Nidra For A Crossroads
Use this practice when you need to experience rest and peace before you start a new path or make a big decision. Welcome the support of your ancestors and the wisdom of your deepest self. This recording was created in October 2023 for the season of All Hallow's Eve. This practice is in the Daring to Rest style.
Transcript
Welcome to this Yoga Nidra practice.
As you prepare for this practice,
Take time to make yourself comfortable,
To settle into the space where you are.
Feel the support of the earth as you find your way to a position that feels comfortable,
Restful,
And supported.
Use any and all supports that you need,
Blankets,
Pillows,
Bolsters,
Whatever it is that feels good.
From now until the end of this practice,
Your only responsibility is to yourself and your own comfort.
All you do for the rest of this practice is relax and breathe.
That is enough.
You can close your eyes if it feels safe and comfortable to do so,
Or you can simply take a soft gaze,
Letting the muscles of your eyes relax.
Imagine drawing a circle around your body of any substance that feels powerful and protective to you.
Perhaps a circle of moonlight,
A circle of goldenrod,
A circle of quartz.
Whatever feels right.
Now imagine drawing a second circle around the perimeter of the first,
Once again using any material that feels powerful and protective.
Perhaps a circle of starlight or maple leaves.
It is up to you.
And now a third circle around the perimeter of the first two.
Once again,
Use any material that feels powerful and protective.
Perhaps a circle of running water,
A circle of grapevines,
A circle of stone.
Now see yourself lying in the center of these three circles,
Protected and powerful.
See yourself at rest.
Draw your attention to any sounds that you can hear outside of the room where you are.
No need to name or analyze the sounds.
Simply notice them.
Now draw your attention closer to notice any sounds occurring inside the room or the place where you are.
Again,
No need to name them or analyze them.
Simply notice.
Now bring your attention closer to notice any sounds happening right around your body.
And bring your attention closer still,
Noticing any sounds occurring inside your body.
Your body at rest.
If you'd like to set an intention for your practice,
You can set that here.
This is called a sankalpa in Sanskrit.
Phrase your attention.
Stop.
We'll repeat that.
If you'd like to set an intention for your practice here,
You can set it now.
Phrase the intention in the first person and present tense as though it is already happening.
Make the intention something positive and tangible.
It may be something broad and wide like,
I show love for myself and the earth every day.
Or it may be something simple and practical.
Something like,
I go for a walk every day.
It's also fine not to set an intention.
If you have set one,
Repeat it to yourself now,
Three times.
Lent your intention like a bulb in the warm,
Moist earth.
During this practice,
Remain awake and alert.
But if you fall asleep,
Know that your body is getting the rest that you need.
There is nothing you need to do during this practice.
Simply follow the sound of my voice.
You can adjust your position if you need to.
You can move your attention to your breath or to some restful image any time that you need to.
It is not possible to do Nidra wrong.
This is your journey.
We will now rotate attention through the body.
As I name each body part,
Simply allow your attention to rest on that body part for a moment.
There's no need to move the body part or try to visualize it.
Just be aware of it.
If you do not have the body part or you do not or cannot put your attention on it today,
That's fine.
Simply let your attention rest on some other part of the body or on your breath.
Bring the attention to the space between the eyebrows,
Middle of the throat,
Right shoulder,
Right elbow,
Right wrist,
Right thumb,
Right index finger,
Right middle finger,
Right fourth finger,
Right small finger,
Right wrist,
Right elbow,
Right shoulder,
Hollow of the throat,
Left shoulder,
Left elbow,
Left wrist,
Left thumb,
Left index finger,
Left middle finger,
Left fourth finger,
Left small finger,
Left wrist,
Left elbow,
Left shoulder,
Middle of the throat,
Heart center,
Right nipple,
Heart center,
Left nipple,
Heart center,
Navel point,
The middle of the pubic bone,
Right hip,
Right knee,
Right ankle,
Right big toe,
Right second toe,
Right third toe,
Right fourth toe,
Right small toe,
Right ankle,
Right knee,
Right hip,
Middle of the pubic bone,
Left hip,
Left knee,
Left ankle,
Left big toe,
Left second toe,
Left third toe,
Left fourth toe,
Left small toe,
Left ankle,
Left knee,
Left hip,
Middle of the pubic bone,
Navel point,
Heart center,
Middle of the throat,
The space between the eyebrows,
Rest here at the space between the eyebrows,
Bring the attention to the breath as it flows into and out of the body,
Notice the movement of the body with each breath,
Contracting and expanding as breath flows in and out,
Bring the attention to the belly,
Breathe in and out three times,
Your attention on the belly,
Center of digestion and nourishment,
Center of power,
Now let go of the attention at the belly,
Bring the attention to the heart center,
Breathe in and out three times,
Your attention on the heart center,
Center of connection,
Center of courage,
Now let go of the attention at the heart center,
Bring the attention to the hollow of the throat,
Breathe in and out three times,
With your attention on the throat,
Giving your voice the support and the power it deserves,
Now let go of the attention at the throat,
Bring the attention to the space between the eyebrows,
Breathe in and out three times,
Your attention on this point,
Imagine the breath flowing in and out here,
At this point of inner visions,
Nourish your vision,
Imagine your body is heavy,
Heavy as a stone,
Heavy as lead,
Heavy as the earth itself,
Feel your limbs heavy,
Your heart heavy,
Your head heavy,
Heaviness pulling you down to the center of the earth,
Now let that feeling go,
Imagine that your body is light,
Light as a feather,
Buoyant like a leaf floating on the wind,
Light as air,
Light in your heart,
Light head,
Light in your arms,
Your legs,
Lightness pulling you floating up towards the sky,
Feel this,
Now feel both sensations at the same time,
Your body heavy as the earth,
Your body light as air,
Rooted to the earth,
Floating,
Rising up towards the sky,
Feel this,
Release that sensation,
Imagine your body feels weak,
Depleted,
Fatigued,
Let your body feel this weakness in your heart,
Your limbs,
Your head,
Now let that feeling go,
Imagine feeling strong,
Your body strong,
Muscles powerful,
Your heart and your mind strong,
Feel this,
Now imagine both together,
Your body weak and tired but also strong and powerful,
Hold both sensations at once,
Now let that go,
Bring the attention back to the space between the eyebrows,
Rest,
See yourself at the entrance to the woods,
Before you a narrow path,
Sunlight shines through the branches above and lights your way,
There are many patches of shadow,
With each step you hear leaves crunch beneath your feet,
Smell the maple leaves and pine needles all around you,
You enter a clearing,
There's a large rock in the middle of this clearing,
It catches the Sun,
You sit on the rock and then lie down,
A smooth surface of the rock is warm against your back,
The Sun is warm on your face,
Blue sky up above and all around you,
Slim gray trunks and golden leaves of beech trees,
You feel yourself supported here by the rock beneath you and the woods all around you,
You are calm,
At rest,
Supported,
Feel this,
Now bring your attention to the space between your eyebrows,
Experience deep peace,
Witness your own connection to the earth,
Know that this moment of rest,
This pause will give rise to the next best step,
Feel this,
Rest in total peace and tranquility,
If you set an intention at the beginning,
Repeat it to yourself now,
Three times,
Feel that each step you take brings you closer to your intention,
As you are resting,
Supported by this rock,
You hear the call of an owl,
One by one,
Your council of ancestors arrives,
These are beings who have come and gone before you,
Human,
Animal or other,
Who have led the way for you and who continue to support you,
They arrive now and they surround you with warmth,
Love and support,
Feel their presence,
Feel the pride they take in you,
You have any questions for them,
Ask them now,
Hold close to your heart any answers that you receive,
Send the council of ancestors your gratitude for their support and wisdom,
As you sit with your ancestors,
Notice if a soul whisper comes to you,
A word or phrase,
An image or a feeling,
Some message born of your inner wisdom,
Breathe it in,
Rest with your soul whisper,
Even as your council of ancestors departs,
Everything is okay,
Feel this,
Notice the peace that you feel in your body,
Observe the body experiencing deep peace and relaxation,
Vow to take this peace into your everyday life,
If you set an intention,
Repeat it to yourself once again,
Three times,
Know that it has been heard and that it will guide you along your path in the days to come,
Now deeply relaxed,
Begin to emerge from your yoga nidra nap,
Imagine the three circles of protection drawing back into your body,
You will carry their power with you,
For their power came from you,
Feel this,
Notice the sensation of rest in your body,
Carry it into your day,
Your sleep,
Your life,
If your eyes have been closed,
You can flutter them open,
Begin to move,
Taking small movements,
Micro movements,
Let your body guide you,
Move with gentleness,
Yoga nidra is complete,
Your path lies open before you.
