Yoga Nidra - Cocoon Of Transformation

Welcome,

I'm Ali Burrell.

My voice will be your guide for this Yoga Nidra practice of relaxation and expansion.

As we start to drop in for practice today,

I invite you to create a comfortable and safe space for yourself.

Maybe you have blankets layered on top of your mat so you have a soft place to lay.

A cushion for your head or a bolster under the knees to keep your low back at ease.

You may want to dim the lights or use an eye mask or the arm sleeve of a shirt or sweater.

This can aid in turning the gaze inward.

If closing the eyes fully for this practice doesn't feel comfortable for you at this time,

Feel free to leave a parting between the upper and lower eyelids,

Allowing the eyelids to feel heavy but not fully closed.

After you've prepared your Nidra nest,

Lay down slowly,

One vertebrae at a time,

Until you find yourself comfortably resting on and being held by the earth.

Before we completely release into stillness for this practice,

We're going to play with a little tension and release in the body.

On your next inhale,

Start to tense up your hands into little fists,

Then hold your breath at the top,

Take one more sip of air,

And release everything out with an exhale.

On your next inhale,

Start to curl in the toes and squeeze all the little muscles of your feet just for a split second,

Holding at the top,

And then release.

This time,

When you squeeze your hands,

Start to bring the tension up into the arms and into the shoulders.

Maybe the shoulders start to hug up towards the ears as you hold your breath at the top just for a moment,

And then release.

Exhale.

On your next breath,

Start to curl your feet again,

Bring the tension up into the calves,

The hamstrings,

The glutes,

Bring tension back into your upper body.

Maybe the shoulders lift off the earth this time,

Take one more sip of air with that tight,

Tense feeling,

And release.

Let it all go.

Feel gravity take hold as you drop back into the earth.

Notice how the earth holds you for this practice with such unconditional love,

Support,

Non-judgment,

And beauty.

As we begin the practice of Yoga Nidra,

Start to soak up this feeling of love,

As if you have veins running from you into the earth,

And you're soaking up loving nutrients.

Draw it in,

And bring it as a gift to the altar of your heart.

As your heart basks and relishes in the pleasurable feeling of love,

Start to ask your heart what it truly desires.

From there,

Your sankalpa will arise,

An affirming statement starting with the words,

I am,

That we'll use as a tool for transformation during the Yoga Nidra practice.

As you repeat your sankalpa internally,

Start to feel it course through you.

Feel it embed into every fiber of your being,

Feeding your soul,

Your true essence.

As your mind starts to release the sankalpa,

Notice a small white butterfly that lands on your right thumb.

The butterfly flaps its wings,

And the vibration creates a pulse of light energy.

Delicate lines of white light flow into your right thumb.

This white light weaves its way to your index finger,

Middle finger,

Ring finger,

And pinky finger.

It fills the palm of your hand and the back of your hand with lines of white light.

You notice as the white light travels up from your wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Underarm,

And to the right side of the ribs.

These lines of white light branch into the lung and then move down the waistline,

Thigh,

Knee,

Shin,

And ankle.

The top of the right foot and the sole of the right foot are engulfed in these long lines of white light.

They move into your big toe,

Second toe,

Third toe,

Fourth toe,

And baby toe.

The entire right side of your body,

In your awareness,

Is filled with lines of bright white light.

Feel your right side body,

Whole right side.

The small white butterfly that landed on your right thumb now moves over to your left thumb.

It gently flaps its wings a couple times,

And lines of white light stream into your left thumb.

They move to your index finger,

Middle finger,

Ring finger,

And pinky finger.

They cover the palm of your hand,

The back of your hand,

In lines of white light.

The lines of white light move up your wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Underarm,

And the left side of the rib cage.

Notice as the lines of white light branch out into the lung and move down the waistline,

Thigh,

Kneecap,

Shin,

And ankle.

These lines of white light cover the top of the left foot and the sole of the left foot.

They travel into your big toe,

Second toe,

Third toe,

Fourth toe,

And baby toe.

Your entire left side body is awash in lines of white light.

Feel the left side of your body,

Whole left side.

Now the butterfly lands down at your feet.

Its wings gently open and close a couple times,

And lines of white light stream into your back body.

Feel them in the sole of your right foot,

The sole of your left foot,

The sole of both feet together.

The lines of white light are in the back of your right heel,

The back of your left heel,

Both heels together.

The right calf and the left calf,

Both calves together.

The back of your right knee,

The back of the left knee,

The backs of both knees simultaneously filled with lines of white light.

The right hamstrings,

The left hamstrings,

Both sets of hamstrings together.

The right buttocks,

The left buttocks,

Both sides of your buttocks.

Feel the lines of white light travel up your pelvis,

Lower back,

Middle back,

And upper back.

Feel as they cover your right shoulder blade and your left shoulder blade,

Both shoulder blades together.

The right arm,

The left arm,

Both arms together.

Feel these lines of white light move up the back of your neck,

Back of your head,

The crown of your head.

Feel your entire back body covered in lines of white light.

Now feel the butterfly landing on the crown of your head.

It flutters its wings ever so gracefully and small little lines of white light move to your forehead,

Your right eyebrow,

Left eyebrow,

Both eyebrows together.

The small lines of white light move from your brow center to the right eyelid,

The left eyelid,

Both eyelids together.

Your right eyeball,

Your left eyeball,

Both eyeballs together.

Feel the little lines of white light cover your right nostril,

Your left nostril,

Both nostrils together.

They move from the bridge of your nose to the tip of your nose,

Your whole entire nose.

Feel little lines of white light cover your upper lip,

Lower lip,

Both lips together.

Feel your chin,

Feel the right side of your jaw,

The left side of your jaw,

Both sides of your jaw together.

Feel your whole face covered in tiny lines of white light.

As the small butterfly flaps its wings again,

Feel the lines of white light move down the right side of your head,

The left side of your head,

Both sides of your head together.

Feel them move to the right side of your throat,

The left side of your throat,

Your whole neck and throat together.

Feel the white light move through your right collarbone and your left collarbone,

Both collarbones together.

Now the right side of your chest and the left side of your chest,

Both sides of your chest together.

Your whole chest covered in lines of white light.

Feel the area of your abdomen from your ribs to your belly button,

Below belly,

Pelvis and root of your pelvic floor covered in lines of white light.

Both thighs,

Both kneecaps,

Both shins,

Both ankles,

Tops of both of your feet.

Feel your right leg from your toes to your hip.

Feel your left leg from your toes to your hip.

Feel the entirety of both of your legs together,

All lit up.

Feel your right arm from your fingertips to your shoulder.

Your left arm from fingertips to shoulder.

Now feel both arms together,

All lit up with lines of white light.

Your arms and legs,

Entire torso and head are all enwrapped in lines of white light.

Feel and sense this in your entire body,

Your whole body.

Feel your whole body together right now.

With these lines of white light wrapping around and through your body,

Notice the vibration of light within these lines.

Start to feel them pull away from the body as if they are creating an egg-shaped cocoon around you.

The aura of this glowing orb is pulsating and protecting you.

As you lay here in this protected orb,

We'll start to play with pairs of opposites.

Bring yourself into your third eye center,

The point on your forehead between your eyebrows.

As we move through these dualities of life,

This will be a safe place for you to return.

Start to feel in your body what it's like to be closed or closed off.

What does it feel like?

Now notice what it feels like closed to slowly shift to open.

What does it feel like to be open in your body?

As the feeling of openness in your body fades,

You settle back into your third eye center.

Start to imagine a time of change.

What is it like to feel change shifting in your body?

Now replace that feeling of change with a feeling of stability.

What does it feel like to be stable?

Let that go and return to your Drishti point,

The point between your eyebrows.

There was once a time when you operated from a place of scarcity.

What did scarcity feel like?

How has it manifested in your body?

Imagine what it's like to live your life from a place of abundance.

What does it feel like?

What does abundance feel like in your body?

This time when you return to your third eye center,

You vibrate with a wave of abundance.

As you come back to your orb of glowing light,

Notice how the light glows a little stronger this time.

You travel down in your cocoon of glowing white light to a meadow.

The orb of light delivers you gently into the earth and nestles you among soft blades of grass.

As the orb slowly dissolves from around you,

You emerge from this internal metamorphosis and feel another embrace that catches you so beautifully.

It's the earth.

This earth starts to feel more like a launching pad,

Urging you to take flight.

As you take to the sky,

Your wings spread wide and you soar completely free.

You journey over various terrains,

Lakes,

Mountains,

Deserts,

Farmlands,

Oceans,

And valleys.

You gaze upon the tremendous offerings that Mother Earth supports with this overwhelming sense of beauty,

Appreciation,

And abundance.

You start to make your way back into the meadow.

You land back into soft blades of grass and rest into the earth with a better understanding of this vast universe,

Of its beauty and comfort for how the universe provides for all its creatures.

You bask in the glow of this knowledge and sweet release.

Allow the untethered nature of your free soul to slowly come back to your cocoon and rest back into your human body.

You curl up internally next to your heart,

Which reminds you that you are an I,

And it repeats back your sankalpa,

Your I am statement.

As you internally repeat your sankalpa,

You feel it start to invigorate all the cells of your body.

As the practice of yoga nidra comes to a close,

Expanded out of your cocoon,

The metamorphosis is now complete with loving,

Abundant energy returned back into your body.

Start to graze your thumb along your forefingers.

Draw a deeper breath into the lungs,

Breathing new air,

Fresh with resolution.

Maybe oscillate your head from left to right and forth,

Organic stretch to help break you free.

And as you're ready,

Roll onto your left side,

Pressed towards the earth.

As you're ready,

Come to a seated position.

As you walk through the rest of your day,

Remember this universe and this earth are so abundant,

And here to provide a life of abundance for you.

And so it is.

Thank you for joining me in your practice today.