Yoga Nidra For Connection/ Nature Sounds

This Yogi Nidra practice relies on the ancient wisdom of the yogis as well as the support of Western science.

The science behind Yogi Nidra shows that the body scan,

Called the rotation of consciousness,

When done mentally,

Corresponds to the brain's sensory motor cortex,

Or the homunculus.

It also activates the energy centers known as the chakras,

The nerve channels,

Or the nadis,

And the junctures known as marma points.

The flowing prana energy is what allows healing through the whole body.

Yogi Nidra can be a relaxing yet exuberating experience.

Now prepare yourself to receive the magic of Yogi Nidra,

Or sacchita nanda,

Which is a Sanskrit word broken down into sat,

For truth,

Chit is consciousness,

Nanda is bliss,

Joy.

Prepare your Yogi Nidra nest on the ground where you will feel cradled and grounded.

You'll want a mat or some layering underneath you,

A small pillow for your head,

Perhaps a bolster or pillow under your knees to help support the lower back.

You may want a blanket for warmth and comfort.

The body tends to cool as it falls into the yogic sleep of Yogi Nidra,

Perhaps an eye pillow for your eyes.

Now lay down in a supine position known as savasana,

With your legs out straight,

Feet hip distance apart.

Your arms out straight from your body with the palms up if that feels comfortable.

The light in the room should be subdued.

Do you feel cozy and comfortable in your cocoon and surroundings?

Relax your jaw,

Pull your shoulder blades back and down,

Move your head back and forth,

Focus on the natural breath.

Activate your ears,

Listen,

What can you hear outside in the room?

What do you feel?

Is there anything you can do to make yourself even a little bit more comfortable?

There is no right or wrong in Yoga Nidra.

Your mind may wander or you may even doze a bit.

Just come back to my words.

Some emotions or feelings may arise during this practice.

Consider them as messages.

No need to interpret them.

Just notice them.

Maybe try to bring in the opposite feeling or emotion.

Just let them be.

And now may be the time to bring in your sankalpa,

The sacred vow that plants the seed to your heart's desire for the future you,

The person you want to become.

What is it that you are truly seeking?

What is your inner calling?

Sankalpa is an intention,

A personal resolution,

A guiding light for the person you are.

If you don't have your own sankalpa developed yet,

You may want to use this one.

I am connected with my spirit guides.

I am confident.

I am complete.

Repeat your sankalpa silently three times with conviction,

Planting the seed of your desire deeply into your subconscious,

Your heart.

And now bring your attention to the full body,

Both inside and out.

This is the layer that covers all the other layers and sheaths of your divine self.

As we move into the rotation of consciousness,

Let your attention focus on my words.

Let your consciousness move to each body part as I state it.

Perhaps you could imagine a healing light that circles each body part as it is spoken.

Maybe you will feel the energy moving and flowing through your body,

Healing as it flows.

This is where your body will fall into a sleep state while your mind,

Your consciousness remains awake and alert.

Can you bring your attention to the inside of the mouth?

Feel the sensations in your mouth,

The tip of your tongue,

The root of your tongue,

The tongue resting against the top teeth,

The inside of the cheeks.

Now move to the tip of your nose,

The right nostril,

The left nostril,

Between the eyebrows,

The right eye,

Behind the closed eyelid,

Sinking down into the skull,

The temple,

The right ear,

Inside the ear,

Down into the ear canal and inside to the brain,

The left eye,

Behind the eyelid,

Let the eye sink down,

The temple,

The left ear,

Inside the ear,

Down into the ear canal,

The brain,

The throat center,

The heart center.

Now move your focus to the right shoulder joint,

Elbow joint,

Wrist joint,

Palm of the hand,

All the fingers,

The right hand thumb,

The first finger,

The second finger,

The third finger,

The little finger,

The top of the hand,

The wrist,

The elbow,

The shoulder joint,

The right side of the chest,

The heart center,

The left shoulder joint,

The elbow joint,

The wrist joint,

The palm of the hand,

The fingers,

The left hand thumb,

First finger,

Second finger,

Third finger,

Little finger,

The top of the hand,

The wrist,

The elbow,

The shoulder,

The heart center,

The navel,

The whole area of the pelvic bowl and pelvic floor,

The right hip joint,

The thigh,

The knee joint,

The calf,

The ankle joint,

The heel,

The sole of the foot,

The toes,

The right big toe,

Second toe,

Third toe,

Fourth toe,

Little toe,

Top of the foot,

Ankle,

Knee,

Hip,

Navel,

The left hip joint,

The left hip joint,

Thigh,

Knee joint,

Calf,

Ankle joint,

Heel,

Sole of the foot,

Toes,

Left big toe,

Second toe,

Third toe,

Fourth toe,

Little toe,

Top of the foot,

Ankle,

Knee,

Hip,

Navel,

Heart center,

Front side of the body,

The back side of the body,

Feel the inside of your body,

The outside of your body,

The whole body,

The whole body,

The whole body,

Center of the eyebrows,

Mind's eye center,

Drop down into the center of the brain,

Where lies the pineal gland or beacon deep inside.

And now maybe bring your consciousness from your body to your breath.

Focus on the breath.

Notice the natural breath,

The life force,

The whole body breathing.

Long inhale in,

Longer exhale out.

Inhale in,

Deep into the diaphragm.

Exhale deeply out.

Inhale in,

Feel the prana nourishing your body,

Sustaining your body.

Exhale out all the negative things no longer feeding the body or soul.

Inhale in,

Exhale out.

At your own pace a few more times.

In with the good.

Out with the negative.

In out.

And now we'll get you to experience opposites in your body.

Might you bring your focus to the right side of the body,

The whole right side.

Focus on the whole right side.

The whole right side of the body from the top of your head down to the tip of your little toe.

The right shoulder.

The right hip.

The right foot.

The whole right side.

Now can you bring your attention to the left side of the body?

The whole left side.

The whole left side of your body.

The left shoulder.

The left hip.

The left knee.

The left foot.

The whole left side from the top of the head down to the tip of the left little toe.

And now back to the right side.

And then the left side.

And now both sides.

Can you feel both sides of the body simultaneously?

Both sides of the body.

And now can you imagine your body feeling heavy?

Can you feel it sink into the ground?

Can you feel the weight of your bones?

The weight of your body?

Awareness of your heavy body?

Release your awareness of your weight sinking into the ground.

Heavy.

Heavy.

And now light.

Feel your body lightly lifting off the ground.

Be aware of the spaciousness.

Feel the lightness.

Weightlessness.

Lifting lightly.

And now back to heavy.

Feel the body heavy.

Recall the heaviness.

Heavy.

And now heavy and light.

Can you feel the body both as heavy and light simultaneously?

Heavy and light.

Heavy and light.

Heavy.

And now bring your attention to Chitakash,

The center of the eyebrows.

Your conscious awareness.

I will now guide you on a journey.

Use your imagination to visualize the images to reach a higher level of vibration.

Can you imagine yourself sitting in a meadow which is surrounded by a forest?

You're picking wildflowers and holding them up to your nose,

Savoring the smell.

Maybe there is clover growing,

Lavender,

Daisies.

All types of beautiful,

Colorful flowers which smell heavenly.

You can see and hear the bees buzzing as they fly from flower to flower,

Pollinating as they go.

You feel your skin soaking up the warm sun.

You're enjoying the wide open spaciousness,

The beauty,

The gift of nature.

You look up and notice someone standing on the edge of the meadow.

You wave and make your way over to them.

Can you imagine if this person is a female or a male?

Are they old,

Young,

The same age as you?

You feel like you've known this person before.

Did you know this person from a few years ago?

Perhaps from your childhood,

Maybe even in a former life.

Is this person a spirit guide?

You feel connected to the person,

Guided,

Trusting a companion.

Maybe the two of you decide to follow a path leading into the forest.

As you wander in the forest,

You can smell the trees,

The pine scent,

Dirt,

Woodsy smell,

There is a stream nearby.

You sit down on the ground and listen to the babbling of the fresh spring,

Listening to the soft sound of birds singing,

Crickets chirping.

You can feel the mist on your face.

You look around and notice the wildlife wandering,

Running through the forest,

Sometimes stopping to eat some grass,

Berries.

Perhaps turning a log,

Looking for bugs.

Your companion is sitting next to you.

You both enjoy the silence as you take in the wonder of nature.

You can feel the filtered sun as it peeks through the canopy of the trees.

You feel a slight breeze rustling your hair.

You feel spaciousness within you as you absorb the quiet,

The peace.

The sun is lowering in the sky.

You decide to walk back out to the meadow.

The pine needles are rustling under your feet,

Providing a soft cushion as you follow the trail back.

Once back at the meadow,

You witness the beautiful sunset.

Perhaps you gather some wood to build a campfire.

You bask in the glow and warmth of the fire and company of your companion.

You embrace the feelings of joy,

Connection,

Passion,

Adventure,

The ability to slow down,

And live in the now.

Continue to feel the joy,

The bliss,

For the next few minutes.

Feel the spaciousness.

Embrace the emotions.

The sounds.

The smells.

Feel the contentment.

San Calpa.

San Calpa.

Return now to your San Calpa.

Whisper it silently to yourself three times.

Plant the seed of intention deep inside your heart and your awakened mind to carry with you throughout this day and every day.

This activates the intention you have set for your life.

Come back to this room.

Come back to your physical body.

Lying on the ground.

Your rejuvenated body.

Notice your natural breath.

Perhaps focus on the sound of your own breath.

Notice the sounds in the room.

Expand your listening to the sounds outside.

In your own time,

You might start wiggling your fingers and toes,

Perhaps moving your head back and forth in small motions.

Opening your eyes in your own time.

Rolling to one side when you are ready.

Pushing yourself upright to a seated position.

Now maybe rub your palms together to create some warmth.

Cup your hands gently over your eyes.

Feel the warm healing prana soaking into your eyes.

Now start tapping your fingers gently on your forehead.

Down to your temples.

Down and around your ears.

To the back of the ears.

On the sides of your neck.

Tapping.

Tapping.

Just below your collarbone.

Now to your heart center.

You may want to rub your arms,

Legs,

Feet to wake your body up and come back to this world.

Now take this practice with you out into the world.

Return to your inner refuge whenever you want.

Imagine yourself in a forest,

A meadow,

Perhaps with a companion.

This is yours anytime you want or need.

You are a gift to the world.

Now take the blessings from this practice out with you into the world.

The practice of yoga nidra is complete.