Namaste,
I'm Rosalie and welcome to your practice.
In this session,
We'll be exploring yoga nidra tools and techniques that enhance your astral projection practice.
So I invite you to do this yoga nidra instead of your normal meditation practice.
So let's begin.
I invite you to lie down and take a few moments now to find your most comfortable position.
Stretching your legs out,
Letting your feet flop to the sides,
Placing your hands wherever they feel most comfortable,
And allow yourself to really land into the support beneath you.
Feeling all the meeting points between your back body and the surface beneath you.
And with every exhale,
Feeling yourself sinking deeper and deeper,
Getting heavier and heavier.
Now feeling all the space around you,
Maybe the touch of clothes on your skin or the blanket on top of you,
Feeling the warmth or the coolness of the air,
Drawing all your awareness inwards now.
Feel yourself sinking deeper and deeper with every exhale,
Releasing any tension through the forehead,
Through the eyes,
Through the jaw,
All expression on your face melting away.
And allow this feeling of relaxation to flow through from your face downwards through the whole body,
And softening the muscle of your mind,
Imagining the mind like a muscle,
Relaxing open,
Letting the mind release any gripping,
Any grasping,
And bringing all your awareness down into the heart space,
The centre of your chest,
Calling in your sankalpa now,
Your heart's deepest desire,
Could you imagine speaking it from the heart as you repeat it,
Releasing that,
It will flow through the whole body now in a rotation of consciousness,
Could you bring all your awareness to each part of your body as I name it,
Bring a sense of relaxation to that area,
You might imagine this like an energetic massage through that part,
Or a soothing balm,
Beginning at the crown of the head,
Bringing all your awareness to the crown of the head,
Flowing down to the forehead,
Feel the eyes sinking back to their sockets,
To the cheeks,
To both ears,
And inside both ears,
Listening,
Breathing,
Bringing awareness to the space between the ears,
The midbrain,
To the tip of your nose,
Sensing the flow of air in and out,
Flowing down to the centre of the throat,
The centre of the chest,
The heart space,
Both shoulders now,
A sense of relaxation flowing down the upper arms,
To the elbows,
Through the forearms,
To the wrists,
The palms of both hands,
All the way to the fingertips,
To the fingertips,
Sensing all ten fingertips,
Sensing both hands and arms together,
Brimming with sensation and awareness,
To the heart space,
Down through the solar plexus,
Through the belly,
To the navel centre,
To both hips,
And this sense of relaxation flowing down the upper thighs,
To the knees,
The soles of your feet,
All the way down to the tips of your toes,
Sensing both feet and legs together,
All the way down to the tips of your toes,
Now bringing awareness to the whole right side of the body,
The whole right side,
As though the left side could slip away to darkness,
Allowing all your awareness to flow over from the right side to the left side,
Pouring all your awareness to the left side of the body,
Now the whole front of the body,
Pour your awareness to the whole front of the body,
And now the whole back of the body,
Sense the whole back of the body,
Brimming with awareness,
As you tune into the back of the body,
Could you invite the feeling of sinking,
Sinking downwards,
And spreading outwards,
Almost as though you could melt to the whole surface beneath you,
And now inviting the feeling of lightness,
As you sense the whole front of the body,
Inviting the feeling of lightness,
As though you could float upwards,
Or almost evaporate,
And returning to the feeling of heaviness,
This feeling of going downwards,
And now returning to the feeling of lightness,
Floating upwards,
Outwards,
And now could you invite both feelings at the same time,
Feeling of heaviness and lightness,
Moving downwards and upwards,
Melting and evaporating,
All at the same time,
Releasing that,
And taking a moment to notice the contours of the body,
If it feels like a set concrete line,
Or if this line is a little bit more blurred,
If you can expand beyond the outline,
The contours of the body,
You may like to just have a little explore of how you can move upwards and downwards,
Evaporate and melt,
Or if the line might not be as fixed as you imagine it to be,
Spend a few moments here,
Just basking in this pure spacious awareness,
Or you may like to simply rest here,
Or you may like to ask the question,
What do I most need to know right now?
Just ask the question and let it go,
Bringing all your awareness now back into the heart space,
The centre of your chest,
And could you invite in your sankalpa once again,
Imagine speaking it from the heart,
Feeling it through your whole being as you say it,
And if you have a little bit longer,
You may wish to linger here for a bit more time,
But if it's time for you to carry on with your day,
I invite you to start to notice the breath in the body,
And you may like to deepen the breath,
Taking a big inhale,
Noticing all the sensations in the body,
All the meeting points between the back body and the support beneath you,
Bringing awareness into the thumbs,
Making little circles with the thumbs,
And then brushing them across the fingertips,
Perhaps making little circles with the wrists,
Making little movements with the toes,
And if it feels right for you,
You may like to give yourself a really nice big stretch,
You may like to draw the knees in towards the chest,
And allow them to fall over to one side,
Pausing here for a moment,
And just take a moment to tune into how you feel,
Tuning into the body,
To the mind,
To the heart,
Noticing any benefits of your practice,
And perhaps setting an intention to carry any of these benefits with you,
To the rest of your day,
Thank you so much for practicing with me,
May you be happy,
May you be healthy,
May you be free,
I wish you the most wonderful day,
Namaste
