Namaste,
This is Debbie.
I will be guiding you in this practice which focuses on breathing around the heart center and imagining a stream of rose quartz crystals weaving their healing properties through the body in the rotation of consciousness.
A mystic visualizing journey through a forest in the Scottish Highlands.
Prepare yourself for Yoganidra.
Sanchita Nanda,
The ancient Sanskrit word describes Yoganidra.
Sam for truth,
Chit consciousness,
Ananda bliss and joy.
Prepare your Yoganidra nest on the ground with some padding beneath you,
A pillow to support your head,
A blanket or bolster under your knees to relieve stress on the lower back,
A light covering or blanket as your body may cool during the practice,
Perhaps an eye pillow for your eyes.
Now settle down into Shavasana with your arms out by your side,
Palms up if that works for you,
Your feet hip distance apart and falling out to the side.
Can you notice the sounds around you?
What about smells?
Can you feel the room around you?
Now bring your attention to the natural breath.
Breathe in,
Breathe out,
The natural breath.
Is there anything you can do to make yourself even a little bit more comfortable?
Maybe put your feet on the ground and lift your hips.
Pull your spine long and settle back down.
Open your jaw and move it back and forth.
Now release.
Nod your head back and forth a bit.
Lift it a little and stretch your neck long.
Then lie it back down with your chin a little lower than the forehead.
Bring your attention back to the natural breath.
And now can you come up with a touchstone for this practice?
A touchstone is a phrase or mantra that sets your intention for focusing,
Such as,
I am practicing Yoga Nidra or I am awake.
If your mind starts to wander,
You can repeat your touchstone as you bring yourself back to my words.
Now maybe bring in your sankalpa if you have one.
A sankalpa is the lifelong goal you desire for your future self.
Start it out with the universal sacred mantra of I am.
Then follow with your intention worded in the present tense as though your desire is already reality.
Keep it simple.
I repeat your sankalpa three times,
Planting the seed of intention deep within your heart's desire.
Let's move into the rotation of consciousness or body scan.
And now can you visualize a stream made of rose quartz crystals traveling through your body,
Creating a healing path?
See if you can focus your attention on each body part as I say it.
And imagine that the stream of rose quartz crystals heals as you focus on the energy path.
Bring attention to the throat.
Imagine the rose quartz crystal stream circling around and around the throat healing.
And now the tongue,
The mouth,
Teeth,
Gums,
Inside of the cheeks,
The whole mouth,
The lower lip,
The upper lip,
The whole face,
The rose quartz crystal stream flowing around the whole face.
Now bring your attention to the right nostril,
The left nostril,
The whole nose.
The sensation of healing breath.
And now move to the right ear,
The folds of the ear,
The ear canal,
And deep inside the inner ear,
Listening.
And now switch to the left ear,
The folds of the ear,
The ear canal,
The inner ear,
Deep inside,
Listening.
Focus your attention to the right eye,
Behind the curtain of the eyelid,
All around the eye.
Deep inside the socket,
The rose quartz crystal stream moving all around the eye and deep inside the brain,
Healing as it goes.
The eyebrow,
The temple,
Cheekbone,
And now over to the left eye,
Behind the curtain of the eyelid,
All around the eye,
Deep inside the socket,
And deep inside the brain,
The left eyebrow,
The temple,
Cheekbone,
Between the eyebrows,
Up to the crown of the head,
Back to the head,
Back of the neck,
Inside the throat,
The whole head and neck,
Base of the throat,
The heart center,
The rose quartz crystal stream flowing around the lungs,
The wings of the heart,
Flowing around to the back of the heart,
The cave of the heart,
Healing,
Healing,
And now to the right shoulder joint,
Upper arm,
Elbow joint,
Forearm,
Wrist joint,
Palm,
Back of the hand,
Right thumb,
First finger,
Second finger,
Third finger,
Little finger,
Palm,
Wrist of the joint,
Forearm,
Elbow joint,
Upper arm,
Shoulder joint,
Base of the throat,
Left shoulder joint,
Upper arm,
Elbow joint,
Forearm,
Wrist joint,
Palm,
Back of the hand,
Left thumb,
First finger,
Second finger,
Third finger,
Little finger,
Palm,
Wrist joint,
Forearm,
Elbow joint,
Upper arm,
Shoulder joint,
Base of the throat,
Heart center,
Ribs,
Shoulder blades,
Back of the heart,
Into the cave of the heart,
The whole back,
Belly,
Navel,
Right hip joint,
Whole thigh,
Knee joint,
Lower leg,
Ankle joint,
Heel,
Sole of the foot,
Top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
Whole right leg,
And the navel,
The left hip joint,
Whole thigh,
Lower leg,
Ankle joint,
Heel,
Sole of the foot,
Top of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
Whole left leg,
Both legs together,
Tailbone,
Sacrum,
Spine,
Back of the head,
The whole right body,
The whole left body,
The whole body,
The whole body,
The whole body,
Inside and out.
If you desire to relax deeper,
Bring your awareness to the breath.
Inhale in,
One,
Two,
Three.
Exhale out,
One,
Two,
Three.
Inhale in,
One,
Two,
Three.
Inhale out,
One,
Two,
Three.
And now on your own for a few more times,
There will be some silence while you focus on the breath.
Inhale,
Exhale at your own pace.
As you sink deeper into the subtle body and your parasympathetic nervous system becomes more relaxed,
Maybe you can visualize your inner resource if you have one,
Or perhaps envision a real or imaginary place in the high Scotland hills.
Can you visualize a cloudy sky?
Feel the foggy mist.
Notice the green hills,
Thick forest,
Medieval castle,
Maiden riding a horse,
Shepherd leading his sheep,
A four leaf clover,
Bagpipes,
Highlander in a kilt,
A knight in shining armor,
Fairies in the woods.
Can you visualize yourself on your own journey through these green Scottish hills?
Take some time to imagine yourself wandering on a path through the forest and into the green hills.
What do you see?
What do you hear?
What do you smell?
Can you taste anything?
What do you feel?
Can you feel anything?
And now take some time to relish in the cherished being that you are,
Surrounded by cosmic source energy.
You are a shining star in the cosmos.
The light shines in your heart.
Let it light up the universe.
You are a sacred soul.
Relish the peace,
Quiet,
And bliss created in this practice.
Let it light up the universe.
It's time to bring in your sankalpa,
Your life's goal,
Heartfelt intention.
Repeat it silently to yourself three times,
Knowing that you are planting seeds of intention for your future self.
And now come back.
Come back.
Feel the ground cradling your body.
Breathe.
Notice the breath,
The healing prana moving through your body.
Breathing through your nose.
Feel the breath flow through your whole body.
And exhale out through your feet.
Breathe in the cosmic energy.
Exhale all negativity through your feet.
Repeat this a few times,
Feeling yourself grounding in the earth.
Breathe in the cosmic energy.
Breathe in the cosmic energy.
Breathe in the cosmic energy.
When you are ready,
Start wiggling your fingers and toes.
Nod your head back and forth gently.
Stretch a little.
Notice the sounds around you.
The sounds close in.
The sounds outside.
Feel the room around you.
If it feels right,
And in your own time,
Roll to one side.
Pull your knees up if that feels good.
Gradually open your eyes.
Experience the light of the room.
When ready,
Use your arms to push yourself up to a sitting position.
Awaken the prana in your heart,
Your life force energy.
Feel yourself becoming grounded with the earth.
Now take these blessings received from this practice with you out into the world,
Feeling the gratitude and the healing within you.
This practice of yoga nidra is complete.
Thank you for joining me in this practice.
Maybe you could leave a review or comment and follow me so that I may continue to grow in my journey of providing these recordings.
