Hello and welcome to this yoga nidra practice.
My name is Angela and I'll be guiding you on this journey that was designed to invoke cyclic harmonization from within.
So before we begin,
Make sure you have everything you need to support ultimate comfort for this experience.
A blanket,
A pillow for beneath your head and maybe one for under your knees,
And a cover to place over your eyes.
Settle in as you find yourself in Shavasana,
Lying down on your back,
Arms by your side,
Feet falling outwards.
Make sure your posture is comfortable enough to find stillness for the remainder of the practice as our intention is to not move as we allow the physical body to fall asleep.
Let my voice be your guide and set an intention now to remain aware throughout the practice.
Now feel the weight of your body on the surface you lie on.
Feel yourself completely supported and held.
Allow your body to completely relax.
All tension releases as you melt into the surface beneath you.
Notice that no effort is required to lie here.
Now bring your awareness to the music in the background.
Let the music fill your consciousness.
Now draw that awareness into the closest sound you can perceive,
Perhaps the sound of your own breath or your heartbeat.
Notice that no effort is required to listen.
Now become aware of awareness itself.
Consider that this awareness is the only part of you that has never changed while everything else has come and gone or altered with time.
Aware of awareness.
Notice that no effort is required to be aware.
Now bring your awareness to your breath and just gently observe.
Gentle breath.
Watch as each inhale turns into an exhale and each exhale turns into an inhale.
Watch for that subtle space in between inhales and exhales.
Notice the subtle space in between.
Notice that no effort is required to breathe.
You see our breath,
Its rise and its fall follows a cyclic pattern that can be found all through nature.
The moon,
Plant life,
Seasons and far beyond that all live in accordance to cycles.
We,
Especially as women,
Exist through cycles not only in breath but in sleep,
Menstruation and beyond that.
We have the capacity to live in harmony with nature's cyclic intelligence in much of what we do but our minds,
Our preferences,
Our resistance and the tendency to view ourselves as separate from nature often prevents this.
Our tendency to be caught up in an endless stream of thought instead of attuning to the present moment disconnects us from our innate cyclic capacity.
We end up forcing when we should allow,
Working when we should rest,
Clinging when we should release.
You see all things ebb and flow,
All things come and go.
When we embrace the present moment,
Harmonization becomes possible,
Intuition becomes clear and the path of least resistance begins to unfold in front of us.
Now draw your attention up to your third eye,
The space between your eyebrows and see here a pitch black sky the way it appears the night of a new moon,
Pure black.
And from this blackness slowly emerges a sliver of white glowing lunar light.
Slowly this sliver builds into a waxing crescent moon.
It continues to grow into a half moon.
Now to a gibbous moon.
It's almost completely full now.
And finally a full moon glowing a radiant white light.
Full moon completely illuminating the space of your third eye.
Now see this full moon slowly drop from your third eye down your throat finally landing in your heart space.
Full moon completely illuminates the home of your heart.
As you rest in the glow of the full moon,
Invite a feeling of peace and tranquility.
Here the practice of yoga nidra begins.
With your heart illuminated,
Let a sankalpa rise from within.
An I am statement that reflects your heart's deepest desire or is an antidote to your greatest limiting belief.
Let it come forth from your heart.
Once you find your intention,
Let it resonate through your whole being,
Filling your consciousness as you repeat it to yourself three times to seal it with the universe.
Once again see that full moon in your heart and watch it shrink down into a small orb of white light.
Draw that orb of white light up into the space between your eyebrows,
The third eye.
We'll now rotate consciousness throughout the body.
As I direct awareness to each body part,
Imagine this small orb of white light illuminating it.
Bring the orb of light to your right thumb,
Your index finger,
Middle finger,
Ring finger,
Pinky finger.
Orb of white light in the palm of your hand,
The back of your hand,
Your wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Under arm,
Right side of the rib,
Waistline,
Thigh,
Knee,
Lower leg,
Ankle,
Top of your right foot,
Sole of your right foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
And little toe.
Now hold the entire right side of your body in your awareness.
See the whole right side lit up with white orbs of light.
Whole right side of the body.
Now move your awareness to your left thumb,
Index finger,
Middle finger,
Ring finger,
Pinky finger.
White orb of light in the palm of your hand,
Back of your hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Under arm,
Left side of the rib cage,
Waistline,
Thigh,
Kneecap,
Shin,
Ankle,
Top of your left foot,
Sole of your left foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
And baby toe.
Now feel the entire left side of your body with your awareness.
Whole left side lit up with white orbs of light.
Whole left side of the body.
Now to explore the back plane of the body,
Moving from right to left fairly quickly.
Feel the sole of your right foot,
The sole of your left foot,
The soles of both of your feet together.
Feel the back of your right heel,
The back of your left heel,
Both heels together.
Right calf,
Left calf,
Backs of both calves together.
Feel the back of your right knee,
The back of your left knee,
The backs of both knees together.
Feel your right hamstrings,
Your left hamstrings,
And now both sets of hamstrings together.
Feel your right buttocks,
Your left buttocks,
And both sides of your buttocks together.
Feel the back of your pelvis,
The lower back,
The middle back,
The upper back.
Feel your right shoulder blade,
Your left shoulder blade,
And both shoulder blades together.
Feel the back of your right arm,
The back of your left arm,
And both arms together.
Feel the back of your neck,
The back of your head,
The crown of your head.
Now feel your entire back body together.
Now white orb of light moves to the crown of your head,
Your forehead,
Your right eyebrow,
Your left eyebrow,
And now both eyebrows together.
Orb of light at the brow center,
The right eyelid,
The left eyelid,
And both eyelids together.
Feel your right eyeball,
Your left eyeball,
And both eyes together.
Feel your right nostril,
Your left nostril,
And now both nostrils together.
Feel the bridge of your nose,
The tip of your nose,
And now feel your whole nose together.
Feel your upper lip,
Your lower lip,
Both lips together.
Feel your chin,
Feel the right side of your jaw,
The left side of your jaw.
Feel both sides of your jaw together.
Now feel your whole face,
Whole face.
Feel the right side of your head,
The left side of your head.
Now feel both sides of your head together.
Feel the right side of your throat,
The left side of your throat,
And feel your whole neck and throat together.
Feel your right collarbone,
Your left collarbone,
And both collarbones together.
Feel the right side of your chest,
The left side of your chest,
And now feel the whole chest together.
Feel the area of your abdomen from your ribs to your belly button.
Feel your lower belly,
Your pelvis.
Feel both thighs,
Both kneecaps,
Both shins,
Both ankles,
The tops of both of your feet.
Now feel your right leg from your toes to your hip,
And feel your left leg from your toes to your hip.
Now feel the entirety of both of your legs together.
Now feel your right arm from your fingertips to your shoulder,
And your left arm from fingertips to shoulder.
Now feel both arms together.
Hold both your arms and your legs and your awareness,
And now add your entire torso and your head.
Now feel and sense your entire body.
Your whole body fills your awareness.
See your whole body illuminated by white orbs of light.
Whole body awareness.
Now shift your awareness to the space outside your body.
Now feel the space within your body,
And now feel the space inside and outside of you at once.
Notice that the space within you is the same as the space outside of you.
Feel the space.
Now visualize a violet light right at your hairline.
Violet light at your hairline.
Now the violet light moves to each of your eyebrows.
Violet light at each of your eyebrows.
Violet light moves to each of your cheeks.
Violet light at each of your earlobes.
Violet light moves to your lips,
The back of your neck.
Violet light.
Now the violet light moves to each nipple,
The navel.
Violet light illuminating the navel.
Now the violet light moves to the clitoris.
Violet light at the vaginal opening.
Each inner thigh lit up in violet light.
Feel the sense of your energetic body expanding.
Now bring your awareness to the space between your eyebrows.
All attention on the space between your eyebrows as we prepare to move through opposite pairs of emotions.
I'll name a feeling and invite you to let that feeling briefly become your experience.
Try not to attach any memory to this feeling,
But instead experience it in its pure form.
What does it feel like to resist?
To be in a state of resistance to what you're experiencing.
Let the feeling of resistance wash over and fill you.
Now let that go.
What does it feel like to surrender?
To be completely and utterly surrendered to all that is.
Let the feeling of surrender wash over and fill you.
Now let that go.
Bring your awareness back to your brow center.
What does it feel like to cling?
Let the sensation of clinging wash over and fill you.
Now let that go.
What does it feel like to release?
Let the sensation of releasing wash over and fill you.
Now let that go and bring attention back to your brow center.
Now feel yourself completely whole.
Feel the resonance of wholeness completely fill your consciousness.
All parts of yourself harmonized and integrated.
Wholeness.
Now bring your awareness back to the space between your eyebrows,
Preparing yourself for a visual journey.
You feel the warmth of sunshine on your skin and its golden light shining through your eyelids as you awaken and find yourself lying in a wooden canoe that sits where a river meets a forest path.
You slowly rise and carefully step onto the ground.
Looking up you see a beautiful canopy of trees that line the path before you.
You begin to walk,
Noticing the feeling of the earth under your bare feet with each step.
You see the greens of the forest all around you.
The golden sun rays shining through the spaces between trees.
Butterflies fluttering all around.
You hear the songs of birds,
The rustle of leaves,
The humming of insects,
And the whistle of the wind.
You continue to walk taking in the sights and sounds of the forest.
As you continue to walk you approach a magnificent tree covered in vibrant flowers.
One particular flower catches your attention as it falls from a branch and glides effortlessly through the air until softly landing on the ground.
You notice a small seed has fallen from the flower and then as if in fast-forward a tree begins to grow in front of you.
Before your eyes the seed begins to form a root system.
Leaves begin to sprout and come through the ground quickly forming a thin chunk.
Then branches,
Leaves begin to sprout in clusters as the tree grows taller,
The trunk grows thicker and sturdier,
The branches more expansive until completely full of leaves and flowers blooming all over.
You gaze at this beautiful tree that has reached full maturity before you and as you gaze at the tree you notice a flower has fallen from a branch.
You watch as it makes its way gently to the ground and as it lands you take notice of the seed that has fallen out and onto the ground.
Recognizing the life cycle you just witnessed you continue walking the path.
As you walk the Sun begins to set and you look up to see an array of oranges and pinks fill the spaces in between the branches above you.
The colors begin to dim until darkness fills the sky.
Now the only light that remains is the radiant glow of the full moon that sits high up in the sky ahead of you illuminating the path you walk on.
Its radiant light draws you in as if inviting you personally closer to it.
Feeling this pull you continue down the path to the moon.
As you get closer you notice up ahead of you the path ends and you have returned to the very river you awoken on.
The river is now luminescent glowing bright blue and you see hundreds of exotic flowers and the greenery and trees that line it also glowing.
You notice the canoe you had awoken on still remained and you decide to sit down.
You sit down and take in the view that lies ahead of you a truly enchanted forest.
The flow of the river begins to carry you and this canoe downstream towards the full moon.
You reach your fingertips down and they graze the surface of the cool glowing water.
You feel completely supported and lie down gazing at the sky full of stars above.
As you move down the river you hear the sounds of the forest surrounding you,
The rushing water,
The sounds of trees swaying in the light breeze,
Leaves rustling.
Now the full moon is directly above you.
Your awareness is completely on the full moon shining brilliant white light as you continue to float down this river.
You notice that the moon is beginning to wane,
To become smaller and as it does the forest surrounding you becomes increasingly dimmer.
The full moon becomes a gibbous moon.
It continues to fade until it reaches a half moon.
Continuing to shrink it now appears as a crescent moon and finally the forest is almost completely dark as only a sliver of white lunar light remains.
You realize you are approaching the path where your river journey began.
As the moon reaches its final sliver of light,
The canoe stops at the point where the forest meets the river again,
Resting right where you began.
The moon has now completely faded.
Feeling completely supported you gently shut your eyes and as you drift away so do the sounds of the forest.
You find yourself in pure darkness,
Pure silence.
There's nothing to see,
There's nothing to hear and in the diminishing of sensory experience your sense of awareness is heightened.
It is profound.
You feel yourself as the pure consciousness that is prior to all things experienced,
Even prior to thought.
You're left with nothing to perceive except your own sense of existence,
Your own feeling of aliveness.
Feel your own sense of existence.
You feel yourself as pure consciousness itself,
Pure presence and you remain here.
Slowly becoming conscious of your physical vessel again you find your attention back at your heart space and here where it was once illuminated with the glow of a full moon you find darkness.
Not the darkness of nothingness but the darkness of the new moon,
Of potentiality for a new beginning and a new birth.
Your sankalpa emerges once again.
You let it fill your consciousness completely as you speak it to yourself three times with complete conviction.
The practice of yoga nidra is now complete.
Start drawing your awareness back into your body,
Gently breathing energy back into it as it slowly awakens.
Begin to become aware of any sounds that surround you and once again feel your body supported by the ground beneath you.
Wiggle your toes,
Your fingertips and then slowly bring your arms above your head for a deep stretch.
Take a deep belly inhale and then a big vocal exhale.
Roll on to any side into fetal position,
This pose symbolizing a rebirth,
The completion of this inner journey.
When you're ready gently push yourself up to a seat.
Take both hands and prayer at your heart and show yourself gratitude for this deep inner work.
It was truly an honor to guide you.
Hari Om Tat Sat.
