Welcome to your Yoga Nidra practice.
This is a form of guided meditation that lulls you into a state of deep relaxation.
In the sacred space between waking and sleeping,
You restore your body and your mind.
To prepare.
You will come to lie down on the back.
Use anything to support your head.
Prop up the back of your knees with a blanket,
A pillow,
Or a bolster.
Cover your body so you remain warm.
And make sure you are completely comfortable so that you don't need to adjust anything or change anything for the duration of your practice.
And while you get yourself set up,
I will continue sharing all of the benefits of this practice before we collectively settle in.
So this particular yoga nidra practice is designed to clear out your personal energy field.
Through body awareness and relaxing visualization techniques,
You'll enter a state of consciousness and invite fresh healing energy into the body.
This practice is perfect for those who struggle with sleep,
Anxiety,
And restlessness,
Or for those who just need a moment to rest and relax.
Let's begin.
Welcome to the practice of Yoga Nidra.
This is a 30-minute practice of deep and restful yogic sleep.
This specific yoga nidra practice can be used to clear out your personal energy field.
As we move throughout the day,
We interact with a countless number of humans who can transfer their energy onto us whether we are aware of it or not.
We will use this yoga nidra practice to clear out unwelcome or uninvited energies.
So as you are resting here on your back,
Follow along as I speak.
Try to stay on pace with the cueing as the pace is intentional.
The cueing will show you into deeper states of consciousness,
Relaxation,
And the subconscious mind.
My voice will be your anchor,
A tether for you to come back to if you feel lost or sleepy at times.
Most of the time you will be aware of the words I am saying and sometimes your body may fall asleep.
Allow whatever natural ebb and flow of awareness and sleep happens.
Allow your analytical mind to fall asleep.
And invite your subconscious mind to remain awake and receptive to the words I am saying.
If you do fall asleep,
Know your body simply needs rest.
You'll still receive the benefits of this practice by the awareness of the subconscious mind as it is always listening.
This yoga nidra practice will be just like getting 30 minutes of deep and restful sleep.
So allow the body to relax and enjoy this practice.
The practice of Yoga Nidra begins now.
As you rest,
Simply observe the breath.
Feel it as it enters the body,
Expansive and effortless.
Feel it as it leaves the body with ease and grace.
As you pay attention to your breath,
Allow the physical body to fall deeper and deeper into a restful state.
Allow your subconscious mind to turn on and become aware.
And know that the practice of Nidra is anchored in sankalpa or intention.
A sankalpa may represent your heart's longing.
And it is a present tense statement that starts with I.
Use your sankalpa here.
If you are struggling with issues around scarcity,
It might be I am abundant.
Or if you're having trouble saying no to things that don't serve you,
Your zen kalpa might be,
I stand in my own truth.
If you struggle to find a perfect fit for what it might be today,
It could simply be,
I am love.
Take a few moments to listen to what your sankalpa might be for you in this moment and trust what naturally arises.
Once your sankalpa materializes,
Allow it to take root more deeply inside of you.
Imagine it as a tiny seed at the center of your heart filled with powerful potential.
All that this intention is,
All that it will be,
And all that it can conjure forth wrapped in this teeny tiny vessel of a seed.
Your next inhale implants the seed of your sankalpa into your heart space.
And for a moment,
As you silently repeat your sankalpa to yourself three times,
You imagine that this seed begins to build tiny roots.
Feel as these roots extend its tendrils out and around into your entire being.
Becoming one with your body,
Growing such deep roots that it is incorporated into every piece of your lived experience.
We'll begin to go through a body scan now.
This is a rotation of consciousness throughout your body.
As I mention to you the body part's name.
Pay attention.
And if your mind is active,
Silently repeat the name of the body part.
Feel into each part and allow your body's systems to turn on and become aware.
Let's begin with your right hand.
Give all of your attention to your right thumb.
Now move this awareness through to your index finger.
Middle finger.
Ring finger.
And pinky finger.
The palm of your hand.
Back of your hand.
Your wrist.
Forearm.
Elbow upper arm,
And shoulder.
Feel the right side of your ribs.
Your waistline,
And your hip.
Feel your right thigh.
Your knee.
Lower leg.
Ankle Heal.
The sole of your right foot,
The top of your right foot.
And all of your toes.
Now focus awareness into the whole right side of your body now.
The whole right side of the body.
Now move your awareness to your left hand.
Give all of your attention to your left thumb.
Move this awareness to your left index finger.
Middle finger.
Ring finger.
And pinky finger.
The palm of your left hand.
The back of your left hand.
Your wrist,
Forearm,
Elbow,
Upper arm,
And shoulder.
Feel the right side of your ribs.
Waistline,
And hip.
Feel your left thigh.
Knee Lower leg.
Ankle heal,
The sole of your left foot.
The top of your left foot.
And all of your toes.
Now flood intention into the whole left side of your body now.
The whole left side.
And now we'll begin to move through the back plane of the body,
Beginning at the soles of the feet together.
Feel the back of your heels.
The calves.
The back of your knees.
Feel both sets of hamstrings together.
Feel both sides of the glutes together.
And the back of the pelvis.
Feel your low back.
Mid-back.
And upper back.
Feel the shoulder blades.
The back of the neck.
The Skull and the crown of the head.
Now feel the space just above the crown of the head.
Draw your awareness forward and down into the forehead.
Into the brow center.
And from there to both the left and right eyebrows.
Move down into the eyeballs,
Deep within the sockets of the eyes.
And from there,
Back into the sinuses behind the nose.
From the sinuses,
Draw all of your awareness through them.
And forward into your nostrils.
Now feel your entire nose.
And then feel out to each of your cheekbones together.
And from your cheekbones,
Feel out into the ears together.
From your ears,
Begin to feel the space between them at the very center of the skull where the pituitary gland lives.
And from the pituitary gland,
Follow the brainstem down into the spine and into the neck.
Feel the throat.
And as you move down into the throat,
Move into the center of the chest.
Feel both of your lungs,
The left and the right,
Together.
And now feel the heart in the center of the chest between your lungs.
And notice here that with every breath you take,
The heart is massaged.
Feel your entire rib cage.
Your upper abdomen,
Lower abdomen,
And pelvic floor.
Feel the front of the thighs.
Kneecaps and shins.
Feel the tops of the feet and all of your toes.
Feel your whole entire right leg.
Then feel your whole entire left leg.
And now feel both of your legs together.
Continue feeling your legs and add in your whole torso.
Feel your legs and your torso together.
And now add in your right arm from shoulder to fingertips.
Then add your left arm from shoulder to fingertips.
Now feel everything from your shoulders down to your fingertips and your toes.
Begin to add your neck,
Your head,
And your face,
So that you feel the whole entire body,
And so that you're aware of the whole entire body.
And with this whole-body awareness,
Return your awareness back to the breath.
Imagine that as you breathe in,
You could fill the body from the crown of the head all the way down to the pelvic floor.
And then as you breathe out,
Imagine you could feel your breath leave the pelvic floor.
Exit your body,
Move all the way around your physical body and re-enter at the crown of the head.
Your inhale moves the breath from the crown of the head all the way down to the pelvic floor.
Exiting the body,
Surrounding you,
And moving all the way back up to the crown of the head.
Follow your breath just like this for a few times on your own.
Breathing from the crown of your head down to the pelvic floor.
Breath out,
Feel it surround you so that when you inhale,
The breath returns into the crown of the head.
As you continue to breathe in this way.
Imagine that the breath that moves through your center creates a hollow core.
Envision an energy field being created around your physical body.
Picturing this energy field almost like a donut.
Hollow through the center,
Round on the edges.
See if you can visualize this energy field around your body as you breathe in.
And as you breathe out.
And now see if you can reverse the breath.
Breathing in from the pelvic floor all the way up to the crown of the head.
And as you exhale,
Breath out from the crown of the head,
Leaving your body surrounding you to re-enter at the pelvic floor.
Breathing in from the pelvic floor all the way up to the crown of the head.
Breathing out from the crown of the head,
Surrounding the body.
Breath moving down and back in through the pelvic floor.
Picture your breath moving in this direction for a few moments,
All on your own.
Now see if you can imagine this energy moving simultaneously in through the crown of the head and the pelvic floor.
And then out the pelvic floor and the crown of the head.
Breath moving simultaneously in all directions at once.
In and out,
Up and down,
And all around you.
As you picture your breath moving in all directions.
Imagine your energy field with a color.
What color is it?
Feel it,
Breathe it.
Watch as this orb surrounds your body,
Dancing around you and through you.
And as you continue to feel this energy field around you.
And breathe with depth and vitality.
Imagine that this energy field could cleanse,
Clear,
And release any unwanted energy,
Any dis-ease or ailment in the body.
Along with any stagnation in the body.
Watch as your field touches every single cell.
Watch as your color permeates every fiber of your being.
See it as it heals,
Restores,
And repairs every piece of you.
And now see if you could feel your body in its perfect health.
Radiant,
Alive,
And glowing.
From within.
Knowing that you have a beautiful and protective energy shield around you.
Silently begin to repeat your sankalpa.
And as you repeat it,
Begin to pull all of your awareness back into the very center of your chest where your heart space is.
Picture your sankalpa expanding and growing into this vibrant garden throughout the body.
Beautiful flowers,
Fertile soil,
Deep,
Rich,
And nourishing.
As you return home to yourself,
Feel your body in this state.
And with that,
A wave of gratitude begins to wash over you and fill up your entire being.
You become even more aware of the depth and the width of the breath within the body and of the expansive energy field around you.
Let your breath begin to inspire tiny movements to reawaken the physical body.
Begin to tap your thumb against each one of your fingertips.
Feel your hands get broad and expand with the inhale,
And feel your hands soften with the exhale.
And then let these movements begin to welcome a large and expansive deep breath in,
Reaching the arms overhead and stretching out from your fingers all the way down to your toes.
And then on the breath out,
Feel your body relax.
Invite your physical body to slowly awaken as the practice of yoga nidra comes to completion.
Just notice how the body feels.
How it hums with contentment and ease.
From here,
Slowly roll over to one side in the fetal position.
Keeping your eyes closed.
Pausing for a moment to relax and take a big breath into your back body.
Keeping your eyes closed,
Gently press yourself up to a seated position.
Once you arrive,
Let your hands find your heart center and your chin bow in towards your chest in gratitude for this practice.
Thank you for allowing me to guide you through your Yoga Nidra practice.
Be well.
Go in peace.
Thank you for practicing your Yoga Nidra here with me on Insight Timer.
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Please save it so you can come back as often as you need to.
