Mirror Reflections Of The Self Yoga Nidra

Welcome to this practice of Yoganidra.

Take yourself into your Shavasana position with your feet hip distance apart and relaxed outwards.

Your hands by your hips about four inches away with the palms turned up towards the sky and your neck long reaching your crown away from your body.

Please use any cushions or blankets to support your body so that you can be completely comfortable and take any extra wriggles or sighs as you settle down into this position so that you can remain throughout the practice completely still and open to receiving the words of my voice.

As you settle down set the intention that you are going to practice Yoganidra that you will remain conscious and aware of my voice shifting maybe through altered states.

Throughout the practice you will come back to my voice not analyzing or thinking of the words but just allow and receive them at whatever conscious level you are experiencing.

With your eyes closed and your mouth gently resting closed separate your teeth so that your jaw can relax.

Let your eyeballs sink into your head and feel your body supported by what is beneath you.

Take a moment if you need to to readjust and then settle down beginning to acknowledge the sounds of the space that you are in.

Just spun by one,

Hear a sound and move to the next.

Then come to your body and notice the points of your body touching your support.

Take the time to feel each one and its point of contact with what holds beneath you.

If possible can it sink any heavier into that support?

Can you let your body be held a little bit more?

Then bring your awareness to the breath over your top lip.

Just feel the sensations of your breathing across the top lip.

Think of a place where you feel safe,

It can be real or imaginary and cultivate that feeling and know that this place is available to you at any time in this practice or any time in your day to day living.

Now come to your sankalpa,

Your personal intention of something that you wish to come true in your life.

State it in the positive and present tense as though you are experiencing it in this very moment with true deep feeling three times.

We come to the rotation of consciousness drawing your awareness to different body parts in rapid succession.

You can visualize or feel into them as I move rapidly across your body.

Going to begin inside the mouth,

In the floor of the mouth,

Inside right cheek,

Inside left cheek,

Roof of the mouth,

Back of the mouth,

The teeth,

The inside of the mouth,

The tongue,

The sinuses,

Right eye socket,

Left eye socket,

Point between the eyebrow centre,

Middle of the mind,

Right ear canal,

Right ear,

Middle of the mind,

Left ear canal,

Left ear,

Middle of the mind,

Back of the head,

Crown of the head,

Forehead,

Nose,

Point where the lips touch,

The face,

Whole of the head,

The neck,

Base of the throat,

Right shoulder,

Right arm,

Right back of hand,

Right palm,

Right thumb,

Index finger,

Third finger,

Fourth finger,

Fifth finger,

Right hand,

Right arm,

Right side waist,

Right hip,

Thigh,

Lower leg,

Sole of foot,

Top of foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

The right foot,

The right leg,

The whole right side of your body,

Base of the throat,

Left shoulder,

Left arm,

Left back of hand,

Palm,

Thumb,

Index finger,

Third finger,

Fourth finger,

Fifth finger,

Left hand,

Left arm,

Left side body,

Left hip,

Left thigh,

Lower leg,

Sole of foot,

Top of foot,

Left big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

Left foot,

Left leg,

Left side body,

Base of the throat,

Centre of the chest,

Navel,

Pubic bone,

Front of the body,

Right heel,

Left heel,

Right buttock,

Left buttock,

Right shoulder blade,

Left shoulder blade,

The whole of the spine,

The back of the body,

The head,

Right side of the body,

Left side of the body,

Front of the body,

Back of the body,

The whole of the body,

The whole of the body,

The whole of the body.

Come to your breath,

Notice its gentle movement in your abdomen.

Visualise or feel as though your navel is the breathing,

Exhaling through the navel into your body and exhaling out of the navel from your body.

As you breathe in and out of the navel,

Try to be aware of the energy drawing in from your navel,

Spreading out from the abdomen through your body on the inhale and drawing through the whole of the body to exhale out of the navel on the exhale.

For a few moments now,

Let's try to observe the sorrow as you Мнеónally take ajudge And then releasing the breath and your focus on the abdomen.

Think of a time in your life or imagine the experience of being in complete darkness where you cannot even see your hand in front of your face.

As you create this experience of complete darkness,

Notice the sensations in your body where do you feel and what sensations are you experiencing?

Try to hold witness to these sensations of complete darkness,

Unable to see what is in front of your eyes save the black space ahead.

What do you feel in your body at this experience?

And then release that experience and visualize or think of a time when you've been in the brightest light,

Almost so bright that again you could barely see your hand in front of your own face.

A light so bright that your eyes can barely tell the difference of any colour except pure bright white light.

How does this feel in your body and where do you feel this experience?

And then release this experience of bright white light and try to visualize your body lying in the place that you are resting.

As though there was a mirror on the ceiling above you and you are above looking back down at your body.

Observe your body lying in Shavasana.

Notice if you have awareness of any colours or not.

And just try to observe what you look like from outside your body.

Now return to your body and looking ahead of you see your reflection back at you in a normal glass mirror.

Observe if your reflection looks any different from what you observed looking back at your body.

Notice any differences or similarities in your reflection.

Now cast the glass in black as though it is a black mirror made from obsidian stone so clear it provides a perfect reflection on a black surface.

What do you see in your reflection now?

Observe any emotions or thoughts and judgements that may be arising as you see this black mirror version of yourself.

And then release that version and see yourself in a bright white mirror.

Notice your reflection against this bright white mirror.

How is your reflection any different?

What do you observe?

And then release the observations and come back to just seeing your body lying in Shavasana and look again at how you appear to yourself.

As you observe if there are any changes in looking back at yourself.

Be aware of the feelings arising within you.

Focusing those as much as you witness yourself lying in Shavasana.

And then release the visualization and repeat your sankalpa or personal resolve three times with that same true feeling as you did at the beginning of your practice.

Begin to feel the points of your body touching the ground beneath you.

Being aware of your physical body touching the earth.

Notice your breath expanding and lifting your body up and outwards from that support.

And then begin to expand that awareness and movement to the fingers and toes giving them a little wiggle.

And taking a stretch of the body,

Gently moving it as you lie there into some different shapes.

Going back into the experience of this world and this body.

And when you're ready rolling onto one side.

Take your time on your side to feel fully present before you push yourself up to seated using your hands.

And then gently use your hands to cup your eyes.

Feel the warmth of your hands radiating their love into your eyes.

And as you blink your eyes open behind your hands.

Notice the light and dark shades of what your vision can see behind those cupped hands.

And bring the hands away,

Your eyes readjusting to the colors of the world around you.

Enjoy bringing that fresh perspective and vision into your day.

Thank you for joining this practice and have a wonderful day.