Welcome to RISE Yoganidra.
Sat Chit Ananda.
The True You.
Moving through surrender into trust.
And now time to call in your true self and let her rise.
Now is the time to rise.
This yoga nidra practice asks you to be open to possibility and shift.
How can you show up as your highest self?
Give yourself permission to absorb the teachings of this practice as we travel the subtle energy bodies.
The yogis know these as the koshas.
Moving through surrender into trust.
And now time to call in your true self and rise.
Trusting your experience is exactly as it's meant to be.
No right or wrong.
If your mind chatters and distracts,
Don't fight it.
Simply note,
Thinking,
And come back to watching your breath as you're ready.
This may be a continual cycle or perhaps you fall asleep.
All are perfectly fine.
Any healing nourishment you need will be received just as you are.
Setting up taking your shape of comfort.
Traditionally laying on your back with arms and legs spread out.
Palms may turn upwards in a gesture of receiving,
Or turn down connecting to the earth,
Grounding.
We will be here for the remainder of the practice.
As the body drops into the deeper brain states,
It is common for our temperature to dip and the body to feel extremely heavy.
Taking time now to place supports under the head,
Back of thigh,
Covering with a blanket may help you stay in this comfortable state of stillness.
Become aware of the muscles in your legs as you bring tightness and squeeze them tightly,
Squeezing into the legs.
Take a breath in.
And then let them release their hold.
Sense the arm muscles as they begin to squeeze and tighten.
Breathing in.
And release out.
Tighten the muscles in the face,
Squeezing eyes,
Mouth,
Forehead.
Breathing in.
And then letting go.
Now the entire body,
Squeezing full body from toes through to head,
Arms,
Legs,
Shoulders,
Face,
Stomach,
All squeezing so tightly.
Breathing in.
And then a full sigh out,
Release the hold.
Notice the jaw soften.
The tongue releases from the roof of the mouth.
Even the eyebrows begin to soften.
Aparigraha Release all attachment Allow yourself to be fully in this moment.
As we prepare to surrender and trust in the sacred practice of Yoganidra.
Tune the ears into the sense of hearing.
Hearing sounds far away.
Outside the barriers of this room.
How far can you hear?
Bringing hearing within the room.
Noting any sounds you can make.
And then moving within the body.
Notice your breath,
The rush of air.
Since the beating of your sacred heart.
Your life force.
This beading at your very core.
The rise and fall of your chest.
Rise and fall.
As breath draws into the body and then releases.
Sensing the body as it experiences breath.
Body is being breathed.
Breath travels from toes along the top side of body.
And releasing down the backside of body.
Top of body.
Back of body.
This vibrant prana entering in.
And the old residual energy traveling back down and out.
And breathing in what it is you'd like to bring into your life.
With every breath out,
Releasing what you are ready to let go of.
Breathing in the new.
Breathing out the old.
Breath travels to the center of the ribcage now,
Into the center of your beautiful heart.
Begin to connect back into your truth.
This is the truth of you that has always been.
It is here to remind you of your wholeness.
That you alone are enough.
That the universe is always working in your favor.
You are secure,
You are safe,
You are loved,
You are valued,
You are all of that.
And somewhere along the way,
We are conditioned into believing that may not be true.
And as it shows up in areas of life holding us from our true potential.
Begin to reconnect here.
Hear your heart vowel.
Reminding you.
Is reclaim your I am statement,
Your san culpa.
San,
Your highest truth,
And Kalpa,
The vow.
Your heart has a memory like no other.
The truth of who you are and who you've always been.
Return to that knowing now,
Stating your sankalpa three times in silence.
I am.
I AM.
I am.
Stay with me as we travel the first layer of the physical body,
Anamaya Kosha.
Awareness of your body.
In beautiful expansion,
Contraction.
As breath breathes you.
Aware of your beautiful energy.
As energy now gathers in the right side of your body.
Pooling into the palm of the right hand.
Feel and sense your right hand.
And bring your awareness into the right thumb.
Sense your right hand thumb.
Awareness moves into the right index finger.
Middle finger.
Ring finger.
Pinky finger.
Feel the palm of the right hand.
Back of hand.
Your wrist.
Elbow.
And the shoulder.
The side ribs.
Aware of your hips.
Me.
Ankle.
Awareness along the top of foot.
Sensing all toes.
The soul of it.
And aware of the whole right side of the body from foot to crown.
Sending awareness across the body,
Resting in the palm of the left hand.
Become aware of the left hand.
Awareness moving into the left thumb.
Index finger.
Middle finger.
Ring finger.
Pinky finger.
Feel the palm of the whole left hand.
To the back of hand.
Wrist.
Elbow.
Shoulder.
Down the left side ribs into the hips.
Me.
Ankle.
Awareness spreading across the top of your foot.
And into all toes.
Across the sole of the foot.
And now the whole left side of your body.
Awareness moves into the heels of both feet,
Right and left.
Awareness traveling the back body into the calf muscles.
Back of the thighs.
The buttocks.
Into the spine.
Traveling up the spine as it spreads across the low back.
Awareness moving up,
Spreading across the middle of back.
And the upper back.
Spreading into the base of the neck.
Back of head.
And across the crown of the head.
Awareness coming down the forehead.
Spreading into the eyebrows.
The space between the eyebrows.
Into both eye sockets,
Nose,
Lips.
Teeth.
Tongue.
Awareness across the whole jaw.
Chin.
And down the throat.
Into the center of the chest.
Awareness spreading through the whole chest and into the belly.
Awareness through the whole top side of body.
Aware of the back side of body.
And now the space two feet below the body.
Become aware of the space two feet below you.
Back to the top side of body.
Become curious about the space two feet above your body.
Aware of the space just above the body.
And now whole body awareness.
Since the entire body at once,
Whole body.
And drawing awareness back into the center of chest.
Into the beautiful movement of the lungs.
Arriving at the second layer,
The layer of breath.
Pranamaya Kosha.
As we come back to the breath.
Consciously choosing breath in this moment.
As the breath breathes you.
Connect with the flow filling into the belly.
Feeling the movement caused by natural breath.
This expansion and contraction.
We'll begin to connect with each inhale with the Sanskrit word so.
And with every exhale.
Hum.
Inhaling,
Soften.
Exhaling,
Hum.
I M Breathing in,
So deep.
Breathing out,
Hum.
So.
.
.
Hum.
Continue at your own pace.
Enjoying the rhythm of breath and no rush.
Every inhale,
So soft.
Every exhale.
Hum.
So.
.
.
Hum.
I M.
Really seeing that now.
Coming into natural breath.
As your body continues to be breathed.
And sensing the space of the breath.
And how the body moves with breath.
The space surrounding the body is also moved by breath.
As we arrive at the third layer,
The emotion body of Manomaya Kosha.
Drawing awareness back to the center of chest.
And the safety of the cage of the heart.
Awareness is everything.
Simply observing our reaction to emotion.
Observing,
Then releasing.
Simply curious how we respond.
Calling in a sense of heaviness.
As body becomes heavy.
So heavy his body sinks down.
Arms,
Legs,
Head,
All heavy.
And then begin to sense lightness.
The body releases heaviness coming into a sense of lightness.
Body is lighter.
And lighter.
The sense that you're hovering in lightness.
And then can you feel both sensations,
Heavy and light,
At the same time?
Body is heavy,
Yet light.
Light yet heavy.
Releasing that now and experiencing saltiness.
Tasting salt,
Crystallized salt on your tongue.
Experience salt.
And shifting now into sweet.
Experience the sense of sweetness like sweet honey.
Rich chocolate.
Pure granules of sugar cane.
Experience sweep.
Now can you combine them together,
Both salted sweetness together,
Like salted caramel?
Salt and sweet.
And releasing that now and bring in a sensation of hot.
This hot temperature,
Experience the sensation of heat.
Steaming hot springs.
Feeling a hot summer day.
Experience heat.
And now cold,
Shockingly cold.
Like an ice plunge,
Jumping into a glacier-fed lake.
Experience cold.
And now,
Can you combine them together?
Experience both hot and cold at the same time.
Cold skin is achingly rising to the heat.
Hot,
Cold,
Together.
And releasing that and sensing the body as it begins to fall.
Body is falling.
Free falling.
Faster,
Picking up speed.
Experience the body falling.
And how do you react to falling?
Beginning to slow now.
Slower.
Slower.
And now stillness.
Body suspended midair.
You were floating.
Body floats.
How do you experience floating?
And staying with my voice as we release to a neutral space arriving at the fourth layer,
The wisdom body,
Vijnanamaya kosha.
As eyes experience the vast darkness of the third eye.
The Chi de Cache.
The seat of witness,
Observing images and sensations without emotion releasing on to the next.
And the smell of coffee brewing.
Yellow daffodils.
Ocean waves crashing on rocks.
Kitten whiskers.
An echoing gong.
Chessboard.
Vinegar.
Fish feeding at the surface.
A sleeping child.
Thundering hooves of wild horses.
Striking a match.
Raging fire.
Morning dew on a spider web.
Freshly cut grass.
Jumping into a glacier-fed stream.
Lemon juice.
Floating on your back.
Stormy sky.
Dancing to your favorite music.
And aquarium.
Toes sinking into hot sand.
A plant turning towards the sun.
Snake winding through grass.
Condensation on a cold drink.
Horse nuzzling your hand.
A tall mirror.
Tall mirror.
Mirror.
Ornately carved frame.
This mirror leans against the wall.
Approach the smear.
As you come closer.
The reflection is one you are familiar with,
Yet somehow different.
Looking into the mirror.
You see confident,
Tall posture.
There's an edge.
Yet still soft.
Eyes are deep and worldly.
A sense of wisdom gathered over many lifetimes.
Greet your guide.
Your guide has been at your side all along.
Your guide is you.
Embodying happiness.
Grace.
Success.
Fulfillment.
Contentment.
It is time to embrace this for yourself.
For you are your guide and your guide is you.
Rise and step into this energy.
It welcomes you.
Sankalpa rises.
Vibrationally activate it now.
Stating your sankalpa three times.
I am.
I am.
I am.
And so it is,
As it has always been so.
Connect with the vibration.
Rise to this vibration.
Stay here in this vibration.
As we enter the bliss body,
Anandamaya Kosha.
Soak in the stillness.
Absorb the silence.
Silence isn't empty.
It's full of answers.
Embody your highest self.
Your physical.
Your spiritual self.
What does success look like.
What does happiness look like?
And what do you need to know to show up in this highest self?
See yourself step into this energy now.
Open to receive this wisdom from your sacred self.
Receive this energy.
Soaking in the answers.
I'm returning now.
His answers are always there to be heard.
You can return at any time.
And in your mind's eye,
Begin to visualize the room that you're in.
Sensing the walls around you.
The floor beneath you.
Seeing all six directions at once.
All six directions.
And then start to visualize yourself laying in stillness.
Floating above your body,
Looking down.
Seeing yourself in pure adoration.
See yourself lying here.
And sending love to the self,
Pure love.
Wrapping yourself in compassion and acceptance and love.
The practice of yoga nidra is now complete.
Hari Om Tat Sat.
Hari Om Tat Sat.
Hare Om Tat Sat.
You can guide yourself to rest on your side and honor this position of rest and nurturing.
Surrendering to the moment,
Staying here as long as you need.
Surrender here.
And open to receive.
