Wisdom From Your Future Self (Yoga Nidra)

This Yoga Nidra practice is designed to help you feel grounded, confident, and calm. We move through a withdrawal of the senses, visualizations, and setting a Sankalpa (intention). This intention is found by visualizing your future self.

Transcript

To begin our yoga nidra,

Make your way into a shavasana pose,

Laying on your back.

You will let the legs be soft and easy,

The shoulders tuck underneath you with the palms facing up.

You feel the weight of the head,

The gaze pointing straight up to the ceiling,

Though the eyes can begin to close.

Making sure you're completely comfortable here and if that means you need a towel or support underneath your knees to help your low back,

Please do so.

Take a deep inhale,

A long exhale.

Breathe in through the nose and exhale through the mouth.

One last time,

In through nose and exhale through the mouth.

Begin to breathe in and out through the nose,

Finding a natural slow and steady rhythm to your breath.

Begin to notice all of the sounds in the room around you.

The sound of my voice,

The sound of your air conditioner or heater,

The sound of the floor underneath you,

Maybe even the sound of the electricity in the walls.

Whatever sounds you hear in the space around you,

Tune in to these sounds one at a time,

Not getting caught on the sounds but simply moving with them.

Begin to turn your attention to the sounds from outside.

Maybe you hear city noises,

Cars,

Buses,

People.

Maybe you hear nature,

The wind rustling through the trees,

Rain,

Breeze.

Noticing,

Tuning in to what it is you hear around you.

Then turn your attention to the sounds within the body,

The sound of your own breath,

The sound of your heartbeat,

The sound of blood rushing through the veins,

And the sound of your digestive system,

Keeping the attention inside the body.

No stories,

Just noticing the sounds that you hear.

Next we're going to move into a rotation of consciousness.

Remind yourself that you will stay awake.

Take your attention to the center of the forehead and start to feel the sensation,

To notice the feeling of a little drip of warm,

Healing oil,

Nourishing oil dropping onto the center of the forehead.

One drop at a time until you feel a steady stream of this oil.

It is warm and nourishing,

Your favorite oil.

That oil will start to travel from the center of the forehead down across the forehead,

Down through the temples.

You'll feel that oil traveling as it continues to pour down through the sides of the head,

Covering and encompassing the back of the head,

The top of the skull.

All the way around the back of the head.

You'll notice that oil start to flow across and down the face,

Down across the eyebrows and the bridge of the nose,

Across the cheeks and past the ears,

Grounding through the lips and the jaw and the chin,

Nourishing and nurturing around the neck,

The back of the neck,

The front of the throat and through the sides.

You'll feel that warm,

Nourishing oil travel down across the shoulders,

Around the armpits,

Warming through the arms,

The upper arms,

The elbows,

The forearms and the wrists,

Lubricating and moisturizing the back of the hands and the front of the hands,

Warming the thumbs,

The pointer fingers,

The third fingers,

Fourth fingers and the fifth fingers,

Noticing how that oil is surrounding around the chest and the heart space,

Grounding,

Nourishing the heart and the lungs,

The ribs,

Traveling down across the belly,

Nourishing the vital organs,

The low back,

All aches and pains disappearing under this oil of healing.

Keep drawing the attention down,

Feeling that oil traveling across the hips,

The pelvis,

Around the buttocks,

And covering the fronts of the hips to the fronts of the thighs and the backs of the thighs,

Around the knees,

Lubricating the joints,

Down through the shins,

Across the front of the shins and the back of the calves,

To the ankles,

Covering the heels,

The bottoms of the feet,

The tops of the feet,

Feels covering the big toes,

Second toes,

Third toes,

Fourth toes,

And fifth toes,

The entire body grounded,

Supported by this nourishing oil.

And draw the attention to the center of the heart,

And keeping the focus here,

We're going to begin to count down from 11,

So that's 11 inhales and 11 exhales.

Slow and steady,

If you lose your place,

You just begin again at 11.

If you complete your count,

You begin again at 11.

Remind yourself that you will stay awake.

Wherever you are,

Release the counting,

And taking your attention,

Again through the body,

Start to notice all of the sensations in the body.

You can feel each cell.

You can feel the oxygen transferring from the lungs to the blood.

You feel the blood moving through the veins.

You become aware of your digestion.

You're aware of every process in your body.

You feel every sensation,

Every movement that is happening internally at this moment.

Feel how alive your body is,

Even in stillness.

Then release that sensation.

It disappears.

You no longer feel anything in your body.

It's as if you are made of stone,

Completely still.

There's no movement,

No activity.

Just be solid.

Once again,

The sensation comes to life.

Feel it once again,

The movement,

The activity.

You're so aware of your life in the body.

Then remove the sensation.

You are stone.

You are still.

Find sensation once again,

And then feel the stillness.

Sensation,

Movement,

Activity,

And then you feel stone still once again.

Feel all the movement in the body,

And then the stillness of the body.

Now feel the sensation and the stillness at the same time.

You feel both the aliveness,

The movement,

And the still stone.

Let them both exist.

From here,

Bring your attention to the forehead.

You're going to open the screen of your mind,

And I'm going to share visuals that you will see on the screen of your mind.

You may not always see the visuals.

Know that whatever shows up is what is supposed to show up.

Allow yourself to be open and to see what I suggest as I suggest it.

Remind yourself to stay awake.

A budding rose.

Your grandmother kneading dough.

The sound of rushing water.

A baby's hand.

The smell of freshly brewed coffee.

A blue cube.

Winnie the Pooh searching for honey.

The taste of fresh lemonade.

The Eiffel Tower.

A full moon.

A freshly sharpened pencil.

Your best friend's laugh.

A bunny hopping.

A family of robins.

Sunset over the ocean.

You lying on a field of grass,

Staring at a beautiful sky.

Stay with this visual of you on the grass staring at the beautiful sky.

Take a deep inhale.

And full exhale.

Start to wiggle the fingers and the toes.

Bending the knees to walk the feet to the hips.

Roll to one side.

And press into your hands to come to a seated position,

Taking your time.

When you find your seated position,

You can keep your eyes closed and rest the hands on the thighs,

Palms facing up.

Though your physical eyes remain closed,

You will open your mind's eye and it's as if you're looking in a mirror.

You see yourself in front of you and you realize that it's you 15 years in the future.

Notice how you look.

Notice what has changed.

But you also get this sense of the spirit that you have 15 years from now.

You get a sense of your way of being and you love the way of being that is beaming back at you.

You are overjoyed to see this future version of you.

Feel the wellness emanating from that future you.

Looking at this future you,

Maybe you notice what they're surrounded by.

You might notice that it's different than your current surroundings.

You get a sense of future you's life,

Values,

Day to day,

Community from what they're surrounded by.

Ask this wise future you.

If there's anything they'd like to share with you,

Ask them what wisdom they would like to impart to you today.

You listen without judgment and without story.

Once future you has answered,

Ask them if they have anything else to share.

How can you be this pinnacle of wellness that you see in front of you?

When future you is complete and they finish sharing,

Thank them for their wisdom.

You see the love reflected in their eyes,

This love for you.

You begin to close the mind's eye and this mirror image disappears.

You bring to return to awareness to your body as it is now,

Your mind as it is now.

Feeling the energy and the space of the room around you.

Taking a deep inhale.

A full exhale.

Deciding your next step after you finish this practice,

The number one thing for you to do for your highest good.

To help you reach that future you.

Draw the hands to press together at the center of the heart and gesture of gratitude for this practice and this time that you've taken to support your well-being.

Breath in.

Exhale through the mouth.

The light in me very only bows to that same light in you.

Namaste.

Reviews

Love visualizing wonderful things

it was amazingly precious! Thanks for sharing your wisdom

Absolutely beautiful ❤️❤️❤️❤️❤️