Bloom Wide Open Yoga Nidra

Deeply soothing and healing Yoga Nidra practice which includes a chakra clearing. Beginning with an extensive body scan, moving into an exploration of opposites designed to foster a feeling of equanimity. This whole practice is deeply healing, soothing and relaxing.

Transcript

So taking a few moments to settle in for your practice of yoga nidra.

Get as comfortable get your body as comfortable as you possibly can.

I'll wait for you.

Enjoying any wiggles any stretching any size.

Maybe bring your head gently to one side and then to center and then to the other side to find where your neck and your head are happy.

And then allow yourself to release completely onto the surface you're lying on.

Taking a deep inhale and a deep exhale letting go.

Deep full inhale.

Deep full exhale letting go even more your whole back body sinking onto what's beneath you.

Trusting that you're held supported.

Another deep inhale and another deep exhale letting go.

Taking for a moment to check in to see what might be coming up for you.

As a purpose for this yoga nidra and intention as Sam Kalpa.

And maybe there is a Sam Kalpa that you're currently working with.

You're welcome to stay with that or find a new one.

Do your best not to search just trust that whatever you're meant to bring into this practice will come with you.

And will be nourished by this practice.

Yoga nidra is really just the process of getting out of the way.

This allows the all knowing intelligence that energizes the universe to come to the front.

In this way the miraculous intelligence that makes a rose a rose or a star perfectly original or creates a child becomes our intelligence.

So as we enter the practice of yoga nidra your task is simply to follow my guidance.

And you'll notice from time to time that the mind will wander away.

And that's okay it's part of the practice.

Every time you notice having lost track of my voice.

That's simply a chance to begin again in this moment.

So we'll begin with a body scan a rotation of consciousness.

As I mentioned a part of the body just bring your awareness to that part of the body.

Another option if you like is to place a point of light such as a star or a sparkle into that part of the body.

And sometimes my words will move fast and sometimes it might be quite slow.

And you might lose track of my guidance from time to time,

Or many times.

And that's okay.

There's no way you can do this practice wrong.

So beginning with resting your awareness into the right thumb become aware of sensations in the right thumb or place a point of light or a star or sparkle into the right thumb.

Right index finger,

Middle finger,

Ring finger,

Pinky finger,

The palm of the right hand,

And the back of the right hand.

The right wrist,

Forearm,

Elbow,

Upper arm,

The right shoulder.

Put your awareness now to the left thumb.

Become aware of sensations,

Visuals,

Anything you're aware of in the right in the left thumb and the right thumb.

Feel both thumbs together.

Left index finger,

Middle finger,

Ring finger,

Pinky finger.

Pause and sense all 10 fingers,

Maybe the tips of the fingers.

Turning to the palm of the left hand,

The back of the left hand,

Left wrist,

Forearm,

Elbow,

Upper arm,

Left shoulder,

The whole left arm,

The whole right arm.

Sense,

Imagine,

Or feel both arms together and the aliveness,

The awakeness of the fingers,

The palms of the hands,

The arms,

All the way up to the shoulders.

And now adding both armpits.

Put your awareness to the center of the throat and perhaps pause in this truth center for a moment.

Sense or feel what's here,

What wants to be said or heard.

No searching,

Just pause and notice.

And moving down to the heart center,

Perhaps asking the heart,

What do you need in this moment?

Or what would you like to say in this moment?

Moving to the right side of the chest,

The right ribs,

The right side of the belly,

Continue to follow my guidance.

Right hip,

Buttock,

Right thigh,

Knee,

Right shin,

Ankle,

The top of the right foot and the sole of the right foot,

The right big toe,

Second,

Third,

Fourth,

Fifth.

And sense all five toes of the right foot and add the sole of the right foot.

Become aware of the throat center once more,

Pausing for just a moment like a butterfly landing on the throat.

And then imagine that butterfly landing on your heart center.

Left shoulder,

Left side of the chest,

Left ribs,

Left side of the belly,

The pelvis,

Left buttock,

Thigh,

Knee,

Left shin,

Left ankle,

The top of the left foot and the sole of the left foot,

Left big toe,

Second,

Third,

Fourth,

Fifth.

Notice all five toes of the left foot and include the sole of the left foot.

The entire body sense,

Imagine or feel the aliveness of the entire body now.

Noticing areas of density,

Areas of openness,

Warmth,

Cooler spaces,

Spaces that you're aware of,

Tingling or vibration and spaces that don't have much sensation in this moment.

Now moving up the back body,

Become aware of both heels,

The right and left,

Both calves,

Right and left.

The space behind the knees,

Right and left.

The backs of the thighs,

Right and left.

Both buttocks,

Right and left.

Allow your awareness to pause at the tailbone,

The root of your spine.

Flying starts from the ground,

The more grounded you are,

The higher you fly.

Awareness now moving up the lower back,

Mid back,

Upper back,

The entire back,

Become aware of the entire back body lying on the bed on whatever is supporting it.

The backs of the arms,

Hands and fingers.

Coming once again to the throat center,

Pausing here,

Drinking the nectar of the throat center.

Your communication center,

Your center of truth,

Honesty,

And also hearing,

Listening.

Moving up the back of the neck,

The back of the head,

The crown of the head.

Become aware of the forehead and the space between the left temple and the right temple.

Can you imagine the space inside the top quadrant of the head from the forehead,

Extending to the back of the head,

Including the space between the temples?

Imagine you could breathe into this space as if your breath were a gentle wind,

Washing any cobwebs from the brain,

Just gently,

No force,

No effort,

A gentle breeze.

Bring your awareness to the third eye center between the eyebrows.

And then into the right eye,

The left eye,

Both eyes together.

Any sensation of colors or shapes,

The bridge of the nose.

Become aware of the sense of the breath inside the nostrils.

Moving into the right cheek,

The left cheek,

Both ears,

Right and left,

The upper lip,

The lower lip,

The roof of the mouth,

The insides of the cheeks,

The bottom of the mouth.

Pause and rest in the aliveness of the entire mouth.

Maybe there's tingling in the tongue or someplace else.

Moving down to the chin,

The front of the neck,

And pause once more at the throat center.

Moving down to the heart center,

Imagine that butterfly landing softly on your heart,

Receiving the sweetness of your heart.

And down to the solar plexus,

Just below the ribs.

And down to the sacral chakra,

A few inches below the navel.

Pausing again at your base chakra,

The root.

Steve Goodyear said,

Get yourself grounded and you can navigate even the stormiest roads in peace.

Get yourself grounded and you can navigate even the stormiest roads in peace.

And now just notice your breath,

Notice your body effortlessly being breathed.

And gliding into a mental alternate nostril breathing.

So imagine breathing in through the left nostril and then breathing out through the right nostril.

Breathing in through the right nostril,

The same side.

Breathing out through the opposite side,

The left.

The breath comes in the same side again,

The left.

And exhales through the right.

Inhale through the right,

Exhale through the left,

At whatever pace feels appropriate to you.

And see if it's helpful to you while you're staying with this alternate nostril breathing.

As you're breathing in through the left side,

Imagine the breath pauses at the third eye center between the eyes.

And then exhales down the right nostril.

Coming back in through the right nostril,

Pausing at the third eye center.

Exhaling through the left nostril.

Continue in this pattern.

No hurry.

Pause as long as you like.

Breathing in through one side,

Breathing out through the other side.

Breathing in through that same side.

Breathing out through the other side.

Now releasing the breath.

Bring to mind a time when you were attempting to control a situation,

Your mind,

Someone else.

What does the word control bring up for you?

Again,

Not searching,

Just allow whatever arrives to be enough.

And pause and notice,

How does your body react to this scene in which you are wanting to control?

Notice,

Is there a tensing,

A clenching?

Is there a pausing of the flow of energy?

What do you feel when you bring to mind this time of wanting to control?

And releasing this visualization.

Now a time when you were just allowing,

Allowing the free flow of life,

Allowing whatever was happening.

What comes to mind with this word allow?

Notice how allow feels in your body,

In your energy system,

Maybe even in your mind.

And cycling back to wanting to control.

How does control feel in your body,

In your energy system,

In your mind?

And cycling back to allow.

Is it possible to imagine controlling and allowing at the same time?

The mind won't be able to do that.

See if you can do this with the body,

With the energy system.

Notice what happens.

Perhaps there's a merging of control and allow into each other,

Or perhaps there's a space opening up between the two.

Or perhaps something else entirely is coming up for you.

Can you rest in your experience for just a moment?

And releasing this exploration of opposites.

Pause and notice how you feel in this moment.

Here's a poem by Christine Evangelo.

Allow yourself to experience these words on all levels.

Truth in all her virtue will be your sunrise,

Your sunset,

Your morning breeze,

And your bedtime breath.

She will want a home in your heart,

Guiding your way,

As a star that pounces from the heavens,

Chasing cheating ghosts away.

She will be the fruitful soil from which his sincere and striking beauty will spring free,

With sagely roots to ground her as the mightiest tree.

And this excerpt from Untamed by Glennon Doyle.

To be humble is to be grounded in knowing who you are.

It implies the responsibility to become what you were meant to become,

To grow,

To reach,

To fully bloom as high and strong and grand as you were created to be.

It is not honorable for a tree to wilt and shrink and disappear.

It's not honorable for a woman to either.

Bring your awareness now to the space between the eyebrows,

The third eye center,

And notice what's here in this space.

Sensations,

Colors,

Shapes,

Play of darkness and light,

Not manufacturing anything,

Just notice what's here in this moment.

At your Ajna chakra,

The third eye chakra.

Simply be an observer of this experience.

You might add an affirmation to this experience of the aliveness at your third eye chakra,

Such as my actions align with my life purpose,

Or I'm open to receiving higher wisdom.

With your awareness still at this space and aware of colors,

Sensations,

Vibrations.

Let's do the mantra OM,

The mantra associated with the third eye center,

The primordial sound of the universe.

Just receive this mantra at this space.

OM OM OM So rest in this space as long as you like,

As long as it feels appropriate for you.

When you're ready to resume your day,

You might pause and thank your intuition,

Your deep inner knowing,

And bringing all awareness,

All knowing,

All knowledge back with you to inform your day,

Your week,

Even farther than that.

Namaste.

Reviews

Very nice Nidra. Calming voice and practice. Thank you.