Yoga Nidra: Align With Your Intention

Yoga Nidra is an ancient relaxation technique. Effective in calming the mind and soothing the nervous system. Studies have shown it to be highly effective in treating PTSD, insomnia and anxiety. You will be guided in breath exercises, body scans and inner visualization techniques. The alchemy of; relaxation, visualization and intention setting, prove to be a potent formula for manifesting. As well as, supporting inner revolutions from harmful ways of thinking, self destructive behavior and limiting belief systems.

Transcript

Welcome.

This is Raquel Jordan,

And you're about to practice yoga nidra.

So wherever you are,

Ideally,

Find a comfortable position lying down.

I recommend grabbing a pillow or a blanket as your temperature is going to drop due to the fact you're going to be lying still.

If lying down isn't accessible to you,

Then you can come to find a seat with both feet grounded on the floor and a pillow so that you could gently prop your head off to one side.

And you're working towards completely relaxing the body.

If at any point you need to adjust your movements or positions that you can get comfortable,

Please take liberties to do so.

As any discomfort in the physical body could hinder the practice of yoga nidra.

Once you settle,

I invite you to take one hand and gently place it on your stomach.

Then just notice the stomach as it naturally rises and falls with the breath.

So there's no forceful in breath or out breath.

Allow the stomach to soften.

So that your own body's natural rhythm can occur.

And then I want you to start to make a kind of a self-reflection.

And then I want you to start to make a connection with the floor or with whatever is supporting you right now.

And as you start to make that connection,

I want you to cultivate the sense of being held or cradled by your mat,

By the floor or by the seat that you have chosen to rest in.

Beneath whatever it is that you are lying on,

There is a sense of connection to the earth,

The firm ground from which we seek stability and nourishment.

The earth is there for us every day.

I want you to take a moment now and acknowledge that in this space of gratitude,

We begin to cultivate fertile soil,

To plant seeds for new ways of thinking.

So at this time,

I'm going to introduce the Sankalpa,

Which is the part of the practice where we begin to plant seeds and send ourselves messages,

Positive thoughts and affirmations.

As you lie comfortably or sit with your eyes closed and your hand on your stomach,

Feeling your breath,

I want you to acknowledge where you are in your life from a bird's eye view.

And notice the areas of your life,

Be it your professional,

Personal relationship,

Any area of your life where you feel it is in need of your attention.

Clarify for yourself what it is you're actually seeking to experience or feel in that area of your life.

For example,

If you are in a place where you are in a place where you are in a place where you are in a place where you are in a place where you are interested in очень ПрошAPPИ willnever fill that space with grown up grown-up Deepness in your story.

For example,

If I am working to cultivate honest and truthful deeply cared for and loved.

Take this time now to formulate your statement and notice the statement was created in the present tense in all positives.

So that as you say this to yourself,

It is happening right now,

The moment you say it.

And you're saying all in positives,

Because we want to focus on the thing we're actually growing,

Versus focusing on the thing we don't want.

So go to your first inclination to find a voice or give light to what that is that you're looking to call in.

And if you find it challenging to formulate a sentence at this time,

Perhaps you can boil it down to one word.

For example,

Love.

Honor could be a word.

And then once you have that word or that phrase,

I now want you to start to repeat it to yourself.

And as you do this,

Allow your body and your mind to receive the message.

I also want you to start to feel what it would feel like as this message is happening right now.

How does it feel in your body to have this experience actualized?

And what kind of person are you,

Or would you have to be in order to receive or be a part of this reality that you're calling into your life?

We'll take it a step further.

And I'm going to ask you now in this statement being fully actualized.

Once this is actualized,

How does this feed the whole?

How will this in turn offer to your community?

And how will this feed your life?

Notice the physiological reaction that your body might be having to the messages you're sending yourself.

Note any watering of the eyes,

Any warmth from the heart or tingling in the hands.

As you continue to align and attune yourself to this message,

That you're calling in,

I want you to allow those sensations to spread themselves throughout your whole body.

So you feel through the skin,

Through every cell and bone in your body,

This message.

I'm now going to take you on a tour of your body.

So as I mentioned before,

Allowing yourself to be completely open and relaxed,

Fully present,

Fully aware of your body,

And also as I mentioned before,

Allowing yourself to be fully present.

You're going to take your focus or your intention to the area of your body that I mentioned.

There's nothing for you to do or fix here.

You're simply here to bear the awareness and connection that can exist in different parts of your body.

Beginning with your forehead.

Notice the skin on your forehead.

And then feel the space that exists behind your eyes.

Go to your right eyebrow and then your left eyebrow.

Feel your right eye and then your left eye.

Notice the space in your eyes.

Take your attention to your right nostril.

Focus on the in breath moving into the right nostril and out the right nostril.

Now shift your attention over to the left nostril.

Turn the volume way down on the right nostril and just focus on the left nostril as the breath moves in and out.

Now divide your attention evenly between left and right nostrils as you take in the breath.

Move your attention to the tip of your chin and then your whole jawline.

Trace the outline of your bottom lip,

Your upper lip.

Feel your bottom row of teeth,

Your upper row of teeth,

The roof of your mouth,

Your tongue growing wide in your mouth.

Take your attention to the tip of your nose and then gently trace the bridge of your nose up to your third eye.

Note your third eye is located between your eyebrows just above your brow line.

As you connect to your breath,

Notice the space that might exist in the area of your third eye.

Now gently graze in your mind's eye your right cheek bone and then your left cheek bone.

Feel the space that hovers right above the crown of your head and then the weight of the skull as it rests.

Running your awareness now down the whole right side of your body.

Take a moment from a bird's eye view and connect from your right eye all the way down to your right toes.

Now take your attention to your right ear and trace down the right side of your neck,

Your right shoulder,

Upper arm,

Elbow,

Forearm,

And wrist.

Feel your right hand,

Feel the top of the hand and the palm of the hand.

Note the space that exists in the palm of your hand.

Go to your right side of your hand and your right thumb,

Your pointer finger,

Middle finger,

Ring finger,

And pinky finger.

Now feel all five fingers at the same time and notice the space that exists between your fingers.

Go to your right underarm.

Feel your right rib cage,

Hip,

Top of the thigh,

Back of the thigh,

Your right kneecap,

Back of your knee,

Shin,

Calf,

And ankle.

Feel your right foot,

Feel the heel of the foot,

The arch of the foot,

The pad of the foot,

And the top of the foot.

Note the space that exists in the arch of your right foot.

Connect to your right big toe.

Connect to your second toe,

Third toe,

Fourth toe,

And fifth toe.

Feel all five toes together and note the space that exists between your toes.

As you gently scan the whole right side of the body,

Again,

Note the areas in the right side of the body that feel spacious and the areas on the right side of the body that feel fortified and perhaps are a source of stability for you.

You'll think both and then we're going to move our attention over to the left side of your body.

So we'll start the turn the volume down on the right.

Take your focus solely on the left side of your body.

From a bird's eye view,

Scan from the left eye all the way down to your left toes.

Then we'll begin with your left ear.

Tracing down the left side of your neck,

Your left shoulder,

Upper arm,

Elbow,

Forearm,

And wrist.

Feel your left hand.

Feel the top of your hand and the palm of your hand.

Notice the space that exists in the palm of your left hand.

Connect to your left thumb,

Pointer finger,

Middle finger,

Ring finger,

And pinky finger.

Now feel all five fingers of the left hand at the same time.

Note the space between each finger.

Take your attention now to your left underarm and graze the left side of the rib cage.

Feel your left hip,

Top of your left thigh,

Back of your thigh,

Knee cap,

Back of your knee,

Shin,

Calf,

And ankle.

Feel your left foot.

Feel the heel of your foot,

The arch of your foot,

The pad of your foot,

And the top of your foot.

Note the space that exists in the arch of your left foot.

Connect to your left big toe,

Second toe,

Third toe,

Fourth toe,

And fifth toe.

Feel all five toes at the same time.

Note the space between your toes.

Now gently scanning the whole left side of the body.

Note the areas in the left side of your body that feel spacious and the areas on the left side of your body that feel dense,

Fortified.

Take a moment to acknowledge and thank both.

Now I want you to feel both left and right sides of the body alongside each other at the same time.

Note the differences in the space between your toes.

Feel the space between your toes.

Note the differences between left and right sides of your body.

You'll begin to bear witness of all of the different collaborations and communication that has to happen between both the left and right sides of the body,

Between both left and right sides,

The hemispheres of your brain.

There is a constant communication,

Communication and harmony happening here.

As you bear witness to this communication,

I want you to come back to your breath.

Come back to focusing on breathing in and out through both nostrils evenly at the same time.

You'll start to inhale for 10 and then as you exhale,

Imagine you're peeling away a layer of a mask,

A shield or a hat that you wear.

Again,

You'll inhale for nine and then peel away another layer.

You'll keep going on your own until you reach zero,

This place where you are almost like a newborn baby again.

Neutral,

Pure,

Presence.

Wherever you are in the efforts of your breath,

I want you to meet me at ground zero.

As you begin to cultivate or if you can,

Recall that time when you were a little baby,

Imagining yourself either in a crib,

A bed or on the floor.

Back to that place,

That time and space when you would hear sounds and pick up different textures through sight and touch,

But there were no labels yet as to what they were.

There were no projections or ideas associated with those sounds,

With those visuals.

I want you to try to come back to that place as you take in whatever sounds are around you right now within the room that you're in and perhaps just outside of the room that you're in.

Taking in the sounds without any association.

We're going to integrate them into our experience so that they are also a part of it.

I'm now going to take you into an exploration of opposites.

So I'm going to need your participation as you conjure up these varying degrees of opposites based on your own memory and imagination.

At first,

I'm going to take you into a space.

If you have the eyes closed,

Drop into this feeling as if you were in a dark room or perhaps you were in the womb again.

Everything is pitch black.

You can't see your hand in front of your face.

What does it feel like to be immersed in darkness?

Now,

Shift your attention to be completely immersed in light.

You can start to imagine that you're in a room filled with a piercing golden light.

It's as if you are the sun.

Now,

Shifting your attention to this feeling of loneliness or being completely alone.

As if you were on a deserted island,

No animals living here,

Very little plant life,

Just walking and roaming and there are no people.

You are alone.

What does it feel like to be alone?

Now,

Shifting your attention to this feeling of community.

As you start to visualize being surrounded by people that you love or creating this sense of being a part of something,

A collaboration or community where you are seen,

Recognized and valued.

What does it feel like to be in community?

Or a part of something?

Now,

I want you to start to see the community that exists within your own body.

With your eyes closed and your mind's eye,

I'm gonna take you to seven different energy centers inside of your body.

These energy centers are oftentimes referred to as chakras or wheels.

And they are said to house different characteristics of ourselves.

You're gonna take your attention first to the crown of your head.

As you notice that space hovering over the crown of the head.

This is the area of the body that is said to be the antenna.

The part of our body where we receive celestial information and intelligence.

Now,

Take your awareness again to your third eye which is located between your eyebrows just above your brow line.

In your third eye,

This is where we tend to visualize or see our dreams unfold.

This is where we can project ideas into eventually materializing.

Now,

You're gonna drop into your throat.

I want you to notice the space in the back of the throat.

In your throat chakra,

This is the part of the body where we tend to communicate to the rest of the world.

This is where we put forth through our words and also where we take in.

Now,

Drop into the center of your heart,

Your heart chakra.

This is the area of the body that helps you connect to everything else around you.

Take your awareness now down to your solar plexus which is located at the base of your rib cage.

About two to three inches above your belly button.

This is the area of the body that is said to house our self-confidence.

Now,

We're gonna drop into the third eye,

The third eye.

Our confidence,

Our self-worth,

Our message,

What it is we're here to put out into the world.

This is also the area that is said to house our light or our name.

So,

Take a moment to connect to your solar plexus.

Now,

Start to take your awareness to the bowl of your pelvis.

As you drop into the lower abdomen,

Into the second chakra,

This is the area of the body that houses our emotions,

Our creative,

Generative power,

And all of the one-on-one relationships we've carried or will carry,

Past,

Present,

And future.

And finally,

Dropping you at the base of your spine,

Your first chakra.

This is the area of the body that is said to hold a memory of our ancestry,

Our sense of tribe or belonging.

This is the area of the body that will host the information or the sense of belonging.

It is our basic primal survival mode.

And take a moment now to acknowledge all seven of these centers I just mentioned.

The crown of your head,

Your third eye,

Your throat,

Your heart,

Your solar plexus,

The bowl of your pelvis,

The base of your spine.

All seven of these centers,

As you connect to them now,

Note that they too are connecting with each other.

I want you to start to witness the communication that can happen between the first chakra and the third.

Between the crown of your head and your heart.

The connection that can happen between your stomach and your throat.

As you start to tune into all seven energy centers and you allow them to attune to each other,

I want you to see them start to align to support one another as they begin to vibrate and attune.

You are now going to come back to your sankalpa,

Your resolution or your intention.

What is it that you are calling into your life?

To be fully realized.

I now want you to repeat what your sankalpa is to yourself.

And this time,

I want you to say it to all seven chakras or energy centers in the body.

And as you say it,

You can start to visualize them vibrating as they start to attune to the frequency of those thought patterns you're sending them.

Your mind and your body are starting to align in order to support this belief,

This reality.

You allow whatever is starting to happen,

Any sensations in the body to again ripple their way out to the peripherals.

Allow any emotions or physiological reactions to continue to unfold.

And then I want you to take your awareness back to that firm solid ground that's been holding you this whole time.

You might come back to the feeling of your stomach as it rises and falls with your breath.

And then whenever you're ready,

You can start to wiggle your fingers and your toes and start to transition yourself back to a waking state.

The practice of yoga nidra is now complete.

Be gentle with yourself as you slowly transition upright.

You could slowly start to blink your eyes a few times.

And then make your way whenever you are ready.

And then make your way whenever you are ready.

Reviews

I do a lotb of YN on here and this was hit me so differently in a very good way. She/They take us on a unique track through the body. Great job!

A quality inductions to many layers of yoga Modras. Serious practitioner. no woo woo Mag check

Very engaging Yoga Nidra practice. Kind, clear instruction . Lovely voice. I really enjoyed it.
I would love to see more offerings from this teacher.

I loved it! I feel so relaxed and ready to finish my day. Thank you.

Today this allowed for a very uplifting experience, thanks so much! ☀️

Beautiful meditation - patient, kind, very grounding. Lovely voice & clear, well-paced guidance - thank you! ❣️🌟🙏🏼

Thank you 🌺🌸.

Grateful to be alive in a time where I have access to guidance like this. Thank you!

Lovely, soothing, and beautiful meditation. Thank you. Namaste 🙏🏼.

This practice helped me get some clarity on my direction

Very relaxing and good questions

What a wonderful practice! Very well lead. It made me understand yoga nidra so much better. Birdseye view of what I have and want is very powerful!

Great slept like a baby.

Lovely thank you

Very nice! Just what I needed, stopping the racing thoughts!

A wonderful nidra journey. The chakra alignment was very powerful!

Fue perfecto! De todo corazón gracias!

Greatful& joy✨🙏🔮

Wow, a beautiful nap

Once again I am deeply moved and in touch, connected. Hmmm, why is it that I forget that from time to time. Peace, love, joy to you.