Yoga Nidra To Remember Your Radiance

Hello,

My name is Kirsty Mann and I'll be guiding you through today's yoga nidra.

If you haven't done so already,

Set up your nidra nest.

Close any doors and turn off any electronics.

Today's practice can be done laying down on your back in corpse pose,

On your side,

Or any other position that's comfortable for you today.

Grab what you need to get comfy and cozy.

A pillow for your head,

A blanket for your body,

A bolster under your knees,

Some socks,

Or place an eye mask or lightweight fabric over your eyes.

The remainder of this practice will be spent in stillness.

However,

You're always welcome to move and shift your body as needed.

If you get pulled out of practice,

Give yourself grace.

Come back when you can.

When you're ready,

Start to settle down into the earth beneath you.

If you feel comfortable,

Close your eyes and take a big breath in and release the exhale with a sigh.

Do this as many times as you need and when you're ready,

Return to the natural rhythm of your breath.

Start to notice each part of your body that's touching the ground.

Now bring your awareness to any sounds outside the space around you.

Perhaps the rumbles of traffic driving by,

The whistle of the wind in the leaves,

The dance of rain on the windows,

Or the songs of birds in the nearby trees.

Now bring your awareness a little closer.

Notice any sounds just outside the room you're in.

Maybe the creaking of floors,

The hum of appliances,

Voices of loved ones,

Or the pitter patter of pets.

Drawing your awareness a little closer.

Notice the sounds within the space you're in.

The temperature and texture of the air on your skin.

Come in a little closer to the qualities of your breath,

The coolness of the air entering your nostrils,

The warmth as it leaves,

The rhythm of your breath,

The sound of your heartbeat,

The rhythm of your heartbeat.

Now notice your inner vibration.

What is the quality and the texture of your inner vibration?

Become aware of how beautifully and intricately your body works together all on its own.

It's effortless.

And like the sweetest sunrise,

You feel awe and gratitude rise up from the horizon of your heart space.

Feel the warmth swell reaching from the top of your head to the tips of your fingers and toes and back again.

When you're ready,

Arriving at your heart.

And it's from here the practice of yoga nidra begins.

If you're working with a sankalpa,

Silently repeat it three times now.

With each repetition,

Feeling its truth and depth reveal itself a little bit more.

If sankalpas is new to you,

You can set an intention or resolve for your practice.

It starts with I in positive present tense language.

Keep it simple.

If you need a little help today,

You can use something like I am free.

Or I trust my intuition.

Or I am supported.

Whatever you choose,

Repeat it three or more times and feel it settle in.

This is your soul reminding you of your inner radiance.

Notice the vibration it carries.

As I guide you through a body scan,

Place awareness at each body part and feel it.

Stay with my voice.

Place your awareness at the center of your throat.

Feel to the right.

Feel to the left.

Or upward.

To the area where your throat transitions to your mouth and stay in that transition point.

Feel upward into the space between your ears where your pineal gland lives.

And ask your pineal gland to activate.

Feel it happen.

Awareness expands from your pineal gland into your whole head.

From the middle of the inside to the edges of your skin.

In every direction.

Feel your head with awareness.

Bring your awareness now to your tongue.

Upper palate.

Your teeth.

And gums.

Feel your whole mouth.

Feel your jaw.

Ears.

Cheeks.

And nose.

Feel the backs of your eyeballs around to where your eyes meet your eyelids.

And feel your eyebrows.

Feel your brow center.

And expand awareness from there to feel your whole face.

This awareness melts down all around and within your throat,

Collarbones,

And shoulders.

Feel your right arm,

Elbow,

Forearm,

And hand all the way into your fingertips.

Feel your whole right arm filled with conscious awareness.

Return to the hollow of your throat.

Feel your left arm,

Elbow,

Forearm,

And hand all the way into your fingertips.

Feel your whole left arm filled with conscious awareness.

Feel your heart.

Your lungs massaging your heart with effortless breath.

Place your awareness to your solar plexus.

Just below your ribs and above your belly button.

Slide it down into your low belly and the entire pelvic bowl.

Feel your whole torso from your collarbones and shoulder blades to your pelvic floor.

Feel your right thigh,

Knee,

Lower leg,

And ankle.

Feel your right foot and toes.

Feel your whole right leg from your toes to your hip.

Bring your awareness down your left thigh.

Feel your knee,

Lower leg,

And ankle.

Feel your left foot and toes.

Feel your whole left leg from your toes to your hip.

Sense both legs at the same time.

Sense both arms together.

Feel both arms and legs along with your torso and head.

Settle back into the consciousness of your entire back body.

And expand upward to feel your entire front body consciousness.

Feel your whole right side.

Feel your whole left side.

Feel your whole body as one.

Whole body.

Expand awareness into your whole entire body.

Whole body awareness.

Whole body awareness.

As you return to your breath,

Notice the natural expansion and contraction that comes with each cycle of breath.

Feel the ease and effortlessness from each inhale to exhale.

Like a sunrise seamlessly transitioning to sunset and back again.

Notice the space between each expansion and contraction.

How far does your expansion reach?

How intimate does your contraction retreat?

Become even more aware of the space.

Feel into this.

Sense the rhythm of your breath and bring it back to the center of your chest.

Here you'll play with pairs of opposites.

You'll choose an anchor point somewhere in your body like your third eye,

Heart center,

Throat center or any other point on your body.

I'll name an emotion and you'll remain aware and curious as each feeling comes and goes.

After each pair of opposites,

Return to your anchor point.

Let's begin.

What comes to mind when you hear the word dark?

What does darkness feel like in your body?

Where does darkness emerge from in your body?

What sensations do you experience?

What forms arise?

Now,

What comes to mind when you hear the word light?

What does it feel like to be light?

What does lightness feel like in your body?

What sensations do you notice?

What thought forms arise?

What does it feel like to be dark and light at the same time?

Feel dark and light together.

Let that fade away and return to your anchor point.

What comes to mind when you hear the word beginner?

What does it feel like to be a beginner?

What does it feel like in your body?

What sensations do you experience?

What thought forms arise?

Now,

What does it feel like to be wise?

Where does wisdom emerge from in your body?

What sensations do you notice?

What thought forms arise?

What does it feel like to be a beginner and wise at the same time?

Feel them together.

Let that dissolve and return to your anchor point.

Feel your whole body.

Breathe into the spacious awareness of your whole body,

Your healthy body,

Your healing body.

Returning to your effortless breath,

You feel the comfort of the ground beneath you.

You are completely supported.

You begin to hear the sweet songs of birds in the distance.

Gently opening your internal gaze,

You notice a soft,

Warm glow emerging from the horizon.

It begins to infuse the sky like a watercolor painting.

What do you see?

What colors,

Shapes,

Or maybe symbols?

Light keeps growing,

Bringing life to everything it touches.

You keep watching.

The warmth of the sun's rays reach the edges of your skin.

Its warmth floods your entire being.

The soft,

Warm glow envelops into you,

And you become it.

You are the sunrise.

And the sunrise is you.

You are infinite.

You are free.

You are the sunshine.

You are the light.

You are the sunshine.

You are the sunshine.

You are the sunshine.

You are the sunshine.

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You are the sunshine.

You see yourself lay back down into the tender embrace of the earth.

You are hell.

You carry the eternal warmth and radiance from the day within you.

And there is this knowing that even in the darkest night your eternal brilliance rises again and again.

Just like the sunrise.

It's always with you.

And like the sweetest kiss goodnight you are guided back to your heart.

And in this sweetness you listen.

What does your heart want to show you?

Allow space for your inner brilliance to reveal itself to you.

If you can't put it to words,

Rest in the felt experience.

And remembering your sankalpa,

Your I am statement you said at the beginning.

Repeat it now.

Feel its vibration imprint into yourselves.

Feel it radiate from within.

Allow a deep reverence for your inner brilliance,

Your wisdom,

And the abundance in your heart to wash over you.

You are loved,

Supported,

And also wise.

Your presence is needed in this world.

The practice of yoga nidra is now complete.

Start to bring awareness back into your physical body.

Scanning from the tips of your toes to the crown of your head and back down.

In your own time welcome a big breath in and out.

Wiggle your fingers and toes.

Allow any other movements to unfurl organically.

When you're ready roll over to your side.

Take a moment here.

Your eyes can stay closed.

When you're ready come up to a comfortable seat.

Hands resting where they feel comfortable or bring them together at the heart.

Connect with your heart space one more time.

Set an intention for today or this week.

Know that you can come back to this feeling whenever you need the reminder.

It's always within you.

Thank yourself for showing up today and with deep gratitude.

Thank you.