This is yoga neutral and feeling practiced to give some peace and ease and healing to the human.
What is yoga nidra?
Yoga means union.
We connect body,
Mind,
And soul.
Nidra means sleep.
It's an amazing relaxation technique.
We begin by gently moving the body,
Then we go through a breathing exercise called extended exhale breathing.
It's a breath in to a count of four with a pause,
Exhale to a count of six with a pause repeated a few times.
Then a light meditation and all you have to do is relax and breathe.
It's done laying down in shavasana,
So you'll want some pillows,
Maybe a blanket,
Things to make yourself comfortable.
Shavasana is the western praising yoga on our back in the most relaxed natural state we can be.
We do a gentle movement with breathing and a guided meditation.
We're here to create a shift to offer universal good intentions about good health.
There are moments of pause throughout,
So don't worry,
Keep breathing and focus in on my voice.
Let yourself have the experience you have.
There are certain parts of the brain waves that are involved in yoga nidra,
So you may experience visual images,
Colors,
Shapes.
It's okay,
Let yourself have those experiences.
After the intentions,
I let you marinate in your thoughts and feelings and gently bring you out.
The goal is to stay awake but completely relaxed,
So pay attention to the sound of my voice and relax and let go.
We start on our back,
Lying down in shavasana,
Arms and legs long,
Stretched out.
The hands are maybe 10 or 12 inches away from the hips with the palms facing up by your side.
Breath in through the nose,
Open mouth with a deep sigh out.
Release worry,
Inhale,
Open mouth and deep sigh out.
Let go of stress.
Inhale,
Open your mouth with a deep sigh letting go of all stress and tension.
Bend into your knees and place your feet flat on your mat or your bed,
Maybe about 10 to 12 inches apart or a little wider than your hips with distance.
Place your arms into your cactus position out to the sides with a bend in the elbow.
Gently bring both knees over to the right.
Let them fall towards the floor.
On an inhale,
Gently bring the knees back through the center position and on an exhale,
Gently let them float to the left.
Inhale,
The knees come back through the center.
Exhale,
Let them float to the right.
Hold.
Breath in.
Breath out.
Inhale,
The knees back through the center and let them fall to the left.
Breath in.
Breath out.
On the next inhalation,
Bring the knees back to the center position.
Collect your knees in towards the chest and give yourself a big squeeze on an exhale.
Placing the palms of your hands on top of your knees,
Begin to make small circles in one direction,
Maybe about five circles.
Once you've completed those five circles,
Reverse the direction.
On the next exhalation,
Gently hug your knees back into your chest.
Inhale.
Exhale.
Gently moving into gentle movement,
Posture called happy baby pose.
I'm going to separate the knees and take the soles of the feet up towards the sky with your knees bent,
Maybe reaching for the outsides of your feet with a gentle sway side to side,
A little movement,
Relaxation spreading across the back and through your hips.
Breath in.
Breath out.
Breath in.
Breath out.
On the next exhalation,
Bring the knees back into the chest.
Inhale.
Exhale.
Gently extend both feet up towards the sky.
Point and flex your toes,
Making small circles in one direction with the ankles and opposite direction.
Spread the toes wide and the fingers wide.
Then clench fist,
Grip the toes and engage every muscle in your body you can think of,
Navel to spine,
Strong fist.
Wrinkle up the face,
Holding all the tension,
And on an exhalation,
Let go of all tension in the body,
Letting go of all stress,
All tension.
Bend the knees into the chest,
Forehead to the knees,
And then on an exhalation,
Reach the legs out long again and arms back down by your side.
Breath in.
Breath out.
You're going to bring the hands in front of your face in a prayer position and begin to rub the hands together,
Feeling warmth between your hands,
Generating heat.
Quickening up the pace,
Feeling the heat begin to grow between the palms of your hands,
Continuing to rub back and forth,
Creating a little more heat.
Then place the hands to the top of your head with your eyes closed.
Let the warmth transfer in as you begin to gently massage the top of the head,
Making gentle circles with the fingers working out tension,
Letting the fingers guide towards the hairline,
Exploring the sides of the head,
Creating circles at the temples.
Release tension.
As you continue to massage your head,
Lift the head up off your pillow or the mat and begin to massage the back of the head,
Tucking your chin into the chest.
Notice the contours of the head.
Let your neck surrender to the mat,
Working out knots along the spine at the neck and the top of the shoulders.
Breath in.
Full breath out.
Interlace your arms across your chest and give yourself a big squeeze,
A hug of loving kindness.
As we begin this adventure,
Let go of worries and fear.
Cultivate love and peace.
Gently relax your arms down by your sides.
Now is the time to slowly gather any props you may have.
Perhaps cover yourself with a blanket,
Place the pillow under your head or under the back of your thighs.
Get as comfortable as you can.
Set yourself up to feel good where you can stay for a while,
Moving any last wiggles out to relax fully in Shavasana.
Laying on your back with your eyes closed.
Once you've found your comfy spot,
Tune back into the breath.
Notice the rise and fall and the sensations of the chest,
Allowing it to bring you peace and calm.
Prepare for extended exhale breathing.
Inhale.
Sigh it out.
Inhale to account.
Pause at the top.
Exhale.
Pause.
Inhale.
Pause.
Exhale.
Six.
Five.
Four.
Three.
Two.
One.
Pause.
Inhale.
Four.
Three.
Two.
One.
Pause.
Exhale.
Six.
Five.
Four.
Three.
Two.
One.
Releasing your technique,
Stay with your breath at its most natural pace.
Turn your inner focus up toward the sky,
Keeping your eyes closed.
Keep going higher and higher until you see a ball of white light above you.
Taking the brilliance of this glowing ball of light suspended above,
Bright,
Brilliant,
And warm like the sun.
This light is a gift,
One of peace,
Love,
And healing on your journey.
See the ball of glowing light suspended far above you,
And notice it to begin to stream down towards you.
Allow it to flow down and collect above your head in a brilliant form.
Feel your body relax and be open to receive.
Invite the ball of light down into the crown of your head.
Feel the surge of warmth of healing as it rests down.
Now on your next inhale,
Allow the white light to fill up the inside of your head.
Imagine it filling every part of your face and head.
Notice the warm sensation.
Allow it to eliminate the brain and thinking,
Bringing your sense of calm,
Peace,
Tranquility.
Take a long,
Deep breath in.
Let the light fill up all the space there.
And as you exhale,
The light travels down into the neck and throat.
Allow the brilliant light to soak and saturate the throat from the inside out,
Soothing,
Warming,
Healing,
And relaxing.
Inhale,
The light expands every crevice in the throat and neck as it travels down the shoulders.
Feel the shoulders relax.
And then gently flowing through the shoulders like rays of sunshine into the arms,
Elbows,
Wrists,
Until it flows all the way to the fingertips.
Sense the warming light flowing and relaxing every single sound.
Inhale,
The light gets brighter and pulses through the arms.
On your next exhale,
The light grows bright into the chest.
Expand this light into your chest,
Heart,
Lungs,
And upper back.
Light pulsing through your heart center with each heartbeat.
The light fills up all the space within the chest,
Warming and rejuvenating muscle,
Bum.
Take a slow breath in.
The light grows even brighter and on the exhale,
The light travels down to the abdomen and low back.
Let this light flow through all the internal organs,
Restoring,
Improving,
And soothing them.
The warmth of the healing white light gives you a sense of peace,
Help,
And balance.
Take a deep full breath in.
And as you exhale,
The river of white warming light travels down into the hips and pelvis.
Let the light soak up all the tension in the hips.
Light absorbs all negativity,
All worries,
Pressure,
And fear.
Enjoy this sensation.
The journey of this gift of healing light continues flowing.
Now on your next inhale,
Let it expand.
And as you exhale,
Send the flow of the light into the legs,
Calves,
And feet.
The light flows all the way freely down to the tips of the toes,
Warming,
Healing,
Reviving along its path.
Sense healing,
Energy,
Moving through the legs.
Now allow the white light to flow freely throughout the body,
Working its way through any areas that need it.
Your whole body full of this healing,
Warming,
Glowing light.
Connecting within and ask your body and your mind and your emotions to let go of anything that does not serve your highest good.
Let this light travel where you need it most,
Healing and making everything right.
Everything is alright.
Imagine your entire body full of light now.
And let the light expand beyond your body.
This healing,
Loving light surrounds your entire body.
Feel safe and secure within this bubble of light.
Let this full,
Vibrating,
Pulsing light bring you a sense of protection,
Light,
Shelter,
Love,
And peace.
Revel in this light.
Allow and accept its healing power.
Begin to feel your body get lighter and lighter and lighter.
As this bubble lifts you up off the mat,
They float safely up into the sky.
Free from all physical tides.
Sore free through space.
Fly free through the planet,
The stars.
Feel a sense of wonder of the vastness of the universe.
And a sense of awe fills you up.
Allow yourself to feel good in this moment,
Full of light.
Free to roam.
Soak up these sensations.
Explore.
Be free.
Completely relaxed within this bubble of light protection.
And now,
Ever so slowly and mindful,
Gradually the bubble of light descends back to Mother Earth,
To this room,
To this body.
Feel relaxed and at peace.
Bask in the healing,
Your empty of all doing,
Simply being in this moment.
Merge with this silent,
Restful space.
Allow yourself to receive the following intentions.
Allow your entire body to listen to what I'm saying.
Light fills my body,
My mind,
And my spirit.
And I'm flooded with vibrant health.
Light fills my body,
My mind,
And my spirit.
And I'm flooded with vibrant health.
I easily adjust to life's challenges with flexibility and ease.
And bounce back better than ever.
I easily adjust to life's challenges with flexibility and ease.
And bounce back better than ever.
My body is naturally in tune with nature,
And it operates in perfect harmony.
My body is naturally in tune with nature,
And it operates in perfect harmony.
I drop all anxiety and fear,
And replace it with love,
Faith,
And trust.
I drop all anxiety and fear,
And replace it with love,
Faith,
And trust.
I am one with all of humanity.
I am one with all humanity.
Remain relaxed and aware.
Be at peace and at ease.
Recognize at this time that you have made a major energetic and physical shift.
The more you connect with the shift,
The more empowered you become to create and shape your own life.
You are the creator of your experience in this life.
Soften now and simply become aware of your body once again.
Tune back into the flow of the breath as it continues to nourish and relax you.
Cultivate gratitude in this moment.
For this body,
For this mind,
For this soul,
And for this breath.
Feel good in this moment.
Bring awareness to the earth beneath you.
Feel supported and Mother Earth.
Notice the air and space above you.
Notice it gently floats down upon you.
And ever so slowly and gently,
Reawaken the body with some gentle movement to the fingers and the toes.
Becoming aware of the physical body once again.
Tune back into the sensation of being free.
Inhale and exhale calmly.
Let the flow of the path of the breath give you ease.
Feel the floor,
The mat,
The earth beneath you.
Feel the support you are receiving from Mother Earth.
Sense the vast space above you as it hugs down around you.
Feel fully supported,
Fully safe,
And healthy and at peace in this moment.
We're all in this life together.
And the peace and change that we want to see in this world begins with each and every one of us.
Stay healthy in this journey.
Stay connected to Source,
To yourself,
And to others.
On your next inhalation,
Let the breath fill up with love.
And on the next exhalation,
Send this love out to the universe,
To those who need it most.
Feel good.
Feel at peace.
And now at this point in your practice,
Invite some more gentle movement.
Perhaps rolling your wrists and your ankles slowly.
Take your time.
Mindfully reawaken the body.
And when you feel ready,
Take a full body stretch.
On the exhale,
Relax and bend your knees in towards the chest.
Rolling over to the right side,
Resting in a fetal position,
Cradling your head with your arms.
Let gratitude fill.
Create space and healing.
Your own healing and peace.
Gently press yourself upright to a seated cross-legged position.
The spine is straight.
The crown of the head reaches high to the sky.
On an inhalation,
Reach the hands out to the sides and draw them up overhead to the palms meet.
Bring the hands down through your heart.
Resting at your heart center.
Palms pressed together.
I honor the place in you of light.
I honor the place in you which is of love,
Truth,
Light and peace.
I am in that place in you and I am in that place in me.
We are one.
God,
We are one.
God,
We are one.
