Hi,
I'm Katherine Lurkey.
Welcome to Yoga Nidra.
These are practices of wholeness and connection to the infinite.
Invite yourself here to illuminate your inner knowing,
Your truth.
Lay yourself down so that you can deeply rest.
As you settle yourself down,
In the grass,
On the sand,
Or on the floor,
Do so with intentional care and respect for yourself.
Invite in any props such as a blanket,
A pillow,
Or an eye mask to support you on your journey.
As you release your arms by your sides,
Let your feet flop open and close your eyes.
Do so with the awareness that each micro-adjustment will bring you greater ease and attunement to your own life force flowing through you.
Soften so much so that your breath is the only thing that carries you,
That fills you,
And releases you effortlessly.
Let your breath cycles plunge you into an increasingly greater presence now.
Simply breathing and being breathed as you continue to ride the effortless waves of breath of your own inner genius.
Feel your lungs pulsating,
Snuggling either side of your heart.
Settle here into the vast expanse of your heart.
And it is here that we begin the practice of yoga nidra.
Thank your steady beating heart and let this feeling of gratitude swell out from here into the rest of your circuitry.
And in this frequency of gratitude,
Begin to plant a seed of intention or sankalpa in the form of a positive,
Concise,
Present moment statement that begins with I.
For example,
I am healed,
Or I.
.
.
Repeat your heart's desire to yourself three times.
Believe it to be true right now with your whole heart and soul.
Know that you are enough,
Just as you are.
You are a being of light,
Of awareness.
Each cell in your body is aware of its miraculous design,
Pulsating with full intelligence.
Now breathe awareness into your cells,
Filling your cells with your own inner light.
This light reveals itself now as a clear,
White light.
The clear,
White light of awareness streams from your heart to your brow center.
It flows to your right temple,
Right cheek,
Down to your right shoulder.
Right side of the chest.
And spills down to your right upper thigh,
Right ankle.
Feel the whole right side.
Bathe your entire right side in your awareness now.
Whole right side engulfed in your energy.
The clear,
White light trickles to your left ankle.
Left upper thigh.
The light flows up to the left side of the chest.
Your left shoulder.
Up to your left cheek.
Then pours into the midbrain space between your ears.
Feel the whole left side.
Sense the entire left side of your body now.
Whole left side wrapped in your awareness.
Now feel the whole body cocoon.
Wash your body with your full awareness now.
Your entire body vibrating with energy.
Feel your whole body.
Whole body breathing effortlessly.
Steeped in your radiance now.
The clear,
White light of awareness runs along the inner river of your being.
Illuminating the central energy channel of your body.
The very center of you pulsing light from your core out in all directions simultaneously.
Flow your awareness back into your heart.
From your heart,
You sense your own wholeness.
And your ability to feel all the spectrums of your being.
And so you begin to journey from one end to the other.
Opening yourself to feeling through vibration,
Sound,
Color,
Texture,
Sensation.
Now,
What does it feel like to be scattered?
To have many ideas bouncing around?
How does it feel when you have various things calling for your attention?
Dispel this experience and return back to your heart.
What does it feel like to be clear and focused?
How does it feel to direct your attention to a particular task?
To your soul desire?
Let go of this feeling and journey back to your heart.
Gather your whole self right here,
Right now.
Feel your being,
Your inner and outer world completely in coherence.
Glide your attention from your heart to your brow center.
Bring yourself here,
Now,
To your pineal gland.
To this vast space of consciousness.
And ask your pineal gland to activate now.
Third eye back to your heart center.
From your heart to your brow center.
Slide once more from your brow center to land at your heart.
Begin to journey deeper into the vast portal of your heart to your soul.
As you connect to your soul,
Communicate,
Not necessarily in words,
But in feeling.
Feel into the depths of your soul.
And as you submerge yourself in the warmth and glow of your own soul,
Open up to simply listening,
Receiving.
Whatever may arise,
Allow it to be so.
Recognize this moment now as an opportunity for deep transformation.
Let it be exactly what you need.
Give yourself the time and space to feel.
Deeply rest in the vast spaciousness of your own heart and soul.
Dissolve into the infinite.
Let the whisper in your heart call you back into your body and your breath.
As you repeat your sankalpa once more.
Repeat it twice more.
Seal it now in truth.
The practice of yoga nidra is now complete.
Start to deepen your breath.
Begin to awaken your body by wiggling your fingers and your toes.
Circling your wrists and your ankles.
Stretch your arms overhead into a big full body stretch.
Crawl in towards yourself,
Heart cradled.
Thank yourself for showing up.
And then slowly rise up to a comfortable seat.
Bringing your hands together to your heart center.
Once more,
Awaken yourself to the gratitude within your heart.
And acknowledge your connection to your soul today in this way.
Thank you so,
So much for sharing your practice with me today.
Hari Om Tat Sat.
