left eyebrow,

Both eyebrows together,

Brow center,

Right eyelid,

Left eyelid,

Both eyelids together,

Right eyeball,

Left eyeball,

Both eyes together,

Feel your right nostril,

Left nostril,

Both nostrils together,

Bridge of your nose,

Tip of your nose,

Your whole entire nose,

Feel your upper lip,

Lower lip,

Both lips together,

Feel your chin,

Feel the right side of your jaw,

The left side of your jaw,

Feel both sides of your jaw together,

And feel your whole face,

Your whole face,

Feel the right side of your head,

The left side of your head,

Now feel both sides of your head together,

Feel the right side of your throat,

The left side of your throat,

Feel your whole neck and throat together,

Feel your right collarbone,

Your left collarbone,

Both collarbones together,

Feel the right side of your chest,

The left side of your chest,

Feel both sides of your chest together,

Feel your whole chest together,

Feel the area of your abdomen,

From your ribs to your belly button,

Low belly,

Pelvis,

Root of your pelvic floor,

Both thighs,

Both kneecaps,

Both shins,

Both ankles,

Tops of both of your feet,

Feel your right leg from your toes to your hip,

Feel your left leg from your toes to your hip,

Feel the entirety of both of your legs together,

Feel your right arm from your fingertips to your shoulder,

Your left arm from your fingertips to your shoulder,

Now feel both arms together,

Keep your arms and your legs in your awareness,

And add your entire torso and your head to your feeling experience now,

Feel and sense your entire body,

Your whole body,

Feel your whole body together right now,

Whole body awareness,

Begin to notice your breath and how it is received through your body,

Without a need to manipulate or change it,

Allow the breath to be exactly as it is,

The breath is your naturally occurring parasympathetic nervous system function,

And is your connection and reciprocal exchange to everything entirely,

From your recognizable environment,

As much as that which you cannot explain,

As you are now,

You receive the breath more fully,

Literally being breathed by the atmosphere,

Follow your inhale all the way from the soles of your feet to the top of your head,

And then exhale from your head all the way back down to your feet,

Your breath is steady,

Rhythmic,

And completely unobstructed or manipulated,

Here we begin to explore pairs of opposites,

Begin to create entirely from the imagination,

The felt experience of each word as stated without judgment or attachment,

Feel the feeling of being unsteady,

Now the felt experience of being steady,

Return to your heart space,

Feel the feeling of being at ease,

Feel the feeling of exerting effort,

Return to heart space,

Feel the feeling of being soft,

Feel the feeling of being strong,

Return to heart space,

Feel the feeling of your whole self,

Your whole body,

Visualize yourself exactly where you are now,

First from afar,

Begin with your place on earth,

The country,

City,

Neighborhood,

The street,

And place indoors,

See the container you are inside of entirely,

Tracing in your mind's eye the lines of the walls,

Floor,

And ceiling around you,

The orientation and placement of furniture,

Decor,

The windows,

Doors,

Colors,

And shapes of each item contained in your current space,

Now moving closer to your body,

See what you are covered in or wearing,

Whatever items of clothing you are currently wearing and the way they are situated on your body,

See the color and texture of your skin,

Your hair,

Your ears,

Eyes,

Lips,

And tongue,

Visualizing deeper now into the tissue supported by your body,

Your organs,

Your lungs,

Your heart,

Visualize your own beautiful beating heart,

See light emanating from this space,

Bright white healing light that first fills your whole body,

Pulsing with healing loving energy,

See this light filling the space around you,

It illuminates so vibrantly,

It now becomes radiant through the cracks under the doors,

Through the windows,

And moves outward back into the world outside,

Bright white loving light emanating from your heart center,

Dissolve any and all attention from anything but your whole self,

Unchanged,

Unwavering,

Naturally occurring,

Being breathed,

Still,

Soft,

And fully supported,

Here and now,

Revel in the majesty and intricacy of this human experience,

Here in awe,

Adoration,

Admiration,

And deep appreciation for this healing,

Healthy,

Capable,

And wildly intelligent form and formless that comprises you,

Be so completely enraptured and aware of everything now,

Exactly as it is,

Here now,

From the depths of your heart,

Returns your sankalpa,

It repeats itself each time getting quieter and quieter,

Here you are,

Slowly recollecting the whole self to this present moment,

Notice now the quality and temperature of your breath,

Invite in long,

Slow inhales,

And exhale with a soft sigh,

Breathing like this to awaken smaller to larger parts of your body,

Breath filling to finger and toe tips,

All the way from the soles of the feet to the crown of the head,

Now fully awake and alive,

Begin to move and stretch out as if to take up more space around you,

Choose a side to lie on and wrap your arms around yourself for a moment of sweet loving you time,

Hold your heart,

The practice of yoga nidra is now complete,

Return to a seated posture with eyes closed and palms together,

Begin to rub your hands together,

Creating some heat from the friction,

And with the warmth of your hands cover your eyes,

Slowly blinking the eyes open and closed inside the safety of the palms,

Perfectly upright and all sensory awareness in full,

You are a witness again to your container,

Take your time and bring your heart's intention into the rest of the day,

Thank you for taking time to love yourself today,

Adiom.

Reviews

Thank you 🙏

Grateful for this yoga nidra and for my “container”

My morning routine for a deep connection with my body and daily intention. Thank you for this beautiful Yoga Nidra

I enjoyed this very much. Thanks for providing the meditation. Take care.