Rest. Relaxation. Rejuvenation.

This a 30-minute Yoga Nidra practice. It begins with a relaxation and journeying through the body by bringing awareness to different parts of the body. It includes a visualization focused on connecting with our inner wisdom and ancestors, the medicine they want to share with us at this time. The practice concludes by reawakening the body and you will have the opportunity to journal and reflect.

*Note-I think of ancestors broadly and offer blood lineage, teachers, teachings and the natural world

Transcript

So today I would like to offer you this yoga nidra practice.

For the practice I invite you to gather any things you might need,

Blankets,

Pillows,

Sacred objects,

Furry beings,

Anything you want to have near you for the yoga nidra.

Often yoga nidra is practiced on the back.

Traditionally that's how it's practiced and that may not be comfortable for everyone so I will invite you once you've gathered the things that you need I'll invite you to find a way to be in your body.

You could be on your back,

You could sit,

You could find some other way to be.

And as you're gathering the things you might need for this yoga nidra practice know we will be practicing for about 30 minutes and hopefully this will feel like a nourishing practice and practice of deep rest.

Now I invite you to find that way to be in your body and to set up.

And see if you can uncross your arms if they're crossed to open up the front body.

If you're lying on the earth feel the back body supported and if you're sitting in a chair feel the support on your back,

The support your chair is offering you at this time.

I invite you to take a deep breath in and to open your mouth and empty the breath out.

Another cleansing breath here,

Breathing in and open your mouth,

Exhale completely.

And to begin I invite you to notice any sounds and you can begin with the most distant sounds.

You might hear cars driving or birds chirping or people outside of your space or maybe in your space but focus on the most distant sounds.

And then you can begin to move inward so from the most distant sounds I invite you to begin to come closer and this is where you might feel or hear the sounds in your space,

In your room,

The sound of my voice,

The sound of your breath.

And as you bring your awareness to the breath,

Begin to deepen and lengthen it.

And as you deepen and lengthen your breath,

Settle into your space and your body a little more.

And for this practice of yoga nidra and meditation,

It's okay if you do not hear everything I say I trust whatever you might need to hear at this time will land and come through.

I will name different parts of the body and you can bring your awareness to the part of the body I name and I'll move from part to part.

And first I invite you to bring your awareness to the notch at the base of your throat.

Now awareness to the right shoulder,

The upper arm,

The forearm,

Your wrist.

Bring your awareness to your right thumb,

Your index finger,

Middle finger,

Your third finger and your pinky.

Now bring your awareness to the right side body,

The right hip,

The right thigh,

Right knee,

Right shin,

Right ankle,

The top of your right foot,

Your big toe,

Your second toe,

Third toe,

Fourth toe and pinky toe.

Awareness now the sole of your right foot,

Your right heel,

Right calf,

The back of your right knee,

Your right hamstring,

The back of your right leg,

The right buttock,

The low back on the right side,

The middle back on the right side and the upper back.

Now bring your awareness back to the notch at the base of your throat,

Your left shoulder,

Upper arm,

Forearm,

Your wrist,

Your thumb,

Index finger,

Middle finger,

Your third finger and your pinky,

Your whole hand.

Now awareness the left side body,

The hip,

Your left thigh,

Left knee,

Left shin,

The top of your foot,

Big toe,

Second toe,

Third toe,

Fourth toe and pinky toe,

Sole of your foot,

Your heel,

Calf,

Back of the knee,

Your hamstring and back of your left leg,

Left buttock,

The low back on the left side,

The middle back and the upper back.

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

Bring your awareness now to your brow,

Your right eye,

Right nostril,

Right cheek,

Your upper lip,

Lower lip,

Your chin and the notch at the base of your throat.

Awareness now back at the brow,

The left eye,

The left nostril,

Left cheek,

Upper lip,

Lower lip and your chin.

And now awareness back at the base of your throat.

Bring your awareness to your right ear,

The back of your head and your left ear.

Just notice your ears ticking in sound,

The sound of my voice,

The sound of your breath.

Now bring awareness to the whole front body,

The entire back body,

Your whole body as it is now.

Feel your whole body.

And now you will hear me call out different things,

Not parts of the body,

Different experiences or objects.

You can bring your awareness to the experience or object I name.

Images might move into your awareness or thoughts.

We'll move from experience or object to experience and the next object.

A sunset,

An evergreen,

A rose,

The wind,

A mountain,

A misty rain,

A honeybee,

A live oak,

A flowing river,

Your favorite furry being if you have one or one that is in your life that you love,

A child's laughter,

Joy,

Sorrow,

Joy.

Your best friend or a confidant,

A tasty meal,

The sensation of savoring something,

A dove,

The sunrise.

And now I'm going to guide a visualization.

If any of the experiences,

Objects,

Things from the natural world would be better for you to continue to focus on,

You can instead of following the visualization I will offer.

Begin by taking a deep breath in and a complete breath out.

And now I want you to imagine yourself in an open field with tall grass on either side of you.

And there's a pathway between the tall grass.

I invite you to take a moment to walk on this pathway step by step.

You can feel the soles of your feet touch the ground as you take each step.

And as you move along this pathway in the distance,

You see a house.

This house has windows on every side of it.

And if you look closely enough,

You can see through the window.

You decide to walk up to the house.

There are three steps in front.

So step by step,

You walk up to the door and open it.

The sunlight is beaming through the windows and filling up the house.

There are six rooms in this house.

And in one room,

There is a candle,

A piece of rose quartz,

A chunk of obsidian and some flowers.

You go into the room with the crystals and the flowers and the flame.

And you sit.

You take a moment to gather what is in the room,

To take it in,

To notice it.

The colors,

The pictures on the walls,

The items on this altar that was waiting for you in this room.

The flame,

The candle is your connection to your wise ones,

Old ones,

Ancestors,

Benevolent beings.

And I invite you to take a moment to gaze at the flame and to feel your connection with your benevolent beings,

The old ones,

The wise ones,

Your ancestors.

And as you connect with the flame and your guides who are here to support you,

The wise ones,

The old ones,

The ancestors,

Your benevolent beings,

I invite you to ask them if there is anything they want to communicate to you at this time.

Is there any wisdom they can offer to you,

To us?

Allow them to speak their wise words and take a moment here to receive.

They might be offering words or images.

Or memories.

Take another moment here to receive.

And now it's time to offer them some gratitude for supporting you.

For offering their medicine,

Their wisdom to you and us.

In some way that feels meaningful as you sit or stand in front of the altar in the room with the crystals and flowers and candle and flame.

Show gratitude,

Give thanks.

You might do this by bowing.

You might do this by placing a hand on your heart in this visualization.

You might make an offering back to them.

And after showing gratitude in some way that feels meaningful.

It's time for you to transition out of this space.

And before you do,

Take a moment to gaze at the flame once again,

This everlasting flame and connection.

Transition to the wise ones,

The old ones,

Your benevolent beings and the ancestors.

This connection is ever present and always available.

And now you prepare to leave the room.

To walk out of the door of the house full of windows and sunlight beaming in.

And once you step out and prepare to walk down the steps and back onto the pathway.

There is a note on the top step.

And it says we are the ones we've been waiting for.

You pick up the note to carry with you as you make your way down the steps.

Back onto the pathway with the tall grass on both sides.

Step by step.

Now I invite you to bring your awareness back to the body and your breath.

And to deepen your breath in your body.

Take a deep breath in and a complete breath out.

Feel your whole body here,

Your entire body.

And as you feel ready,

You might invite in some movement.

Sometimes a gentle wiggle of the fingers or toes.

Sometimes people choose to move on to their side and take a moment.

And so take a moment to relax and relax 24.

And perhaps bigger movements now reawakening,

Embodying the wisdom offered to you through the practice from the practice.

And as you feel ready,

You might stretch through the entire body,

Stretching through your hands and feet,

The whole body.

And if you would like,

I invite you to bring your palms together and to begin to rub them together,

Building some heat between them.

Feel the heat build.

And I invite you to place your hands somewhere on your body so you can feel the heat and the warmth,

The warmth from your ancestors,

Benevolent beings,

Guides,

The wise ones,

The old ones.

So you can remember the flame.

As you feel ready,

Whenever you feel ready,

You can release your hands.

And I invite you to take a couple of minutes to journal about what came through or to sit with what came through if you do not feel like journaling.

So I'm going to give you a couple of minutes to reflect on what came through,

Anything you'd like to remember from the practice.

Thank you so much for practicing Yoga Nidra with me today.

Take care and be well friends.

Reviews

Beautiful practice thank you 🙏 so much.

Spacious, tender and gracious… so glad you are here in my favorite meditation space! Hope you make more here!🙏🏼💐🌸🐾