Thank you for joining me for this Yoga Nidra practice.
The practice will last about 30 minutes and should be taken lying down.
However you choose to lie,
Whether that's on your back or on your side.
My suggestion is that you make yourself super comfortable.
Gather pillows,
Blankets,
A bolster if you have it.
Have something underneath your knees,
Underneath your head,
Perhaps even underneath your ankles.
And then cover yourself with a blanket so that your nervous system can fully relax.
You want to make sure that you are warm enough for this practice.
As you lie in stillness,
The body temperature will drop.
Take a moment to set yourself up,
To really offer yourself that indulgent space of comfort.
Imagine that you are setting the space up for a dear friend or a loved one.
You would put so much effort in for them.
You would make sure that they have everything that they need so that they could fully relax.
Offer yourself that level of attention,
That level of kindness.
You are worth that.
So as you come into this place of comfort,
Of stillness,
Take a moment to wriggle down into the earth,
To move,
To stretch out through the fingers,
Through the toes.
Take any little movements,
Adjustments that you need in order to relax fully.
Whether that's an adjustment to your props,
To your clothing,
To your hair.
Maybe you take off your wristwatch or your glasses.
Remove all the factors that might bother you throughout this practice.
And of course,
At any point,
If you feel as though you need to move,
Please move.
Please make yourself more comfortable.
My intention for this 30-minute yoga nidra practice is to harmonize the relationship between the conscious and the subconscious and infuse an intention deep within your psyche.
Take a few breaths here.
In through the nose and out through the mouth.
Maybe you let it out with an audible sigh.
Couple more like that in your own time.
This is where you'll set your intention.
Continue breathing in a conscious way as you feel into what you want.
What do you want to take from this yoga nidra practice?
What are you inviting into your life at the moment?
Is there a feeling you want to encompass?
Is there a way of being that you want for yourself?
Can you crystallize that down into one very short sentence or single word?
Begin to feel into the space around you and visualize a field of energy surrounding you.
How does that field of energy look?
Is it represented by a color,
A shape,
Maybe a texture?
Maybe it's clear,
Maybe it's smoky,
Maybe it's vibrant,
Glowing.
Begin to fill your energetic field with your intention.
Maybe the feeling of your intention gets bigger to fill the space.
Maybe you see the word or the sentence around you.
Take a few breaths here.
How does your intention feel in your body?
Feel your intention all around you.
Bathe in the feeling of your intention.
Feel the space around you now start to soften.
This space around you is safe.
Ground yourself in the safety of your energetic field.
Begin to tune in to the sense of hearing.
Allow your awareness to drift out as far as it possibly can to pick up sound in the furthest place.
Notice what you can hear.
Notice what you can hear yet resist the urge to label.
Resist the urge to decide whether you like or dislike this sound.
Can you simply receive sound without preference?
Begin to draw your awareness a little closer now.
Picking up sound just outside the room you're in.
Absorb the sound.
Bring your awareness a little closer now.
Tune into sounds in the room that you're in.
Maybe there are no sounds in the room.
Tune into the space,
The silence.
Tune into the sound of my voice.
Notice the gaps between my voice.
The places where there are no words.
Bring the awareness a little closer now.
Closer to your own body.
Perhaps you notice the sound of your breathing.
The gentle sound of your inhale.
And the gentle sound of your exhale.
Drop the awareness a little deeper now.
Drop the awareness into your body.
Perhaps you notice the sound or the feeling of your heart beating.
Start to notice your breath.
Notice the feeling of your breath.
As you breathe in and out.
Perhaps you notice the breath at the tip of the nose.
A coolness as you breathe in.
And a warmth as you breathe out.
Notice the gentle rise and fall of your chest.
Start to make your breath slightly longer now.
Slightly slower.
The next time you take an inhale,
Notice the very moment the inhale begins.
And follow that breath all the way up as you slowly breathe in,
Filling the chest.
Without forcing,
Fill the chest.
And begin to notice that feeling of fullness of breath.
Notice the moment that you begin to breathe out.
Feel the exhale cascading down as the breath leaves the body.
Feel that all the way to the bottom of your exhale.
And notice that very moment where your exhale starts to turn into your inhale.
Feel the inhale rising,
Filling the lungs.
Notice the moment the inhale begins to turn into the exhale.
Feel the exhale cascading down.
Breath leaves the body.
Notice the moment the exhale turns into the inhale.
Repeating the cycle of breath again.
With your breath slow,
Start to notice those transition moments.
The moments where the inhale turns into the exhale.
And the exhale turns into the inhale.
You might begin to explore these places.
You might begin to stretch or lengthen those transitions between inhale and exhale.
Exhale and inhale.
You might find a moment of stillness there.
A moment of peace where the body is neither breathing in or out.
Feel the magic of the breath.
Perhaps a sense of quiet joy or contentment as you explore all parts of the breath.
The next time you inhale,
Begin to draw a white light in through your nose and up to your third eye.
With each inhale,
You draw more white light up through the nose and into the third eye space.
The white light represents your intention.
Visualize the white light pooling at your third eye,
Growing brighter with each inhale.
Feel your intention as you breathe this white light in through the nose and up to the third eye space.
Visualize how your intention looks.
Notice what you're doing.
Notice who's there.
As the image of your intention gets brighter,
Take a snapshot,
A photograph,
Of how your intention looks.
Count nine breaths,
Drawing white light in and up to the third eye space,
As you visualize the snapshot of your intention growing brighter and brighter.
Take nine breaths now.
Wherever you are in your counting,
Release it.
Let it go.
Release all control of your breath now.
Let your breath be natural,
Easy,
Spontaneous.
Focus on the white light at your third eye,
And notice as the white light changes to a beautiful rose-colored light.
I will now guide you through a rotation of consciousness around your body.
As I name each body part,
Notice a rose-colored light at each part of your body.
This rose-colored light represents your intention.
We're infusing your intention into your body.
If you drift off or lose the sound of my voice,
I will be right here when you come back.
Rose-colored light at the third eye.
Rose-colored light at the throat center.
Right shoulder joint.
Right elbow joint.
Right wrist joint.
Tip of the right thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Rose-colored light at the right wrist joint.
Elbow joint.
Shoulder joint.
Pit of the throat.
Rose-colored light at the left shoulder joint.
Left elbow.
Left wrist.
Left hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Rose-colored light at the left wrist.
Left elbow joint.
Shoulder joint.
Pit of the throat.
Rose-colored light at the right nipple.
Left nipple.
Deep behind the center of the chest.
Rose-colored light.
Rose-colored light at the navel center.
Pelvic center.
Rose-colored light at the pelvic center.
Right hip joint.
Right knee joint.
Ankle joint.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Rose-colored light at the right ankle joint.
Right knee joint.
Right hip joint.
Pelvic center filled with rose-colored light.
Left hip joint.
Left knee joint.
Left ankle joint.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Rose-colored light at the left ankle.
Left knee.
Left hip joint.
Rose-colored light at the pelvic center.
Navel center filled with rose-colored light.
Center of the chest.
Rose-colored light at the center of the chest.
Pit of the throat.
Third eye.
Rose-colored light at the third eye.
Feel all the points in your body where we placed rose-colored light.
Visualize the light expanding with each breath.
The rose-colored light begins to fill your body.
You are radiating rose-colored light.
You are radiating your intention.
As you radiate this rose-colored light,
Feel the light move beyond the physical realm of your body into the energetic field around you.
You are glowing.
Bathe in this light.
Bathe in your intention.
Gather in all the rose-colored light back to your third eye.
Feel the rose-colored light pooling at your third eye space.
As you once again tune back in to how your intention looks,
The snapshot that you took earlier within this practice.
As you tune in to the snapshot of your intention,
Send it up into the universe,
Blasting it up into the universe,
Leaving a trail of rose-colored light from your third eye all the way up,
Sharing your intention with the universe,
Asking for what it is that you truly want.
The next time you breathe in,
Feel white light come back from the universe into your third eye.
Receive this white light as confirmation from the universe.
And so it is.
And so it is.
And so it is.
Slowly become aware of the sounds around you.
Notice the feeling of your heart beating.
Notice your breath.
Notice the feeling of your body resting on the earth as you slowly become aware of your surroundings.
Start to take a slightly deeper breath now.
Feel into the breath as you perhaps contemplate some gentle movement.
That might be a wriggle of the fingers,
A wriggle of the toes,
Some gentle movement in the neck.
Allow yourself to wake up slowly from this practice.
No rush to move whatsoever.
You might stretch.
You might snuggle the knees into the chest.
You might take a few more breaths and roll onto your side.
The practice of Yoga Nidra is now complete.
Thank you so much for joining me.
