Yoga Nidra For Coming Home To Yourself

Hello,

My name is Alexis Bethel and welcome to this yoga nidra practice.

Begin by laying on your back in savasana with the legs long and the feet apart,

Toes falling outward.

You may like to place a bolster or a pillow underneath your knees for a bit more support.

Arms down by the sides,

A little bit away from the body,

Palms facing upward.

And it may feel nice to cover up with a blanket for a feeling of warmth and comfort.

An eye mask or a light towel over your eyes may help your awareness to turn inward.

Make whatever adjustments or little movements you need here to make sure you're completely comfortable so you can be still here for the practice.

And now allow the backside of your body to be heavy,

Muscles relaxed,

Heart open and safe.

In this practice,

We aim to stay awake and to observe the transition as the body falls asleep.

As this happens,

The analytical mind begins to shut off and we enter into the subconscious.

As this happens,

My voice will serve as your connection to the practice as you begin to explore your internal world more deeply.

And so allow yourself to go as deeply into the practice within the subconscious mind as possible while maintaining connection to the sound of my voice.

We long for lives full of meaning.

We wish so deeply to feel heard,

To feel understood,

To feel loved.

At times we convince ourselves that if we can just find the right way or the right thing or the right person,

That the love and belonging we so deeply desire will be ours.

That we will feel fulfilled and whole.

Often we seek these things through so many outward means,

Only to find ourselves still searching for what will make us feel truly complete.

And yet deep inside there is a voice that whispers to us that there is another way and that this way,

The only lasting way to find what it is we so deeply desire,

Is to make the journey inward.

The journey to meet our self,

Our highest self.

The part of us that is eternal.

The part of us that wants for nothing.

That is enough.

That is complete.

That is unconditional love.

That is safety.

That is our internal retreat from the world.

The part of us that is always,

Always guiding us ever so gently toward our truth.

Bring your awareness to the space between the eyebrows.

Feel it growing wider,

The eyebrows softening,

Backs of the eyeballs sinking heavy.

Feel any tension in the mouth and jaw begin to melt away as the face becomes completely soft,

Growing neutral in its features.

Let the neck and throat relax as they make more space for breath to move through.

Breath beginning to move through the entire body.

Feel breath move through the head and face.

Breath flows freely along the collarbones to the shoulders as the shoulders grow heavy and more relaxed,

Settling into the space beneath them.

Breath flows through the channels in the arms down to the fingertips,

Creating new space for energy to flow freely.

Rest awareness in the palms of the hands,

Noticing any sensations present.

Backs of the hands and arms becoming heavy,

Grounding into the surface beneath them.

Breath flows into the chest and abdomen,

Filling all of the cavities with a wave of relaxation as the back sinks heavier,

Relaxing down.

Breath flows down into the hips and pelvis and all of the organs there,

Giving them permission to soften and relax.

Breath flows down into the legs,

All of the muscles in the thighs and low legs releasing grip,

Puddling around the bones,

Legs growing heavier.

Breath flows down into the feet and toes,

Clearing out any stagnant energy.

Breath flows through the whole body,

The whole body swept and supported by breath,

Relaxed and receptive.

And now the practice of Yoganidra begins.

Bring awareness to your heart space.

Connect into your heart.

Allowing space for the answer to arise,

Ask your heart,

What is my deepest,

Most genuine desire?

This is your sankalpa.

If you're already working with a sankalpa,

You can continue to use that one.

If you're new to working with sankalpa,

A sankalpa is an intention or vow formed by the heart that is used to manifest what the heart most deeply desires.

It is not a seeking of something outside of ourselves,

But rather an emotion or a feeling we wish to more deeply embody in our daily lives.

It is a feeling or emotion that brings us closer to who we truly are deep down inside.

The sankalpa is formed using an I statement in the present tense as if it's already true.

So for example,

If you hold a limiting belief that you are unworthy or not deserving of love,

Your sankalpa may be,

I am enough or I am whole.

Or if you hold a belief deep down that you are not taken care of by life or by the universe,

The sankalpa may be,

I am supported or I am safe.

So now begin to repeat your sankalpa to yourself,

Allowing yourself to truly experience this feeling state as you imagine what your life would look and feel like if it was already true.

And allow this feeling state to resonate through your whole body.

As we move through the rotation of consciousness,

I'll begin to name parts of the body.

As I do this,

Allow your awareness to move effortlessly from one part of the body to the next,

Moving with the sound and pace of my voice.

Begin by bringing awareness to your right thumb,

Right thumb,

Index finger,

Middle finger,

Ring finger,

Pinky finger.

Now feel the space between the fingers and the fingertips,

Palm of the hand,

Back of the hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Right ribs,

Waist,

Hip,

Thigh,

Knee,

Low leg,

Ankle,

Heel,

Arch of the foot,

Top of the foot,

Toes,

Whole right side of the body,

Whole right side aware.

Now shift awareness to the left thumb.

Notice any feelings or sensations present in the left thumb.

Index finger,

Middle finger,

Ring finger,

Pinky finger,

Space between the fingers,

Fingertips,

Palm of the hand,

Back of the hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Left ribs,

Waist,

Hip,

Thigh,

Knee,

Low leg,

Ankle,

Heel,

Arch of the foot,

Top of the foot,

Toes,

Whole left side of the body,

Whole left side.

Now bring awareness to the soles of both feet,

Both heels,

Calves,

Backs of the knees,

Hamstrings,

Buttocks,

Back of the pelvis,

Low back,

Mid back,

Upper back,

Shoulder blades,

Backs of the arms,

Backs of the hands,

Back of the neck,

Back of the head,

Whole backside of the body,

Whole backside,

Top of the head,

Forehead,

Eyebrows,

Space between the eyebrows,

Space between the eyebrows,

Eyes,

Nose,

Cheeks,

Sides of the jaw,

Chin,

Lips,

Nose,

Mouth,

Inside of the mouth,

Inside of the mouth,

Whole mouth together with whole face,

Whole head,

Center of the head between the ears,

Center of the throat,

Center of the chest,

Heart,

Upper abdomen,

Lower abdomen,

Pelvic floor,

Front of the thighs,

Knee caps,

Shins,

Hips,

Tops of the feet,

Toes,

Whole right leg,

Whole left leg,

Both legs together,

Whole right arm,

Whole left arm,

Both arms together,

Both arms and both legs together,

Torso,

Everything below the neck,

Feel everything below the neck,

Add neck,

Head,

And face,

And feel the whole entire body,

Whole body,

One cohesive field of awareness.

Now become aware of subtler currents of energy in the body.

Attuning to any movement or sensation in the underlying energy field of the body,

Any vibrations,

Pulsations,

Currents,

Observing the body's energetic makeup.

And now see if you can sense into the energy field just outside the edges of the body.

Can you sense into the space just outside the body?

And now bring awareness back to the energy within the body,

Any microcurrents or energy patterns in the body.

And now shift awareness back to the energy field outside of the body,

Sensing into the space around you.

And now back into the body.

And now see if you can become aware of both the energy field within the body and the energy field of the space around you all at once.

The body's edges dissolving,

Merging into the space around it.

And now pull awareness back inward,

All the way into the energy of the heart space,

The source of internal guidance and wisdom.

This is the space you'll return to as we explore pairs of opposites.

As I name emotions,

You may feel them in your physical,

Emotional,

Or energetic body.

Wherever the experience is,

Allow yourself to let it in and to be present to it however it comes,

Allowing the emotions to arise,

Pass through and dissolve.

Feel into your awareness the feeling of lack,

Of not having enough.

Are there any sensations or feelings associated with a feeling of lack?

Now let that go and call into your awareness the feeling of being complete,

Of wholeness,

Of having everything you need.

Let feelings or sensations arise with the feeling of being complete.

Now let that feeling dissolve and come back to the heart space.

Now call to the surface the feeling of fitting into a mold,

Of trying to be someone or something that you're not.

What feelings or sensations arise in the body when you try to fit into a mold?

Releasing past experiences and simply noticing sensations that arise in the body.

Now let that feeling go and call into your awareness the feeling of being true to yourself,

To be and to express who you truly are.

What does it feel like in your body to be who you are?

Now let that feeling dissolve and come back to rest in the heart space.

You come to find yourself in the presence of another being.

You can't see who this person is,

Only that they're a blinding white light in the form of a human body.

And a crystal clear feeling arises within you that this individual in front of you has something important to tell you.

It then becomes clear to you that this being is your highest self.

It is the part of you that is all-knowing,

Unchanging,

Untarnishable and always complete.

And this you has the kindest,

Most loving and compassionate quality.

They understand you.

They understand your fears,

Your desires,

Your self-imposed limitations,

Your dreams,

Your untapped power,

All of you.

And they love you unconditionally,

No judgment,

No anything,

Just love.

And they're here for you in this very moment.

What do you need to ask your highest self?

What do you need to know?

What is it they came here to tell you?

What is it they want to tell you?

You receive the answer that you need and you thank your highest self deeply for sharing the innate wisdom that already lives within you.

And with that,

You embrace each other deeply.

As you embrace,

The light of your highest self permeates through your skin,

Seeping into every cell of your being as your whole body transforms into this light.

You and your highest self merge into one being that enters deep into your heart.

And you make a vow to yourself to remember that you are never outside of yourself,

That everything you need lives deep within you.

And with the deepest sense of gratitude for this knowing,

You repeat your sankalpa to your heart.

And you begin to feel the breath from the inside of the body once again.

And to deepen the breath,

Letting it expand all the way to the edges of the body.

Keeping the eyes closed,

Begin to recall the space around you and to become present to your physical body laying here in this space.

Keeping the eyes closed,

Begin to gently roll the eyes from side to side.

And to bring just the subtlest of movement back into the physical body.

Gently rolling onto one side of the body into a fetal position.

Taking a few breaths here.

When you find yourself ready,

Gently begin to make your way up to a comfortable seated position.

As we conclude the practice and re-emerge back into our lives,

May we truly leave behind what we no longer need and may we only bring with us what serves our highest.

The practice of yoga nidra is now complete.

Hari om tat sat.

Diamond odhehero Please great success.

You have finally received the TD.

You You