Welcome to this yoga nidra.
It's designed to open your vision to what it is that you most desire.
To lay yourself down in a syrupy way,
Spilling out in all directions,
Pulling on the earth beneath you.
Let your hips be still and sink into the ground.
Let your feet be hips width apart,
Toes turned outward,
Your arms by your side and palms unfurled,
Facing up.
You may have a blanket to keep you warm,
A low pillow under your head,
And an eye mask or cloth to cover your eyes and block out the light.
Since childhood,
We are told by countless voices what we are supposed to do,
How we are supposed to speak,
Act,
Who we should and shouldn't be friends with,
What we should and shouldn't do to earn our livelihood.
Our vision gets congested with others' ideas rather than our own,
With ideas of what success is supposed to mean to us.
But when do we have the chance to write that for ourselves,
From our hearts?
This time is for you.
It's for opening up your internal view to see the vision that your soul has always known is true for you.
Only you can sketch the picture of the most beautiful life you can imagine for yourself.
It's time to open your inner eyes to this vision.
Believe that you deserve this abundant life for yourself and know that you have the power to create it.
It's not just musings.
It's not just for fun.
This is about knowing it is real at the cellular level.
This is about being in service of your soul's evolution.
After all,
That is the opportunity we have here on this earth in this lifetime.
So sink in.
Get ready to tend to the sacred soil.
The seeds,
They're ready to be planted.
Allow yourself to fully relax so the skin on your forehead broadens.
The muscles around your eyes softens.
Feel the tops of your shoulders pour closer to the ground,
Opening your chest a little bit more,
Giving space for you to breathe.
Feel your hips,
Your pelvis release.
Let your belly soften.
Let your shoulders slip down the back of your body and sink into the earth like heavy stones.
Let your tailbone lengthen out.
Take any final wriggles that you need to to become as comfortable as you possibly can.
Become aware of the temperature of the air in the room that you're in,
The humidity of the air around you,
The sensation of the air on your face.
Just notice it now.
Take a big breath in and fill up your chest.
Notice the temperature of the air across your upper lip as you exhale through your nose.
Do it again.
Take a big breath in,
Fill up your chest,
Fill up your belly this time.
Hold it.
And then when you release,
Notice the temperature of the air as it crosses your upper lip.
Let your awareness become supple.
What is it that you notice about your breath?
This life-giving breath that infuses your cells with vital oxygen.
Appreciate the preciousness of your next breath.
And on this next inhalation,
Your chest expands and offers an invitation for you to come inside,
For you to enter your chest cavity.
Go within your ribcage,
Through your lungs into the center of your chest.
Move a touch to the left.
And there,
There's where you find your heart.
Stay in this space.
Get to know this space.
Become familiar because here is where the practice of yoga nidra begins.
Feel into your sankalpa,
Your intention statement that begins with I is present tense and positive.
A statement of strong intent.
It is a potent antidote to your greatest limiting belief of this moment or something you want to plant within yourself.
A statement like I am strong or I am present or I am worthy.
Speak your sankalpa to yourself silently with strength.
Take it to your heart.
Feel your genuine belief behind it grow as you repeat it at least three times.
Say it with conviction because your heart is listening with open ears receiving this.
Now we'll let the sankalpa resonate throughout your body by sending your awareness to each named part.
Beginning with your right thumb.
Send your awareness to your right thumb.
To your right index finger,
Middle finger,
Ring finger,
And pinky finger.
Feel the right palm of your hand,
Back of the hand,
Wrist,
Forearm,
And elbow.
Feel the right upper arm and shoulder,
Right armpit,
Ribcage,
Waist,
And hip.
Feel the right thigh,
Knee,
Lower leg,
Ankle,
Heel,
Right sole of the foot,
Top of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Feel vibrations and sensations in the whole right side of your body now.
Feel the whole right side.
And now send your awareness to the left hand thumb.
Feel your left hand thumb now.
Move your awareness to the left index finger,
Middle finger,
Ring finger,
And pinky finger.
Big toe,
Second toe,
Third toe,
Fourth toe,
And fifth toe.
Feel the whole left side of the body.
Whole left side of the body now.
Now we'll move your awareness along the back plane of your body.
Quite quickly,
Starting with the sole of the right foot.
Feel the sole of the left foot.
Soles both feet together.
Feel the right heel,
Left heel,
Both heels together.
Right calf,
Left calf,
Both calves together.
Back of right knee,
Left knee,
Back of both knees together.
Right hamstring,
Left hamstring,
Both hamstrings together.
Feel the right buttock,
Left buttock,
Both buttocks together.
Feel the back of the pelvis,
And the lower back,
Mid back,
And upper back.
Feel the right shoulder,
Left shoulder,
Both shoulders together.
Feel the back of your neck,
The back of your head,
The crown of your head,
And your forehead.
Feel your right eyebrow,
Left eyebrow,
Both eyebrows together.
Feel the point right between your two eyebrows,
Your third eye.
Feel your right eye socket,
Left eye socket,
Both eye sockets together.
Feel your right cheek,
Left cheek,
Both cheeks together.
Feel the right nostril,
Left nostril,
Both nostrils together.
Feel the bridge of your nose,
The tip of your nose.
Feel your whole nose together.
Feel the right side of your jaw,
Left side of your jaw,
Your whole jaw together.
Feel your upper teeth,
Lower teeth,
Your tongue,
Your gums.
Feel your whole mouth together.
Feel your upper lip and lower lip,
And now both lips together.
Feel your chin.
Feel your entire face all at once.
Now feel the right side of your throat,
Left side of your throat,
Whole throat together.
Right collar bone,
Left collar bone,
Both collar bones together.
Feel your right lung and your left lung,
Both lungs together.
Feel your diaphragm.
Feel the organs,
The upper part of your abdomen,
And the lower part of your abdomen.
Feel your entire abdomen together.
Find your kidneys and feel your kidneys together.
Move down to the lower part of your torso and feel your sex organs and your pelvis bowl.
Now feel your entire torso together.
Adding on to that,
Feel your right leg from hip to toe and left leg from hip to toe.
Feeling both legs and your torso add on and feel your right arm from fingertips to shoulder and left arm from fingertips to shoulder.
And then finally add on your head and your neck so you feel your entire body in its complete and perfect wholeness right now.
Feel your entire body and whatever is rippling through it right now.
Now land your awareness back into the center of your chest in the cavern of your heart slightly to the left.
Without moving at all can you feel your heart beating?
Hear its echo as it pumps life-giving oxygen throughout your body.
Its rhythm enlivens all of the cells of your body.
Here we'll explore a series of emotions.
So with each emotion that I state,
Allow it to wash any sensations through your body and stay with the pure emotion state rather than sinking into any stories or attaching to any specific memories associated with the emotion.
The emotion will naturally process all on its own when left untouched and then we'll clear it and move on to the next.
What does it feel like to be stagnant?
To be stuck?
To be still?
Not moving?
What does that bring into your body?
Does it light up certain parts of your body and fill it with a sensation?
Are there textures,
Thought patterns,
Colors that arise?
Just notice.
And then let that go.
And bring in what it feels like to have momentum.
To be effortlessly moving in a desired direction.
Progress.
Change.
Momentum.
What does that feel like through your body?
Take a breath in and a clearing breath out.
What does it feel like to be constrained?
To be restricted?
Constraint.
What does constraint feel like in your body?
And then let that go.
And allow a sense of spaciousness to sweep over you.
What does spaciousness feel like in your body to have room to dance and breathe and move and be?
What does it feel like to be spacious?
Now let that go.
Take a breath in and a clearing breath out.
What does it feel like to be confused?
To not know?
To not feel like you have enough information?
Where that contradicts itself?
You don't know what decision to make.
Or don't understand what this confusion feel like in your body.
Now let that go.
What does it feel like to be clear?
To be rooted in your knowing this?
Just know.
To have crystal clear clarity.
What does that feel like?
Now let that too go.
Let it all go.
Every experience you just had as we walk through these emotions,
Let it go as you breathe in and as you breathe out.
And bring your awareness back into your heart space.
And from there with your next inhalation like an elevator,
Let it lift your awareness up through your throat to the center of your brain.
The space right in the middle of your two ears.
The home of your pineal gland.
Ask this powerful gland to open and activate.
And notice the response you feel.
With this gateway now activated,
We'll move into a visualization.
Imagine in a sense you are driving in a car.
Just you on an open road.
No one around.
No other cars.
Just you on the snaking road through a forest covered mountain range.
The trees on each side of the road gently sway in the wind.
Their leaves gracefully dancing.
You are the only one out here.
And you feel a sense of liberation.
And ground at peace in the quiet solitude.
Just you and nature.
You continue driving and enjoying the sensation.
And then all of a sudden a dense layer of fog falls overhead and visibility quickly changes so that you can only see a few meters ahead of you.
You know you need to stop and you see to your right a marked spot where people take scenic views of the valley.
So you quickly pull over and you park the car.
And even though it's really foggy out,
You feel this urge to step out of the car.
So you do.
And you walk to the edge of this cliff and you look out.
But you can't see a thing.
All you can see is white.
Nothingness.
Or so it seems.
You stare out wondering what's behind this veil of dense fog.
And as you ponder,
You begin to see a silhouette of a person emerge from the fog ahead of you.
They walk towards you.
And soon you realize that you recognize this figure.
You know them.
Because it's you.
Only three years from now.
They walk closer until they're standing right in front of you.
And your future self looks you in the eyes and takes your hand and silently points into the fog.
And they say that things aren't as they seem.
They say look closely.
So you focus your attention and you stare into the white nothingness.
A moment later,
Everything changes.
The fog lifts.
Grays of sun pierce through clouds overhead.
And you peer over the cliff edge,
Expecting to see the valley below.
Except instead,
You see a scene of your life three years from now.
You can barely believe it.
What you're seeing is a scene of the most beautiful life you could ever have imagined for yourself.
Everything you desire at your deepest level,
It's real.
It's come to fruition.
It's moving.
It's alive.
It's here.
Right now.
You're experiencing it.
Take in what you see.
Soak up what you feel.
Let it seep into your nervous system.
Your future self lets go of your hand and asks you to open your hands and close your eyes.
They have a gift for you.
So you cup your hands together to make a little bowl with your palms.
And when you open your eyes,
Your future self is gone.
The view of your future life has also disappeared and been replaced with a clear sky and view of a stunning valley below.
You look down at your hands to see a collection of seeds.
And while no words were exchanged,
You know exactly what to do.
You turn around and walk across the road to a patch of bare soil.
You lay yourself down gently.
You let your back sink into the earth beneath you.
And your torso begins to merge with the soil and become fertile soil itself.
Rich and dark.
You carefully plant each seed you are given inside yourself.
And as you do so,
A light rain shower begins to fall from the sky above.
You savor this wonderful gift that the skies have brought you to nurture these seeds.
And when they have enough water that they need,
The rain stops and the sun reappears and shines warmly once again.
You come back into your whole human form.
You see your future clearly now.
You know what's possible.
You know that can become real.
Because it already is.
You met your future self and they gave you exactly what you need to grow this reality.
For your world to evolve.
For you to evolve.
You have everything you need.
Now you get to focus on clarifying the vision.
Fine tuning it to the most precise degree according to your heart's deepest desires.
Let your heart be the director.
Release control of the path to getting to the vision.
Trust it will come.
And that right now,
You're exactly where you need to be.
Content.
Complete.
Clear.
With a sense of satisfaction.
You begin to awaken.
You feel your body without moving it.
You notice the air around you.
The energy around you.
Notice how your energy perhaps expands further into the room around you.
And the ground beneath you.
That when we started this practice.
Feel energy flow into your limbs,
Reaching your fingers and toes.
Hear your heart beat.
Take a big breath in.
Let it run through all the channels of your limbs.
Let it pick up any debris in its wake that's been loosened from this nidra.
Let it be carried out of you.
Let yourself feel expanded,
More spacious.
As the practice of yoga nidra is now complete.
Place each of your hands on any part of your body.
Slowly begin to move your palms and fingers along the contours of your body.
Increase the pressure a bit and give yourself a gentle massage.
Letting your hands move intuitively.
Slowly allow your body to fully awaken.
Then roll onto one side.
Lay on your upper arm as a bit of a pillow.
Tuck your knees in towards your chest.
Keeping your eyes closed still,
Give yourself a moment to remember what it is that you saw.
Remember what you felt.
Remember any insights,
Ideas,
Or revelations.
Let it all soak into your conscious mind.
Like a dream that we hope to remember.
Then slowly bring yourself up to a comfortable seat.
Rub the palms of your hands together to create some warmth.
Then place each palm like a little cup over your eyes.
Then bring your palms together in the center of your chest in a prayer position as you bow your chin towards your chest in gratitude for the sacredness of yourself.
For this opportunity to prioritize yourself and open up your inner eyes to your inner vision and begin the path to making that your outer vision.
Thank you so much for trusting me to guide you on this journey.
Haryam Tatsa.
