Yoga Nidra: Allowing

Find a comfortable place free from distractions and join me for this guided Yoga Nidra practice. This practice will bring you relaxation and allow you to connect deeply with yourself through awareness. Together we will allow ourselves to be present with different sensations and release all control to just be.

Transcript

Welcome to the practice of yoga nidra.

For this practice I invite you to get comfortable.

Either lying on the floor on a mat,

On your bed,

Or even in a chair.

Find a comfortable place where you can relax.

Where you are free from destruction.

Where you can spend a few minutes just being with yourself in the present.

In this practice I will guide you through a resting awareness and relaxation exercise.

In this practice just listen to my voice.

Do your best to follow my voice.

If you lose my voice it's okay.

If you fall asleep it's okay.

This practice will still have benefit for you.

So get comfortable in your space.

Allow yourself to do some wiggling.

Release any tension.

Take some cleansing breaths.

Maybe you'd like to sigh.

I invite you to just relax yourself completely.

Allow your eyes to close.

As we move through the practice you will want to do three things.

You want to welcome.

Welcome whatever comes into your awareness.

Recognize.

Recognize what is coming into your awareness.

And then be the witness.

Witnessing what is coming into your awareness.

Welcome.

Recognize.

Witness.

That's it.

Having no expectations.

Letting go of any judgment.

Just allowing.

With our relaxed body,

Our yoga ninja practice,

We'll begin with the sound of a bell.

I invite you first to just become aware of the space around you.

The room you're in.

Become aware of all the sensations,

The smells,

Or the sounds.

The things touching you.

The air.

And become aware of the space beyond your room.

Can you hear beyond your room?

Can you feel the space beyond your room?

Just notice.

And bring the awareness back to the body.

Rest your awareness in your breath for a few moments.

Noticing the qualities of your breath.

How fast or slow,

Deep or shallow,

Heavy or light,

Warm or cool.

Just witnessing the breath moving in and out of your body.

And bring the awareness to your heart space.

Feel your heart in your body.

See if you can become aware of the beating of your heart.

The soft beating in your chest.

Maybe even you can hear the beating of your heart.

With the awareness in your heart space,

Create your sankalpa for this practice.

Your sankalpa is your heart's desire or your intention.

As your awareness is in your heart right now,

What comes into your awareness?

This is your desire.

With this heart's desire,

Make a statement.

Make a present tense,

Specific,

Personal,

Positive statement of your heart's desire.

An I am statement.

Say your sankalpa three times to yourself.

I am.

I am.

I am.

With your awareness in your heart,

Just allow your sankalpa to rest there.

Leave it there.

And now go back to the sensations of your heart.

Feel the heart beating.

Hear the heart beating.

Feel your heart.

From your heart space,

Bring your awareness across your chest,

Out to your shoulder blades.

Then bring your awareness down the tops of your arms to your hands.

Bring your awareness along the backside of your hand.

The back of your arms all the way up your shoulder blades.

And then back through the shoulder blades,

Back into the back of your heart space.

Bring your awareness through your heart.

Now down your torso,

Down your belly,

Your hips.

Bring your awareness to your groin space.

Down the tops of your thighs to your kneecaps,

To your shins,

To the tops of your ankles.

Become aware of the tops of your feet and your toes.

Feel your toes at the tip of your feet.

Bring the awareness now to the bottoms of your feet,

The balls of your feet,

The arches of your feet,

The heels to the back of your heels,

Up the back of your calves,

The back of your knees,

The back of your thighs.

Up your buttocks,

Up your lower back,

Middle back,

Up your shoulder blades,

To the back of your neck.

Become aware of the back of your head,

The crown of your head,

Over your head to your forehead,

To your eyeballs,

To your nose,

To your cheeks,

To your lips,

To your chin,

To the front of your neck.

Now to the little space between your collarbones and back to your heart.

Feel all the sensation in your heart.

Feel the warmth.

Feel the relaxation.

Feel the heat.

Feel lots of warmth coming out from your heart.

Warmth in a beautiful yellow light.

Warmth in yellow light filling your body,

Filling you with warmth.

Allow the warmth to cover your entire body.

Front body,

Back body,

To the fingertips,

To the toes,

To the crown of the head,

To the lips.

Feel the warmth and allow the warmth to begin to cool.

Allow the warmth to cool.

Allow the yellow to become a soft blue.

Feel soft blue coolness throughout your body.

Feel the coolness fill your whole body.

Feel the coolness filling your front body,

Your back body.

Coolness in your fingertips,

Coolness in your toes,

Coolness in your face,

Coolness at the crown of your head,

Coolness in your lips.

Feel the sensation and the cool blue of the body.

Allow yourself to hold on to this coolness and feel that warm yellow light coming in.

Feel the warmth and the cool together at the same time.

The whole body,

The front body is warm yet cool.

The back body,

Warm yet cool.

The fingertips,

Warm yet cool.

The toes,

Warm yet cool.

The face,

The crown of the head,

The lips,

Warm and cool.

Allow yourself to be aware of the entire body that is warm and cool together at the same time.

Now allow the yellow and the blue and the warm and the cool to come together.

Allow them to be neither warm nor cool.

Feel content with the two sensations yet no sensation.

Notice as you're content with this place.

Notice the color of your heart changing.

As you feel content,

The light in your heart twinkles,

Twinkles green.

See the green twinkle.

The green twinkling in your heart grows bigger and bigger.

The green sensation of just being.

The green sensation of allowing.

The beautiful green light has no temperature,

But it fills your body.

It fills your front body,

Your back body.

It fills your fingers and toes.

It fills your face.

This peaceful contentment just allowing.

Stay with this feeling.

And become aware of your breath.

Notice the sensations once again of the breath.

Become aware of how they've changed or how they've stayed the same.

Become aware of your body.

Feel the body relaxing and comfortable.

See your body in your space.

Notice what is touching you.

Notice the air.

Notice the sounds around you.

As we close our yoga ninja practice,

We will walk away with deep satisfaction.

Satisfaction in knowing that we can just allow,

Allow what we cannot control to be.

Allow ourselves to be.

We will end our yoga ninja practice with the sound of a bell in three,

Two,

One.

Yoga nidra has ended.

I invite you to begin to deepen your breath.

Begin to wiggle your fingers and your toes.

Begin to roll wrists and ankles.

Roll your head.

With the eyes closed,

Just stretch the arms up or out,

Legs up or down or out.

Stretch the whole body.

And release.

If you're lying down,

Allow yourself to gently roll to the left,

Taking a fetal position.

If you're already seated,

Just relax with your eyes closed.

If you're in fetal position with the eyes closed,

Just gently push yourself up to a comfortable seat.

Take a few moments in your seat to just be.

To just rest in being,

In awareness,

In existence.

And gently bring your hands to your heart center in Anjali Mudra.

Gently allow your thumbs to rest on your heart.

Gently bow your head to your heart.

Feel the beating of the heart.

Just take a few breaths into your heart space.

And put a big beautiful smile on your lips.

Smiling at the beautiful divine there inside of you.

Then gently lift your head.

Allow your eyes to flutter open.

Namaste to all of you.

I wish you a beautiful day or night ahead.

Reviews

Beautiful and delicious yoga nidra. 🙏