This is Yoga Nidra,
A healing practice to give some peace and ease and healing.
Yoga Nidra,
Yoga means union.
We connect body,
Mind and soul.
Nidra means sleep.
So this is an amazing relaxation technique.
We'll begin by gently moving the body and we go through a simple breathing exercise called extended exhale breathing.
It's a breath in to a count of four with a pause and an exhale to a count of six.
Then we move into a light meditation.
All you have to do is relax.
It's done laying down in Shavasana.
So you will want some pillows,
A blanket,
A bolster,
Something to make you comfortable and keep you warm.
We're here to create a shift,
To offer universal good intentions about good health.
There are moments of pause throughout.
Don't worry.
Keep breathing.
Simply focus in on my breath and my voice.
Let yourself have the experience you have.
There are certain parts of the brain involved with different waves so you may experience different visual images,
Colors,
Shapes.
Simply let them be.
After the intentions,
I will let you marinate in and then gently bring you out.
Starting on our back,
We're lying in Shavasana.
Flat on our back,
On our mat,
On our bed.
Arms and legs long.
The arms are down by the sides,
Palms faced up in a receiving position.
The hands are about 10 to 12 inches away from the hips.
Breathe in the nose.
Open them out.
Give a deep sigh out.
Release worry.
Inhale.
Open them out.
And give a deep sigh out.
Let go of stress.
Inhale.
Open mouth.
Deep sigh.
Let go of all stress and tension.
You're going to want to slowly bend in your knees,
Placing your feet flat on your mat or the bed,
About hips width distance apart.
Cactus your arms out to the side by bending into the elbows.
Gently bring both knees over to the right side.
Let them fall gracefully towards the earth.
Inhale.
Bring them up through the center.
And on an exhale,
Let them fall gently to the left.
Inhale back through the center.
Exhale,
Falling to the right.
Hold.
Breathe in.
Breathe out.
Inhale up through the center.
Exhale,
Let them fall over to the left.
Turning your gaze over the opposite shoulder.
Breathe in.
Breathe out.
The next inhale,
Guide the knees back up through the center.
And gently collect the knees in towards your chest,
Giving them a big squeeze.
Exhale from that squeeze.
Hold onto your knees and begin to make small circles in one direction,
Rotating through the hips,
Massaging the low back and sacrum on the mat or the bed.
Loosening through your hips,
Keeping your eyes closed.
Slowly rotating the knees in the opposite direction,
Three or four times.
Slowly stopping the circles,
Hug the knees back into your chest.
And exhale all the stale air out.
Extend both feet up to the sky.
Maybe hold onto the backs of the thighs.
Point and flex your toes.
Begin to make a few circles with the ankles in one direction.
And then rotate,
Turning the circles in the other direction.
Lift the arms and hands towards the feet.
Spread the toes,
Spread the fingers wide.
Squeeze and then make a fist,
Scrunch the toes.
Then relax the feet.
Let go of stress and tension.
Bend the knees back into the chest.
Bend the forehead towards your knees.
Give yourself another big squeeze,
Pressing all the air out.
Deep breath in.
Deep breath out.
On an inhale,
Extend the legs and arms wide like a big starfish.
One foot to one corner,
The other to the other.
Right arm out,
Left arm out over the head.
Deep breath in.
Deep breath out.
Bring your hands in front of the face in a prayer position.
Begin to gently rub the hands together,
Feeling warmth be between your hands.
As you warm the hands,
Feel the energy,
Feel the heat between your hands.
Then place the hands on top of your head.
Feel the warmth transfer in and begin to gently massage the top of your head.
Gentle circles,
Working out tension.
Massaging to the hairline and exploring the sides of your head.
Create circles at the temples,
Your fingertips releasing tension.
Lift your head up off the mat as you begin to massage the back of your head.
Tucking your chin into the chest,
Notice the contours of your head.
Your neck is tired,
Surrender it to the mat,
Working out knots along the spine and the neck.
Massaging the back of the neck,
The sides of the neck.
Take your time and explore the tops of your shoulders.
Full breath in,
Full breath out.
Release the hands from the back of the head and interlace your arms across your chest and give yourself a big squeeze,
A big hug of loving kindness.
Begin this adventure letting go of your worries,
Fear and cultivating love and peace.
Gently relax your arms down by the side.
Gather your props,
Perhaps cover yourself with a blanket.
Place the pillow under your head and get comfortable.
Keep yourself up to feel good where you can stay for a while.
Any last gentle wiggles to relax fully in Shavasana.
Once you've found your comfy spot,
To go back to the breath.
As the rise and fall,
Allow the sensations of the chest to bring you peace of heart.
Prepare for an extended exhale,
Breathing.
Inhale,
Sigh out.
Inhale to count four,
Three,
Two,
One.
Pause at the top,
Calm exhale,
Six,
Five,
Four,
Three,
Two,
One.
Pause.
Inhale,
Count four,
Three,
Two,
One.
Pause at the top,
Calm exhale,
Six,
Five,
Four,
Three,
Two,
One.
Inhale,
Three,
Two,
One.
Exhale,
Six,
Five,
Three,
Two,
One.
Release the breathing technique and stay with your natural breath.
Tune into the tone and sound of my voice.
Staying awake,
Keeping the eyes closed.
Always come back to your breath.
Take another slow,
Deep breath.
And as you release this breath,
Let your body completely relax.
Take another slow,
Deep breath and breathe out any burdens or fears.
And take another breath and release all your thoughts,
Leaving your mind completely free.
Picture the most crystal clear,
Pure,
White light you can imagine.
And see this light gently swirling and flowing all around you until it begins to form itself into a beautiful,
Clear bubble.
This bubble of light will provide you with comfort,
Safety,
And perfect protection upon your journey.
So that only that which is for your highest good may take place.
Imagine that you're suspended in mid-air within the protection of this bubble.
And feel yourself become lighter and lighter.
So light that you begin to float up above your chair,
Near the ceiling,
And into the sky.
Feel yourself float and drink freely as your bubble carries you above lush forests and cooling hills.
Allow your gaze to focus apart in the yodel-green meadow of Barbie mode.
And notice how it seems to sparkle like an emerald.
Beckoning toward it,
Feel yourself begin to float down the gorgeous meadow,
Coming closer and closer.
As you lightly touch down the bale of the grass,
The wildflowers,
The old shade trees,
And the brook winding its way into the nearby forest.
Everything about this setting seems perfect,
Almost magical,
As if it had been created just for you.
Take a walk over the edge of the forest and you will find a path in the air.
Stepping upon this path,
Sense the peaceful feeling in the air.
And looking above you at the canopy of trees,
See their leaves form beautiful patterns against the sky.
Glimmers of sunlight shine through to the forest floor and illuminate a carpet of rich moss studded with all manner of wildflowers.
As you walk along,
Look down and you'll notice that your path is composed of pebbles that are a brilliant color red.
Red is the color of strength and vitality,
And with each step,
The vitality of the color red flows up into your feet.
And throughout your entire body,
Leaving you stronger and more full of life's energy than before.
As you walk deeper into the forest,
The pebbles become orange,
The color of endurance.
The green and orange glow now surrounds your body,
Charging you with the ability to remain healthy and vibrant.
As you continue upon this path,
The pebbles turn a brilliant golden yellow.
The color of mental clarity and understanding.
As you walk,
A yellow star appears upon your forehead,
With rays of pale light shining forth from the center of your mind.
Walking further into the center of the forest,
The pebbles turn a deep emerald green.
And all around you,
The plants and trees richly display this color of healing and balance.
Take a moment to bask in the presence of this emerald green color and allow it to awaken in you the ability to heal yourself on all levels.
As you walk along further still,
The pebbles upon this path become blue.
As your gaze falls upon this color,
Feel its glow surmounting soothe your emotions and lift your mind into the highest spheres.
As you near the end of this forest path,
The pebbles become a deep,
Rich purple,
The color of transformation.
Imagine yourself being surrounded and filled with the color purple,
Awaking within you the ability to transform your body,
Mind,
And emotions in whatever way you would like.
Stepping out into the clearing at the end of the forest,
You find yourself once again flooded by the crystal clear,
Pure white light.
As the light lifts,
You will see that you are standing at the base of a group of enormous mountains.
Looking up at these mountains,
You see their majestic peaks extend so high they disappear into the sky.
Traces of brilliant colors swirl and weave before you in the air and reach up toward the mountain peaks,
As if to form an aerial latticework for you to climb.
Bring your bubble of light back into your awareness,
And it will lift you once again into the air.
This time it carries you upon the latticework of color like a magical conveyor.
Higher and higher you go,
Leaving the world below or far behind.
As the mountain peaks come into view,
You can see they are covered with powdery white snow glistening in the sun.
Lower down the mountainside,
The snow is melting and running into streams of sparkling clear water.
None of these streams has caught your attention,
And as your bubble brings you closer,
You find that it is deeper and wider than the rest,
Turning into a beautiful waterfall.
As you gently touch down by the side of the waterfall,
You are greeted by the sound of its rushing water.
The sound that you hear not only with your ears,
But with all of your body as it resonates deeply within you.
This waterfall has a very special presence,
A life of its own,
Nourished by the snow of the highest mountain peaks and charged by the sun's powerful rays.
It is apparent that here is a vessel of purest healing energy waiting to be shared with you.
To experience this energy directly,
Remove your clothing and step into the shallow end of a pool formed at the bottom of this waterfall.
The pool is the perfect temperature for you,
And as your feet relax,
You can feel them begin to receive the comforting,
Healing essence of the water,
Penetrating your muscles and bones.
Slowly walk forward into the pool as this healing water caresses your ankles,
Your calves,
And your knees as they too absorb this gentle energy and completely relax.
As you run your hands across the surface of the water,
You find yourself more and more comfortable and at home with the snow.
When you have the feeling that you're completely safe and totally free to be yourself,
Let your body know that this is an opportunity to let go of any tension,
Release any imbalance,
And be completely cleansed,
Purified,
And renewed.
Allow yourself to totally experience all the healing energy this pool has to offer as you dip below its surface and gently float up again.
Feel the essence of the water permeating every part of you until your entire being becomes one with you.
Take time now to experience yourself in this way,
And if there is any part of you that you feel needs particular attention,
See the water's loving essence flowing there now,
Touching into the very nucleus of each cell,
And leaving it filled and pulsating with pure,
Vital energy.
If you would like,
Step beneath the waterfall and let it shower down over you.
Listen carefully to the sound of its music as it cascades down,
Smashing into the pool,
And hear whatever message it may hold for you at this time.
It will soon be time to begin your returning.
Slowly swim over to the edge of the pool and gently lift yourself out of the water.
Finding your clothes,
You will see that even they seem to be fresh and new,
And with them you can put on any new self-image that you wish.
Once again,
Feel the bubble of light surrounding you.
Know that this place is one that exists inside of you,
And that you can return to it whenever you would like.
Let your bubble lift you up into the air above the waterfall,
Over the forest,
The meadow,
And through the sky until you find your way back to the place where your journey began.
Settle down gently into your body,
And begin to be aware of your body.
Feel your physical energy becoming more and more present,
And prepare to return to your full waking consciousness.
Let all the benefits of this experience stay with you.
Gently begin to bring life and movement back into your body,
Wiggling your fingertips and your toes.
Becoming aware of your breath.
Let the breath deepen.
Breath in.
Breath out.
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 of humanity.
Recognize at this time that you have made a major energetic and physical shift.
The more you connect with this shift,
The more empowered you become to create and shape your own life.
You are the creator of your experience in this life.
Breath in.
Breath out.
Gently wiggle the fingers and the toes again.
Pull the knees in towards your chest.
And slowly,
Ever so slowly,
Roll over to the right side,
Resting in a fetal position.
Position of rebirth.
Acknowledge all that you've been blessed with.
Be grateful.
Come back to your breath,
Knowing this place is always here for you.
Keeping your eyes closed,
Gently press yourself back up to a seated position.
Sitting cross-legged.
Inhale your arms out.
Wide,
Lift them up on a big inhale.
Bring the palms together over the top of the head until the palms touch.
Exhale,
Pull the elbows in.
Hands come down to your heart center.
One more inhale.
Reach out the arms.
Reach them up overhead until the palms touch.
Press the palms together.
Exhale.
Hold the energy down through your center body,
Bringing your hands to your heart center.
Feel the hands pressing your sternum,
Feeling for your beautiful heartbeat.
Always come back to the breath in this place of peace and serenity.
With the hands at the heart center,
Anchale Mudra.
Gently bring the hands up to the third eye.
The thumbs press at the center of the forehead.
I honor the place in you of light.
I honor the place in you which is love,
Truth,
Light,
And peace.
When you are in that place in you,
And I am in that place in me,
We are one.
Namaste.
Gently beginning to open the eyes,
Taking your time,
And being gentle with yourself.
Renewed and peaceful.
The divine in me honors the divine in you.
Namaste.
The divine in me honors the divine in you.
The divine in me honors the divine in you.
