Yoga Nidra For Finding Alignment

In this Yoga Nidra practice, you are guided through a relaxing and nurturing practice to help you find alignment before taking action.

Struggling with a specific problem, concern, or issue? Just can't seem to be able to find focus? This 20-minute meditation will be a comforting tool to help you get back on track. Enjoy!

Transcript

Welcome to your yoga nidra practice to find alignment,

Get centered and tap into your inner light before stepping forth into taking action.

In our society there is a great amount of pride associated with being busy,

With hustling your way to the top and from pushing through struggle.

While there is some good to be learned from resiliency and learning to get out of your comfort zone,

What if it could still come from a place of flow?

What would happen if you put the effort into getting into a good place or as will be referred to in this meditation,

Finding alignment before you take action?

Eckhart Tolle says when the basis for your actions is inner alignment with the present moment,

Your actions become empowered by the intelligence of life itself.

Let's explore the power of tapping into your inner light,

That which lies your connection to self,

To all that is,

That was and that is to be.

From this place true action from a place of connection can happen more authentically.

Begin to create a relationship with listening to your intuition in order to create what you truly desire in your life from a place of flow and trust in yourself and in the universe.

The practice of yoga nidra begins now.

Covering yourself with a blanket,

Placing a pillow beneath the head and behind your legs and placing something over your eyes to block out any light,

Creating an environment to truly go within.

Do any final and last adjustments to allow this shape to truly feel comfortable in order to settle into stillness.

Beginning to feel your physical body getting heavy,

Resting and settling into the support beneath you,

Trusting in the support beneath and around you.

You are safe here.

With each inhale,

Welcoming yourself here and with each exhale letting your awareness sink a little deeper within.

Allowing yourself to begin to explore your inner and expressive landscape.

As you begin to sink deeper into a sense of getting to know yourself physically,

Mentally and emotionally,

Allow yourself to begin to listen.

Listen to the energetics of the body,

Mind and heart.

As you listen,

You notice the whispers of the heart begin to turn into a voice.

A voice that is welcoming,

Familiar and comforting.

A voice that begins to bring forth your sankalpa,

Your heart's intention.

You'll state this intention in a positive,

Present and potent sentence that begins with the word I.

Use this intention to begin to allow that light within to shine brighter.

I am confident,

I am healing,

I am love.

Or to begin to create transformation.

An example is if you're struggling with feeling valuable or valid,

You could say I am valid.

Or if you haven't been feeling very capable lately,

You could say I am able.

Or if you've been struggling with seeing the good in things,

You could say I am grateful.

We can start to convert those limiting beliefs into liberating beliefs.

As you repeat your sankalpa a few times,

Let it become louder in your internal as to drown out any thoughts or inner distractions.

And as you repeat,

Begin to follow the current all the way out to your fingers and your toes.

We will now begin the rotation of consciousness.

The Anamaya kosha.

Bring your attention to your right hand thumb.

Feel your whole awareness in your right hand thumb.

Awareness now travels to your second finger.

Third finger.

Fourth finger.

Pinky finger.

All five fingers on your right hand.

Now sensing into the back of your right hand.

Palm of the hand.

Right wrist.

Right forearm.

Elbow.

Top of the right arm.

Right shoulder.

Whole right arm.

Sensing into your entire right arm.

Awareness now travels down the right side of your body.

Sensing into the right side of your ribs.

Right hip.

Right glute.

Upper right leg.

Knee cap.

Back of the right knee.

Lower leg.

Right ankle.

Heel.

Sole of the foot.

Top of the foot.

Big toe.

Second toe.

Third toe.

Fourth toe.

Pinky toe.

Sensing into the whole right foot.

Whole right leg.

Awareness fully into the entire right leg.

Now bring your awareness to the left foot.

Left big toe.

Second toe.

Third toe.

Fourth toe.

Pinky toe.

Top of the left foot.

Sole of the foot.

Left heel.

Whole left foot.

Sensing into your ankle.

Your lower leg.

Back of the knee.

Your kneecap.

Your upper leg.

Your whole left leg.

Awareness fully and entirely in the left leg.

Awareness travels up to the left glute.

Left hip.

Left side of the ribs.

Sensing now into your left shoulder.

Upper arm.

Elbow.

Lower left arm.

Wrist.

Back of the hand.

Palm of the hand.

Left hand thumb.

Second finger.

Third finger.

Fourth finger.

Pinky finger.

All five fingers on your left hand.

Whole left arm.

Awareness fully in the left arm.

Awareness now travels to the front of your chest.

Feeling into the front and traveling through your chest.

Sensing into the back of your chest.

Sensing the front,

Inside and the back of your chest.

Your heart center.

Honing into the center of your chest.

Traveling your awareness from the very center of your chest up to the center of your throat.

The center of your throat,

Your inner voice,

The connection between mind and heart.

Awareness now travels through your throat to your mouth.

Sensing into your upper and your bottom jaw.

Release.

Release your jaw and allowing the tongue to soften away from the roof of your mouth.

Awareness now senses into the bridge of your nose.

Traveling up to your brow center.

Soften that spot in between your eyebrows.

Softening now into your entire forehead and that softness travels now to the entire face.

Soft,

Heavy,

Release.

Softness now travels down into your body.

Connecting into the entire body and wrapping it up in that softness.

Whole body.

Your whole body soft.

Your whole body in wholeness.

As you sense into your body,

Your awareness begins to tap into the subtle sensation of your breath.

The pranamaya kosha.

Without changing the breath,

Simply tap into the sensation of the breath traveling in and out of your body.

As you breathe in and out,

Your breath invites your awareness to hone into the subtleness of the energy that flows throughout your entire body in a rhythmic sensation that is all your own.

Breath flows in and breath flows out.

Prana in and prana out.

Connecting you to all that is,

That was,

And is to come.

The radiance of that prana stays in your body but the physicality of your body melts into an energetic sensation as you begin to connect with all that is and all that isn't.

Feeling everything and nothing.

Feel that.

Feel you.

It's time to connect with the mental and emotional body.

The manomaya kosha.

I will name an object and take a moment to visualize it in your mind's eye.

Noticing any thoughts,

Emotions,

Symbolism or associations that come up.

Without getting attached to anything that arises,

Allow yourself to fully feel and then release.

You are safe here.

Allow yourself to feel and then to heal.

Picturing in your mind's eye a campfire,

A snowflake,

A warm drink in your favorite mug,

A snowy mountaintop,

Waves crashing along the shore,

Raindrops tapping on a windowpane,

A warm shower after a long day,

A forest freshly covered in white sparkly snow,

A single lit candle.

Let all emotional and mental body connection go as you bring your awareness back to the center of your heart.

As you begin to connect with your ability to connect with the subtle energy of your heart center and your vijnanamaya kosha.

Begin to visualize yourself sitting by a beautiful calm lake.

You are sitting right at the water's edge.

It's nearing the end of the day.

You can hear the frogs in the background beginning to make their evening sounds.

You hear a loon call out.

You hear the gentle sounds of the water along the land's edge.

So whether around you is perfect or you can cozy up in the blanket that's placed on your legs.

The cool air just cool enough to elicit a sense of cozy calm.

You feel the presence of the trees around you.

You are alone yet comfortable and still.

The view in front of you is beautiful.

Lit up by the most beautiful sunset you've seen in a long time.

Filled with the prettiest warm yellows,

Oranges,

Reds and purples.

The sun big and low.

Almost looking like it's being held by the lake.

The reflection in the water almost identical to the scene itself being reflected on the calm quiet lake.

You are filled with a sense of awe and connection.

You sense and see your place in the beauty around you.

As you feel that sense of connection to what is,

What was,

And what is to come,

You begin to hear the whispers of your sankalpa.

Your heart's inner wisdom and truth.

You silently repeat that sankalpa to yourself as you see the sun dipping down,

Down,

Down.

Your sankalpa settling down,

Down,

Down into your heart.

Feel it.

Know its truth.

Slowly the scene around you melts away as you begin to tap into the physicality of your body once again.

Sensing into the sensation of breath traveling in and out of your body.

As you begin to deepen your breath,

You sense into the you that feels a little different than you did when you first laid yourself down to practice.

A you that is connected,

Aligned,

And a little bit more confident of what is truly important.

Feel that.

Enjoy the sensation of full alignment.

Take your time.

There's no rush.

The practice of yoga nidra ends now.

I honor your commitment to your practice and I thank you for sharing that practice with me.

From my heart to yours and until next time,

Namaste.