Yoga Nidra To Support Your Dreams

Yoga Nidra is a powerful practice for planting the seed of our heartfelt intention, or "sankalpa". The process of Yoga Nidra systematically relaxes the body and mind and allows you to connect with your True Self, creating a fertile ground for planting the seed of your intention.

Transcript

Welcome to this yoga nidra practice.

Please take some time now to make sure that you are completely comfortable,

Whether lying on a rug,

In your bed,

Or reclining in a chair.

Make sure that your head and neck are fully supported and comfortable.

Make sure that your back is fully supported.

You may wish to place a bolster under your legs or a pillow and a folded blanket or pillow under your head.

Notice your comfort level and perhaps cover with a blanket or sweater as your body temperature tends to drop as you lie still.

Allow your hands to fall by your sides or rest on your belly or your lap.

Allow your eyes to soften,

Maybe closing the eyes or simply softening your gaze.

Allow your jaw to release.

Allow there to be space between your teeth and your tongue to rest in your mouth.

Take in a full breath and as you exhale,

Soften the body,

Allowing the earth to hold you now.

Begin to enter into stillness.

Feel your body resting on the surface beneath it.

Notice all the points of contact between your body and the earth.

Each exhale,

Feel these points of contact get heavier and heavier.

Feel as if your whole body is melting into the earth beneath you.

Body sinking deeper and deeper into earth until there is no separation between you and the earth beneath you.

Become aware of your breath.

Witness the natural rhythm and flow of your breath in your body.

Feel the chest and the belly rise and fall with the breath.

Bring awareness to your heart space and feel the breath here as you inhale,

Filling the lungs and softening as you exhale.

Begin to clear out any blockages now in the body,

Anything holding you back.

Imagine yourself clear.

Visualize brilliant white light pouring down through the crown of the head as you breathe in and exhale down all the way to your feet.

Breathing in clear white light through the crown of the head and exhaling down to the soles of the feet,

Continuing at your own pace and rhythm of breath,

Allowing the breath and the light to clear you of any negative energy.

Begin to notice sounds now,

Far away sound,

Sound in the room around you.

Allow your awareness to jump from sound to sound without trying to identify where the sounds are coming from.

Begin to perceive each sound as a manifestation of energy,

As vibration.

Let go of external sound now and begin to journey inward,

Following the sound of your breath,

The sound or sensation of your heartbeat.

Draw your attention inward now,

Bringing awareness to your mind's eye.

See a golden majestic gate appear in front of your inward gaze,

A soft breeze gently unlocks the gate.

As you enter in,

You arrive in the most beautiful place you have ever seen.

You're flooded with the feeling of calm,

Peacefulness,

Tranquility.

You feel yourself melt deeper into Earth's healing frequency.

You feel the presence of your spirit guides,

Your ancestors here to support you on this journey.

Now is the time to plant the seed of your intention,

Your sankalpa,

Your heart's desire.

Take a moment to form your intention.

What is your heart's deepest longing?

Form this intention into a short,

Positive statement in the present tense,

Such as,

I breathe with ease,

Or I am at peace,

Or I rest completely now.

Know that this is already happening.

Feel your intention,

Your sankalpa in every cell of your body has already manifested within you.

Breathe this intention through you now as you state it three times silently to yourself.

We'll begin a journey of awareness now through the body,

Beginning with the mouth.

Feel the hollow space of your mouth.

Notice the upper lip,

The lower lip,

And the space between the lips.

Feeling the cheeks,

Jaws,

Nose.

Feeling the air pass in and out through the nose.

Besides the eyes,

Eyelids,

Eyeballs,

Space behind the eyes,

And all the muscles around the eyes.

Feel the forehead,

The crown of the head,

The back of the head,

And notice the ears.

Feel the left ear,

The right ear,

And both ears together.

Feeling inner ears,

Allow your awareness to travel to the throat,

The neck,

The clavicle bones,

And the notch at the base of the throat.

Keeping awareness to your right shoulder,

Upper arm,

Elbow,

Forearm,

Wrist,

Right hand,

Thumb,

First finger,

Second finger,

Third finger,

Little finger.

Feel the palm of the hand and the back of the hand,

Whole right hand,

Whole right arm.

Bring awareness back to the notch at the base of the throat.

That's your left shoulder,

Upper arm,

Elbow,

Forearm,

Wrist,

Left hand,

Thumb,

First finger,

Second finger,

Third finger,

Little finger,

The palm of the hand,

The back of the hand,

Whole left hand,

Whole left arm.

Feel both arms together.

Move awareness to the upper chest,

Ribs,

Solar plexus where the ribs meet,

Navel center,

Lower belly.

Feel the pelvis.

Bringing awareness to the upper back,

The mid-back,

Sacrum,

Tailbone.

Feel your root and notice the pelvis.

Sensing right hip,

Upper leg,

Knee,

Lower leg,

Ankle,

Foot.

Right big toe,

Second toe,

Third toe,

Fourth toe,

Pinky toe,

The sole of the foot,

The top of the foot,

And the whole right foot,

Whole right leg.

Bring awareness back to the pelvis.

That's the left hip,

Upper leg,

Knee,

Lower leg,

Ankle,

Foot.

Left big toe,

Second toe,

Third toe,

Fourth toe,

Pinky toe,

The sole of the foot,

Top of the foot,

Whole left foot,

Whole left leg.

Dance both legs together,

Feel the back of the body,

The front of the body,

Whole right side of the body,

Left side of the body,

Midline,

And the whole body lying on the floor.

That's the whole body lying on the floor.

Become aware now again of your breath.

Feel the uplifting energy of the inhale.

Feel the softening release of the exhale.

Inhale,

Filling the body with nourishing prana.

Exhale,

Releasing tension from the body,

Allowing the body to relax.

Each inhale melting into each exhale.

Begin to count the breath from 10 counting backwards down to 1.

Inhaling 10.

Exhaling 10.

Inhaling 9.

Exhaling 9.

And so on.

If you lose your place counting,

Simply begin again.

If you finish your counting,

Begin again.

Now,

Let go of the counting.

Feel your whole body as heaviness.

Feel the body like a stone in sand.

Whole body heavy on the floor and sinking like a weight.

Now feel lightness in the body.

Feel lightness spreading throughout the body with each breath.

Feel body light and floating,

Drifting like a cloud.

Body so light.

Notice if you can feel both heaviness in the body and lightness in the body at the same time.

Begin to awaken the sensation of heat in the body,

Perhaps noticing the warmth between your body and the surface beneath it,

Or warmth where parts of the body are touching each other.

Feel this heat permeate your whole body,

Completely soaking through the body.

Heat from the inside out.

And now the experience of cold in the body,

Perhaps sensing the coolness of air on the skin.

Sensation of cold all the way to the bones.

Perhaps the body begins to shiver.

Awareness of cold in the body.

Notice if you can feel heat and cold in the body at the same time.

Now imagine experience of pain or discomfort in the body,

Perhaps sensing discomfort in the body now,

Or recalling any pain from the past in the body,

Noticing where you feel this sensation.

Now notice a place in the body that feels completely comfortable,

At ease.

Feel the sensation of ease in the body,

Body completely relaxed and at ease.

Notice if you can feel both the pain or discomfort in the body and the sensation of ease and complete rest at the same time.

Now bring awareness to the third eye,

The point at the center of the brow.

Imagine a blank screen here and notice what images come to mind from your unconscious.

Allow images to come and go,

Neither pushing them away or holding on to images that come forth.

Simply watching as the observer.

Now prepare for rapid visualization.

I'll lead you through a series of images.

Let them come and go on the screen behind the eyes without attachment.

A rainbow.

A rainbow.

A rainbow.

The color purple.

The color purple.

The color purple.

A flock of geese.

A flock of geese.

A flock of geese.

A waterfall.

A waterfall.

A waterfall.

A garden of flowers.

Garden of flowers.

A garden of flowers.

A warm fire.

A warm fire.

A warm fire.

Planet Earth.

Planet Earth.

Planet Earth.

A snow-capped mountain.

A snow-capped mountain.

A snow-capped mountain.

Footprints in the sand.

Footprints in the sand.

Footprints in the sand.

Wild horses galloping.

Wild horses galloping.

Wild horses galloping.

Freedom.

Freedom.

Freedom.

Your body lying on the floor.

Your body lying on the floor.

See your whole body now as if looking down from above.

Become aware of your breath.

This transparent screen begins to reappear in your mind's eye.

Images appear on the screen.

A collage of the story of your life.

Every experience,

Emotion,

Relationship,

Lesson captured in pictures,

Symbols,

Emotions,

And archetypes.

Take a moment to scan the collage of your life.

Noticing each step you have taken in this lifetime.

That has led you right up to this very point.

Allowing the images to come and go without getting attached.

Now see your collage being slowly erased.

Each piece of the past slowly dissolves,

Leaving behind a blank slate.

The story is erased.

The screen is clear.

Your consciousness in the present moment.

That's the power of this moment,

The power of creation,

The empty void from which you can create the experiences you wish to have.

Watch as images,

Colors,

Qualities,

Sensations,

Relationships,

And your dreams begin to unfold on the screen,

Awaiting manifestation.

And once again,

This newly created tapestry in the mind's eye.

Dissolves.

All that is left is the vibrating field of pure potential.

In this powerful space of creativity,

Of fertile energy,

Drop in your sankalpa.

Remember your intention.

Repeating it three times silently to yourself.

And allow the universe to respond.

Draw awareness back to your body on the floor,

The bed,

Or the chair.

Feeling the contact between your body and the surface beneath it.

Become aware of the sounds in your environment.

Become aware of your breath.

Feeling inhalation,

Exhalation.

Feel the outlines of your body,

Sensing the air on your skin.

Begin to wiggle your toes and your fingers.

If you like,

You can take more time to rest here or slowly,

Gently walk yourself back up to a seated position.

Taking a few moments perhaps to journal about your experience.

Feel the manifestation of your sankalpa taking place at this very moment.

Remember a space for gratitude in your heart.

The practice of yoga nidra is now complete.

Happy