Yoga Nidra- 45 Minute Deep Dive

Take a deep dive into the depths of your being through this very accessible form of meditation. Through exploring different layers of your being you can access heightened realms of consciousness and begin to transcend from the human plane into spiritual awareness. This state is oftentimes described as the "fourth state" meaning somewhere in between being awake and asleep. This practice is done while laying down in shavasana. You can support your knees with a pillow or bolster.

Transcript

The practice of yoga nidra begins now.

There is nothing you need to do other than listen and follow along as best you can.

I am simply here to guide you and support you on your yoga nidra journey.

Try your best to stay awake and alert despite being deeply relaxed and still.

You will get the most benefit out of this practice if you remain awake.

Distractions are inevitable.

If you notice yourself drifting off into sleep or thought,

Gently invite yourself back into the space with ease and grace.

Now begin to notice your breath.

The rise and fall of each inhale and each exhale.

Bring all your attention to your breath without changing or manipulating it in any way.

Now from this awareness of your natural breath,

I want you to take a deep breath in.

Hold at the top.

Exhale,

Release.

Hold empty.

Take another breath in.

Fill to your fullest capacity.

Open mouth exhale.

Hold at the base and allow your natural breath to return.

Allow yourself to be breathed.

Allow your breath to be effortless and easeful.

Now is the time to create a sankalpa.

A sankalpa is a Sanskrit word that means intention,

Resolve,

Or resolution.

A sankalpa is a vow and commitment we make to support our highest truth.

It is something that you want to have,

Experience,

Or acquire.

Your resolve,

Whatever it may be,

Originates from your heart of hearts.

It is your greatest longing.

It is your deepest desire,

Dream,

And potent wish.

Your resolve would encompass all of what you want in your life right now.

Perhaps you intuitively know what it is already.

Listen to the whispers within.

Allow it to come to the surface naturally and reveal itself truthfully.

Create your resolve as a simple statement or phrase.

It should be something that you can remember easily,

That you can repeat.

Your resolve might be,

I am healthy and well.

I see the big picture of my life and I move forward joyfully.

I am safe and protected.

I am here for a reason.

Create your resolve and let it permeate through your whole body.

If it's not here right now,

Let it bubble up as the practice continues.

Now you will be guided on a journey through your physical body.

I will direct you to place your attention on certain body parts and you will simply place your attention there.

You do not need to move your body in any way.

Just place your mind's eye on the specific part and move from part to part as directed.

Invite yourself to follow along as best you can with the pace of my voice.

Notice if you get caught up in thought or story.

Simply take a breath and begin again.

Now bring your awareness to the top of your head,

The crown.

This is your access point.

Rotate your consciousness here and soften.

We will begin the full body awareness scan now.

Bring your awareness to the back of the head,

The forehead,

Scalp,

And hair.

Right temple,

Left temple.

Third eye,

Center.

Right eyebrow,

Left eyebrow.

Right eyelid,

Left eyelid.

Right eye,

Left eye.

Both eyes together.

Nose,

Tip of the nose,

Bridge of the nose.

Right nostril,

Left nostril.

Both nostrils together.

Right cheek,

Left cheek,

Mouth,

Lips.

Upper lip,

Lower lip.

Both lips together.

Teeth,

Top teeth,

Bottom teeth,

Tongue,

And throat.

The entire mouth,

Jaw,

Chin.

Right ear,

Left ear,

Both ears together.

The whole head,

The whole face.

The whole head,

The whole face together.

Now move your attention down the body.

Front of the neck,

Back of the neck,

Sides of the neck,

The entire neck.

Right clavicle,

Left clavicle,

Sternum.

Right lung,

Left lung,

Heart.

Right chest,

Left chest.

Right ribcage,

Right ribcage,

Left ribcage.

The entire ribcage.

Upper back,

Middle back,

Thoracic spine.

The entire spine.

Right shoulder,

Left shoulder.

Right upper arm,

Left upper arm.

Right elbow,

Left elbow.

Right forearm,

Left forearm.

Both arms together.

Right wrist,

Left wrist.

Both wrists together.

Right hand,

Back of the hand,

Palm of the hand.

Fingers.

Right thumb,

First finger,

Second finger,

Third finger,

Fourth finger.

All five fingers together.

Left hand,

Back of the hand,

Palm of the hand.

Fingers.

Left thumb.

Second finger,

Third finger,

Fourth finger,

Fifth finger.

All five fingers together.

Abdomen,

Right side,

Left side.

Upper abdomen,

Lower abdomen.

The whole abdomen together.

Low back,

Lumbar spine,

And sacrum.

Hips,

Pelvis,

Front of the pelvis,

Back of the pelvis.

Right hip,

Left hip.

Both hips and pelvis together.

Upper glutes,

Buttocks.

Right buttock,

Left buttock.

Both buttocks together.

Legs,

Front of the right thigh,

Front of the left thigh,

Back of the right thigh,

Back of the left thigh.

Right knee,

Left knee.

Right shin,

Left shin.

Right calf,

Left calf.

Both legs together.

Right ankle,

Left ankle.

Right heel,

Left heel.

Top of the right foot,

Top of the left foot.

Bottom of the right foot,

Bottom of the left foot.

Right toes,

Right big toe.

Second toe,

Third toe.

Fourth toe,

Fifth toe.

All five toes together.

Left toe,

Left big toe.

Second toe,

Third toe.

Fourth toe,

Fifth toe.

All five toes together.

Now you will take the body in parts.

Whole right arm.

Whole left arm.

Whole right leg.

Whole left leg.

Whole front.

Whole back.

Whole right side of the body.

Whole left side of the body.

Whole body together.

Whole body together.

Whole body together.

Whole body together.

Now move your awareness back up to the crown of your head where your journey began,

Your access point.

Notice the vibration of energy.

Just notice and be breathed.

See your whole physical form lying on your mat as though you are standing outside your body.

Become aware of the touching points between the floor and your physical body.

Become aware of the parts of your whole physical body absorbing energy from the earth.

Be aware of the front of your body deriving prana or energy from the air.

Feel the vibrations of prana energy moving through your body.

As a result of this practice so far,

Your physical body has become quiet.

Become aware of me instructing you in this practice and of you following along mentally.

Experience what there is to experience right here in this moment.

Become aware of the whole environment of your whole body.

Whole body.

Whole body.

Now visualize the whole body lying on the floor completely relaxed and tranquil.

Feel the body becoming completely relaxed and tranquil.

Now feel the body becoming very hot.

Try to experience the sensation of heat throughout your body.

Recall the feeling of being very very hot whether due to summer sun,

A heater or warm clothing.

Try to create the sensation of heat right now.

Try to feel the sensation of heat exactly as you have experienced it in the past.

Next reverse the feeling.

Try to feel cold.

Shivering cold.

As if you are standing outside in an icy wind wearing only thin clothing.

How chilled you would feel.

Try to feel that coldness through conscious effort because there is no cold wind in here.

Create the sensation of cold with your consciousness.

Experience cold now.

Now try to experience heaviness in the physical body.

The body is becoming heavier and heavier.

It has become so heavy that you are unable to move any part.

You are unable to raise even an eyelid.

You are not even able to wiggle the toes or fingers.

The body has become so extremely heavy.

Now experience the sensation of lightness through the body.

Not heaviness but lightness.

Feel the body becoming lighter and lighter and lighter as if it is completely weightless.

The body is so light.

Light as a feather.

Try to experience the lightness of your physical body right now.

Now imagine you are at the ocean.

You are standing where the sand meets the sea.

Transport your mind and body here.

You are walking in the waves.

The sand wells up between your toes.

It is cool and soft.

You take a deep breath in and let it out.

You smell and taste the ocean,

Salty and damp.

Allow this to presence your entire body.

You take your gaze off of the horizon and you notice a dense green forest ahead.

You follow the coastline with a childlike curiosity,

Stopping along the way to inspect seashells and poke sea creatures.

There is no one else here and there is nowhere else to be but here.

Time is timeless and space is infinite.

You eventually arrive to the thicket of trees.

You see a sign that says Enchanted Forest.

It makes your inner child smile.

You are even more curious and intrigued now.

You walk past the moss coated sign and begin to enter into a forest of majestic redwoods.

You are the only one here.

There is no trace of anyone else.

The ground is pristine and untouched by humankind.

You continue on the path,

Walking light-footed so as not to disturb the earth below.

You take a conscious breath in and let it out.

You can smell the earth,

The trees,

The air,

The ocean.

The redwoods get bigger and bigger as you follow the path into the forest.

Large intricate burl knots launch out of the trunks and branches brush your body as you pass by.

You are overcome by a sense of ease,

Grace,

And deep-seated gratitude.

This brings you to your humble knees.

You start weeping in reverence for the sights and smells and sounds that surround you.

The beauty and wonder of the natural world.

It's like you are seeing it for the first time,

As if you have been reborn with a new sense of consciousness,

A keen and deeply attuned sense of vision.

You can now see beyond what is right in front of you.

You see the past,

You see the future,

And you see what is possible.

You see your ancestors.

You see cultures that have been extinct for ages.

You see what the earth has endured as a result of the existence of humankind.

You see your destiny,

Our destiny,

And earth's destiny.

She is weeping too.

You see her weeping,

You feel her weeping.

You are one with her.

Your pain is her pain.

Her pain is your pain.

Tears are united.

You let it flow like a raging river.

You are given a message,

A message of peace,

Love,

Hope,

Strength,

And faith.

It is not the end yet.

There is work to be done now.

You take this message to heart and plant it like a seed in your fertile soul.

You commit to being a warrior of all things good in this world.

You commit to spreading kindness,

Compassion,

Peace,

Love,

And joy to all living beings.

You take this on proudly as you should.

Your heart wells with gratitude and your path is now crystal clear.

You stand up and look up at the canopy of redwood trees above you.

The sunlight is beaming through the branches,

Through the patches of fog.

You take a deep breath in and you let it go.

Your wisdom and intuition gently guides you back down the path you came in on.

You feel light.

You feel free.

You feel grounded and strong.

You feel alive and awake.

Linger here.

Allow yourself to be in this space,

In this place right now.

You are always Ahah-ah-ah.

You are always Ahah.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.

.