Welcome.
Our yoga nidra practice will be reclined,
So I invite you to take time to prepare yourself and your space for practice.
Feel free to pause the recording if you need to get out any extra energy or grab a blanket or socks before we begin.
Please let go of any expectations and know that there is no right or wrong way to experience Nidra.
And while I have every intention to create a brave space for you,
Please know that Yoga Nidra is not trauma-informed.
And I trust you to make the right decision for yourself.
If you haven't already,
Please come to a fully reclined position.
And let's take a few moments to wiggle your fingers,
Your toes,
Roll your wrists,
Roll your ankles.
Rock your hips side to side,
Gently shake your head no,
And get out any last energy.
Ease into stillness.
Let's exhale everything out.
Take a deep inhale.
Hold and tighten from your toes,
Calves,
Thighs,
Belly,
Fist,
Squeeze shoulders,
Squeeze your eyes and the eye sockets.
Hold it and release with a sigh.
Let's take a few breaths here,
Inhaling 1,
2,
3,
4,
Pause.
Exhale 4 3 2 1 hold the breath out inhale 1 2 3 4 hold exhale 4 3 2 1 let's do one more round inhaling 1 2 for hold.
Exhale 4,
3,
2,
1 And we'll inhale to one strong,
Rich sound of om.
Exhale,
If you took a breath,
Strong inhale.
Aum And the journey of Yoganedra begins here and now.
Bring your awareness to your physical body.
Feel the weight of your body sinking into the ground,
The earth supporting you.
Bring your awareness to your breath.
Feel the air entering your nostrils on the inhale.
And that sensation on the exhale.
Allow your breath to be gentle and silent.
And in the silence,
Invite your sankalpa to come through.
And if your Sankalpa isn't clear,
That's okay too.
You can use a simple I am statement such as I am well or I am loved.
Imagine every cell of your body echoing your Sankalpa.
And with calmness,
Repeat your sankalpa silently to yourself.
And whispering it once aloud,
Bringing it to awareness.
Now bring your attention to the middle of your forehead Imagine and feel a healing light there.
And will begin to soften.
Starting with the forehead.
Imagine the right side of your forehead softening.
Soften the right eyebrow.
The right eyelid.
Your right eye in the socket the right side of the nose Your right cheek.
Right upper lip,
Right lower lip the right jaw.
And the whole front right side of your face is softened and filled with that healing light Wrapping to the back of the head,
The crown of the right side softens.
The backside of your right skull softens.
That healing light moves to your left side the back left side softens The crown of your left side softens.
The left side of your forehead softens,
Your left eyebrow.
Your left eyelids Allow your left eye to relax and soften in the socket.
Your left cheek the left side of your nose the left side of your upper lip,
And the left side of your lower lip.
Soften and release the left side of your jaw and the entire left side of your face is softened and filled with that healing light Soften your entire jaw.
Release the tongue from the roof of your mouth.
And from the crown of your head to the tip of your chin,
Your head is softened.
And filled with healing light and the light in the middle of your forehead glows even brighter Bring your awareness to the right side of your throat,
Feeling it soften.
The right side of your neck,
The left side of your neck,
And the left side of your throat softened and filled with healing light.
And that light expands into your torso,
Your right clavicle softens,
Your right shoulder softens Your right upper arm softens and the backside of your upper arm softens.
Moving to your right elbow it softens softening your right forearm and from your right clavicle all the way down to your right forearm is softened and supported by the earth your right wrist softens The top of your right hand softens.
The palm of your right hand softens.
Your right thumb softens Your first finger softens.
Your second finger softened.
Your third finger softened,
And your little finger softened.
Your entire wrist and hand are softened and filled with healing light.
And from your clavicle,
To your shoulder,
To your elbow,
To your wrist,
And the tips of the fingers on your right hand.
Softened,
Grounded and filled with that bright healing light and the light in the middle of your forehead glows even brighter The light moves to harmonize your left side.
The left side of your clavicle softens.
Your left shoulder softens.
The top side of your left forearm softens.
The back side of your left forearm.
Moving to your elbow,
Feel it soften and release.
Your left forearm softens.
And from your left clavicle,
To your shoulder,
To your elbow,
To your forearm.
Opened,
Released,
And supported by the Earth.
Your left wrist softens,
The top of your left hand softens,
Your left palm softens,
Your thumb,
The first finger on your left hand softening,
Your second finger,
Your third finger softens,
And into your pinky finger,
Your entire wrist and hand is softened and filled with that beautiful healing light Both arms and hands are aligned in ease and grace,
Supported by the earth,
And the light in your forehead glows even brighter.
Softening into that torso The right side of your torso softens,
Starting with that pectoral muscle.
The right side of your ribs soften,
Your right side softens,
The right side of your belly softens the right side of your lower back softens.
Your right back rib soften,
Your right shoulder blade softens and the entire right side of your torso softens.
And the light in your forehead glows even brighter.
Harmonizing with that left side your left pectoral muscle softens the front of your left rib soften your left side softens the left side of your belly softened your left lower back and your middle back soften Your left back rib soften,
Your left shoulder blade,
And your entire torso on that left side is softened.
Feel the entire torso softened and supported by the earth and the light in the center of your forehead glows even brighter imagine that light moving downward into your hips.
Your right hip softens.
The right side of your pelvis softened.
Your right glute softened.
The front of your right thigh softened.
Your inner right thigh softened.
The back side of your right thigh softened.
Your outer right thigh.
Your kneecap softened,
The backside of your right knee relaxed,
Released.
Your right shin softened,
Your right calf softened.
And from your right hip to your knee,
Down to your calf,
Released and softened.
That light moves into your ankle,
Releasing,
Softening.
The top side of your right foot softened your arch softened your heel on that right foot softened your right sole softened and each of your toes softened from ankle to the tips of your toes softened and released and your entire right leg from your hip to your knee to the tips of your toes softened,
Released and supported by the earth.
The light in your forehead glows even brighter.
Harmonizing with that left side your left hip bone softens your left pelvis softens softening your left glute Moving into the thigh,
The top of your left thigh softened,
Released.
Your outer left thigh,
Your inner left thigh,
And the backside of your thigh softened.
Your left kneecap behind your left knee.
Your left shin bone and your left calf.
And your entire left leg from your hip to your knee to your calf,
Softened and released.
Moving to your ankle that light glows in your ankle allowing it to soften top of your left foot softens.
The arch of your left foot softens,
Your left heel released the sole of your left foot,
Soften each of your left toes softened,
Released and your entire left leg from your hip to your knee to your calf to the tips of your toes softened,
Released and filled with that healing light and the light in your forehead glows even brighter.
Shift your awareness to your pelvis feel it stable and grounded and sensing that healing light here Bring your awareness up to the lower belly,
Three fingers below your navel.
See the healing light there glowing bright and bringing that awareness to the light in your navel Move your attention to the center of your chest,
Feeling spacious to stare as the light glows brightly.
And shifting the awareness to your throat center.
Notice the light there glow even brighter.
And moving up to the middle of your forehead.
Feeling peace and stillness as the light there grows even brighter.
And bringing your awareness to the crown of your head,
Sensing an expansiveness and from the pelvis to the crown you are filled with the warm healing light Feel your whole entire body harmonized from the crown of your head to the tips of your toes.
Each and every cell is filled with healing light and you are held by the earth.
Hear your sankalpa through every cell in your body.
And feel yourself softened and light and imagine that you're walking on the beach and it's a bright,
Clear day.
The sun is shining and it's warming your skin.
You can hear the crash of the waves beside you.
The sand is warm beneath your feet.
There is a gentle ocean breeze and you feel such a sense of tranquility Suddenly the fog rolls in and it's thick and dense.
You can't see the sun any longer and the air is cold.
You look over your shoulder and can't see the way you came.
Looking forward,
You hold your hand out in front of you and can't even see your fingertips.
You know that the day was getting late.
And the path down to the ocean was narrow and rocky.
You don't know if you should try to turn back,
Move forward,
Or wait it out.
And you begin to feel uncertain.
You take a few more steps and then you're on a different path.
You look around and you're in the middle of a redwood forest.
The trees are so tall you can't even see the sky.
The ground is wet beneath you and gives way with each step.
You walk up to the biggest tree you can see.
Raise your hand and place your fingertips against the bark,
Letting them glide down over the rough surface.
You marvel at the height of the tree.
And know that it must have gone through many storms to get as tall as it is.
You imagine it rooted deep into the earth,
Reaching up to the sky.
And you close your eyes for a moment,
Imagining yourself like the tree.
When you open them,
You're at the top of the tree,
Standing on a branch,
And you have to reach out and hold tight so that you don't fall over.
You glance the ground and fear rushes over you,
So you look ahead noticing that the sun has began to set.
And it's the most beautiful sunset you've ever seen.
The colors ranging from a goldenrod yellow to a brilliant orange,
A deep crimson.
And the most beautiful shaded purple you've ever seen.
Too quickly the sun completely disappears.
The moon is but a thin sliver in the sky.
The stars are almost entirely covered by the clouds.
In the distance,
You hear animal howling and you shiver.
Thankful you're not on the ground.
But you also know you can't spend the night in the tree.
No one knows where you are.
Slowly begin to lower yourself to the lower branch.
And suddenly,
You're standing on the top of a hilly,
Snow-covered mountain,
Surrounded by all of your best friends.
You're completely bundled up with a warm hat on your head and gloves on your hands.
And you're holding on to a red sled.
You put the sled on the ground and climb onto it.
One of your friends gives you a push and you're barreling down the hill.
Joy bubbles up in your chest and you laugh and laugh.
You're having a wonderful time.
You glance over your left shoulder to wave at your friends.
And when you turn back around,
Your sled is unsteady.
You're supposed to go straight,
But your sled veers to the right.
You've reached a tree line and your sled is gaining momentum.
Saplings are slapping you in the face.
The air has gotten colder.
And you can't hear your friends anymore.
You hit a rock and then you're flying through the air,
Your sled going one way,
You going another,
And you hit the ground face first,
Hard.
The wind is knocked out of you and you roll over swiping at your face to get the snow off it struggling for breath you hear a bird above you and you open your eyes and look up and there in the branch is a cardinal and it's singing and it is singing your Sankalpa.
And you feel the crisp air fill your lungs.
You feel yourself uplifted as that healing light fills you.
And everything around you sings your Sankalpa.
It's whispered on the wind.
The trees sing you your Sankalpa and the snow vibrates with the truth of your Sankalpa.
And suddenly you see the image of a beloved mentor.
And then you see the image of your younger cell.
Staring at you through the reflection of a mirror.
You see the image of a roaring bonfire,
The flames flickering up to the sky.
And then the image of glowing embers of the same fire.
You see the image of a bustling city and the vast expanse of a desert landscape.
You see the image of a tall mountain.
And the image of a deep valley.
And all these images fall away and you're surrounded by a warm,
Healing light.
A beautiful healing light and you take a deep breath feeling yourself expand and drawing in that light and around you vibrates the sound of your sankalpa.
With each breath,
You draw in your Sankalpa,
Bringing into every cell,
Every molecule of your body.
And with each exhale,
You feel it expand even more.
Eventually,
There is no distinction between you and the healing light.
You are the light.
You breathe in the sound of your sankalpa.
You breathe in the truth of your Sankalpa and you feel yourself expand beyond your physical body,
Expanding into the space around you.
You feel yourself transcend and you simply be.
And you simply be and the journey of Yoganidra.
Is now complete.
Hari Om Tat Sat Hari Om Tat Sat Hari Om Tat Sat.
I welcome you back into this room.
Back into this moment.
Take a deep inhale And exhale into a sigh.
Gently begin to wiggle your fingers.
Wiggle your toes.
Lightly making contact with your wrists and ankles.
And when you're ready.
Reach your arms overhead.
Draw your feet together and point and stretch in opposite directions.
And gently draw your knees into your chest if it's comfortable,
Wrapping your arms around.
And very lightly rock side to side.
Rolling over to your side.
And resting here with your eyes closed,
Using your hands as a pillow.
Allowing the practice to integrate.
And when you're ready,
On an exhale,
Gently push yourself up to a seated position.
Keeping your eyes closed.
And take a few moments to scan your body.
Notice how you feel physically.
Notice your sits bones against the ground.
And we'll meet in a round of Aum.
Exhale out.
Deep inhale.
Aum and hands coming to your heart Namaste I'd like to thank you for taking the time and giving yourself space for practice today.
If possible,
Please carry the stillness from practice with you throughout the rest of your day.
You may want to consider journaling about your practice or jotting down that sankalpa.
Thank you and enjoy your day.
