30 Min Yoga Nidra: Journey Through The Five Layers Of Being

Hello and welcome to this Yoga Nidra,

An effortless journey within where we travel through the layers of your existence all the way to the seat of your true essence,

To the state of being,

Bliss and peace.

To begin,

Find a really comfortable position,

Perhaps lying down on your back,

Maybe on your side.

Support yourself with all the blankets,

Props,

Pillows.

Put on warm and cozy layers.

Take time preparing yourself and arriving fully so that you can settle into the comfort and the holding nature of Mother Earth beneath you.

Take your time to arrive.

You're welcome exactly as you are.

There is nothing for you to change,

Nothing for you to do.

Release any expectations or pressure to perform and give yourself this gift of simply receiving.

So as you are settling into your comfortable position lying down,

Perhaps welcome this invitation to receive effortlessly the guidance.

My words become your words and remaining gently aware and awake throughout the practice.

As your body is perhaps starting to settle into more stillness,

Know that if at any point you feel this need to move a little,

If there is a little itch that needs to be scratched,

Respond to that so that you can return back to stillness where your physical body can perhaps even melt into the background.

And as you are arriving,

Your body on earth or on the support beneath,

Notice if there is anything else you might want to shift.

Is there anything you can do to make yourself that 1% more comfortable?

Go ahead and do that now.

Taking in the environment you're in and when you feel ready or if you feel like it is welcome,

You might want to close your eyes,

Inviting the attention inwards,

Knowing that the world around will still be there when you re-emerge.

For now,

There is nothing else for you to do,

Nowhere else to be.

Feeling your physical body,

Your earth body resting on earth herself,

Connecting to the steadiness,

Solidity,

Unshakable ground beneath you that holds you so that you can unhold,

Unclench your physical body.

Soft and fully let yourself be held,

Leaning into the physical comfort,

Coziness of the space that you're in.

Connecting to your sense of smell,

Are there any aromas of the environment that you're in that you can welcome in as well?

And through that sense of smell that enters in through your nostrils,

Notice also the air that comes in and out through your nose without trying to change your breath just yet,

Simply noticing what your natural breath is telling you in this moment in time.

The quality of your breath,

The rhythm,

The space where you can connect to the breath entering and leaving your body.

And starting to feel into this rhythmic nature of your breath,

Breath like a wave,

The inhalation,

A wave coming in,

Followed by the wave of exhalation coming out.

Each inhalation is this wave coming from your nose and that travels all the way down through your chest to your belly.

And then the exhalation is a wave returning back to its source.

Is it possible for you to maybe now make the waves a little bit bigger,

A little bit longer,

So when the wave of inhalation enters,

Can it travel all the way down to your pelvis and perhaps even to the soles of your feet?

And then the exhalation begins at the soles of your feet and travels all the way back up towards your nostrils.

Repeating,

Connecting to the waves of your breath,

Coming all the way to the top of the inhalation as well as the very bottom of your exhalation.

Could you maybe now make these waves into sound waves?

So inhale effortlessly comes in and with exhale there is a gentle hum that comes out of your body and that vibrates the sound around you and your body itself.

Taking a couple of these humming sounds in your own rhythm,

Inhalation enters and brings the wave in and then there is a big long wave of humming that exits.

Feeling this rhythmic nature of the hum vibrating through every cell of your body.

Could you take three more hums?

The first one is quite loud,

Quite audible.

The second one is a little bit quieter,

The third one even quieter so,

Like a whisper of a hum.

And the final hum is quiet completely,

It vibrates inside you,

It's like an echo,

A memory of the humming.

As you finish this final inner hum,

Allow for your breath to return to its natural rhythm,

Noticing if there is any taste,

Any flavor in your mouth,

Getting into the wetness of your saliva.

Before you move your awareness,

Shift your awareness towards your heart center,

The space deep inside the center of your chest,

The center,

The seat of your spiritual heart.

Perhaps you might want to be present to what is in your heart center,

And that is more than enough.

Or perhaps you might want to invite a Sankalpa,

Your own heart's desire.

If you would like to join me by repeating the following words,

Letting them ring through,

Vibrate through every cell of your body,

Repeating them as if they were an accomplished fact.

If the words do not seem appropriate or desirable for you,

You can stay simply present in your heart with whatever is arising.

The Sankalpa you can join me on is,

I am at peace and in harmony with the rhythm of life.

Repeating it silently inside your heart three times,

I am at peace and in harmony with the rhythm of life.

Releasing the words,

Sitting in the memory of the words themselves as they perhaps imbue your practice with a little bit of a deeper meaning.

Behind your closed eyes,

Is there anything you see with your inner gaze,

Seeing by the light of your inner fire,

Through your closed eyelids,

Welcoming that light of inner fire,

The light of seeing.

While you allow for this light of inner awareness to move through your body,

Removing any shadows,

Removing any layers of imprints that don't belong to you,

Your physical body is resting still.

It's the light of your inner awareness that travels,

That journeys,

Beginning at the tip of your tongue,

Light of awareness shining bright there.

The inside of your right cheek,

Inside of your left cheek,

The root of your tongue,

The upper lip,

Your lower lip,

Tip of your nose,

Your right nostril,

Left nostril,

Your right ear open and listening,

Your left ear open and listening,

Your right eye and eyebrow,

Your left eye and the left eyebrow,

Space between your eyebrows,

Crown of your head,

The back of your head,

The back of your neck and the front of your throat,

This little hollow in between your collarbones,

Light of your awareness shining brightly there,

Your right shoulder,

Right elbow and the right wrist,

The right palm of your hand,

Together with the five fingers,

The tip of the thumb,

Tip of your index finger,

Middle finger,

Ring finger and the little finger,

The whole right hand bathing in the light of your awareness,

Wrist,

Elbow,

Shoulder,

A little space between your collarbones and the left shoulder,

Left elbow,

Wrist,

The palm of your left hand with the five fingers in turn,

The tip of your thumb,

Index finger,

Middle finger,

Ring finger and the little finger,

The whole left hand,

Wrist,

Elbow,

Shoulder,

Space between the collarbone,

Down to the center of your heart,

The space behind the center of your breastbone,

Light of your awareness there,

Spreading to the right breast and the right side of your chest,

The right side of your waist,

The right hip,

The outer hip,

The knee,

Ankle,

Sole of the foot,

The top of the foot and the five toes on the right foot,

The big toe,

Second,

Third,

Fourth and fifth,

The whole right foot,

Ankle,

Knee,

Hip,

The entire right leg,

Back to your heart center,

The left breast and the left side of your chest,

Left side of your waist,

Outer hip,

Knee,

Ankle,

Sole of your foot,

The top of your foot and the five toes,

The big toe,

Second toe,

Third,

Fourth and fifth toe,

The whole left foot,

Ankle,

Knee,

Hip,

The pubic bones,

Navel center,

Heart center,

The entire body bathing in the light of your awareness,

Lit up with your awareness,

All shadows removed,

Your whole body aware,

Still,

Present.

Can you now become more aware of the right side of your body,

Allowing for the left side to fall into darkness as the entire right side of your body becomes saturated with the light of your awareness,

The right side from the tip of your toes all the way to the top of your head,

The right side of your body,

Alive,

Awake.

Then allow for the right side to fall into the darkness as the left side of your body becomes saturated with the light of your awareness,

The left side of your body,

The whole left side from top to bottom,

Left arm,

The left leg,

Alive with your awareness.

Let it drop and return back to the right side,

Right side of your body.

And now left side,

Left side and right side on its own.

What would it be like to be aware of both the left and right at the same time?

The entire body aware simultaneously,

Feeling the breath,

Animating the body as the inhale comes in and the exhale returns.

Connecting to this rhythmic nature of your breath without trying to change the breath in any way,

Simply allowing for this rhythmic nature of the waves of the inhale coming in,

Bringing freshness,

Clean energy that enters the entire body.

Each inhale enters through the crown of the body,

Crown of the head,

And travels all the way down to the soles of your feet.

An exhale from the soles of your feet travels all the way back up through the crown of your head as if each inhalation is bringing fresh energy and each exhalation is washing off anything that might have gotten stuck and doesn't belong to you anymore.

Inhaling from the crown of the head to the soles of your feet,

Exhaling from the soles of your feet to the crown of your head,

Allowing for the breath,

The energy to wash through,

To cleanse.

Letting the breath be,

Knowing you continue being breathed.

Can you connect to the ground beneath you and this sense of stability and the sense of heaviness the heaviness in your own physical body,

In your own body,

The sense of gravity that pulls you down.

Connect to the sensation of heaviness,

Of weightiness.

Perhaps there's a specific part in your body that feels particularly grounded and heavy or perhaps it's the whole body sensation of heaviness.

Now feeling into lightness,

Weightlessness,

The sense of floatiness,

Connecting to your inner lightness,

Back to the grounded heaviness and the sense of weightlessness.

What would it be like to be both grounded and heavy and weightless and floating at the same time without trying to understand?

What would it be like to feel both heavy and grounded and light and weightless at the same time?

Can you now connect to a sense of tightness?

Perhaps a specific part of your body feel constriction,

Lack of space,

This tightness,

The coming together.

Or maybe it's connecting to the overall sense of constriction and gathering.

And now this sense of spaciousness,

Limitless,

Boundless.

Feeling into the limitless nature,

Taking up all the space,

Back to the constriction and tightness,

And the boundless spaciousness in turn.

What would it be like to be spacious and tight simultaneously?

What would that feel like?

Can you now connect to a feeling of inner power,

Agency?

There might be a memory of a situation where you could embody this sense of agency and power.

Perhaps it's the imagination.

What does it feel like to be powerful?

The sense of being able to make things happen,

Holding the world in your own hands.

What does that feel like?

And now what about a sense of helplessness?

Perhaps there is a memory of a situation where you felt out of action,

Unable to control.

What does that feel like?

And back to your powerful you,

The powerful nature,

The sense of inner power,

And the sense of helplessness.

Can you now bring both to your witness nature at the same time,

Powerful and helpless,

Simultaneously?

Releasing any effort.

Reconnecting perhaps to the ground beneath you.

Feeling the breath coming and going.

Could you rest for a little moment in what is?

I will leave you some space without any words.

Simply for you to be,

To witness.

Know that everything is welcome.

You are welcome as you are.

Resting in this background out of which everything arises.

The dark sky of your awareness,

Full of potential,

Boundless.

Could you bring your awareness to nestle back into the heart center?

The seed of your intuition.

The seed of your spiritual center.

And in that space of your heart,

Perhaps being present to what is,

What arises naturally,

That could take shape in any specific words,

Perhaps an emotion or an image.

Or you might want to repeat the sankalpa,

Re-implanted in this space of yoga nidra.

Repeating the words quietly,

I am at peace and in harmony with the rhythm of life.

Taking a more conscious inhalation through the nose,

Letting that wave travel all the way down.

And perhaps an audible exhale.

As this yoga nidra practice is slowly coming to its end.

Beginning to reawaken your physical body while your eyes still remain closed.

Maybe there is a little movement of your fingers.

You might want to touch your thumb,

The tip of your thumb,

To each tip of the fingers in turn.

Your index finger first,

The middle ring finger and then the little finger.

Maybe just doing this little tapping,

Fingertip to fingertip,

Reawakening.

And then maybe your hands start traveling across your body,

Reawakening that way,

Or maybe there is a full body stretch that feels really welcome.

Allowing for your ears to open wide,

Welcoming the sounds of the environment as well.

And as this yoga nidra practice is coming to the end,

You might want to blink your eyes open,

Just welcoming the colors of the environment in,

And then closing them again,

Returning back to the inner world.

Blink them open,

Maybe for a little bit longer,

And then close them one more time.

As you open your eyes fully this time,

Can you remain a little bit aware of the inside,

The inner experience,

At the same time as you connect with the outer world,

Keeping with you this connection to your true nature.

And returning back to your day,

Perhaps with a renewed sense of knowing,

Renewed flow of energy.

Thank you so much for practicing with me,

For listening.

This yoga nidra is now complete.