Yoga Nidra: Creativity Flutters

Hello,

My name is Addy and I will be your guide for Yoga Nidra.

Today's practice includes progressive relaxation adapted from a style called deep relaxation by Neshala Joydevi.

Enjoy the sweet sounds of a singing bowl tuned for the Svadhisthana or sacral chakra interspersed throughout the practice.

Its vibration encourages expressiveness of your feelings,

Creativity,

And sensuality.

In preparation for Yoga Nidra,

Take a little gentle movement,

Finding some stretches or twists.

Eventually,

Allow the body to find a comfortable reclined position.

It's time for Yoga Nidra.

You're lying on your back in a comfortable position.

Legs are extended,

Feet are splayed open,

Arms rest comfortably near your sides,

Fingers curled gently.

Make sure that you are warm enough,

Covering with a blanket if you wish.

Adjust your clothes and body so your position will be comfortable for the duration of the practice.

Remain still during Yoga Nidra so both your body and brain have a chance to fully relax.

However,

If you become uncomfortable,

Please feel free to change position.

If you become activated or bothered and no longer wish to continue this practice,

Feel free to sit up slowly,

Open the eyes,

And focus on the breath.

Remain seated and take some sips of water to help yourself ground.

While this does not happen often,

It does happen for some people,

And now you know what to do.

Allow your eyes to close and keep them closed until the practice has ended.

Yoga Nidra is a practice that will guide you to a state of consciousness between wakefulness and sleeping.

Remain awake by listening to the sound of my voice.

You will be asked to move your awareness to various bodily sensations and images.

Try not to concentrate too intensely as this may prevent you from relaxing.

During this practice,

Please use and absorb what you need in the moment.

Leave the rest behind.

If the mind becomes overactive with thoughts or worries,

Just come back to the sound of my voice.

Now we will begin the practice of Yoga Nidra.

Eyes are closed.

Take a deep breath in through the nose.

Pause at the top,

Enjoying the sweetness of the breath,

And then let it out slowly and with control.

Let the breath wash over the torso,

Encouraging the body to still.

Let go.

Take another deep breath in through the nose,

And this time open the mouth slightly and let the breath slowly roll off the tongue.

Let go.

Bring the lips together and scent the breath in and out through the nose,

Bringing your awareness to the right leg.

Engage all of the muscles on the right leg.

Tense the leg and point and flex the toes.

Take a deep breath in and extend the leg,

Lifting it a few inches off the ground.

And as you exhale,

Relax your leg to the ground,

Feeling the pull of gravity.

Rock your leg from side to side and relax.

Bring your awareness to the left leg.

Engage all of the muscles on the left leg.

Tense the leg and point and flex the toes.

Take a deep breath in and extend the leg,

Lifting it a few inches off the ground.

And as you exhale,

Relax your leg to the ground,

Feeling the pull of gravity.

Rock your leg side to side and relax,

Bringing your awareness to the right arm.

Engage all of the muscles on the right arm.

Tense the arm and open the hand,

Then make it into a fist.

Take a deep breath in and lift the arm a few inches off the ground.

And as you exhale,

Relax your arm to the ground,

Feeling the pull of gravity.

Rock your arm side to side and relax,

Bringing your awareness to the abdomen.

Inhale,

Expand the belly and lungs.

As you exhale,

Release the belly and let the lungs deflate,

Noticing the pull of gravity.

Bringing your awareness to your shoulders.

Inhale,

Lift the shoulders up to the ears and on your exhale,

Drop the shoulders,

Noticing the pull of gravity.

Relax the shoulders,

Bringing your awareness to your face.

Inhale and squeeze the face.

Squeeze the eyes and the mouth,

The nose and the cheeks.

On your exhale,

Let it go.

Relax the face.

Rock the head from side to side.

Relax.

Take a deep breath in and as you exhale,

Feel your cares and worries float away.

Focus your awareness on the breath.

Feel the coolness of the inhale.

Feel the warmth of the exhale.

Inhale,

Coolness.

Exhale,

Warmth.

Begin to count the breaths backward from 27,

Like this.

Inhale,

Cool,

27.

Exhale,

Warm,

27.

Inhale,

Cool,

26.

Exhale,

Warm,

26.

Inhale,

Cool,

25.

Exhale,

Warm,

25.

Continue breathing and counting like this.

Now,

Stop counting but continue to focus on the breath.

Notice the rise and fall of the belly.

Inhale,

Belly rises.

Exhale,

Belly falls.

Begin to count the breaths backward from 27,

Like this.

Inhale,

Belly rises,

27.

Exhale,

Belly falls,

27.

Inhale,

Belly rises,

26.

Exhale,

Belly falls,

26.

Inhale,

Belly rises,

25.

Exhale,

Belly falls,

25.

Continue breathing and counting like this.

Now,

Stop counting but continue to focus on the breath.

Allow the throat to constrict.

Listen as the breath transforms into the sounds of ocean waves,

As if you were holding a shell to your ear.

Tide rolls in on the inhale.

Tide rolls out on the exhale.

Tide rolls in on the inhale.

Tide rolls out on the exhale.

Begin to count the breaths backward from 54,

Like this.

Tide rolls in,

54.

Tide rolls out,

54.

Tide rolls in,

53.

Tide rolls out,

53.

Tide rolls in,

52.

Tide rolls out,

52.

Continue breathing and counting like this.

Stop counting.

Say to yourself,

I am practicing yoga nidra.

I am awake and relaxed.

At this moment,

Make your sankalpa or intention.

The sankalpa is a short positive statement in simple language.

Please state your sankalpa to yourself clearly and with awareness three times.

The sankalpa you make during yoga nidra plants a seed in the fertile soil of your mind to bring about transformation and healing.

We will now begin a systematic journey of sensory awareness throughout the body.

You will move your awareness to different parts of your body as soon as you hear them named.

Imagining your energy as a beautiful thread of orange sparkling light passing through each part.

Feel that part of your body but do not move any part.

The practice begins on the right side.

Sole of the right foot,

Right big toe,

Second toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

Top of the foot,

Ankle,

Calf,

Knee,

Thigh,

Hip,

Waist,

Armpit,

Inside of the arm,

Right thumb,

Index finger,

Middle finger,

Ring finger,

Pinky,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Neck,

Right ear,

Top of the head,

Left ear,

Left side of the neck,

Left shoulder,

Upper arm,

Elbow,

Forearm,

Wrist,

Pinky,

Ring finger,

Middle finger,

Pointer finger,

Thumb,

Inside of the arm,

Armpit,

Waist,

Hip,

Thigh,

Knee,

Calf,

Ankle,

Top of the foot,

Top of the foot,

Left big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

Sole of the left foot,

Left heel,

Right heel,

Left calf,

Right calf,

Left thigh,

Right thigh,

Left buttock,

Right buttock,

The lower back,

The middle back,

The upper back,

The whole spine,

Right shoulder blade,

Left shoulder blade,

The middle of the shoulder blades,

Back of the neck,

Back of the head,

Top of the head,

Forehead,

Right temple,

Left temple,

Right ear,

Left ear,

Right eyebrow,

Eyebrow,

Left eyebrow,

Middle of the eyebrows,

Right eye,

Left eye,

Right nostril,

Left nostril,

Right cheek,

Left cheek,

Upper lip,

Lower lip,

Both lips together,

Chin,

Jaw,

Throat,

Right collarbone,

Left collarbone,

Right side of the chest,

Left side of the chest,

Center of the chest,

Upper abdomen,

Navel,

Lower abdomen,

Right groin,

Left groin,

The pelvic floor,

The whole right leg,

The whole left leg,

The whole right arm,

The whole left arm,

The whole face,

The whole head,

The whole torso,

The whole body,

The whole body,

The whole body.

Imagine your body becoming heavy.

Feel the heaviness in all parts of the body.

Each part is becoming heavier and heavier and heavier.

The head is heavy.

The limbs are heavy.

The torso is heavy.

The whole body is heavy,

So heavy that it is sinking down into the ocean.

You are breathing freely.

You feel safe as you are surrounded in water and darkness.

It is so dark you cannot see.

Now,

Imagine lightness.

Your body is becoming so light.

Your body begins to rise upward as the light from the sun reaches below the waves.

Your body follows the sunbeam and reaches the top,

Buoyant on the waves.

The head is light and weightless.

The limbs are light and weightless.

The torso is light and weightless.

The whole body is light and weightless.

You feel safe and supported by the ocean as it rocks you gently.

The light of the sun bathes you in warmth.

Begin to concentrate on the space in front of your closed eyelids.

Imagine before you a screen as though you were at the movie theater.

Become curious about what is happening behind the eyelids.

Concentrate on this mind screen and become aware of any phenomena that manifests within it,

Colors,

Patterns,

And light.

Whatever you see is the manifesting state of your mind.

Continue your awareness of this space,

But do not become involved.

Practice detached awareness only.

If any subtle images make themselves known,

Simply notice them without directing the images.

If thoughts occur,

Let them come and go,

But continue watching the dark space with detached awareness.

Floating on the ocean,

Gently reaching the shore,

Sparkling beach in the bright sun,

Trees line the trail,

Enter the rainforest,

Lush green leaves,

Water droplets dance,

Greenery shades you,

Coolness surrounds you,

Insects sing,

Birds call,

Colorful flowers,

Red,

Orange,

Purple,

Yellow,

Butterflies abound,

Yellow,

Orange,

Black,

Blue,

Silently fluttering,

Gently touching flowers,

One butterfly.

Bring your awareness to the sound of my voice,

The sound of my voice.

Now bring your awareness to your body lying on the floor,

Your body lying on the floor.

It's time to repeat your sankalpa.

Please repeat the same statement made at the beginning of the practice to yourself three times.

Come back to the feeling of your breath flowing in and out of your nostrils.

Maintain your awareness of breath.

At the same time,

Develop your awareness of your physical body.

Your body is relaxed and lying on the floor.

Feel the container of your skin and the clothes that are touching you.

Notice the heaviness of your body as it rests on the floor.

Take your awareness into all the points that are touching the floor,

The back of your heels,

Thighs,

Buttocks,

Shoulder blades,

Arms,

Hands,

And head.

Then leave the eyes closed.

Visualize the surrounding room.

Imagine where you are in the room and the other objects that are around you.

Lie quietly until you feel ready to move.

Take your time.

There is no hurry.

Begin to wiggle your fingers and toes.

Roll the wrists and ankles.

Raise the arms overhead and find a slow,

Gentle stretch.

When you are sure that you are fully awake,

Gently open your eyes.

Roll to your right side.

Use your bicep as a pillow.

Stay on your right side for a few more moments.

Express gratitude to yourself for taking this time just for you.

Use your hands to press yourself up from the floor.

Let your head come up last.

The practice of yoga nidra is now complete.

Please remain seated on your mat for at least a few more moments.

Drink some water before leaving your mat.

I thank you so much for practicing with me today,

For sharing your light and love.

It's been my honor.

Namaste.