Guided Yoga Nidra - Setting Intentions

This is a guided yoga nidra practice to induce a deep state of relaxation, to ease stress and move towards greater clarity in reaching your highest truth. The practice involves scanning of senses, breathwork, setting intentions, mental rotation and finding inner refuge.

Transcript

Welcome to this guided yoga nidra to help you towards stillness,

Deep relaxation and higher fulfillment.

Begin by finding a preferred relaxation position,

Lying down,

Your body supported.

Extend one heel out at a time to each corner of the room,

Your forehead slightly higher than your chin,

Neck and head supported.

Take the time to get comfortable whilst lying on your back,

Ensuring you'll be warm enough.

Your position is one of ease for the duration of the practice.

During the practice you'll be lying still to allow both body and mind to have a chance to fully relax.

However,

If you become uncomfortable please make a change to your position by either rolling over to the side,

Onto your belly or bending your knees.

When you're ready I invite you to begin the practice by allowing your eyes to close.

During our time together you'll be guided to bring your attention in various directions to different parts of the body with a gentle mindful attention to the incoming and outgoing of your breath.

Just allow what arises in the moment and be with that.

If thoughts and worries are there welcome them to just be there.

Invite them in as if they were friends.

Welcome all you experience with curiosity and at any time if you lose attention simply return to the sound of my voice.

Start by bringing your attention to your senses allowing each one to come to you.

Sounds you can hear in this moment,

Sounds around you and in your body,

The most distant sounds that you can hear.

Let your sense of hearing radiate outward,

Searching out the sounds and following them for a few moments.

When you are ready move your attention from sound to sound without labeling the source.

Gradually bring your attention to close the sounds just outside the room,

Just noticing the sounds.

Now to the sounds inside the room.

Notice the sensation of touch,

Your body touching the surfaces of your support,

Air or clothes touching your skin,

The sensations in your body sensing its vibrant life force,

Energy just as it is,

Just as you are.

Just feeling the existence of you,

Your personal feeling tone,

Where you are right here,

Your body lying on the surface whole and complete.

Recall for today your intention for this practice,

Perhaps it's to remain awake and alert or to inquire about something in particular,

A feeling,

Sensation,

Behavior,

A thought,

Perhaps to rest in beingness,

Awareness or aliveness,

Just as it is.

Visualize your body and the position of your body,

Your clothes,

Your hair,

Your face and its contact points of your support.

Now I invite you to drop into your heart center,

Offer up this practice to someone else you feel who may benefit.

Think of them and use your awareness and imagination for them to receive the goodness of healing and balance.

Now let that subside create a sense of gratitude arising from the heart center.

Feel a deep sense of gratitude and acceptance.

Now I invite you to call upon a heartfelt wish or a mission,

One which brings the feeling of purpose and meaning,

Perhaps for better health,

Positive relationships,

Spiritual vision with the deepest of innate knowing,

A spontaneous desire that you wish to manifest for your life now as true in this moment.

Repeat the words of this mission in a short positive statement in simple language.

Or you might like to state just for today three times to yourself,

I am at peace with myself.

I have all the love I need to live a happy life.

Divine love and peace fill my heart.

As you're ready,

Set your heartfelt desire aside and welcoming it as it arrives and affirms itself in your practice and daily life.

For a moment,

Rest back into a felt sense of unchanging being or feelings of well-being in your body.

Reflecting upon this as a safe haven or a refuge where you can return to any time that helps you to feel secure and at ease.

Radiant presence,

Spacious and timeless.

If helpful,

Invite images of nature,

Places or people that nourish and support feelings of being safe and secure within you.

Now to your body.

Bring your attention to the parts of your body as I speak them.

You can breathe down into that part of the body or simply say or see or sense with awareness and feeling.

Beginning on the right side of the body,

Right hand thumb,

Index finger,

Middle finger,

Ring finger,

Small finger,

Palm of the hand,

Back of the hand,

Being with sensations just as they are.

The wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Right ribs,

Hip,

A sensation,

Thigh,

Knee,

Calf,

Ankle,

Heel,

Sole of the foot,

Top of the foot,

Right big toe,

Second toe,

Third toe,

Fourth toe,

Fifth,

The entire right side welcoming each and every sensation just as it is.

Over to the left side of the body,

Left hand thumb,

Index finger,

Middle finger,

Ring finger,

Small finger,

Palm of the hand,

Back of the hand,

Being with the sensations as thoughts drift away.

Wrist,

Forearm,

Elbow,

Upper arm,

Left shoulder,

Armpit,

Waist,

Hip,

Left thigh,

Left knee,

Calf,

Ankle,

Heel,

Sole of the foot,

Top of the foot,

Left big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

As vibrant sensation the entire left side of the body.

Moving to the back of the body,

Back of the right leg and heel,

Back of the left leg and heel,

Both legs as radiant sensation,

Back of the right hip,

Back of the left hip,

Soft sinking down,

Lower back,

Middle back,

Upper back,

Right shoulder blade,

Left shoulder blade,

Whole back as vibrant sensation radiating inwardly and outwardly,

Feeling secure and at ease,

Spinal column from the bottom of the spine,

Glide a spacious awareness along its center,

Through each section of the spine,

Slowly effortlessly to the neck,

The back of the neck,

Sides of the neck,

Long smooth radiant sensations,

Back of the head,

Whole skull,

Top of the head,

Luminous,

Feeling yourself as being which all the sensations are changing and unfolding,

Return back down the body to the back of the head,

The back of the neck,

Down to the bottom of the spine,

Repeat now moving up the spine slowly with awareness,

Slowly effortlessly,

Back of the neck,

Sides of the neck,

Back of the head,

The whole skull,

Sensing the spacious radiant being that you are,

Feeling yourself as welcoming sensations,

Forehead,

Right eyebrow,

Left eyebrow,

Both eyebrows at the same time,

Middle of the eyebrow,

Entire right eye,

Entire left eye,

Both eyes at the same time,

Right cheekbone,

Left cheekbone,

Sensation of the right ear,

Left ear,

Both ears at the same time,

Right nostril,

Left nostril,

Tip of the nostrils,

The flow of air and sensation inside both nostrils,

Mouth,

Top and inner walls,

The entire space within the mouth,

Getting a sense of the space,

Tongue,

Entire jaw,

The sensation the inner walls of the throat,

Right collarbone,

Left collarbone,

Right side of the chest,

Left side of the chest,

Heart centre,

Upper abdomen,

Navel,

Lower abdomen,

The pelvic floor,

Sensing the front of the body,

The whole back of the body,

Left side,

Right side,

Inside the body as radiant sensation,

The whole face,

The whole head,

The whole torso,

Whole body,

The whole body,

Notice yourself as being which all these unchanging sensations are unfolding as you sense what you are now aware of,

How sensation moves within awareness itself,

Feeling back into awareness,

Being with,

Just sensing now your natural spontaneous breath,

Be with the sensations,

The natural flow of the breath as it arrives and then falls away,

Feel a sense of coolness on the inner walls of the nostrils as you inhale and the sense of warmth as you exhale,

Feel the warmth,

The sensation upon your upper lip as natural spontaneous breath,

Chest and abdomen rising and falling,

Allow your breath to become longer,

Smoother,

Slower,

While sensing the breath,

Take a long slow inhalation,

Followed by an even longer slower exhalation,

Welcoming all that is present,

Alert and attentive,

Completely absorbed by the inhalation and the exhalation,

Feeling yourself as being alert and attentive,

Locate now a thought or belief that you believe to be true about yourself and if no belief is present just stay with what's calling your attention,

Just sensing the belief that is present or what's most calling your attention,

Where and how do you feel this in your body when you take it to be true,

Welcome any memories,

Images,

Emotions that arise with curiosity just asking what is there,

If it's helpful bring to mind a different thought or belief,

Where and how do you feel this different thought or belief in your body,

Is there an associated image or emotion,

Just welcome what is present for you in this moment,

You can bring your inner refuge of wellbeing at any time,

Just sensing now all that's present in your awareness,

Experiencing yourself as an unchanging boundless energy,

Spacious awareness,

Feeling everything just as it is,

Just as you are a radiant unchanging being,

Formless and pure awareness,

Reflecting now back on your journey that you've taken,

Be with the qualities that are or have been present,

Feelings,

Emotions,

Thoughts,

Beliefs,

Sensations,

Pure awareness in which everything is arising,

Unfolding and falling away,

Bring to mind your heartfelt desire or an affirmation of your present reality from the beginning of the practice,

Just drawing that desire into your attention,

Anchoring it in your state of being currently,

When you're ready mindfully transition fully,

Notice the room that you're in,

Perhaps breathe a little deeper,

Once again develop an awareness of your body lying on the surface,

Clothes against your skin,

Take a few more moments to enjoy your body as it rests,

When you're ready invite any small movements until you're fully awake,

Gently open your eyes,

Roll over to one side,

When you're ready use your hands to press yourself up into a sitting position,

Just taking a time to gently ease into the rest of your day or evening,

Thank yourself for joining this yoga nidra practice.

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