Welcome to your space yoga neutral practice.
You will be guided to effortlessly remove blockages and become open to limitless possibilities to manifest in your life.
You will expand your consciousness,
Reconnect with your higher self and experience freedom and divine bliss.
Try to stay aware and awake during the practice and simply follow my guidance.
Lie down in Shavasana,
Feet hip width apart and hands alongside the body,
Palms up.
Make sure you are feeling warm or use a blanket to stay warm as you transition into relaxation.
Adjust your position to make sure you are comfortable,
Then stay completely still,
Eyes closed,
Become aware of your body lying on the ground.
Take a deep breath,
Hold it,
Now make a sound as you exhale,
Relax.
Take another deep breath,
Exhale now with sound,
Relaxing even more,
Take one more deep breath and make a sound as you exhale,
Relaxing completely.
Notice the sounds around you,
Moving from one sound to the next without naming them.
First the sounds outside the room,
Notice every single sound,
Now the sounds in the room,
Every single sound,
Listen to my voice guiding you easily,
Listen to your breath,
To your heart beating in your chest,
Let go of the sounds now,
Just listen to my voice as I guide you through the practice.
Now create or remember your Sankalpa,
Something extremely important to you,
An intention,
Dream or vision dear to your heart that you would like to manifest in your life.
Make it a short and easy phrase in the present tense,
Memorize it word by word,
Then repeat it to yourself mentally with faith and trust three times.
Now let me guide you through parts of the body,
No need to do or think anything,
Just bring your attention to the body parts as I name them while remaining completely still.
Become aware of the space between the eyebrows,
The Ajna chakra,
Then bring your attention to the throat or Vishuddhi,
The right shoulder,
Right elbow,
Wrist,
Index finger,
Middle finger,
Ring finger,
Little finger,
Wrist,
Elbow,
Shoulder,
Back to Vishuddhi,
Pit of the throat,
Now bring your awareness to the left shoulder,
Left elbow,
Wrist,
Index finger,
Middle finger,
Ring finger,
Little finger,
Wrist,
Elbow,
Shoulder,
Back to Vishuddhi,
Pit of the throat.
Continue to Anahata,
Your heart center,
Then move to the right breast,
Anahata,
Left breast,
Manipura or solar plexus,
Swadhisthana or sacral chakra below the navel,
Move your attention to the right shoulder,
Right knee,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe and core,
Back to Swadhisthana,
Below the navel,
Now bring your awareness to the left hip,
Left knee,
Ankle,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Ankle,
Back to Swadhisthana,
Below the navel,
Go back to Manipura,
Your solar plexus,
Anahata,
Center of your chest,
Vishuddhi,
Pit of the throat,
Back to Agna,
Between the eyebrows,
Feel your whole body,
Feel your whole body together,
Now bring your attention to your breath,
Observe your chest and belly,
Slowly rise and fall,
Flowing with ease,
Feel Prana,
The life force energy,
Feel your lungs with each inhale,
Filling up your whole body,
Feel your lungs emptying with each exhale,
The breath is soft,
Deep and easy,
Prepare to observe your breath,
For 7 cycles,
You will inhale,
Then exhale deeply,
While I will chant the sound of Aum,
Feel the vibration of Aum in your whole body while I chant,
Let's begin,
Now bring about a feeling of constriction,
Feel your muscles tightening,
The vessels in your body shrinking,
Feel your throat constricting,
Your thoughts building up,
Feel constriction in your whole body,
Now feel spaciousness,
Notice the spaciousness within your ears,
Nostrils,
Mouth,
Organs,
Notice the space between the cells,
The space between the thoughts,
Experience spaciousness,
Feel spaciousness in your whole body,
Now let me take you on a journey,
Visualize yourself leaving the earth's orbit and floating in outer space,
Dark,
Deep blue,
Empty space,
Feel completely safe and relaxed,
Feel your body completely safe and relaxed,
Notice the stars shining their soft light around you,
As you turn around,
You see the Milky Way right behind you,
The soft and hazy band of light is breathtaking and inviting you to get closer,
As you effortlessly drift towards the velvety galaxy,
Its details get clearer and clearer,
You feel in awe in front of such beauty,
And can hear ethereal music as you get closer,
Let the subtle sound clear your mind of all thoughts and emotions,
Feel the space between the thoughts expand within you,
Notice how your mind is still and clear,
Now let the subtle sound clear your physical and energetic bodies of any blockage,
Allowing you to go back to balance without effort,
Feel the space between the cells expand within you,
Feel the space within your heart expand with divine love,
Until you dissolve into sparkles of stardust merging with the cosmos,
Feel yourself becoming one with the universe in pure consciousness,
Notice how free,
Limitless and blissful you've become,
Feel absolutely free,
Boundless and blissful,
After some time,
You slowly come back to your body,
Notice how you are able to own your space,
Be connected to your higher self,
And make space for what is to come,
Now return to your sankalpa,
Remember it word by word,
And repeat it to yourself mentally 3 times,
Slowly return to your physical body,
Begin to notice your breath,
Feel the support of the ground beneath you,
Now notice the sounds around you,
Maintain your eyes closed and observe the room you are in,
Start to bring gentle movements to your fingertips and toes,
Stretch your arms and your whole body,
You can stay on your back and allow yourself to fall into a deep restorative sleep,
Or with eyes closed,
Roll to the right side and slowly come up to sit,
Feel the after effect of the practice,
The practice of yoga nidra is now complete.
