Yoga Nidra for Upanavayu A Guided Subconscious Release and Grounded Renewal Welcome.
Settle yourself into a comfortable position,
Lying down.
Allow your body to be fully supported by the surface beneath you.
Before we begin,
I want to briefly explain what you're about to experience.
Yoga Nidra is a systematic method of guided relaxation that allows the body to enter a deep state of rest while the mind remains gently aware.
In this state,
The nervous system downshifts,
The thinking mind softens,
And the subconscious becomes more receptive.
You don't need to concentrate hard.
You don't need to visualize perfectly.
Simply listen and allow.
Today's Yoga Nidra is focused on Upanavayu.
Upanavayu is the downward moving current of energy in the body.
It governs elimination,
Grounding,
And the ability to release physically,
Emotionally,
And mentally.
When Upanavayu is balanced,
We feel steady,
Rooted,
And supported.
We are able to let go without force.
Working with Upanavayu in Yoga Nidra allows us to communicate directly with the subconscious mind,
The place where old patterns,
Stored tension,
And habitual responses live.
This practice creates space,
Not by effort,
But through intelligent release.
During this practice,
You will also work with a Sankalpa.
A Sankalpa is Sanskrit for a short,
Clear intention stated in simple language.
It's not a wish and it's not something you force.
It reflects a truth you are ready to embody.
It needs to be stated in the present tense.
An example might be,
I trust my ability to let go.
Or,
I am grounded,
Steady,
And safe.
You will be invited to repeat your Sankalpa twice.
Once early in the practice,
And once again near the end,
When the subconscious mind is most receptive.
If at any point you drift or fall asleep,
That's okay.
The practice still works.
Now allow your attention to turn inward.
Bring your awareness to the natural rhythm of your breath.
There's no need to change it.
Feel the weight of your body resting heavily into the surface beneath you.
Notice the points of contact.
The back of the head.
The shoulders.
The spine.
The pelvis.
The backs of the legs.
The heels.
Allow the jaw to soften.
Let the tongue rest easily in the mouth.
Smooth the space between the eyebrows.
With each exhale,
Feel the body settling a little more.
Nothing to hold.
Nothing to manage.
As the body relaxes,
The mind can follow.
Now bring to mind your Sankalpa.
Choose a short,
Clear statement.
Present tense.
Simple language.
Something that reflects inner truth,
Rather than effort.
Silently repeat your Sankalpa three times.
Slowly and clearly.
With quiet conviction.
Let it go.
We will now move through a rotation of consciousness.
As I name each part of the body,
Simply bring your awareness there.
There's no need to move.
Bring awareness to the right hand.
Right thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the right hand.
Back of the right hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Right shoulder.
Bring awareness to the left hand.
Left thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the left hand.
Back of the left hand.
Left wrist.
Forearm.
Elbow.
Upper arm.
Left shoulder.
Awareness to the back of the body.
Upper back.
Middle back.
Lower back.
Feel the broad surface of the back resting into the ground.
Bring awareness to the spine.
From the base upward.
To the space between the shoulder blades.
To the back of the neck.
Top of the head.
Back of the head.
Right ear.
Left ear.
Forehead.
Right eyebrow.
Left eyebrow.
Space between the eyebrows.
Right eye.
Left eye.
Right cheek.
Left cheek.
Nose.
Upper lip.
Lower lip.
Jaw softening.
Throat.
Hollow at the base of the throat.
Chest.
Right side of the chest.
Left side of the chest.
Upper abdomen.
Lower abdomen.
Pelvis.
Heavy.
Grounded.
Supported.
Right hip.
Left hip.
Right thigh.
Knee.
Calf.
Ankle.
Heel.
Sole of the right foot.
Top of the foot.
All of the toes.
Left thigh.
Knee.
Calf.
Ankle.
Heel.
Sole of the left foot.
Top of the foot.
All of the toes.
The entire right side of the body.
The entire left side of the body.
The whole body resting as one unified field.
Bringing awareness back to the right hand.
Right thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the right hand.
Back of the right hand.
Right wrist.
Forearm.
Elbow.
Upper arm.
Right shoulder.
Bring awareness to the left hand.
Left thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the left hand.
Back of the left hand.
Left wrist.
Forearm.
Elbow.
Upper arm.
Left shoulder.
Awareness to the back of the body.
Upper back.
Middle back.
Lower back.
Feel the broad surface of the back resting into the ground.
Bring awareness to the spine.
From the base upward.
To the space between the shoulder blades.
To the back of the neck.
Top of the head.
Back of the head.
Right ear.
Left ear.
Forehead.
Right eyebrow.
Left eyebrow.
Space between the eyebrows.
Right eye.
Left eye.
Right cheek.
Left cheek.
Right cheek.
Right cheek.
Nose.
Upper lip.
Lower lip.
Chin.
Jaw softening.
Throat.
Hollow at the base of the throat.
Chest.
Right side of the chest.
Chest.
Left side of the chest.
Upper abdomen.
Lower abdomen.
Pelvis.
Heavy,
Grounded,
Supported.
Right hip.
Left hip.
Right thigh.
Knee.
Calf.
Ankle.
Heel.
Sole of the right foot.
Top of the foot.
All of the toes.
Left thigh.
Knee.
Calf.
Ankle.
Heel.
Sole of the left foot.
Top of the foot.
All of the toes.
The entire right side of the body.
The entire left side of the body.
The whole body resting as one unified field.
Bring your awareness to the lower abdomen and pelvis.
Feel the natural weight and density here.
The body's center of gravity.
Imagine this area as a wide,
Grounded basin.
Stable,
Receptive,
And quiet.
With each exhale,
Sensing energy moving downward.
Effortless.
Natural.
The breath flows down through the torso,
Into the pelvis,
Down through the legs,
And into the earth beneath you.
Visualize yourself standing on rich,
Fertile ground.
Dark.
Steady.
Capable of absorbing everything that is released into it.
With each breath out,
Allow something to drop away.
Old tension.
Old habits.
Emotional residue.
Patterns you no longer need to carry.
You don't need to identify them.
Your subconscious already knows.
See the earth receiving everything without resistance.
Nothing wasted.
Nothing judged.
Imagine roots extending downward from your pelvis and legs.
Wide.
Strong.
Steady.
As you release downward,
You feel more supported,
Not less.
More stable.
More at ease.
A slow current of Upanavayu moves through your system,
Clearing,
Settling,
Organizing.
It moves through the subconscious layers of the mind,
Softening outdated beliefs,
Loosening old narratives,
And creating space.
You do not need to fix anything.
Rest here.
Now,
Again,
Bring your sankalpa to mind.
Repeat it silently three times as if it's already established.
As if it is already true.
Let it dissolve into stillness.
