Welcome to this yoga nidra practice.
I'm so glad that you made time for you to just spend the next few minutes with yourself and just receive the medicine that is yoga nidra.
As we begin this practice of yoga nidra,
I invite you to lay flat on your back.
Use any props,
Headphones,
Blankets or eye mask that may increase your comfort level and create the ideal environment for you to go deep within you.
Take a long deep breath.
Feel the air moving through your nostrils.
Bring all of your focus to your inhale and exhale.
And allow each exhalation to relax your body.
Let yourself be relaxed.
Keep breathing.
And let your breath become the anchor of your practice as our yoga nidra begins now.
Allow your body to fully relax.
And as you lay here on your back,
Palms facing up and away from the body,
Feet slightly open,
Toes falling off to the sides,
I invite you to recall your day backwards in increments of 30 minutes or so.
Recall not what happened but how it felt.
Focus on the emotion each moment activated in you.
Focus on the emotion each moment activated in you.
Perhaps you felt annoyed or excited.
Or maybe you felt anxious or relaxed.
Take your time.
Keep recalling your day and focus on the emotion.
And allow yourself to be relaxed.
Keep going until you find yourself in your bed,
Your eyes are closed and your eyelids are heavy.
Take three slow deep breaths.
Let your body relax,
Your muscles relax.
Let your body relax,
Your muscles relax and become heavy.
Notice if there is any tingling happening in your body.
There is any tension that is still being held and just let it go.
Now imagine a light hovering over your toes.
Notice its colour,
Its intensity.
The light starts to move up your body,
Aspiring on its passage any attached energies,
Any blocks,
Any limitations.
Anything that no longer serves you is aspired by this light away from your body,
Away from your being.
The light moves up your legs and hovers over your root chakra,
Clearing your root chakra,
Moving any block.
The light now sweeps your belly,
Hovering over your gut,
Your solar plexus,
Clearing and removing any blocks.
Feel the light moving back to your root chakra,
Clearing any blocks and up to your solar plexus,
Removing any blocks.
Back to the root chakra.
And from here,
Feel the light moving up to your sacral chakra,
Right over your sexual organs.
The light hovers here and removes any blocks,
Clearing this energy centre.
Now see the light moving up towards your solar plexus,
Clearing and removing any blocks.
Light continues its way towards your heart,
The space in the middle of your chest,
Your heart chakra,
Clearing and removing any blocks.
Light keeps moving up to the space between your collarbones,
Your throat chakra,
Clearing and removing any blocks.
From your throat,
The light goes back down to your sacral chakra,
Clearing,
Removing any blocks.
Back up to the throat,
Clearing and removing any blocks.
Down to the sacral,
Clearing and removing any blocks.
And up to the throat,
Clearing and removing all blocks.
Allowing for your expression to open.
Light keeps moving up your body,
Sweeps your face and hovers over your third eye,
The space between your eyebrows,
Clearing and removing any blocks.
And the light now hovers over the top of your head,
Your crown chakra,
Clearing and removing any blocks.
Feel the lasting effects of the light clearing all of your energy centers.
And now feel this light moving from the crown of your head to the tip of your toes and from your feet all the way back to your crown.
Now sync the movement of the light with your breath.
Inhale as the light moves from your crown down to your feet.
Exhale as the light moves from your feet all the way up to your crown.
Repeat this cycle three more times.
As the light moves over your body,
It clears any attached energies,
Any blocks,
Any limits,
Anything that no longer serves you is aspired by the light,
Transformed.
Inhale.
Exhale.
Activating your energy body,
Front of the body and back of the body.
The light continues to do its work,
Removing any blocks,
Clearing anything you no longer need.
Visualize as all of this leaves your body,
All the limits and the constructs.
And you stay here in a cocoon of light,
Protected,
Safe,
Warm and relaxed.
Take a deep,
Full breath.
Energy body fully activated,
Dissolve into feeling.
Your body is relaxed,
Your muscles feel heavy.
Your light body is fully activated.
Your body is asleep.
Your consciousness remains online.
Inhale,
Let go flow,
All of this.
You slowly start to wake up within your sleep.
Find yourself on your bed,
Yet it isn't your current bed.
And this isn't your current home.
This is the bed of your wildest dreams and the home of your desires.
In the ideal location for your needs,
Feel the linen on the bed beneath you.
Notice how it feels on your skin.
Notice if you hear any sounds.
Are there any smells lingering in the air?
Notice the temperature.
Is it fresh or is it warm?
Now slowly open your mind's eye.
Notice what do you see.
Who lies besides you?
Are there any animal friends close to you?
Or maybe tiny humans?
Take a slow,
Deep breath.
Slowly sit on the bed.
What do you see around you?
Can you see nature outside your windows?
Or perhaps you see the city?
Keep opening your mind's eye.
Keep looking around you.
Look to your left and look to your right.
Now look up to the ceiling.
Do you notice anything?
Take a slow,
Deep breath.
Start to step out of bed.
Feel your feet on the floor.
Is it cold or is it warm?
Now look down at your feet.
See your feet in the floor.
See your feet on the floor.
Notice your toes and your fingernails.
Notice your body.
Notice how you feel.
Look at your feet.
Look at your toenails.
Now look at the floor.
Notice the material,
The color,
The texture.
As you stand up and you start to walk,
Pay attention.
Notice any symbols,
Any messages that are here specifically for you.
Thank you.
Notice if there is any artwork in the room.
Any photos.
Notice the furniture as you walk.
It's like your feet are guided.
You move with a knowing that you are guided.
Find yourself standing in front of a beautiful mirror.
Framed in ancient wood.
Strings of gold weaving through it.
Take a moment to admire the beauty of this art piece.
How do you feel as you immerse yourself in its beauty?
How do you feel?
You feel like the mirror is inspiring any thoughts that no longer serve you.
You are so immersed in the beauty of the framing.
Your mind just relaxes and calms down.
It calms down enough for you to hear a familiar voice.
Look closer.
This is a magical,
Magical mirror.
You break away from the wood framing to see your reflection in the mirror.
Linger a moment here.
Look at yourself.
Look at every detail.
Take your time.
Be present.
Look at your eyes,
Your nose.
Look at your mouth and your smile.
Look at your mind and your heart.
Look at yourself and see yourself as if for the first time.
Fall in love with yourself.
Fall in love with the masterpiece that you are.
See how beautiful you are inside and out.
Fall in love with yourself.
See yourself.
Hear yourself.
Not with your left or your right ear,
But hear yourself with your third ear,
The ear of your heart.
Hear your own music.
What is your melody?
What is your message?
What is your unique signature?
Your true imprint.
See it.
Hear it.
Feel it.
And see it.
Let this encounter be anchored in your heart.
Let the words that you heard,
The sensations that you felt,
Wash all over you,
Integrating your body,
Becoming you.
Let it be.
As if you're just waking up from a dream.
Be aware to feel your life force awakening your body.
Your consciousness remained aware for the duration of our practice.
Your body is now awakening.
Take a long,
Deep breath.
And start to bring some movement to your fingers and your toes.
As the practice of yoga nidra is now complete.
Let the movement slowly start to move to your wrists and your ankles.
Take your time.
Focus on the feeling of the movement in your body.
Keep focusing on the feeling of the movement until it becomes a big scratch.
The stretch takes over your entire body,
Awakening your body fully.
And you can bring your knees to your chest and give yourself a big hug.
Keep breathing here.
You can now bring yourself to a fetal position and take a moment here to recall your practice.
When we practice yoga nidra,
We go into the same realms that we go to when we are asleep and dreaming.
So in the same way that a dream can just fly away unless we record it and let it really be present in our conscious awareness.
Yoga nidra practice will act the same way.
So recall your practice here.
And as you do,
Anchor in the love that you gave and received today simultaneously from you to you.
Let yourself feel into the profound sense of safety and beauty that you felt within yourself.
Bring that feeling back online.
Let yourself feel just how worthy you are.
Worthy of that love and that awe.
Worthy of all that your heart calls for.
And now let yourself dissolve into trust that you are always,
Always guided.
Take another long,
Deep breath here.
And start to bring yourself back to a seated position.
You can keep your eyes closed for just an additional minute.
And just bring your hands,
Your arms around yourself and give yourself a hug.
Let yourself receive your own love.
Let yourself receive your own support.
Know that you are loved.
Better yet,
You are loved.
You can let your hands and your arms rest back on your lap.
As we close this practice,
I just want to say thank you.
Thank you for allowing me to guide this practice for you.
Thank you for taking the time to be here.
And to just be with yourself for a few minutes.
Thank you so much.
Hari Om Tat Sat.
Namaste.
