Yoga Nidra: Sensory Dream Journey

Welcome to your practice of yoga nidra where we'll embark on a journey into the boundless realm of your imagination.

Before we begin ensure you are undisturbed,

Silence your phone and create a space of peace and quiet where you can delve into the depth of your inner world.

Lie down on a comfortable surface,

Allowing your spine to rest in its natural position like a gentle wave.

You may wish to cover yourself with a light blanket to stay warm and cozy during the practice.

Rest your arms alongside your body with your palms facing up as a gesture of receptivity and openness to the images and sensations that will unfold.

Allow your legs to stretch out,

Falling comfortably to the sides,

Releasing any tension and inviting a sense of ease.

If you're pregnant,

Find a comfortable side-lying position,

Supporting your body with pillows as needed,

Ensuring a sense of comfort and stability.

Now gently close your eyes and keep them closed throughout your practice,

Allowing your senses to turn inward and your mind to quiet down.

Yoganidra is a dynamic sleep,

A state of conscious deep relaxation where we hover between waking and sleeping.

On this threshold we touch the subconscious and unconscious dimensions of our mind,

Accessing a deeper level of awareness where creativity and intuition reside.

We train ourselves to let go,

To release tension and contraction in both body and mind,

Creating space for profound relaxation and insight.

Emotional tension,

Suppressed feelings and anxieties are loosened,

Allowing a sense of calm to wash over you,

Preparing the ground for vivid visualizations.

To create a peaceful world,

We must first find peace within ourselves,

Bringing our own body and mind into harmony.

Stay present and listen to the sound of my voice guiding you deeper into relaxation as we prepare to embark on a journey of inner imagery.

Now take a few deep breaths,

Releasing any residual tension and allowing yourself to be fully present in this moment,

In this practice,

In this exploration of visualization.

Let's plant a seed of intention,

Your sankalpa,

To guide your practice.

A sankalpa is a positive affirmation,

A heartfelt resolution expressed in the present tense as if it's already happening.

It's a powerful tool for transformation,

A way to align your mind and heart with your deepest desires as you prepare to create and explore your inner world.

Choose a sankalpa that resonates deeply with your heart,

One that inspires and uplifts you.

Or maybe you already have your own sankalpa for your yoga nidra practice.

Now gently repeat your sankalpa three times,

Silently in your mind,

With full trust and firm confidence.

This sankalpa is like a seed that you plant in well-prepared soil,

The fertile ground of your subconscious mind,

Ready to blossom into the reality you envision.

What you manifest in this way will realize itself in your life through the power of your focused intention and creative visualization.

We'll now begin a journey of awareness through the body.

Bring your awareness to different parts of your body.

Please repeat the name of the part of your body quietly in your head.

You can also imagine letting your breath flow through this part of your body.

Feel this part of your body,

But don't move.

Your perception should move quickly through your body and not linger.

This way consciousness is transformed into life energy,

The prana.

In yogic philosophy,

Prana is the vital life force energy that flows through all living beings.

It's the subtle energy that animates us,

Sustains us,

And connects us to the universal energy field.

By moving your awareness quickly through your body,

You awaken and activate this prana,

Stimulating its flow and enhancing its circulation throughout your entire system.

Circling your perception creates an energy band that runs through the entire body.

Imagine this energy band as a vibrant current of light flowing through every cell,

Organ,

And system within you.

This energy band revitalizes and rejuvenates your entire being,

Promoting a sense of wholeness,

Vitality,

And deep connection to your inner self.

We start on the right side.

Right hand thumb.

Index finger.

Middle finger.

Ring finger.

Little finger.

Palm of the hand.

Back of the hand.

Wrist.

Forearm.

Elbow.

Upper arm.

Shoulder.

Right armpit.

Right side of the chest.

Right waist.

Right hip.

Right thigh.

Right heel.

Sole of the right foot.

Top of the right foot.

Right big toe.

Second toe.

Third toe.

Fourth toe.

Little toe.

Feel the whole right side.

The whole right side.

The whole right side.

Then move your attention to the left side of your body.

Left hand thumb.

Index finger.

Middle finger.

Ring finger.

Little finger.

Palm of the left hand.

Back of the hand.

Left wrist.

Forearm.

Upper arm.

Left shoulder.

Left side of the chest.

Left waist.

Left hip.

Left calf.

Left ankle.

Heel.

Sole of the left foot.

Top of the left foot.

Left big toe.

Second toe.

Third toe.

Fourth toe.

Little toe.

Feel your whole left side.

Your whole left side.

Then move your attention to the back of your body.

Right heel.

Left heel.

Right calf.

Left calf.

Right thigh.

Left thigh.

Right buttock.

Left buttock.

Lower back.

Middle back.

Upper back.

Entire spine.

The entire spine.

Right shoulder blade.

Left shoulder blade.

Back of the neck.

Back of the head.

Crown of the head.

Feel the whole back of your body.

The whole back of your head.

The whole back of your body.

Then move your attention to the front of your body.

Forehead.

Right temple.

Left temple.

Right eyebrow.

Left eyebrow.

The space between the eyebrows.

The space between the eyebrows.

Your right eyelid.

Left eyelid.

Right eye.

Left eye.

Right ear.

Left ear.

Right nostril.

Left nostril.

Right cheek.

Left cheek.

Nose.

Tip of the nose.

Upper lip.

Lower lip.

Both lips together.

Your chin.

Jaw.

Throat.

Right collarbone.

Left collarbone.

Right side of the chest.

Left side of the chest.

Upper abdomen.

Navel.

Lower abdomen.

Right groin.

Left groin.

The pelvic floor.

Feel the whole front of your body.

The whole front of your body.

Your whole right leg.

The whole left leg.

Both legs together.

The whole right arm.

The whole left arm.

Both legs together.

Both arms together.

The whole back.

The whole chest.

Your whole head.

Whole body.

Your whole body.

Your whole body.

Please stay awake and present.

Now gently guide your attention to the space behind your closed eyes.

Imagine a screen like a movie screen,

Big and wide,

Filling your vision.

In the Vedic tradition,

The space is considered a sacred canvas where the mind can paint its desires and intentions.

By visualizing our aspirations,

We plant the seeds for their manifestation,

Aligning our thoughts and emotions with the outcomes we seek.

Focus on this screen and notice what appears.

There may be colors,

Patterns,

Or light.

Each image carries a symbolic message from the depth of your subconscious,

Offering insights into your deepest desires and potential for transformation.

Whatever you see is okay.

Just notice it without judgment or attachment.

When you practice detached observation,

You allow the images to flow freely,

Revealing their wisdom and guidance without interference from the conscious mind.

Keep looking at this space without judging or attachment.

Without holding on.

If thoughts come,

Let them float by like clouds without engaging with them,

Without getting carried away.

This practice helps to quiet the mental chatter,

Creating space for deeper insights and intuitive guidance to emerge.

Keep watching the space with a calm and open mind.

Notice how the space is quiet,

Receptive to the messages that arise from within.

I will now name specific images.

Envision them on the level of emotion,

Memory,

And imagination as best you can.

Image to image as soon as you hear it,

Allowing the images to flow freely across your inner screen.

Sun shining overhead,

Warming your face.

Birds singing a sweet melody in the trees.

A gentle breath rustling through leaves.

A bouquet of flowers,

Their vibrant colors and fragrant scent filling the air.

Bees buzzing lazily among the blossoms.

A tall coconut tree swaying gently in the wind.

A thick,

Lush forest,

Sunlight dappling through the canopy.

Cool,

Clear water flowing in a crystal clear stream.

Warm sun on your skin,

A feeling of gentle warmth and nourishment.

A relaxing afternoon,

Spend in a hammock swaying gently.

Animals playing in a fresh stream,

Their joy and vitality radiating outwards.

Warm,

Damp air after a summer rain.

The sound of leaves crunching under your feet as you walk through the forest.

A majestic waterfall cascading down a rocky cliff.

A vibrant rainbow arching across the sky,

A symbol of hope and renewal.

Laughing with friends,

Sharing stories and creating memories.

A warm embrace from a loved one.

The sound of children playing,

Their laughter echoing through the air.

A cozy gathering around a campfire.

Dancing freely to your favorite music.

The feeling of sand between your toes as you walk along a beach with loved ones.

Sharing a delicious meal with family and friends,

Savoring each bite.

The feeling of accomplishment after completing a challenging task with a team.

A heartfelt conversation with a dear friend,

Feeling deeply connected and understood.

The joy of giving and receiving acts of kindness,

Feeling the warmth of human connection.

The taste of ripe fruits on a tree,

Juicy and sweet.

The smell of freshly baked bread,

Warm and comforting.

The sight of a starry night sky filled with wonder and awe.

Warm summer rain gently falling on your skin,

Refreshing and cleansing.

A cat relaxing in the shade.

The vibrant colors of a sunset painting the sky.

A beautiful garden path leading to a hidden oasis.

A large field of golden crops swaying in the wind,

A symbol of abundance and prosperity.

The sound of my voice guiding you deeper into relaxation.

Your body lying on the floor.

The gentle rise and fall of your breath.

A deep sense of peace and tranquility.

The feeling of your heartbeat.

A quiet mind free from thoughts and distractions.

The awareness of your inner strength.

And resilience.

A feeling of gratitude for all the blessings in your life,

Big and small.

The knowing that you are exactly where you need to be.

Stay awake and present.

And as we begin to transition out of your visualization journey,

Let's repeat your sankalpa.

The seed of intention that you planted at the beginning of your practice.

Gently bring your sankalpa back to mind and repeat it three times silently in your head with conviction and trust.

Feel the power of your sankalpa resonating within you,

Strengthening your resolve and guiding you towards its realization.

Carry this sankalpa with you as you move through your day,

Allowing it to inspire your thoughts,

Words and actions.

Let's begin to ground ourselves back into the present moment.

Bring your attention back to your breath.

Feeling the gentle rise and fall of your chest.

The expansion and contraction of your abdomen.

Notice the coolness of the inhale and the warmth of the exhale.

Beware of this subtle rhythm that anchors you in this present moment.

Feel the gratitude for this breath,

This life force that sustains you and nourishes every cell in your body.

Become aware of your physical body resting comfortably on the floor.

Feel the sensations of your body,

The weight of your arms and legs,

The softness of your clothing against your skin.

The gentle touch of this surface beneath you.

Bring your attention to the places where your body connects with the floor.

The back of your heels.

Thighs.

Buttocks.

Shoulder blades.

Hips.

Hands.

And the back of your head.

Feel the gratitude for this body,

This vessel that carries you through life,

That allows you to experience the world in all its beauty and wonder.

Reflect on your experience during this practice.

Has anything shifted within you?

Or an insight emerged?

An emotion being released?

Perhaps a sense of appreciation has deepened?

Or a feeling of abundance has blossomed?

Allow yourself to savor these insights.

These moments of clarity and connection.

Now with your eyes still closed,

Visualize the space around you.

Imagine the room where you are practicing.

The objects within it.

The walls.

The ceiling.

The floor.

Feel the gratitude for this space where you can connect with yourself,

Where you can cultivate peace and gratitude.

And when you feel ready,

Slowly begin to deepen your breath and gently awaken your body.

Wiggle your fingers and toes.

Circle your wrists and ankles.

Then stretch your arms overhead.

And slowly open your eyes.

And when you feel fully present,

Carefully roll over onto one side.

And then gently push yourself off the floor with your hands,

Allowing your head to come up.

The practice of yoga nidra is now complete.