Yoga Nidra: Find Your Essence

This 30 min yoga nidra with ambient background music is designed to work with the brain waves so you can release and relax into a Delta state. This practice is about coming home to yourself, calling back the pieces of yourself that have fragmented away, switching on the light, and coming home. We enter a forest atmosphere to find our soul's essence and rest easily knowing that we belong right here, right now.

Transcript

Let's just start here by taking a deep breath in through the nose and out through the mouth together.

Allowing your eyes to flutter closed and then feeling into all the places where your body meets the ground,

The back of the head,

The shoulder blades,

Buttocks and the heels.

Just allowing our bones to be heavy.

Rooting here into the earth,

Feeling the earth support us.

Just taking this time out for us to come home to ourselves.

The practice of yoga nidra is a brainwave meditation that will allow you to follow along with my voice at all times while your body and mind fall asleep,

Just staying alert and awake.

This is a time for you to let the body rest.

So let's just say that one time here,

I give my body permission to rest.

This is an opportunity for you to let the mind rest.

I'll say that again silently,

Repeating this one time.

I give my mind permission to rest.

Settling into the present moment.

Just allowing ourselves to find a state of being here.

I'll start by calling home all the pieces of ourselves that may have fragmented during the day,

That may have broken off,

That we left behind.

Maybe pieces of us that we left behind because we were angry or frustrated.

Maybe we were impatient or sorrowful.

Just calling those pieces back home right now,

Right here.

And allowing ourselves to call home any piece of ourselves that was happy,

Delighted,

That was ecstatic,

Joyful.

Those pieces that were proud and elated.

And allowing all of that to catch up with us right now,

Right here in this moment.

Coming home.

And then we'll start to cultivate an intention for the practice,

Like a seed that we will plant here.

An intentional statement is a short statement,

Starting with I am.

This could be something that you are working with in your life to cultivate,

Just like a seed that we will plant here.

Keeping it short and sweet is best.

So maybe it looks like I am awake or I am whole.

Maybe it's I am patient.

I am living with compassion.

Or perhaps it's just the simple statement,

I am home.

Trusting here,

Whatever pops into your awareness.

And when this statement has come,

Giving yourself three deep breaths here to repeat this statement,

Taking your gaze to the point between the eyebrows.

Breathing it silently three times right now.

And then we'll continue into some breath work.

So bringing your attention now down to your heels and breathing in through the heels.

Bringing all of this breath,

This energy in from the earth through the heels and then up to the heart.

And then exhaling,

Bringing the breath from the heart up to the crown of the head and releasing it to the sky.

Exhaling we bring it from the crown of the head,

Breathing in from the sky down into the heart.

And exhaling we take it from the heart down towards the heels,

Towards the earth.

Inhale in from the heels up to the heart.

Exhale from the heart up to the crown of the head.

Bringing crown of the head to the heart.

And exhaling heart down to the heels.

And continuing this for a few breaths at your own pace.

And as you find yourself bringing in this energy from the earth,

You start to visualize this grounding energy throughout the body.

Running up towards the heart,

Watering and nourishing the seed that you planted.

And then as you pull in breath from the sky,

You see this limitless,

Vast,

Expansive potential.

And you bring this manifesting energy,

This limitless possibilities down,

Down,

Down into the body,

Grounding it into the earth.

And you start to feel this current of energy running,

Grounding from the earth and manifesting from the sky.

And allowing both of these things to be present right here,

Right now.

And we'll begin a short rotation of awareness in the body.

And as I mentioned the body part,

I want you to visualize a light switch being flicked on in each point as I name it.

So just as you do when you're arriving home from a long trip and you move through a house,

Flipping on the lights,

Announcing your arrival,

Your presence into the room,

The light filling every corner of the darkness,

You'll do the same here with your awareness.

Just allowing yourself to switch from thinking and doing to feeling and being this experience.

So starting right at the crown of the head,

Seeing this light switch flick on right here at the crown of the head.

And the light switch moves down to the point between the eyebrows and in about an inch.

This light switch flicks on here.

And there's a light turning on in the right eyebrow and the left eyebrow.

In the right eye,

Left eye,

Right nostril,

Left nostril,

Right ear,

Left ear,

The upper lip and the whole mouth,

The teeth,

The tongue,

A light switch flicking on right here in the mouth and the lower lip,

The right jaw and the left jaw.

And then a light switching on in the entire throat,

The length of the throat moving down to the pit of the throat.

The light switch moves to the right shoulder,

Right elbow,

Right wrist,

The back of the hand and the palm of the hand and all five fingers.

Feeling the whole hand lit up with this light switch and bringing your awareness back to the right wrist,

Right elbow,

Right shoulder,

The pit of the throat,

The left shoulder,

Left elbow,

Left wrist,

The back of the hand,

Palm of the hand and all five fingers.

Left wrist,

Left elbow,

Left shoulder,

Back to the pit of the throat.

Moving to the right rib cage,

Moving to the left rib cage,

Flicking on a switch in the right underarm and the left underarm.

And then feeling a huge glowing emerald light switch on in the heart space,

Filling the entire center of the chest,

Right side of the chest,

Left side of the chest,

Center of the chest,

Glowing with this emerald green light.

And the light moving to the solar plexus,

Filling the entire cavity of the torso,

Filling each rib cage,

The entire diaphragm,

The lungs,

Feeling this whole top half filled up,

Switched on with beautiful glowing light.

And the light switch moves to the belly button,

Into the pelvic bone,

Moving to the right hip,

The right knee,

The right ankle,

The top of the foot,

The sole of the foot and all five toes lit up with this beautiful light.

Right ankle,

The right knee,

Right hip,

Moving to the left hip,

Left knee,

Left ankle,

Top of the foot,

The sole of the foot and all five toes.

Right ankle,

Left knee,

Left hip,

Back to the pelvic bone,

The light moves to the base of the spine.

And there are multiple light switches all the way up the base of the spine,

Moving slowly,

One vertebrae at a time,

Moving up,

Switching all the lights on in the spine,

Moving up,

Up,

Up.

Coming to rest at the back of the neck,

Where the neck meets the shoulders.

And then feeling this light switch move up through the back of the head to the crown of the head.

And feeling the whole head lit up with this light,

The whole head lit up with white light.

And feeling the whole right arm lit up with light.

And the whole left arm lit up with this white light.

And feeling both arms together.

Feeling the whole right side of the torso lit up with light.

The whole left side of the torso lit up with light.

And feeling both sides together.

Feeling the head,

The arms,

And the torso all lit up together with this beautiful white light.

And feeling the whole right leg lit up with light.

And the whole left leg lit up with light.

And feeling both legs together.

And then feeling the whole body from the top of the head to the tips of the toes lit up with beautiful warming light.

Just like a house that we observe with the lights on,

People home,

Community inside,

Feeling into the body here,

Feeling this sense of home,

Of belonging,

And then allowing whatever comes into your awareness here to just come and to go like clouds in the sky.

And feeling the whole right side of the torso lit up with light.

And feeling both arms together.

As you take time here to just be,

To just be you,

To be at home,

Allowing yourself to drop into a state of deeper relaxation.

And we'll move into a short visualization here.

Just allowing yourself to,

In your mind's eye,

Set your bare feet onto this green,

Beautiful,

Earthy moss below you.

This green,

Earthy moss,

Soft,

Cradling your feet.

And you begin to walk along this moss,

Walking towards a forest.

And walking into this forest,

There is a small clearing up ahead and you see a circle of people sitting there,

Unsure yet of who these characters are.

So you decide to observe first for a few moments,

Just sitting on the edge of the forest with your back against a tree,

Gently,

Calmly,

Feeling at peace.

And just observing this circle of humans.

The night starts to fall and the fire is lit in the middle,

Allowing you to see each human one by one.

And to start,

You see the first small,

Little human rise up from their seat,

Running around the circle,

And you notice that this is your two-year-old self.

You take in the gaze,

The hair,

The clothes.

You see all the little mannerisms that you had,

Too.

Just observing your two-year-old self,

Running around the fire,

Greeting all the people around the circle.

You just note this.

You note how it feels in your body to see your two-year-old self.

Feeling into that and into any sensations that arise,

You see the two-year-old come back to their place in the circle and sit down.

And the light from the fire moves to the next seat and up rises a slightly larger human.

And you notice this to be your five-year-old self.

Now entering school age,

Learning age,

Starting to understand and see life in a different way.

You see your five-year-old self and you observe your haircut,

Your clothes.

You see this five-year-old you running around the circle,

Greeting people,

And you notice the mannerisms.

You notice any changes,

Any maturity,

Any part of you that can still connect with that five-year-old self.

And you start to observe where you feel this in your body.

And then the five-year-old you goes and takes his seat or her seat again at the circle.

And you start to notice the next character as the light falls upon their face.

They begin to rise,

Moving a little slower around the circle,

Greeting them,

And you notice this to be your ten-year-old self.

Your ten-year-old self is moving in a different way,

Just noticing the mannerisms,

The haircut,

The clothes.

Starting to observe any personality reservations or characteristics that stand out to you.

And feeling this internal resonance of anything that you connect with still from your ten-year-old self.

And then you see this character move to their seat and sit down.

The light moves to the next human,

And this person gets up,

This you recognize to be your twenty-year-old self.

Having just exited the teenage years,

Moving on to the next phase of life,

And you notice anything that's changed in that decade of time.

You notice the eyes of your twenty-year-old self and what is present there in the eyes.

You notice the way with which one carries himself to greet everyone else in the circle.

You feel into your twenty-year-old self,

And then you observe them take their seat again in the circle.

And then you notice next to them is you.

Exactly how you are in this very moment.

The same clothes,

The same haircut.

You observe you walking around the circle greeting everyone.

You can see,

You can see the difference between that twenty-year-old self,

Those youthful versions and who you are now.

You observe all the changes that may have happened.

You feel into where in your body you might be holding something that's a little bit heavy or that is causing you to walk just a little bit less tall.

You see your current self walking around the circle and through this connection of circle,

This connection through time and space,

You see some of this heaviness begin to dissolve off of the current you.

You send love and connection and belonging,

Knowing that you've always existed in all of these various variations as you,

As your essence.

And you see some of the baggage that is carrying around in you start to lighten as the current self takes his seat or her seat back in the fire circle.

With this different perspective,

You see the last person in the circle stand up,

Rising up as your eighty-year-old self,

Your future self,

Or what you think or imagine yourself to be.

In this moment,

You have a choice to see yourself in a heaviness as an eighty-year-old self or in a lightness.

You can see yourself as wise and strong and able,

Valid,

Whole and worthy.

You see this eighty-year-old who looks young,

Who feels young,

Who feels strong walking around the circle,

Imparting their wisdom on all the ages coming before them and giving out love like it is the freest currency in the world.

You send love to that future version of yourself as you see them take their place in the circle.

And as the circle dissolves and the humans dissolve,

You see one thing remaining in the center of the circle right where the fire exists and that is a golden essence of who you are,

Of what it means to be you remaining right there in the circle,

Pulling all of those variations and characters together.

And for the first time,

You see who you are.

You see perfection and imperfection.

You see wholeness.

You see vitality.

As you observe and ask the question,

Who am I?

You begin to see an answer materialize in front of you.

And with all of this sage wisdom,

You begin to feel the presence of a guide or a mentor,

An angel or a hero beginning to walk towards you.

This could be somebody that you've never even met,

Someone that you've looked up to or someone who is already a mentor in your life.

It could be somebody that has passed on or somebody that is in your daily day to day life.

You watch this person walking over to you and sitting down beside you with the tree supporting both of you.

As you turn to face each other,

You really look into the eyes of this mentor or guide.

And there you see the love and belonging that you know now is within you.

The support and the feeling of home.

You call to mind here the intention,

The seed that you planted earlier and you feel this mentor or guide say that exact statement to you right here three times.

As you take the hands of this person,

They hand you a token.

As they dissolve and the forest around you dissolves,

You look down at your hands and you see it.

And you feel it.

And you tuck it right into the back of your back,

The base of your spine.

And you carry it with you wherever you go.

And with that you begin to lay down fully supported by the earth and feeling the mat below you.

You start to bring a tiny bit of movement into the fingers and toes here.

And you begin to take one knee bending it,

Bringing it into the chest and then the other.

And you hug your knees to your chest,

Just rocking slowly from side to side.

You may take a deep stretch out overhead like you're waking up from a long nap.

And then you find yourself coming over to your right side,

Curled up in the fetal position.

You find yourself supported here by the divine mother.

And you bring into your conscious mind your intention and the token given to you by your guide,

Knowing that these always stay and remain with you through any iteration of your human character.

You're welcome to stay here for a few minutes further or eventually make your way to a seated position,

Bringing your hands together when you're ready and just saying the only prayer that we will say today,

Which is thank you.

Thank you.

Reviews

Really enjoyed this one, will definitely be returning to it! Love the breath work and visualization.

🩵

Absolutely beautiful! Blessings and thanks for sharing 🙏💐❤️

Namaste

Wonderful, with a beautiful healing visualization at the end. Bookmarked for much use—thank you so much, Tamara. 🙏🏻💚

What an unexpectedly needed visualization. Thank you so much!!

Thank you 🙏🏼❤️

Beautiful! This is one of my favorite yoga nidras. I really love the guided imagery.

Stunning piece Tamara . Did the job for me and was unable to remember the last 8-10 minutes .
Thank you
Namaste
🙏

Woah! This was very intense!

A wonderful, meaningful and revelatory yoga nidra practice.

A perfect reflection.

Relaxing and very moving. ❤️🌟🙏

Loved it! Very soothing and integrated different techniques. Thank you 🙏

Such a beautiful, revealing and healing practice. 🙏☺️

Incredibly grounding and transformative. I couldn’t help but cry when I saw my fearless and ecstatic 2 year old self. I missed her. 💗

Thank you so much. 🙏🏻💗

Thank you. Blessings. ❤

Beautiful, thank you.❤️

Unique yoga Nidra and visualization. I could use this every day. Well done 🙌🏽

Beautiful. Thank you