Yoga Nidra Magic

Sink into a state of relaxed consciousness and allow the magic to unfold in this yoga nidra practice. Exploration of the body with visualization practice creates a harmonious vibe within.

A meditation cave that I visit often inspired me to create this practice for you.

Transcript

Hello,

My name is Charmaine Stapman and welcome to Yoga Nidra.

Allow yourself now to lie down on your back.

Your body stretched out.

Your head is in line with your body.

Your feet are apart,

Palms facing up.

Close your eyes.

Sink into Mother Earth.

Be relaxed and comfortable.

You should not sleep during Yoga Nidra,

But be awake.

Say to yourself,

I will not sleep.

I will remain awake.

I will not sleep.

I will remain awake.

Notice your heels relaxing down.

Notice your calves and your thighs relaxing down onto the surface you lie upon.

Notice your hips relaxing,

Sinking.

Notice your low back relaxing.

Notice your shoulder blades making contact with the surface you lie upon.

Sense both arms in the backsides of your palms connecting to the surface you lie upon.

Sense the back of your head relaxing towards Mother Earth and notice with each breath you were becoming more relaxed,

More deeply relaxed.

Switch your entire body to become completely relaxed.

Now send a beautiful healing white light to your feet,

Allowing the white light to completely relax your feet.

Realize this healing white light around your entire left foot and around your entire right foot.

Now connect the beautiful white light from your feet to your lower legs and thighs,

Allowing the light to completely relax your lower legs and thighs.

Now connect to the beautiful white light from your lower legs and thighs to your hips,

Allowing the light to completely relax your hips.

Connect the beautiful white light from your hips into your abdomen,

Allowing the light to completely relax your abdomen.

Now connect the beautiful white light from your abdomen to your chest,

To your heart,

To your ribcage,

Allowing the light to completely relax your chest,

Heart,

And ribcage.

Now connect the beautiful white light from your chest,

Heart,

And ribcage to your shoulders,

Allowing the light to completely relax your shoulders.

Connect the beautiful white light from your shoulders down into your arms,

Hands,

And fingers,

Allowing the light to completely relax your arms,

Hands,

And fingers.

Connect the beautiful white light from your arms,

Hands,

And fingers up to your neck,

Face,

Lips,

Eyes,

Ears,

Entire head,

Allowing the white light to completely relax your neck,

Face,

Lips,

Eyes,

Ears,

And entire head.

Now notice how relaxed your entire body is,

Allowing the beautiful white light to heal and relax every inch of your body.

Take a deep breath in,

And as you inhale,

Feel the calmness and peace spreading throughout your body.

As you exhale,

Feel all of your worries and tensions flow out of your body.

Now visualize your body lying down on the ground.

Feel your body lying down on the ground.

Envision yourself in the most serene scene you've dreamt of,

Or perhaps that you visited.

This place is the safest and most relaxed place you will ever experience.

Allow yourself and your body in this place to become completely relaxed and at peace,

Feeling safe and secure.

And now we move on to your sankalpa,

Your affirmation.

Allow your affirmation to come from deep within.

This sankalpa comes from your deepest,

Most loving source.

Allow this affirmation or intention to well up from that place and repeat it silently to yourself three times now.

We will now focus your mind on the different parts of your body that I identify.

Relax each part of the body in turn.

It is helpful for you to see your body as an object and your mind as an instrument,

Your body being fine tuned by the flow of energy throughout.

As you go through the step of relaxing each body part,

Imagine that beautiful light and energy flowing through this part as you inhale and exhale freely.

We will begin with the thumb of the right hand,

Right hand thumb,

Index finger,

Middle finger,

Ring finger,

Pinky finger,

Palm of the right hand,

Back of the right hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Sensing,

Feeling,

Seeing,

Seeing,

Entire right arm,

Entire right arm,

Entire right arm.

Now let's move over to the left thumb,

Left index finger,

Middle finger,

Ring finger,

Little finger,

Palm of the left hand,

Back of the left hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Seeing,

Seeing deeply,

Entire left arm,

Entire left arm,

Entire left arm.

Now moving down to the right foot.

In with the right foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Little toe,

Sole of the right foot,

Heel of the right foot,

Top of the right foot,

Right ankle,

Shin,

Calf,

Front of the knee,

Back of the knee,

Front of the thigh,

Back of the thigh,

Sides of the thigh,

Entire right leg,

Entire right leg,

Seeing,

Feeling,

Sensing,

Seeing,

Entire right leg.

And now moving over to the left foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Little toe,

All of the left foot,

Top of the foot,

Side of the foot,

Heel,

Ankle,

Left shin,

Calf,

Front of the knee,

Back of the knee,

Back of the thigh,

Front of the thigh,

Sides of the thigh,

Entire left leg,

Entire left leg,

Seeing,

Feeling,

Sensing,

Seeing,

Entire left leg.

And now feeling simultaneously both arms and both legs,

Both arms and both legs,

Both arms and both legs.

Now let's move into the pelvis,

Feeling the front of the pelvis,

Back of the pelvis,

Hips,

Abdomen,

Lower back,

Solar plexus,

Mid back,

Upper back,

Shoulders,

Heart,

Lungs.

Breathing up to the shoulders again,

Up into the back of the neck,

Sides of the neck,

Over to the front of the throat,

Up into the head,

Chin,

Jaw,

Lower lip,

Upper lip,

Floor of the mouth,

Roof of the mouth,

Bottom of the tongue,

Top of the tongue,

Feeling throughout the entire interior of the mouth,

Moving out to the left cheek,

Right cheek,

Left nostril,

Right nostril,

Left eye,

Right eye,

Left eyebrow,

Right eyebrow,

Left eyelid,

Right eyelid,

Left outer ear,

Left inner ear,

Right outer ear,

Right inner ear,

Forehead,

Sides of the head,

Top of the head,

Back of the head,

Feeling the whole body,

Whole body,

Whole body,

Whole body,

360 degree awareness of the whole body,

Whole body,

Whole body.

Are you awake?

Repeat to yourself,

I am awake.

As you continue to have total awareness of the body,

We are now going to divide the body down the middle from left to right.

Sense the entire left side of the body.

Notice the weight,

Density,

And perhaps even a color that goes along with the left side of the body.

Still feeling the left side of the body,

Move over to the right side of the body.

Notice the weight,

Density,

Color.

Notice differences between the right and left side of the body.

And then let's notice the back side of the body.

Notice the weight,

Density,

Color of the back side of the body.

Now notice the front side of the body.

Notice the weight,

Density,

And any color you associate with the front side of the body.

And now notice any place in the body where you feel a sensation of heat and allow that sensation of heat to gently expand throughout the body.

Feel the sensation of heat gently expanding throughout the body.

And now notice a place in the body that feels cool and allow the sensation of coolness to gently expand.

Feeling both cool and warm spread throughout the body.

And now notice a place in the body that feels very tight,

An area of the body that naturally feels tight,

And allow the area of tightness to naturally decrease as you breathe in and out.

Now notice a place in the body that feels very light,

An area of the body that naturally feels light,

And allow the area of light to naturally increase till it feels almost as if the body is rising up off the floor.

Now notice a place in the body that feels tense,

Any part of the body that is still tense,

And allow that sense of tension to be felt more deeply and intensely in that area of the body.

Now notice a part of the body that feels extremely comfortable,

Open,

And relaxed,

And allow that feeling of relaxation and comfort to spread fully throughout the body.

Your entire body becoming even more relaxed.

Now we are going to become even more in touch with this relaxation as we sense the breath in the body.

Begin by feeling your breath into every part of your body.

Begin by breathing into your abdomen.

Your abdomen expands towards the sky as you breathe in,

And it draws in towards the earth as you breathe out.

Feeling the breath massaging your abdomen.

And now as you breathe in,

Begin to breathe into every area of your body.

And as you breathe out,

Feel your body completely surrender and relax.

Inhale breathing into your entire body.

Exhale your body completely relaxes.

Inhale entire body.

Exhale body relaxes.

Breathing in.

Breathing out.

Breathing in.

Breathing out.

Now we are going to breathe into the left side of the body.

Sense the breath in the left side of the body.

Notice your entire breath massaging and filling up your left foot.

Left leg,

Left hip,

Left lung,

Left arm,

Left nostril.

Breathe into the left side of the body.

Exhale out of the left side of the body.

And now we are going to breathe into the right side of the body.

Sense the breath in the right side of the body.

Notice your entire breath massaging and filling up your right foot.

Right leg,

Right hip,

Right lung,

Right arm,

Right nostril.

Breathe into the right side of the body.

Exhale out of the right side of the body.

Now we are going to travel back to the left side of the body.

Inhale through the bottom of your left foot.

Hip,

Arm,

Nostril.

Exhale down through your right nostril.

Arm,

Hip,

And bottom of your right foot.

Exhale out of the right foot.

Exhale out of the left side of the body.

Exhale out of the right nostril.

Expand the breath out.

Inhale into the left side of the body.

Hold your breath in peacefully.

Exhale out through the right side of the body.

Inhale in through the left side of the body.

Simply hold the breath in.

Exhale through the right side of the body.

Noticing your body widens with each inhale and relaxes with each exhale.

Completely relax your body.

Feel every inch of your body full of relaxation,

Harmony,

And bliss.

And invite a beautiful light into the crown of your head in which you can now try to visualize some images.

Simply bear witness and see each image appear and connect to the images on levels of feeling,

Awareness,

And emotion.

An enchanted forest.

An enchanted forest.

A warm magical pond.

A warm magical pond.

And now see yourself floating in this warm magical pond.

You are floating in this pond and can feel its magic encompass you.

You are enjoying the pond's healing properties and gifts of magic it contains.

You are surrounded by the colorful enchanted forest.

There is a spirit guide in this pond with you.

This guide is here to give you a magical message.

You speak to the spirit guide and then thank the spirit guide for the message.

This message is for you to take forward into your life.

It is now time to bring yourself back.

Bringing yourself back.

Sensing the breath now moving through the entire body.

Whole body breathing.

Sensing that the breath is in the fingers.

Sensing it in the toes.

Begin to slowly move your fingers and toes.

Begin to feel your body lying down on the surface.

Feeling all points of contact.

Feeling the heels,

Calves,

Hips,

Shoulders,

Arms,

Fingers,

Back of the hand making contact.

Feeling your contact with Mother Earth and how good it feels to be in contact with her to be here in this place,

This time,

And in this body.

On your next inhalation,

Feel yourself becoming twice as active.

Exhaling twice as active.

Noticing the level of activity.

Feeling twice as active.

Exhale twice as active.

Feeling your body as a whole.

Roll onto one side.

And as you're ready,

Come up to a seated position.

Take all the time you need.

Now in this rested seated space,

Close the eyes.

Repeat your sankalpa or affirmation to yourself three times now.

Your prayer or affirmation,

Knowing that within this journey,

Your affirmation has already become a reality.

Rest in knowing that you are healing from the inside out.

Namaste.

Reviews

Such a wonderful meditation. Thank you so very, very much.