Namaste,
I'm Rosalie and this is a guided Yoga Nidra meditation designed to help you astral travel with ease if you so desire.
In the first part of this meditation I will guide you to a state of mind awake,
Body asleep using Yoga Nidra.
We'll be dropping deeper and deeper within into a state where all sensations in the physical body dissolve,
Melt away into a state of total body dissolution where all that remains is your awareness and that awareness can easily travel beyond the limits of the physical body.
After some time my voice will slip away allowing you to immerse yourself in whatever experience you're having,
Whether it's deep relaxation,
Deep sleep or perhaps a full out of body experience.
Do not worry if you fall asleep,
Whatever experience you have is a perfect one for you at this time.
But for now let's begin our practice together.
Could you lie down preferably on your back,
Stretch your legs out and let your feet flop to the sides and use any props you might need to feel warm,
Comfortable,
Cocooned.
You may like to place a blanket on top of you,
You might like to cover your eyes with an eye mask or an eye pillow and you might like to adjust your headphones.
Do whatever is needed here to be completely at ease.
What could you do to be even 1% more comfortable?
Now allow yourself to really land into the support beneath you,
Feeling cradled and held by the support beneath you.
And as you settle in could you take up all the space around you,
Allowing your body and your energy to expand in all directions.
Throughout this practice could you try 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.
Let's begin with three big cleansing breaths.
Let's take a nice big inhale through the nose,
Open the mouth and sigh it out.
And again,
One more big inhale,
Allowing the lips to come together,
Breathing in and out through the nose,
And with every exhale allow any tension to drain from the body.
Could you let go of any sense of effort?
Nothing is required of you here.
No thinking,
No planning,
Just being.
Dropping out of the world of thinking and into the realms of feeling,
Sensing and listening.
Could you notice all the sounds around you?
The sounds in the distance and bringing your awareness closer,
Noticing the sounds in your space and the sounds of this recording.
Now could you bring your awareness to the entire physical body,
Softening all the muscles in your forehead,
Your eyes,
Releasing any gripping in the jaw and the shoulders melting into the surface beneath you.
Could you imagine your mind as a muscle,
Softening the muscle of your mind,
Allowing it to release its grip,
Unclenching the mind,
Softening,
Letting go.
Could you drop down into the heart space now,
The centre of your chest,
Connecting with the energy of the heart,
The wisdom that abides here.
And could you call in your sankalpa now,
Or your heartfelt intention.
Perhaps you're working with your own,
Or for this practice,
Might you welcome the intention,
I am pure energy and light and easily explore beyond the physical world.
Internally whisper your sankalpa or this intention to yourself three times and as you say it,
Could you really feel it through your whole being.
I am pure energy and light and easily explore beyond the physical world.
Now let it go.
We will begin now to rotate our awareness through different parts of the body.
As you bring your awareness to each part of your body,
Could you imagine placing a little point of light there,
Creating a sense of relaxation and lightness to that part.
As your attention moves through the body,
The body remains completely still.
The tip of the tongue,
Placing a little point of light there.
The roof of your mouth,
Inside the right cheek,
Inside the left cheek,
The right nostril,
And sensing the flow of air in and out to the right nostril.
The left nostril,
And sensing the flow of air in and out to the left nostril.
The tip of your nose,
Up to the center of the forehead,
The mind's eye,
The right eye,
Temple,
The right ear,
And inside the right ear,
Listening.
Back to the center of the forehead,
Little point of light,
The center of the forehead,
The left eye,
Temple,
And inside the left ear,
Listening.
A sense of the whole face and head,
Lit up with little points of light,
The center of the throat,
The center of the chest,
The heart space,
The right side of the chest,
The right shoulder,
Elbow,
The right palm,
The right thumb,
Index finger,
Middle finger,
Ring finger,
Little finger.
Little points of light.
At the tips of all five fingers.
Sensing the whole right hand and arm now.
The whole right hand and arm,
Lit up with little points of light.
Back to the center of the chest,
The heart space,
The left side of the chest,
The left shoulder,
Elbow,
Wrist,
The left palm.
Sensing into the left palm as you place a little point of light there.
The index finger,
Middle finger,
Ring finger,
And little finger.
Little points of light at the tips of all five fingers of the left hand.
Now sensing the whole left hand and arm together.
The whole left hand and arm,
Lit up with little points of light.
Back to the heart space.
Little point of light at the heart space.
Little point of light at the upper abdomen,
Solar plexus.
The navel center.
The whole lower back.
The sacrum,
Base of the spine.
Both hips now.
Now only the right hip.
Little point of light at the right hip.
The thigh.
Ankle.
The sole of the foot.
The right big toe.
Second toe.
Third.
Fourth.
And little toe.
A sense of the whole right foot and leg together,
Lit up with little points of light.
Drawing your awareness now to the left hip.
Little point of light at the left hip.
The thigh.
Knee.
Ankle.
The sole of your foot.
The left big toe.
Second.
Third.
Fourth.
And little toe.
A sense of the whole left foot and leg together.
The whole left foot and leg,
Lit up with little points of light.
The whole body,
Outlined,
Contoured by little points of light.
Each point bringing a sense of relaxation and lightness.
Sensing the whole body as one.
The whole body,
Lit up with little points of light.
Resting deeply now,
Effortless.
And could you feel the natural rhythm of your breath,
Waves of breath flowing in and out.
And could you begin to sense the outline of the body.
The outer edges of the body.
Sensing the shape and the volume of the whole body.
The whole body breathing itself in and out.
And could you imagine a light,
A brilliant white light,
Contouring the edges of the body.
The whole body glowing now,
Encircled by this brilliant white light.
As you inhale,
Allow this light to flow through every cell and every part of your body.
Trillions of cells filling up with light.
Glowing,
Radiating light.
And as you exhale,
Could you imagine this light glowing brighter and brighter all around you.
Inhale to fill yourself up and exhale to glow brighter and brighter.
Dazzling light all around you and within you.
Could you continue like this without changing the breath?
Energy and light all around you and within you.
Allow this light to draw your awareness deeper and deeper within.
Almost like you're falling inwards.
Falling deeper and deeper as this light funnels inwards.
So relaxed,
So light,
All sensation in the physical body dissolves,
Melts away as you funnel deeper and deeper inwards following the light.
The physical body gone.
As you follow this light deeper and deeper inwards,
All physical sensations of the body dissolve.
All that remains is the light of your awareness,
Your consciousness.
Could you simply bask here in this sea of pure awareness and light.
Pure energy.
Infinite possibilities.
Basking here is pure energy and light.
Noticing where this light of awareness is present.
Can you move it throughout the body simply with your intention?
Could you glide it effortlessly through the body and out of the body?
You are this light that can easily travel within and beyond.
Sense,
Imagine yourself as a point of light completely free of all limits.
You are this light that can easily glide through the body and just as easily out of the body.
Just with your intention,
Your awareness can shift,
Can move,
Can glide effortlessly out of the body.
Try it now.
You are this little point of light completely free of all limits.
And as this point of light,
You're free to explore,
To go anywhere you'd like.
You might like to accompany this with a simple command.
Now I'm out of body.
Now I'm out of body.
Remember,
There are no limits here.
You are pure energy and light.
You may like to bring your sankalpa back to mind.
Perhaps you're working with your own or perhaps I am pure energy and light and can easily explore beyond the physical world.
Feel yourself,
Sense yourself as this little point of light.
All sensations in the physical body dissolve.
Completely gone.
You are pure energy and light.
I will leave you here in this space to continue whatever experience you're having.
Know that you are safe and can return at any time simply by thinking of your physical body.
But for now,
Remember,
There are no limits here.
You are pure energy and light and are free to explore beyond the limits of the physical body.
Travel well and have fun in this realm where anything is possible.
