Yoga Nidra | The Journey Inwards

Welcome to this yoga nidra.

Make sure that your body feels settled,

Feels comfortable and giving it the space to really lend.

Lend in a position where you feel safe,

Where you feel supported,

Where you feel like you could ease into this moment of rest and if your eyes are still open,

You can gently allow them to close.

With closed eyes,

Just notice how that helps you to bring your focus more towards what's happening internally,

To your internal landscape.

Feeling the whole body as you lay here from within and while feeling into the body,

The whole body is really resting in this embrace of the earth.

So can you allow a full surrender into that support,

Complete feeling of letting go.

There's no need to hold the body up,

There's no need to use any of your muscles,

You can release into the earth and into this present moment.

Allowing your breath to release into the earth as well.

Every exhale is a deeper letting go into the weight of the body,

Into the support of the surface beneath you,

Whole body softening as you arrive here completely,

Feeling the legs become a little heavier,

The hips becoming heavy,

The whole back resting into that surface beneath and both arms becoming a little heavier with every exhale,

The back of the head is resting down.

You really feel the whole back of the body,

From the back of the head all the way into the backs of the heels,

Completely soften,

Melt into the ground.

You are just here,

The body just resting down.

There is never a goal in Yoga Nidra,

So you can just allow any expectations to slowly drift off,

Release out of the body,

Out of the mind.

There is no goal,

Just open to whatever it is that will arise during this practice.

Just open to the way the breath flows right now.

Can you fully receive that?

How is your breath flowing in this moment?

Can you feel the subtle waves?

Can you feel how there's no doing in that breathing?

How it's just coming to you?

There's no need for you to step in or control.

The breath just arises.

Now feel into the whole body,

Feeling into the entirety of the body,

Crown of head to the tips of the toes,

Your body completely.

Feeling the whole body resting here.

Feeling the radiance of the body.

While feeling into the whole body,

We're going to connect to your sankalpa.

If you don't have a personal sankalpa yet,

You can use I am at ease.

Let's connect to either that personal one or the one I just gave you three times in a moment by feeling into the whole body and not just mentioning the words,

But really letting the echo of these words be felt in the whole body.

Feeling it really as an embodied state of being.

Let's repeat your sankalpa now three times.

Feeling that vibrate in the whole body.

And from full body awareness,

Let's flow awareness into the right thumb.

All that awareness just within the right thumb,

The index finger,

Middle finger,

Ring finger,

Little finger,

Tips of the fingers,

Spaces in between the fingers,

Palm of the right hand and the back of the hand,

The wrist,

Forearm,

Elbow,

Upper arm,

Right shoulder,

Armpits,

Right side of the ribs,

Right waist,

Hip,

Upper leg,

Ankle,

Heel,

Sole of the foot,

Top of the foot,

All five toes of the right foot,

Whole right side of the body.

Full awareness into the left thumb,

Index finger,

Middle finger,

Ring finger,

Little finger,

Tips of the fingers,

Spaces in between the fingers,

Palm of the left hand,

Back of the hand,

Left wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Left side of the ribs,

Waist,

Upper leg,

Lower leg,

Sole of the foot,

Top of the foot,

Left toes,

Whole left side of the body at once.

I feel both arms at the same time,

The full shape of both arms,

Both hands,

Left and right hand,

Completely filled with awareness.

The middle of both palms of the hands,

Awareness concentrated in those two points.

Now feel the middle of the heart,

Middle of the heart and both palms of hands at the same time.

Now feel the whole heart space,

The whole chest,

The whole belly,

Both legs at the same time,

Both feet at the same time and the middle of the soles of both feet,

Full awareness in those two points.

Feel the potency of the energy here,

Middle of the heart space and the middle of the soles of the feet at the same time.

The middle of the palms of the hands,

Middle of the soles of the feet and the middle of the heart all at once.

Feel the whole heart space again,

Feel the area of the throat,

Tip of the chin,

Both lips,

The teeth and the gums,

Inside of right cheek,

Inside of left cheek,

Tip of the tongue,

Middle of the tongue,

Base of the tongue,

Tip of the nose,

Right cheekbone,

Right eye,

Right temple,

Left cheekbone,

Eye and temple,

Point in between the eyebrows,

Back of the head,

Space between the points between eyebrows and back of head,

Right ear and left ear,

The space between both ears,

Space between third eye and back of head and space between both ears at the same time.

Now feel the crown of head,

The space just above the crown of head,

Feel the back of the head and the space between the back of the head and the surface beneath you.

Feel both shoulder blades and the space between the shoulder blades and the surface beneath,

Feeling the whole spine including the back of the skull,

Feeling the weight of the hips,

Feeling both arms and both legs at the same time,

Feel the space of the heart and from there feel the whole body at once.

The radiance of the whole body.

Notice how deeply you can feel into the entirety of the body.

Now bring full awareness into the third eye space in between eyebrows,

Full awareness concentrated in this third eye space.

And while feeling into this,

Notice the flow of breath,

Effortless flow of your breath,

No doing,

Just allowing.

And only on your next natural arising exhalation,

You move awareness from the third eye all the way towards the back of the head.

And then as you inhale,

Move awareness from back of head into the third eye space again.

And you continue that movement,

Every exhale bringing awareness all the way into the back of the head where the occipital lobes are.

And then as you inhale,

You rise awareness all the way to the front in between eyebrows,

Feeling the third eye space.

Moving awareness and breath back and forth.

You feel the energy moving through the space of the head.

And you might even feel the energy move a little bit outside of the space of the head,

A little bit in front of the third eye.

And as you exhale,

A little bit behind the back of the head.

Awareness and breath moving back and forth.

Release this exhalation as you keep awareness within the space of the head.

Feeling the void inside the head.

Infinite space inside the head.

As a vast night sky.

Boundless space inside the head.

Now feel or see the body standing in water.

Dark blue water.

It's coming just above the knees.

A comfortably warm water that you're standing in while holding three really,

Really heavy rocks.

Standing in dark blue water that reaches all around you.

Infinite dark water all around.

While in your arms holding those heavy rocks.

You feel the weight of those rocks.

Deeply grounding you down.

Now drop one of those rocks within the water.

As you notice it sinking down through that vast ocean.

That rock completely disappearing into the water.

As you feel a sense of lightness releasing that weight.

Just two rocks in your arms now.

Notice the difference in weight.

Release now yet another of those heavy rocks into the water.

Let it drop down and sink deeply.

Let it disappear into that vast dark water.

Notice again the difference in weight.

Standing here just with one rock in your arms.

Let's release that final rock into that dark ocean.

All rocks,

All weight are gone.

Released into the ocean.

Notice the lightness.

Notice the ease in standing here.

Feel the whole body now.

Feel the whole body laying here touching the surface beneath you.

Whole body in this present moment.

A body sinking into deeper states of rest.

Body opening up to what's here.

Now within this deep restful state of the body.

Awaken the feeling of what it's like to be in resonance.

To feel a sense of harmony within the body with something or someone.

What's it like to feel beautifully aligned with energy,

Ideas or emotions at play.

It's almost as if it vibrates at the same frequency as your inner being.

It's a profound attunement to a situation,

A person.

Feel what it's like to be in sync.

What's it like to be in resonance,

In harmony.

To feel aligned.

Now awaken the opposite feeling of that.

Being in dissonance.

When you feel out of sync.

Quite disconnected from the situation,

Something,

Someone.

Feelings of friction or maybe tension.

There's not harmony,

There's more of a clash.

As if you hear a note in a song that doesn't fit.

What is it like to be in dissonance?

Let's again awaken the sensation of being in resonance,

Harmony.

Notice it within your body.

What is this like?

No need to give it words.

Just notice.

Let it be an imprint.

An awakened dissonance again.

Being out of sync,

Out of harmony.

What is this like?

Now let's awaken both these sensations,

These states of being at the same time.

Both resonance and dissonance within the body experienced at the same time.

Without thinking about it.

Just allowing both to be here.

Resting within the state where all can be present at once.

Can you surrender into that deep level of relaxation where all is present?

Allow your full awareness now to the middle of the heart.

Full awareness into the space of the middle of the heart.

With each coming exhalation,

We're going to allow awareness to sink a level deeper into the awareness of the heart.

Each time you exhale,

It's as if you're stepping down into a ladder.

Moving down one step at a time.

Every exhale.

Deeper and deeper into the space of the heart.

Each exhale moves you down a layer,

A step on that ladder.

Until you notice that that ladder is bringing you into a dark cave within the heart.

You're moving down further and further into this dark cave of the heart.

Last step into the depth of the cave in your heart.

Arriving there.

Within the deepest depth.

Noticing what that cave is like.

What does it feel like to be here?

Are there sounds in the cave that you can hear?

Can you feel the sides and the rocks of the cave?

Is there water?

Is it big or small?

What does it feel like to be in this dark cave?

Now you notice a tiny light,

A white light all the way in the distance of your cave.

Slowly we're going to move towards that light.

Make your way towards that light as it starts to become bigger and bigger as we come closer.

That light starts to become closer and bigger and bigger.

As you get closer and closer,

That white light really starts to light up the whole cave.

So close to that white light.

Notice that light so close now that you can step into that white light.

Notice that you can merge with that white light in this cave.

Absorbed by this light.

Becoming that light.

Arriving in this boundless white light in the depth of the heart cave.

Feel the infinite radiance of being this light.

Feel what's moving through you.

Feel the inner knowing of this boundless light body.

Feeling a deep sense of trust that all is here within you always.

Feel the power of that deep inner knowing.

That inner knowing that's here always.

Within your light body,

Feel into the lower belly,

The heart,

And the middle of the head.

Feeling all three at once.

The void within the light body,

In the heart,

The belly,

And middle of head.

Feel the void of the whole body.

The void of endless space all around.

Floating as formless awareness in the boundless voice of space.

Being lovingly aware of awareness itself.

All awareness into the middle of the heart again.

All awareness within the heart.

And the same way we've entered the depth of the heart,

We're going to climb out again.

So with every inhale,

You feel yourself really ascending out of the depth of the heart as if climbing a ladder.

With each inhale,

You feel yourself arising and at the same time arriving within the physical body a bit more.

Every inhale,

Rising you up a little bit more.

Taking one step on the ladder with every inhale.

Feel the body becoming more solid,

More grounded.

Just making your final last step on that ladder.

And feel the whole body again.

Notice what it's like to be within your body in this moment.

All awareness within the whole body.

As we come to the moment to connect to our Sankalpa again.

As we bring awareness in the full body,

It's time to allow that seat to drop within the fertile grounds of this state of being.

Repeat your Sankalpa three times now.

Aware of the imprint of your Sankalpa within your resting body.

Notice the solidity of the body,

Its weight.

Notice how it's touching the surface beneath you.

And start to flow a little bit more of a wakeful energy through the body.

What is it like to wake the body up a little from the inside out?

Starting to bring some aliveness with your awareness into fingers and toes.

Aliveness within the breath maybe.

Start to deepen your breath a little.

And while we're bringing the body,

The mind,

The whole structure of our being more into this present moment again.

Into a wakeful state of being.

See if you can really linger within that state of rest,

Relaxation,

The state of your energy that you created.

While we start to bring some tiny movements back.

Fingers and toes maybe moving the face a little.

Staying really simmering within that state as you maybe give yourself a nice long stretch out.

Before gently rolling over to the right side of your body.

And just staying there for a moment.

In this safety of this side lying position.

And really consciously with a present mind transitioning back into a more wakeful state of being.

Into the rest of your day.

Bringing with you just a little bit of this present awareness.

This state of deep rest you've created within.

I wish you a beautiful rest of your day.

Thank you.