Clear Thought Yoga Nidra

To control our choice of thoughts is mastery of the mind, emotions and creation of our own life.
The main practice influence is the traditional practice of 'Antaur Mouna'. In this yoga nidra we train the disposal of thoughts at will, and the creation of positive thought statements to create a new life from a deeply relaxed state that blends the conscious and subconscious.
A longer version with opposites is available if you contact me via the link in my bio.

Transcript

Welcome to this practice of yoga nidra.

Take your time to come into your comfortable position,

Preferably lying on your back with your legs out straight,

Perhaps supported by a cushion and maybe something small rolled up under the base of your head so that your body can be long and straight.

If that's not comfortable for you,

Seated is a great option.

Just make sure that your head is supported and that your body can really rest and fully soften and relax.

You may wish to have a blanket or layer over you as the body will become cold during this practice and some people like to have something over their eyes if it is a little bit bright in your space.

Take some time to settle the body down,

Feeling that the left and the right sides are equal in the way that they are laid out with the feet maybe hip distance apart,

Allowing them to flop out.

Let the palms face up to the sky,

Opening the shoulders and the chest,

Creating a receiving position for your body and mind to welcome in transformation gently and kindly.

And then lengthen the back of your head slightly away from the shoulders,

Creating some space for the blood flow to the mind.

Soften your eyelids,

Letting them caress the eyeballs,

Widening the forehead.

And maybe taking a sigh,

Letting your jaw,

Your mouth release some tension.

When you're ready,

Closing the mouth,

Letting the tongue rest in the mouth,

Feel the edges of the lips take out and slightly upwards and soften the face,

The collarbones,

The pelvis and the tops of the feet.

Allow your body to sink down onto your support.

With each exhale,

Just give your body to that support a little more.

If you need to wriggle and adjust,

Please do so,

So that you can remain still throughout your practice of Yoga Nidra.

Yoga Nidra is a practice of merely receiving sound without analytical thought.

Simply acknowledge the words and trust their resonance.

Make the resolve that you are going to practice Yoga Nidra,

That a part of your conscious mind will remain awake and aware,

Hearing these words,

Welcoming them into your vibration.

Should you fall asleep,

You will return to the sound of the voice,

Simply attending to the words being said.

Begin to become aware of the sounds in the space that you are resting in.

Acknowledge them one by one.

Be familiar with your space through your sense of sound.

Aware that this is your physical safe space for the duration of your practice.

And now draw your awareness to the fabrics touching your skin.

Observe how these fabrics feel on your skin without judgement.

Become aware of the air moving over your skin.

Where you feel the air moving over your skin.

Then become aware of your body breathing this air.

Simply be aware of your body softly breathing.

And observe these points of your body that are touching the ground,

The support that holds you.

Observe these points of contact.

And now come to your safe space.

This may be a real or imaginary place that creates a feeling of well-being and safety for you.

Imagine yourself in that place in this moment and really feel yourself fully there.

Those feelings of well-being that this space creates for you.

And from this safe space allow your Sankalpa or personal resolve to rise up a positive statement in the present tense of something that you would like to come true in your life.

And just as you did with your safe place bring this resolve with full feeling three times now.

And releasing that Sankalpa we come to the rotation of consciousness bringing awareness to your body parts through sense feeling or visualization if that is an easier sense for you to access.

We move through the body parts in rapid succession drawing whatever focus we can to that body part as it is named.

We begin inside the mouth.

In the floor of the mouth.

Inside right cheek.

Inside left cheek.

Roof of the mouth.

Cancer also called samarte.

Back of the mouth.

Tongue.

Teeth.

The whole inside of the mouth.

The base jaw.

Top jaw.

Sinuses.

Right eye socket.

Left eye socket.

Middle of the mind.

Right ear canal.

Right ear.

Middle of the mind.

Left ear canal.

Left ear.

Inside of the head.

Back of the head.

Crown of the head.

Forehead.

Right eyelid.

Left eyelid.

Tip of the nose.

Point where the lips touch.

The whole of the face.

The whole of the head.

The neck.

Base of the throat.

Right collarbone.

Right upper arm.

Right elbow.

Right forearm.

Right wrist.

Back of the right hand.

Right palm.

Thumb.

Index finger.

Middle finger.

Ring finger.

Pinky finger.

Right hand.

Right arm.

Right armpit.

Right side waist.

Right hip.

Right thigh.

Right knee.

Right calf.

Right shin.

Right ankle.

Right heel.

Right sole of foot.

Top of the right foot.

Big toe.

Second toe.

Third toe.

Fourth toe.

Right foot.

Right leg.

Right side of the body.

The whole right side of the body.

Base of the throat.

Left shoulder.

Left upper arm.

Right elbow.

Right foot.

Left upper arm.

Left elbow.

Left lower arm.

Wrist.

Back of the left hand.

Palm of the left hand.

Thumb.

Index finger.

Middle finger.

Index finger.

Third finger.

Ring finger.

Pinky finger.

The whole of the left hand.

The left arm.

Left armpit.

Left side waist.

Left hip.

Left thigh.

Left knee.

Left calf.

Left shin.

Left ankle.

Left heel.

Left sole of the foot.

Top of the left foot.

Big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

Left foot.

Left leg.

Left side body.

The whole left side of the body.

The whole left side of the body.

Base of the throat.

Centre of the chest.

Navel.

Pubic bone.

The groin.

The back of the neck.

The back of the head.

The back of the head.

The back of the head.

The front of the body.

The whole front of the body.

The right heel.

The left heel.

The right buttock.

The left buttock.

The right knee.

The right knee.

The right knee.

The right buttock.

The left buttock.

Right shoulder blade.

Left shoulder blade.

Base of the spine.

To the base of the head.

The whole right shoulder blade.

The whole right shoulder blade.

The whole right shoulder blade.

The whole of the back body.

The right side of the body.

The left side of the body.

The head.

Front of the body.

Back of the body.

And the back of the head.

The whole of the back body.

The front of the body.

Back of the body.

The whole of the body.

The whole of the body.

The whole of the body.

And aware of your breathing.

Your natural breath.

And focus your awareness as though you could breathe through the point between your eyebrow centre.

As though you breathe in through your third eye and breathe out of your third eye.

Maintain your awareness of breathing in and out of the point between your eyebrow centre.

As you breathe through the third eye you may sense feel the breath at this point of your breathing.

Or you may find there are visuals that support your breathing through this space.

Allow whatever sense arises to support your breathing through your third eye.

Release your awareness of your breath at this point.

And now become aware of this space behind the Chidakasha or third eye.

Be aware of any formless colour,

Spaces or shapes of your psyche and thoughts in this space.

If a thought arises immediately dispose of it at your will.

Immediately push aside a thought.

Allowing thought forms to dissolve into formlessness.

Any image that arises dissolve the colours and droplets of formlessness in this space.

Any thought dissolve.

Silence.

And now allow your entire self to respond spontaneously and effortlessly to the following words.

My source is silent stillness.

I rest in peace.

I am the non-participative observer from my thoughts and emotions that come and go.

I hold no one responsible for what has happened in the past.

I am free and clear of all that has happened in the past.

I go to the source within that heals all conflict and restores my health and peace of mind.

I am at peace with myself as I am and with the world as it is.

Repeating your sankalpa or personal resolve as you did at the beginning of this practice and the present tense living it in this very moment.

And come back into your space becoming aware of your body resting upon your support.

Feeling those points of contact and your breath within your body gently moving your body in its own rhythm.

Become aware of the breath across your top lip and the air moving over your skin.

Begin to notice the textures of the fabrics touching your skin.

And when you're ready acknowledging the sounds in your space.

Beginning to recall where it is that your body is located.

You may begin to make small movements with your fingers and toes.

Perhaps taking a stretch or giving yourself a well deserved hug.

Start to move yourself back into your body.

And if you wish to fall asleep at this time we have completed the yoga nidra practice and you may choose to go to sleep.

But otherwise if you are to continue with your day rolling over onto one side give yourself some time to allow your eyes to welcome in some daylight maybe behind the palms.

Maybe giving yourself an extra squeeze some little taps underneath your cheekbones.

Maybe giving yourself a little squeeze or tapping across your cheekbones under your eyes gently.

When you begin to feel back in your body bring yourself up to seated and just take some gentle movements coming fully back into your body so that when you are ready and you feel present and grounded into your space you may continue on with your day.

And may you have a most wonderful day.

Reviews

Wonderful practice and great guidance! Thank you Nid 🛌💙

So deeply restful that I dozed off just at the bit about thoughts! I will definitely revisit.

A nice little yoga nidra that helped me back to sleep in the wee hours. Thank you! Namaste
🌺 🙏 🌺

Another very lovely practice. Restful and centering, just what I needed after a restless might. Thank you. ☮️💖🙏🖖🪷

Thank you for gently yet firmly holding the space for this deeply relaxing practice. ❤️