Namaste,
I'm Rosalie and welcome to this step-by-step guided astral projection routine designed to help you tap into expanded states of consciousness.
We'll be opening doors and portals to something more,
To a deeper part of yourself.
Welcome whatever experience is most needed for you at this time.
No pressure,
No expectations.
Allow whatever happens to flow with ease and know that you're safe in this space.
And even if you do not astral project,
You will gain all the benefits of this yoga nidra practice,
Allowing your body and your mind to bathe in the medicine of deep rest.
Let's begin.
Could you lie down,
Preferably on your back?
And stretch your legs out,
Just let your feet flop to the sides.
Place your hands wherever they feel the most comfortable.
It's worth the extra effort to use any props you might need to feel warm,
Comfortable,
Completely at ease.
So you might like a pillow beneath your head,
Perhaps a blanket on top of you.
You might like to cover your eyes with an eye pillow or an eye mask.
Take a few moments now to make any final adjustments,
Snuggling in to the support beneath you.
And as you settle in,
Could you imagine you're creating a little cocoon for yourself,
A sacred safe space where you can fully let go.
Now allow yourself to really land into the support beneath you,
Feeling cradled and held.
Throughout this practice,
I invite you to remain completely still,
But if there's anything that prevents you from fully relaxing,
For example if you need to scratch,
There's no harm in moving,
But then return to stillness.
And if you do need to move for whatever reason,
Try to move very slowly.
Now if you feel yourself getting sleepy at any point,
Allow yourself to fall asleep.
In that case,
Keep repeating the affirmation,
Now I'm out of body,
As you drift to sleep.
Releasing any sense of effort,
Nothing is required if you hear.
Release yourself from the world of thinking and enter the realms of feeling,
Sensing and listening.
We'll begin with 3 big cleansing breaths.
Taking a nice big inhale through the nose,
Exhale through the mouth.
And again.
One more big inhale.
Now,
Could you notice all the sounds around you,
The sounds in your space and the sounds of this recording?
Now draw all your awareness inwards,
Sensing the entire physical body,
Lying here completely still,
Effortless,
Letting go.
Could you release any tension,
Any sense of gripping in the forehead,
The eyes,
The jaw,
Letting go.
And could you soften the muscle of your mind,
You might imagine the mind like a muscle,
Allowing them open,
Receptive,
Letting go.
With every exhale,
Allowing any tension,
Any gripping to drain from the body and from the mind.
Sinking deeper and deeper into the support beneath you.
And we'll move on to our yoga nidra practice.
Now for this session,
I invite you to use the sankalpa,
The intention,
I am more than my physical body and astral project with ease.
Could you internally whisper this sankalpa to yourself three times?
And as you say it,
Imagine really feeling the essence of that,
Allow it to feel true in your whole body.
I am more than my physical body and astral project with ease.
Now let it go.
We will begin now to rotate our awareness through different parts of the body.
Could you bring all your awareness,
All your energy to each part of your body as I name it.
And you might imagine placing a tiny point of starlight at each part,
Lighting up the body with your awareness,
Your energy.
As your attention moves,
The body remains completely still.
Beginning at the right thumb,
Bring all your awareness to the right thumb,
Second finger,
Third,
And little finger.
The palm of your hand,
The back of your hand,
The right shoulder,
The sole of your foot,
The top of your foot,
The right big toe,
Second toe,
Little points of light lighting up the whole right side,
Whole right side of the body,
Full of sensation and awareness.
Bringing all your awareness now to the left thumb,
Second finger,
Third,
And little finger.
The palm of your hand,
The back of your hand,
The left wrist,
The left shoulder,
The sole of your foot,
The top of your foot,
The left big toe,
Second toe,
And little toe.
Sensing the whole left side of the body,
Whole left side,
Full of tiny points of starlight,
Brimming with sensation and awareness.
Now the back of the body.
Sensing the right heel,
The left heel,
The back of the right leg,
The back of the left leg,
The right buttock,
The lower back,
The middle back,
The right shoulder blade,
The left shoulder blade,
The right shoulder blade,
The upper back,
The back of the neck,
And the back of your head.
Brimming with sensation and awareness,
Lit up with little points of starlight.
Now the front of the body,
Beginning at the crown of the head to the center of the forehead,
The right eye,
The right cheek,
And inside the right ear,
Listening back to the center of the forehead.
Now the left cheek,
And inside the left ear,
Listening back to the center of the throat,
The center of the chest,
Your heart space,
The upper abdomen,
The navel,
The belly.
Now the whole right foot and leg,
Sensing the whole right foot and leg,
From the hip to the tips of your toes.
Now the whole left foot and leg,
Sensing the whole left foot and leg,
From the hip to the tips of your toes.
Now both legs together,
Sensing both legs together,
The volume,
The density,
The shape.
Now the whole right hand and arm together,
The whole right hand and arm.
Now the whole left hand and arm together.
Now both hands and arms together,
Sensing the volume,
The density,
The shape.
Sensing the whole torso,
Sensing the whole body as one,
Tingling with sensation and awareness.
With tiny points of starlight,
Like a constellation of stars shining bright in the night sky.
Resting here,
Effortless,
The body deeply relaxed,
The mind awake and aware.
Now could you sense the undercurrent of your breath,
The body breathing in and breathing out.
As you observe the breath in the body,
Could you sense the outline of the physical body,
The outer edges,
The contours of the body,
The shape,
The density,
The volume of the whole body.
Feeling how the body expands as you inhale and softens as you exhale,
The body breathing itself.
And could you imagine each inhale breathing in more light and energy,
Filling yourself up.
Each exhale glowing brighter and brighter,
Light within you and around you.
Inhale trillions of cells,
Filling up the pure energy and light.
Exhale glowing brighter and brighter all around you.
Continue like this.
Now,
Using the power of your imagination and intention,
Could you visualize or sense a very long ladder?
This ladder is going down into a wide deep hole in the ground.
You may see this as a well in the ground or simply a big hole going deep down into the earth.
And as you bring this to mind,
Know you can make this hole as big or small as you wish.
Take a moment now to visualize or sense this hole or this well of your own creation,
Knowing that it's warm,
Cozy,
And safe.
Now this long ladder has a hundred rungs.
We will be going down this ladder ten rungs at a time,
Counting down from a hundred all the way down to one.
Beginning now,
Could you visualize or sense yourself standing at the top of this ladder?
How does it feel in your hands?
What is the temperature,
The texture?
And let's begin moving down one rung with each count.
Starting now.
Moving down.
99 98 97 96 95 94 93 92 Stopping here for a moment.
Imagine looking up towards the top of the hole.
Seeing the sky,
This vast blue sky,
Feeling safe and snug,
Getting ready to go deeper.
Moving down.
89 88 87 85 84 83 82 81 Stopping here for a moment.
Imagine looking up towards the top of the hole.
The sky getting a little bit smaller,
But still seeing this bright blue sky,
Feeling safe and warm,
Ready to go deeper.
79 78 79 76 75 74 73 71 70 1 Seeing the bright blue sky a little bit smaller,
Feeling warm,
Safe,
Snug,
Ready to go deeper.
Count your own way down and I'll meet you when you get to 60.
80 Stopping here for a moment.
Looking up towards the top of the hole.
Seeing it get smaller and smaller.
Feeling snug and safe,
Ready to go deeper.
Counting yourself down to 50 and I'll meet you there.
90 Stopping here for a moment.
The hole getting smaller and smaller.
But you're ready to go deeper.
Counting yourself down to 40 and I'll meet you there.
Stopping here at 40.
Looking up towards the sky,
Getting smaller and smaller.
Feeling safe and warm,
Ready to go deeper.
Count yourself down.
I'll meet you at 30.
Stopping here for a moment.
Looking up the hole,
Much smaller now.
You're ready to go deeper.
Counting yourself down.
I'll meet you at 20.
Stopping here for a moment.
Looking up towards the top of the hole.
The sky barely visible now.
Ready to go deeper.
Count yourself down.
I'll meet you at 10.
Stopping here for a moment.
Looking up towards the top of the hole.
Hardly seeing the sky anymore.
Knowing you're very close.
Going deeper and deeper.
Ready to take the last few rungs.
I'll meet you at the bottom.
When you're ready,
Count yourself down.
Counting yourself down.
Now,
At the very bottom.
Looking up.
You can no longer see the opening at all.
You've made it.
Deep,
Deep down.
You feel safe,
Cozy and snug in this space of your own creation.
Take a few moments just to get your bearings deep,
Deep down.
There's a soft glow here.
And you notice a plush,
Soft,
Cozy recliner.
Could you sense or imagine yourself climbing into this recliner?
Settling down.
Feel yourself sinking back.
Back body.
Feeling cradled,
Cocooned.
You feel so comfortable and warm.
Now could you feel this recliner rocking ever so gently back and forth?
Could you tune into this sensation of rocking?
Perhaps remembering what it feels like from your waking life.
Imagine rocking back and forth.
Feeling the weight of your body shift backwards and then forwards.
Back and forth.
Allowing yourself to feel completely at ease.
Feeling the weight of your body shifting backwards.
As you continue to rock here,
Keep repeating the affirmation,
Now I'm out of body.
Keep repeating this as you allow yourself to drift to sleep.
You may find yourself waking up in the vibrational state.
Or if at any point before you fall asleep,
You feel vibrations,
Surrender to them.
Keep repeating the affirmation.
Now I'm out of body.
Now I'm out of body.
Remember your intention for this practice.
You are more than your physical body and astral project with ease.
I will leave you here in this space to continue whatever experience you're having.
Keep repeating.
Now I'm out of body.
