Yoga Nidra For Energy Balance

A sitting Yoga Nidra practice. Includes self-massage and gathering your energy through awareness in order to awaken your sense of Self. Yoga Nidra isn't practiced necessarily to fall asleep, but to dive into a deeper state of consciousness. This particular Yoga Nidra is intended to use tools like the breath to awaken the energy within the body. Be aware of any physical sensations thoughout this session as you participate in this practice.

Transcript

Come to a comfortable seated position.

Become aware of your body.

And as you become aware of your body,

Scan the body head to toe,

Sensing and feeling the qualities within the body,

Noticing any tightness or roughness,

Dryness or a tension,

And giving any movements to the body.

Then,

Allow the body to come to a place of stillness so that the mind might just rest in the body.

And as the mind comes to settle in the body,

Noticing any colorings of the mind at this moment,

Noticing their qualities compassionately,

Noticing if the mind feels heavy or dull,

Light or scattered,

Clear or calm,

Allowing a gentle alertness in the spine from the tailbone to the base of the neck.

Scanning the spinal column to notice if there's any areas in the spinal column where qualities of density,

Touch,

Pressure,

Lightness,

Heaviness,

Or neutral.

If each vertebra feels clear or dull,

Heavy or light,

Dry or anxious,

Scanning the whole spinal column from the tailbone to the base of the neck.

Become aware of your breathing,

The subtle current of energy,

The rise and the fall,

Coloring down into the body along its vertical column and its horizontal nature,

Diagonal nature as it expands the trunk,

Abdominal walls,

Side belly,

Back body,

Inhalation and exhalation,

The feeling of a gentle contraction and back to center,

Allowing the rest of the body to become still,

Silent,

Effortlessness.

And then on every exhale,

Allow yourself to do three silent counts of OM in your mind to clear the space around you,

Within you,

The sound waves over.

On every inhalation,

Take silent chants of OM,

Allowing the navel to draw back toward the spine,

Releasing any stagnant energy behind the navel,

Expanding,

Sensing,

And feeling the reverberation of the OM,

Noticing the state of the spinal column,

Alertness and presence,

And the relaxation of the rest of the body,

Gently with no weariness,

Letting the legs come out in front of you.

And if you need anything underneath your seat,

Like a blanket or anything to make this more comfortable,

Please do.

Taking care of your system,

Shake the legs every which way,

Releasing any stagnation,

Gently and carefully.

Alternate between rotating and a gentle bounce,

And then bring your attention to your toes.

And as you exhale,

With the intention to remove any toxin,

Dryness,

Roughness in the joints,

Curl the toes.

As you inhale,

You'll expand the toes,

Exhale,

The toes curl,

Inhale,

The toes expand.

Do this for a set number of your liking,

With the intention to relieve and release any energy that's stuck or stagnant in the joint.

Allow to have an equal inhalation and exhalation.

Then,

Round your awareness into the ankle joints,

Again with the intention to remove any toxins,

Roughness,

Stagnation at the joint,

The toes relaxed,

The focus at the ankles.

As you exhale,

The ankle points.

As you inhale,

The ankle flexes toward you,

With the intention to remove any stagnation,

Any dryness.

Do this for a set number of your liking.

On your next inhalation,

Rotating the ankles in a circular fashion,

And the first half of the circle,

You'll exhale,

And complete the second half of your circle with an inhale.

The first half exhaling,

Removing the toxins.

The second half,

Inhale.

Your mind's eye at the ankle joints,

Your breath deep inside your ankles,

And your intention is to remove anything that might be blocking optimal flow there.

After a few sets,

Reverse the rotation.

First half exhaling,

And second half of the circle,

Inhaling,

And back to center,

Bringing awareness up to the knees.

Compare the energy in the toes and ankles to the energy of the knees.

There might be a difference.

Placing your hands,

Cupping the knees,

And starting with the right leg.

Exhale,

And rub the knees with your hands towards the outside of your knees.

Inhale,

As the hands come to the inner part of the knees,

Rubbing your knees with your hands from side to side.

Every exhalation,

You're removing any toxins.

Every inhalation,

You're bringing in that fresh oxygen,

Bringing the hands to the outside of the knee,

While exhaling,

And inner side of the knees,

Inhaling.

The three dimensionality of the knee to the left,

Middle,

And right.

Slowly,

Removing any dryness,

Stiffness,

Stickiness,

Awakening,

Any physical sensations there,

Touch,

Pressure,

Heaviness,

Lightness,

Warmth,

Or coolness.

Relax your arms by your side.

Your awareness shines on the toes,

The ankles,

The knees.

As your awareness ends at your knees,

Swing your knees side to side.

Knees go to the left on the exhalation.

Inhale through the middle,

And exhale to finish going left.

Inhaling,

Going through the middle,

Going right,

And exhale,

Finish to the right.

Always inhaling through the middle,

And exhaling through on the completion of moving right and left,

With the intention to remove the toxins and the hips with your gaze of your mind's eye.

And continue to do this exhalation to the right,

Inhalation through center,

Exhalation to the left.

You can let your hands rest on your hips,

Or just put your mind's eye there.

And after a few passes,

Releasing any tightness,

Dryness,

Roughness,

Stickiness at the hip area,

Relax and let the breath go.

Arms by your side,

The mind calm,

Like a distant observer.

Awareness of any physical sensations manifesting as it will.

Hover the palms of the hands in front of your torso,

Facing each other,

Like holding an invisible energy ball,

Bringing the awareness to the palms of the hands.

Move the palms of the hands towards one another,

And away,

Inch by inch toward,

Inch by inch away.

Exhale as the palms of the hands come toward one another.

Inhale as the palms move away.

Move with the intention that you're removing toxins,

Anything sticky,

Dry,

Rough,

From the fingers,

Wrists,

Forearms,

Elbows,

And shoulders.

Exhalation during the first half,

Palms toward,

Inhalation the second half,

Away.

Exhalation the first half,

Palms toward,

Inhalation the second half,

Away.

Feel that all the way up your arms and chest.

Relax and rest your arms and breath,

Bringing the attention to the shoulders.

Shrug the shoulders up towards the ears as you exhale.

Inhale as you release them back down,

And again,

Exhalation,

Shoulders glide up the spine,

And inhale on the release.

In which direction do the scapulas come toward the spine?

On the exhalation or on the inhalation?

Do you feel any excess heat or dryness,

Or anything leaving the scapulas?

Relax and let that go.

Notice the taste or the sweetness in the mouth.

You can rotate the tongue in a clockwise fashion around the mouth,

Touching a few teeth along the way.

The element of water repairs the body.

That element of water shoots up to the neck area,

Bathing your neck with awareness.

Gently rotate the neck to look right and left.

Exhale as you look left.

Inhale through the middle.

Exhale as you look right,

And continue moving with the intention to remove any tightness,

Stickiness,

Dryness in the cervical spine.

And after a few set of rotations,

Reverse the breath.

Inhale as you look left.

Exhale through the middle,

And inhale as you look right.

The breath is soft,

Smooth,

And continuous.

Rotating the neck with softness and ease.

Relax and allow the head,

Neck,

And spine to come into alignment.

Take a moment to scan your system head to toe,

Noticing the qualities of the joints,

The energy at the joints,

What might have shifted for you.

Bring your hands together and massage the hands,

Bringing some heat into the hands.

Get in between the fingers,

Squeeze the fingertips,

Bring the heat created with your hands to massage the senses.

Long strokes from the chin up to the forehead,

Like you're washing with a warmth of a fire.

Massaging from the base of the ear to the top of the ear,

Clearing any stagnation,

Any dullness,

And then massaging the scalp with your fingers.

How are your fingers massaging?

Any increased pressure,

Or any sensitivities,

Or lightness by decreasing the pressure.

Massage the base of the skull,

The neck,

And then let the fingers just one by one tap the skull,

And then take the hands and massage the chest,

Aware of any stagnation,

Stickiness,

Roughness,

Dullness,

Heaviness,

Round bone.

Massaging the shoulders,

Letting the heat show up,

And then go from the tip of the hand all the way up the arms to the armpit,

Down to the hand.

The left hand can come on top of the right hand,

Off the arm bone,

All the way down.

And notice,

As you continue to alternate this,

If there are places in the arm that feel heavy,

And increase the pressure,

Ridding any stagnation.

You can vary the terms of the qualities of lightness,

Continuing to massage the arms,

All the way up to the armpit,

All the way back down.

Bring in that sense of touch and heat,

Purification,

And then gently lean forward and massage the kidneys with circular motion in your lower back.

Gently,

Lightly,

Smoothly,

Hinging forward at that hip crease,

Massaging the legs out in front of you,

From the outside little toe,

All the way up the leg bones to the hips,

And the inner thigh,

All the way back down to the big toe,

And continue with the right amount of pressure that you find in the legs,

Like you're sculpting out the body,

Bringing that heat into the tissues.

And then once you complete that,

Take a moment to come to stillness and sense and feel what is shifted in your system.

Notice if there is any overall heatedness sensation between the toes,

The taste in the mouth.

Rotate the trunk if you need to,

If it's sticky or dry.

Relax and place the middle two fingers together with the thumb.

The first finger and little finger will be extended and let it rest on your knees,

The back of the hand,

To move any of your energy between the navel and your name.

So you're collecting everything you've released,

Taking time to scan yourself here,

Noticing what has shifted,

What has shifted,

Even the colorings of the mind as it rests in the body and then gently release.

Reviews

Very nice! Not really what I expected, but it was very relaxing and energy cleansing.