A Yoga Nidra Practice To Heal The Subconscious Mind

A yoga nidra practice. Entering a state between waking and sleeping. A state of effortless relaxation that works to heal the subconscious mind, and calm the nervous system, serving as a portal of freedom from stress and stored heavy emotions. Yoga Nidra can serve as a pathway to freedom without creating bodily stress, helping to integrate the layers of self: physical, energetic, higher wisdom, and the bliss body.

Transcript

Yoga Nidra a state where we practice to be in the in-between of sleep and awareness.

A method to cultivate deep relaxation whilst also tending to our subconscious mind and its needs.

This meditation practice offers us a powerful way to connect to the wisdom of our body,

The intelligence of our heart and the whispers of our deepest and most untouchable selves.

I would like you to hold the awareness that a yoga nidra practice requires you to stay awake.

Even though we are sending our body,

Our vessel into a deep state,

You must allow yourself to stay conscious through listening and through awareness.

The only thing you must focus on during the entirety of this practice is my voice as I journey you through a healing of the subconscious within you.

Coming into a comfortable position,

Lying on your back,

Palms at your sides facing the sky,

Legs hip width apart.

Becoming heavy in back and soft in chest,

You can gently close off your eyes now.

Taking a few moments for yourself to allow your worries of the day,

Any disruptive energies that cling to you,

To release now off of the borders of your skin and float gracefully out of this sacred space.

Inviting stillness to wash over you from the top of your head down to the tips of your toes.

In stillness and nothingness we find our companion in this quiet space to be our breath.

It too can guide us towards a deeper state of rest.

So I would like you to just lengthen your next inhale,

Expanding softly in chest and rib.

Exhaling to deepen and sink your entire body into whatever it is you are laying on.

Inhaling and exhaling.

Inhaling and exhaling.

Inhaling and exhaling.

It is now time for you to evoke a sankalpa.

This is an intention for your practice today.

Speaking it within your mind and feeling it within your body.

If you cannot think of an intention you might state this sankalpa.

I rest deeply to restore and heal the layers of myself.

I rest deeply to restore and heal the layers of myself.

I rest deeply to restore and heal the layers of myself.

Whispering your sankalpa three times and allowing this to lead your practice today.

We will now begin rotations of consciousness throughout the body.

Bringing your awareness and feeling state to each body part as I voice them to you.

Do not concentrate too hard but move your mind and feeling state to each body part as best as you can.

Becoming aware of the right hand,

Right thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

The palm of the hand,

The back of the hand,

The entirety of the hand,

The right wrist,

The right forearm,

Right elbow,

The upper arm,

Right shoulder,

Right chest,

Right hip,

Down to the right thigh,

Your kneecap,

Your right calf muscle,

Your right ankle,

The sole of the right foot,

The top of the right foot,

Your big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Now moving to the left side of the body.

The left side of the body.

Becoming aware of the left hand,

Left thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

The palm of the hand,

The back of the hand,

The entirety of the hand,

The left wrist,

The left forearm,

Elbow,

Upper arm,

The left shoulder,

Left chest,

Left hip,

Thigh,

Kneecap,

The left calf muscle,

The ankle,

The sole of the left foot,

The top of the left foot,

The big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

Entire left leg,

Entire right leg,

Your abdomen,

Your chest,

Your throat,

Chin,

Lower lip,

Upper lip,

Tip of the nose,

Tip of the nose,

The entire nose,

Left eyelid,

Right eyelid,

The space between the eyebrows,

The left eyebrow,

The right eyebrow,

Both eyebrows together,

The forehead,

The top of the head,

The back of the head,

Moving down the back,

Becoming aware of the back of the neck,

The right shoulder blade,

The left shoulder blade,

The upper spine,

The lower spine,

The entirety of your spine,

The entirety of the back,

Both arms and both legs,

The entirety of the back,

The back spine,

The back spine and arms and legs,

The entirety of the front,

The entirety of your front with both arms and legs,

Front and back together,

Front back and head together,

The whole body,

Becoming aware of the whole body,

Becoming aware of the whole body,

A gentle whisper to your conscious and subconscious mind to remain in complete awareness,

Feeling your body lying on the floor,

Your whole body lying on the floor,

Your whole body lying on the floor,

Seeing your belly rise and fall as you become aware of the way your natural breath is being carried through your body,

Expanding belly,

Chest and ribs,

Contracting chest and ribs and belly,

Noticing your effortless and natural breath as it enters the body through your nostrils,

Filling you up and releasing back out through the nostrils,

Emptying you of its flow,

Continue to remain aware and connected to your breath with no efforts,

Complete awareness of the breath,

Observing its nature and dance through the world within and without,

Inhaling and exhaling,

Inhaling and exhaling,

And on your next inhale I would like you to begin counting backwards from 18 to 1,

Inhaling counting 18,

Exhaling counting 18,

Inhaling counting 18,

Inhaling 17,

Exhaling 17,

Inhaling 16,

Exhaling 16,

I will leave you now to continue on your own,

Remembering to follow the counting and your breathing simultaneously,

Should you make any mistakes you must begin again from 18,

Now I would like you to release all efforts of counting and follow your natural breath down to your chest and ribs,

Following and feeling as your breath fills your chest,

Pushing the ribs to expand and open and contracting and releasing as you exhale,

Watching your chest rising and falling and emptying,

Once again I would like you to concentrate on your breath filling your chest space and begin counting backwards from 18 to 1,

18 chest rising,

18 chest falling,

17 chest rising,

17 chest falling,

16 chest rising,

16 chest falling,

Continuing on your own,

Maintaining complete awareness without sleeping,

Should you make any mistakes you must begin again at 18,

Releasing all efforts now of counting and moving your awareness to your belly,

Inhaling belly rise,

Exhaling belly falls,

Inhaling belly rise,

Exhaling belly falls,

Concentrating on the movement of breath through your belly and begin your counting again backwards from 18 to 1 as you did before,

18 belly rise,

18 belly fall,

17 belly rise,

17 belly fall,

Releasing all efforts now and allowing your body,

Your breath and mind to return to their natural state of effortless relaxation and awareness,

We will now move into a rotation of images,

Maintaining awareness in the centre of your forehead and using your feelings and imagination to visualise these as best you can as I speak them through you,

Visualising now your bare feet grounded into soil,

Your bare feet grounded into soil,

Your bare feet grounded into soil,

A flickering candle at night,

A flickering candle at night,

A flickering candle at night,

A flickering candle at night,

Lightning and thunder,

Lightning and thunder,

Lightning and thunder,

The bottom of a well,

The bottom of a well,

The bottom of a well,

A rising sun,

A rising sun,

A rising sun,

Moonshine piercing through trees at night,

Moonshine piercing through trees at night,

Moonshine piercing through trees at night,

Fluffy white clouds in the blue sky,

Fluffy white clouds in the blue sky,

Fluffy white clouds in the blue sky,

The earth's fiery core,

The earth's fiery core,

The earth's fiery core,

An unborn's beating heart,

An unborn's beating heart,

An unborn's beating heart,

Birds drinking from a water bath,

Birds drinking from a water bath,

Waves rolling onto a shore,

Waves rolling onto a shore,

Waves rolling onto a shore,

The bottom of the ocean,

The bottom of the ocean,

The bottom of the ocean,

Waves rolling onto a shore.

I invite you now to speak and repeat your sankalpa,

The intention you set at the beginning of the practice,

Repeating and whispering this to yourself mentally three times,

With complete awareness and feeling in body and mind.

As you bring awareness to your body,

Feeling the whole body laying,

Resting,

Surrendering to the floor,

Your breath flowing itself in and out of your body effortlessly and softly,

Feeling your belly rising and falling,

Chest rising and falling,

With every inhale and exhale entering in through the nostrils and back out into the room you are laying in,

And becoming now aware of your surroundings and any noises you might hear outside of yourself,

Taking your time to take notice in how you are feeling as you lay in your body,

Bringing small movements to your fingers and your toes,

Moving your head from side to side and when you feel ready to,

Opening the eyes.