Yoga Nidra Visualization Practice

Welcome to a Yoga Nidra meditation - the Yogic Sleep. This guided meditation will take you through the layers of your being utilizing the techniques of a body scan, breath awareness, and visualization. The invitation to create a sankalpa or heart wisdom intention allows for the seed of your Truth to be revealed.

Transcript

Hello,

And welcome to Yoga Nidra,

The yogic sleep.

There is no wrong way to practice Yoga Nidra.

The instructions are simple.

Listen without forcing or trying,

As there is nowhere to go and nothing to do.

Do not worry if you do not hear everything I say,

As it is natural to flow in and out of conscious hearing.

Whatever you do experience,

The practice of Yoga Nidra will still work even if you feel as if you fell asleep,

As your subconscious and unconscious levels of mind are always awake and always aware,

And you will be practicing,

Whether you consciously remember it or not.

Allow your body to settle.

Invite your eyelids to blink closed if they're not already there,

And to feel the muscles around your eyes begin to soften,

Lengthen,

Allow your eyes to drop deep within their sockets.

Move from a place of seeing,

Now into a place of feeling,

Your doing,

Into your being.

And as you sink into the felt sense of your physical body,

Begin to feel into the structure and density of your bones,

And to allow your bones to now sink deep into the earth beneath you,

Know that you are fully supported.

And as you find the heaviness of your bony matrix,

Begin to explore into the fluidity of your organs,

The plasticity of your musculature and connective tissue,

And even to feel your skin begin to drape over these underlying structures.

Make any small adjustments to your physical body as you need.

Allow for greater ease.

And when there's an ease of body,

An ease of breath,

Feel your breath move.

Allow your breath to become effortless,

Open your body,

Receive.

Invite any thoughts or emerging narratives to diminish or to be set aside.

Allow this time for you to be.

If thoughts should arise,

Do you recall it is your mind's very nature to think,

To digest?

Its energetic signature is a circle that is in constant motion.

Mind spins.

Can you allow yourself to watch,

To witness the spinning?

Practice self-observation with compassion.

And as your mind begins to settle,

You might find that there are spaces between your thoughts,

Feelings,

And emotions.

And in this space,

To invite the possibility of stillness.

And in this stillness,

A presence and fullness of light,

Love,

And joy.

In this place to affirm your capacity of inner knowing,

Innate healing,

And the communion with your divine.

Allow your awareness to find its way into the body of your breath.

Feel your natural breath,

The rise and fall of your inhalation to exhalation.

Aware of your breath as it stirs deep within your physical being.

Sense your breath now in the space of your lungs and heart,

To feel your breath as it ebbs and flows in the very center of your being,

Massaging,

Nourishing your inner structures.

And to allow yourself to now move beyond the structure and form and into the subtle space of your heart and lungs,

The seat of both joy and sorrow,

Your shadow and light.

And as you step into this subtle space to investigate,

What is my heart's deepest longing?

And let your answer truly arise from your heart,

And your heart may speak in words,

Perhaps color,

Song,

Image,

Something else.

Allow your heart to speak its longing.

And from your heart's longing,

Create a positive statement,

Your sankalpa or intention.

Allow it to be in the present tense as though it was already happening.

And it may be something like,

I am safe in all layers of my being.

Perhaps I welcome in all pieces of me.

I am worthy.

And if nothing arose for you,

Then perhaps you take one of those phrases.

Create your heart's wish now three times to yourself as your truth.

And to allow your consciousness to now move through your physical body as you are guided.

Feel into each body part,

And then move on to the next one prompted.

Be open to the possibility of sensation,

Or no sensation at all within each space.

Become aware of your face,

Forehead,

Space of your third eye center.

Notice your nose,

Eyes,

Cheeks.

Feel your chin,

Lips,

Jaw.

Sense your teeth,

Hard palate,

Soft palate,

Root of your tongue.

Bring awareness to the structures of your whole mouth,

Your whole mouth.

Feel your ears,

Back of your head,

Top of your head.

Become aware of the structures of your whole head,

Your whole head.

Sense your neck,

Throat center.

Notice your right upper arm,

Elbow,

Forearm,

Wrists.

Sense your right hand,

Right palm,

Right thumb.

Feel your right first finger,

Second finger,

Third finger,

Fourth finger.

Witness your entire right hand full of aliveness and its connection to your heart.

Sense your entire right arm and hand.

Bring awareness to your throat center.

Notice your left upper arm,

Elbow,

Forearm,

Wrists.

Sense your left hand,

Left palm,

Left thumb.

Feel your left first finger,

Second finger,

Third finger,

Fourth finger.

Witness your entire left hand pulsating with aliveness and its connection to your heart.

Sense your entire left arm and hand.

Bring awareness to your throat center.

Notice your chest,

Shoulder blades,

Space of your heart.

Sense your belly,

Navel center,

Space of your sacral bone,

Pelvis,

Root of your spine.

Become aware of your right upper leg,

Knee,

Lower leg,

Ankle,

Top of your right foot,

Sole of your right foot.

Feel your right big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Witness your entire right foot full of aliveness and its connection to the root of your spine.

Sense your entire right leg and foot.

Become aware of your left upper leg,

Knee,

Lower leg,

Ankle,

Top of your left foot,

Sole of your left foot.

Feel your left big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Witness your entire left foot full of aliveness and its connection to the root of your spine.

Sense your entire left leg and foot.

Bring awareness to the root of your spine.

Feel the space of your sacral bone,

Navel center,

Heart space,

Throat space.

Sense the space of your third eye center and the crown of your head.

Sense your whole body,

Your whole body,

Your whole body.

Aware of your intrinsic wholeness,

Full of vibrancy and aliveness.

Begin to draw your awareness back to the body of your breath.

No need to change your breath.

Observe.

Observe the qualities as they might emerge,

Your rhythm and pace,

Length,

Depth.

Is there a sound or texture to your breath?

An emotional quality?

Feel your breath move,

Not forced or altered.

Inhalation,

Exhalation.

With your next inhalation,

Can you begin to sense your breath as it stirs deep within your belly to feel the rise and fall of your belly with breath?

With your next inhalation,

Can you begin to sense your breath as it radiates through your ribcage?

Feel the pulsation of your ribs with breath.

With your next inhalation,

Can you begin to feel your breath as it now dances in the space of your throat?

Watch your inhalation pass into exhalation.

Your inspiration followed by your expiration,

An emptiness that moves into fullness.

In your mind's eye,

Begin to envision the following objects that I name.

Allow your senses to take over,

To feel,

To experience each one fully,

Wholly,

Completely.

To allow these images to emerge and evolve all on their very own.

A red cardinal,

Red cardinal,

Red cardinal.

An orange tiger lily,

Orange tiger lily,

Orange tiger lily.

A yellow sunflower,

Yellow sunflower,

Yellow sunflower.

Green prairie grass,

Green prairie grass,

Green prairie grass.

Blue butterfly,

Blue butterfly,

Blue butterfly.

Violet iris,

Violet iris,

Violet iris.

White daisies,

White daisies,

White daisies.

Carrying with you now all of the impressions of the previous images,

To settle inward,

To go deep inside to your center,

Your core,

Your inner source.

From this space,

To feel love,

To feel the qualities of love,

To feel the qualities wholly and completely,

And to notice where you feel love and its qualities within your body,

Within your being.

And to notice,

Is there a color available?

The color of love,

The color of the feeling and energy of love.

And can you allow this color,

This energy to fill up into your heart,

To radiate outward from your heart,

To expand into your chest,

To feel this color,

This energy like liquid flowing into your shoulders,

Down your arms,

Into your hands,

Out your fingers.

To allow this feeling,

This color,

This energy to spread it through your entire body,

Your entire being.

Feel yourself opening,

Softening,

Receiving this all-encompassing love.

Begin to recall your heart's intention and your positive statement.

And to state your sankalpa and feel it breathing through your body.

Allow it to permeate every bone,

Every tissue,

Every cell of your being.

To repeat your heartfelt resolve now three times to yourself,

As though it was already happening.

Feel it wash through you again,

And again,

And again.

Your heart's deepest calling is already truth.

Feel yourself expansive,

Open,

Free,

Radiating pure bliss and light,

Aware of your innate healing energy.

And to become aware of yourself as your witness,

The compassionate one who has observed your body,

Your breath,

Your practice.

Begin to notice any thoughts,

Feelings,

Or emotions as they pass through your field of awareness.

Sense your breath.

Observe the qualities present.

Feel your breath body within your physical body.

And as you journey back to your physical body,

Become aware of all the points that touch the earth.

Aware of all the points that lift away.

Before you bring movement into your physical being,

First to sense.

Sense your fingers.

Imagine your fingers in movement,

Then to wiggle.

Feel any and all effects.

To sense your toes.

Imagine your toes in movement,

Then to wiggle.

Feel.

And to invite this pattern to continue to move within,

First to sense.

Imagine movement.

Create your movement.

Feel the effects.

And as you feel ready,

Begin to gather yourself.

Gather your hands into your heart space.

And whether you take on the Anjali Mudra,

The Prayer Mudra,

Perhaps you stack your hands.

Continue to feel your breath move in and move out.

Coupled with the beat of your heart attuning to this place within that is your aliveness,

Your vitality,

The place within of your essence,

Your truth.

The space that is infinite,

Immortal,

Whole.

Take a breath in.

Exhale and go with a sigh.

Hari Om Shanti Shanti Shanti.

Peace,

Peace,

Eternal peace.

Namaste.

Jai Bhagwan.

Jai Bhagwan.