Welcome to Yoga Nidra,
Sacred space.
In this Yoga Nidra,
I will guide you through the states of consciousness into a full body relaxation,
Moving from the physical to the subtle.
I will then lead you into a visualization to create a sacred space.
This is a place for you to meet with your higher self,
Possibly a guide,
A teacher,
An ally,
Or even a passed on loved one.
Follow along,
Shifting your awareness to wherever I lead.
If you fall asleep,
Allow your body to rest and come back later.
You'll want to begin by lying down in Shavasana,
Feet falling gently to the side,
Palms facing up.
Use a pillow under your neck or your knees.
Use an eye pillow or turn off the lights.
Have a blanket over your body.
Ensure that you have no distractions,
That you're in comfortable clothing,
Everything is turned off.
And begin by taking a nice deep and full breath in through your nose and out through your mouth.
Allow the air to fill your lungs and belly fully,
Continuing to soften and deepen your breath.
And on your exhale,
Let go of anything that you are carrying today.
Allow it to ride out on your breath.
Imagine or visualize what you exhale gently lifting away with the element of the air,
Allowing the air to work with you as a partner,
Supporting you.
See your thoughts leave with each breath floating away.
And begin on each exhale to push the air out slowly and deeply.
Inhale and exhale.
Do that a couple more times in your own time,
Inhaling deeply and exhaling,
Letting go of all your thoughts.
Allow your physical body to relax.
Begin by taking your attention to your face and head.
Repeat the following statements quietly and internally.
I relax my face and head.
My face and head are relaxed.
I relax my throat and neck.
My throat and neck are relaxed.
I relax my shoulders and arms.
My shoulders and arms are relaxed.
I relax my wrists,
Hands,
And fingers.
My wrists,
Hands,
And fingers are relaxed.
I relax my spine and my whole back.
My spine and whole back are relaxed.
I relax my lungs and ribs.
My lungs and ribs are relaxed.
I relax my diaphragm,
Abdomen,
And all of my abdominal organs.
My diaphragm,
Abdomen,
And abdominal organs are relaxed.
I relax my pelvis and hips.
My pelvis and hips are relaxed.
I relax my legs and knees.
My legs and knees are relaxed.
I relax my ankles,
Feet,
And toes.
My ankles,
Feet,
And toes are relaxed.
I relax my whole body.
I am completely relaxed.
Shifting your awareness back to your breath.
As you breathe in,
Imagine that your breath is breathing right into your third eye chakra,
Right between your brows.
As you breathe in,
Imagine that you are breathing in beautiful white light or purple or indigo light.
And as you exhale,
Imagine or visualize that you are exhaling directly out of your third eye,
Softening the muscles between your brow,
Softening your forehead,
Softening your jaw,
Softening your whole face,
Breathing into the third eye nice and deep,
Visualizing that whole third eye lighting up with whichever light you see.
As you exhale,
Imagine that third eye chakra expanding beyond your brow and forehead.
Visualize it enlarging and getting bigger and bigger,
Larger and larger,
More vibrant with each breath.
Visualize your chakra spinning in a clockwise direction,
Evenly and rhythmic.
Allow your awareness to sit at your third eye,
Connecting with your higher self,
Connecting with your intuition,
Connecting with all of those extra senses that we all have,
That you have,
That each of us possess.
Continuing to breathe into your third eye,
Breathing in light.
Now visualize yourself in a small and miniature size.
Visualize your whole body and whole self inside your third eye.
And as you are inside your third eye,
We're going to create a sacred space.
This is a place that only you will know of,
That only you can go to,
And only you can invite anyone else to come,
Whether that's a teacher,
An ally,
Your higher self,
A guide,
A passed on loved one.
You can invite anyone you want,
But first let's create this sacred space inside of your third eye.
You can visualize a room,
A scene from nature.
You can visualize that you are inside of a mountain or under the ocean.
You can visualize that you're on the moon.
This can be a special place that you visited.
You can go inside of a tree,
Anything that you want.
This is you using your imagination combined with visualization and your own intuition.
There is no limit here to what you create.
Make this space sacred.
As you visualize the environment of your space,
Knowing that it exists in your third eye and that you can return here at any time,
Create a chair or a couch or some form of comfortable,
Something you can sit on and visualize another couch or chair or something comfy for your teacher or ally or passed on loved one,
Something for them to sit on as well,
Knowing that you're in this safe space that's guarded and protected.
It exists only inside of you.
You can pour yourself some tea,
Put a blanket over yourself.
You can have a fire.
You can have it snow.
You can have the sun out.
Take a moment to make this space comfortable.
Look around,
Put imagery in this space that brings you comfort and joy and peace and support.
And as you create this room,
Begin to make the invitation known.
Say inside and silently to yourself whom you wish to invite into this sacred space.
Maybe you want to just talk to your higher self for insight.
Maybe you've lost a loved one and you'd like to invite them there to meet you,
To feel those sensations of a warm embrace,
To let them know your experiences,
What you miss,
What you love about them,
Anything you want.
Maybe you invite an ally.
Maybe it's a plant or an element or a crystal.
Maybe it's an ancestor that you were not able to meet.
Maybe it's a teacher or a guide.
Make that invitation known.
Call upon this,
Inviting it into your sacred space.
And as you sit in your chair,
Imagine or visualize that this other person or teacher or guide is sitting across from you.
Take a few moments to say what you want to say or ask questions.
Be open,
Kind and gentle with yourself as you receive their guidance or love.
Maybe it's a message.
And as you're in this sacred space,
Recognize the way that you receive information.
Do you have physical sensations?
Are there emotions coming up?
Do you see images or symbols,
Pictures or places?
Do you hear thoughts or do you hear them talking directly to you?
Do you taste or smell energy?
Spend time in the sacred space,
Recognizing how you engage in your senses through visualization and imagination,
Through invoking and inviting and through the creation of this beautiful sacred space.
And if you want to remain here longer,
You can pause this meditation and come back to it when you're ready to exit or you can continue on and follow my guidance.
Bringing your awareness back to your third eye chakra,
Breathing in beautiful gold light,
Breathing out of your chakra,
Noticing the air as it hits your skin going in your nose and mouth,
Bringing your attention back to your whole body,
Noticing the points of contact between your back and your mat or the floor or if you're lying on your bed.
Wiggling your toes gently,
Wiggling your fingers,
Allowing yourself to fully absorb and receive the energies in this meditation,
Visualizing this energy sinking deep into every cell of your whole body.
And whenever you're ready,
You can open your eyes gently moving to the side or sitting up giving yourself time.
