Yoga Nidra For Connecting To Higher Self

Welcome to yoga nidra.

Begin by bringing yourself to a comfortable position laying down on your back in shavasana.

You can gently close your eyes bringing your attention from the outer world on to your inner world.

Begin to connect to the sensation of relaxation inviting relaxation into the body.

Bringing relaxation from the crown of the head all the way down to the soles of the feet.

Beginning by setting a sankopa for your yoga nidra practice.

The word sankopa translates to seed in Sanskrit.

And it is the seed of intent that we plant within our consciousness to become fertile so that it may manifest into our waking reality.

With your awareness visualizing a seed with your mind's eye.

Performing your sankopa in the present tense as a positive I am statement.

I am whole and complete.

I am healed.

I am love.

Silently asking yourself how does life long to live through you?

What is your heart's deepest desire?

Looking into your heart and seeing what you would like to manifest.

Realizing what naturally arises here.

Once your sankopa has come to you repeating it silently to yourself three times.

In a moment we'll begin to shift and guide our awareness through different areas of the body.

Set the intention to stay connected to my voice.

Bringing your awareness to the inside of the mouth.

Roof of the mouth.

Tongue.

Gums.

Teeth.

Point where the lips touch.

Upper lip.

Bottom lip.

Right cheek.

Left cheek.

Forehead.

Top of the head.

Back of the head.

Right outer ear.

Right ear canal.

Right inner ear.

Left outer ear.

Left ear canal.

Left inner ear.

Now feel both ears together.

Point between the eyebrows.

Base of the throat.

Sides of the neck.

Upper chest.

Right shoulder.

Right upper arm.

Right elbow.

Right forearm.

Feel the left shoulder.

Left upper arm.

Left forearm.

Right wrist.

Right thumb.

Pointer finger.

Index finger.

Ring finger and pinky.

Feel the palm of the hand.

Feel the back of the hand.

Feel the left wrist.

Left thumb.

Pointer finger.

Index finger.

Ring finger and pinky.

Feel the palm of the left hand.

Feel the back of the hand.

Now feel both arms together.

Feel the right side of the ribcage.

Right lung.

Left side of the ribs.

Left lung.

Feel your heart.

Navel.

Low belly.

Pelvis.

Feel the right hip.

Right glute.

Right thigh.

Right shin.

Feel the left hip.

Left glute.

Left thigh.

Left shin.

Now feel the right ankle.

Top of the right foot.

Sole of the foot.

Right big toe.

Second toe.

Third toe.

Fourth toe.

And fifth.

Feel the whole right leg together.

Now feel the left ankle.

Left sole of the foot.

Top of the foot.

Left big toe.

Second toe.

Third toe.

Fourth toe.

And fifth.

Feel the whole left leg together.

Now feel both legs together.

Feel the whole front side of the body together.

Feel the whole back side of the body together.

Feel the whole right side of the body together.

Arms and legs.

Now feel the whole left side of the body together.

Now feel the whole body together as one field of sensation.

Feeling the whole body together.

Aware and connected.

And reminding yourself,

I'm awake and aware,

Practicing yoga nidra.

Begin to connect to the sensation of lightness.

Feeling lightness all throughout your body.

As almost as if your body was hovering above the ground.

Notice what arises from the sensation of lightness.

And now connecting to the sensation of heaviness,

Welcoming heaviness into your body.

Full body heavy like a weight.

Full body heavy.

Coming back to the sensation of lightness,

Welcoming lightness into the body.

Light as a feather.

And now back to the sensation of heaviness,

Feeling heaviness all throughout the body.

Now begin to connect to the sensation of expansion all throughout your body.

Having the curiosity to notice what shifts in the body and the mind.

Now invite in the sensation of contraction.

What arises from contraction?

And then back to expansion.

Whole body expanding.

Now bring your awareness to the screen of your mind.

As I move through a series of visuals,

Just notice what spontaneously arises from the unconscious and subconscious mind.

Without creating a story around the image.

A rose blooming.

Rain falling.

Pre-roots growing deep into the ground.

An orange butterfly.

A baby being born.

Two people hugging.

A golden key.

Shattered glass.

Windy road.

School of fish swimming.

A bird flying.

The Ohm symbol.

Rush hour traffic.

A lion roaring.

Aqua blue water.

Thunderstorm.

Your reflection in the mirror.

Sunset in the middle of the ocean.

Water droplets on a spider web.

A temple.

Traffic lights.

The sun rising.

Laughter.

A fire in the desert.

A feather on the ground.

A hospital.

Footprints in the sand.

A shadow.

An owl.

Waiting for results.

Smoke rising.

Horses galloping.

A flickering candle.

A starry night sky.

Thousand petal lotus.

Snow on mountaintops.

A storm approaching.

Trees in the forest.

A drop in the ocean.

A caterpillar in a chrysalis.

Now begin to visualize a seed of light at the center of your heart.

See and feel the seed of light at your heart center.

A luminescent light radiating in all directions.

Now see and feel this light growing larger.

Expanding and radiating in all directions.

Begin to send this luminous light all the way up to the crown of the head.

Allowing this light to radiate from the heart center out into the arms.

Down into the fingers.

Down into the hips.

Down into the legs.

Sending this luminous light all the way down into the soles of the feet.

Until your full body is filled with this light.

Feeling your whole body filled with light energy.

Visualizing a cocoon of light surrounding the whole width of your body.

Radiating outward,

Even past the physical vessel.

Safe and held in a cocoon of light.

Feeling whole and complete in this space.

Witnessing and welcoming whatever arises in this space.

Now bring your attention back to the seed of light existing at the center of your heart.

Allow your awareness to travel through the seed of light.

Viewing yourself travel through a tunnel of light.

And through the seed of light on the other side,

A sacred temple exists.

A temple within the jewel of your heart.

Seeing the temple appear in front of you and noticing the architecture of the outside.

Noticing what colors surround you.

What type of atmosphere are you in?

Now begin to approach the doors of the temple and begin to journey inside.

As you walk in you feel a sense of calmness wash over your being.

Taking in your surroundings around you.

You begin to feel that someone is expecting you here.

Almost as if it were a planned visit.

Begin to journey around the temple feeling something greater outside of yourself,

Guiding your awareness.

As your intuition guides you through the temple,

You notice a door with a golden handle.

Feeling guided towards the door,

Pause before you open it.

And on the other side of the door exists the highest variation of yourself.

The most embodied,

Loving expression of who you came here to be.

Now with this awareness,

Begin to guide your way through the door.

Greeting this aspect of you in whatever way feels authentic.

Pause and take in how this expression of you feels.

Noticing what their physical appearance looks like.

Notice the way in which they hold their body.

And noticing what qualities they hold within themselves that are radiating outward.

Allowing an inner dialogue to begin between you and this aspect of yourself.

Asking any questions that may aid in integrating this aspect of you into your waking reality.

What has this aspect of you done to create a life they fully love?

What brings them the most joy?

What makes them feel fully alive and embodied?

Asking how you can integrate this aspect more fully into your life.

Just noticing what naturally arises from the heart here.

And beginning to think this aspect of yourself for any wisdom that it may have shared with you.

Now leaving this aspect of you behind in the temple.

Begin to journey your way out of the temple.

Through the doors that you came in.

Guiding your way out of the temple.

Through the doors that you came in.

Guiding your awareness back to the tunnel of light.

And seeing the seed of light at the center of your heart once again.

This sacred space beginning to repeat your sankopa silently to yourself.

With your eyes closed beginning to visualize the room and the space that you're in.

And beginning to connect to the sensation of your body laying down.

Gradually start to deepen your breath here.

Awakening your body from the inside out,

Allowing your first movement to be a deep breath.

You're waking up for the second time today,

Wiggling into the fingers and the toes.

Then stretching the arms up overhead,

Taking a good morning stretch.

And then when you feel ready to go back into your day,

Gently journeying back,

Opening up the eyes.

Thank you for allowing me to guide you through your yoga nature practice.

Namaste.