40-Minute Yoga Nidra For Vitality, Digestion And Empowerment

Feel free,

As you snuggle into your nest,

To really nestle in,

To make any adjustment.

Laying on your back doesn't serve you well,

You can always roll to your side,

Or lay in some other position,

Wherever your body and mind can be so relaxed that they can fall asleep.

And as you begin to find the support that you need,

Allow a wave of deep inner stillness to rise from within and to spread throughout your whole body,

As your whole body begins to become soft,

Relaxed,

And still.

And we'll continue to give ourselves over to this wave of stillness throughout the whole practice.

So please know if at any time,

You need to adjust or shift to take care of yourself.

Just remain relaxed as much as possible while you make those adjustments,

And then soften into stillness once again.

Feel into the support within,

Beneath,

And all around you,

And allow yourself to soften and settle into that support.

With your feet and your legs,

Soften and settle,

With your hips and your pelvis,

Soften and settle.

Allow your belly and low back to soften and settle.

Allow your chest and your upper back to soften and settle.

Allow your shoulders,

Your arms,

And your hands to soften and settle.

Allow your neck and your throat to soften and settle.

Allow your head and your face to soften and settle.

Allow your brain and your skull to soften and settle.

And allow the pull of your thoughts,

For now,

To soften and settle.

Allow your whole body to soften and settle,

Your whole body soft and relaxed.

Now allow yourself to open yourself up to experience the world of sound,

The soundscape of the life all around you.

Listen to the symphony of sound.

Listen with your whole body.

Now allow your awareness to reach out to the sounds that feel furthest away from you,

The sounds that are all the way out on the circumference of your listening.

You don't have to name them or like or dislike them,

Just notice the sounds that are furthest away.

Just note that those sounds will come and go,

They'll shift and change throughout the time that we're in yoga nidra,

And you can just let that be what that is.

Any time your awareness reaches out to those sounds,

Let it turn you right back inside.

Now simply step your awareness in a little bit closer as you allow those sounds on their circumference to be what they are.

Listen for the sounds within the room that you're in.

Notice that soundscape,

Sense into its ebb and its flow from sound to silence and sound once again.

Once again,

You can allow that to be what that is and note that these sounds of life just around you will come and go,

Will ebb and flow,

And you can just let that be what that is for this time.

Listen to almost like the sound of raindrops on the rooftop in the background.

Let those sounds be what they are,

Let them come and let them go,

But now invite your awareness inside to listen to the sounds in the inner landscape,

Maybe a gurgle of belly,

The pulse of the heart,

The sound of the breath,

Barely the hint of a trace of a whisper.

Begin to allow your awareness to rest within the sound of your breath,

Soft,

Subtle,

And as you listen to the sound of your breath,

Start at the number 10,

And each time you hear the sound of your exhale,

Count down by one,

So from 10 as you listen for the sound of the exhale,

Count down to nine,

And the next exhale from nine to eight,

And so on.

The whisper of each exhale drawing you more and more inside,

Calling you home,

And once you reach zero,

Let go of any counting with the breath and simply allow yourself to be settled inside,

Just a moment to rest,

Just to be,

And as you rest here in your depth,

Just notice if there's a quality that wants to be emboldened,

More embodied,

Fortified.

Is there a quality of heart,

Of wisdom that wants some energy,

Some life?

Don't strain to think about it,

Just let it rise from within and call it forward like a wave and allow that quality to spread through your whole body,

Really sense it and feel it.

Perhaps it's a quality of trust or of love or of kindness,

Discernment.

Whatever it is,

Allow it to rise and spread throughout your whole body.

Just steepen it for a moment or two.

Just let that be what that is,

Let that be the atmosphere within which we practice.

Now we're going to go on a rotation of consciousness,

So I'll mention a point in your body.

Just bring the light of your awareness to each of these points and allow yourself to soften and relax.

Bring the light of your awareness to the point in the very middle of your head.

Soften and relax.

The light of awareness in the belly of your throat,

Warm and bright,

Soft and relaxed.

The light of presence in the center of your right shoulder,

Luminous and soft.

Center of your right elbow,

Relax.

Center of your right wrist,

Warm and bright.

Tip of your right thumb.

Tip of your right index finger.

Tip of your right middle finger.

Tip of your right ring finger.

Tip of your right pinky finger.

All of the fingers together,

Soft and relaxed.

Center of your right wrist.

Center of your right elbow.

Center of your right shoulder.

Center of your throat,

Soft and relaxed.

Center of your left shoulder,

Warm,

Bright.

Center of your left elbow,

Relax.

Center of your left wrist,

Luminous,

Soft.

Tip of your left thumb.

Tip of your left index finger.

Tip of your left middle finger.

Tip of your left ring finger.

Tip of your left pinky finger.

All of the fingers together,

Soft and relaxed.

Center of your left wrist.

Center of your left elbow.

Center of your left shoulder,

Warm,

Bright.

Warm and bright.

Center of your throat,

Radiant and soft.

Center of your chest,

Soft and relaxed.

Center of your right lung,

Radiant and soft.

Center of your chest,

Warm and bright.

Center of your left lung,

Radiant and soft.

Center of your chest,

Warm and bright.

Center of your belly,

Warm and soft.

Soft and relaxed.

Center of your pelvis,

Warm and bright.

Center of your right hip,

Relax.

Center of your right knee.

Center of your right ankle,

Luminous,

Soft.

Tip of your right big toe.

Tip of your right second toe.

Tip of your right third toe.

Tip of your right fourth toe.

Tip of your right fifth toe.

All of the toe tips together,

Soft and relaxed.

Center of your right ankle,

Relax.

Center of your right foot,

Soft and relaxed.

Center of your right ankle,

Relax.

Center of your right knee.

Center of your right hip.

Center of your pelvis,

Warm and bright.

Center of your left hip,

Luminous,

Soft.

Center of your left knee.

Center of your left ankle.

Tip of your left big toe.

Tip of your left second toe.

Tip of your left third toe.

Tip of your left fourth toe.

Tip of your left fifth toe.

All of the toe tips together,

Soft and relaxed.

Center of your left ankle.

Center of your left knee.

Center of your left hip.

Center of your pelvis,

Warm and bright.

Center of your belly,

Soft and relaxed.

Center of your chest,

Warm and bright.

Center of your throat,

Soft and relaxed.

Center of your head,

Warm and bright.

The warm glow of presence in the center of your head.

Now imagine these points all lit up at once.

61 stars in the nighttime sky.

Lighting up the constellation of you.

Experience the luminosity of all of these points of light.

As well as the space,

The vast amounts of space between and all around the points of light.

Now allow the fullness of your awareness to drop back the point of light in the center of your head.

And with the presence of your awareness,

Allow the light in the center of your head to grow bright,

Radiant,

Luminous.

And allow that light to shine forward towards your forehead or maybe just in front of your forehead where you can experience almost like a screen,

The screen of your mind.

Screen being your forehead or something just in front of the forehead and the light in the center of the head illuminating that screen,

The screen of the mind.

Chittikasha.

You rest back as the light of awareness.

Just notice like you were watching a movie on a screen,

Anything that arises and passes across that field of your awareness on the screen of the mind.

Maybe it's something,

Maybe it's nothing,

Maybe it's shapes or colors or maybe it's full scenes.

Whatever it is,

You just rest back as that light of awareness like a passive observer.

And let whatever arises to rise and to cross the screen of the mind.

And if you notice your attention is getting drawn into some scene or shape or color or darkness,

Just allow it to rest back again as the light of awareness itself.

And that whatever moves across the screen of the mind,

To move across without judgment,

You just rest back and let the mind unpack itself here in the light of your loving awareness.

Continue to rest as the witness for just a little bit longer,

Allowing whatever to move across the screen of the mind to move.

And now allow that process to begin to resolve.

Allow the screen to dissipate.

And cast your awareness wide once again to experience all of those points of light.

To experience the constellation of you cast across the immensity of the sky.

Experience all of those points of light,

Light up at once.

Now expand your awareness out and imagine all of the constellations,

All of the light that there is in the sky,

All of the light from the suns and the stars,

And the entirety of all of the universe beyond.

And on your next exhale,

Allow all of that light to flood into your body so that you feel your body,

Experience your body as the body of light.

Every cell and being in that light.

On your next exhale,

Allow all of that light to flood the spine.

You experience your spine as a column of light,

Luminous and radiant.

On your next exhale,

Allow all of that light to pour into and to flood into the heart center,

To the fullness of your chest.

Your whole heart center radiant,

Luminous,

Bright,

Vast.

And in the water,

Allow all of that light to flow into your heart.

The warmth of the radiance here in your heart.

Simply take refuge for the next few minutes,

Basking in that light and in the silence.

Take rest.

Continue to bask the radiance of your heart.

And take a moment to recall that heart quality.

I was wanting to be fortified,

Embodied,

Brought forth.

And feel that quality radiate from the warmth of your heart throughout your whole body.

And feel what that's like.

And the touch of that love on every cell of your being.

And give that quality the breath of life.

And feel the breath as it moves through your chest.

And circulates that quality throughout your whole physical body.

Allow each wave of breath to move through the body and to begin to shape the body.

Until you begin to pour your breath back into movement once again.

Perhaps you just wave the tips of your thumbs over the tips of your other fingers.

Start really simple,

Really gentle and feel that touch.

Maybe you stretch the fingers out and draw them back in on the pulse of breath.

Just begin to re-inhabit your body in a way that feels really nourishing to you.

That aligns with that heart quality that you're embodying.

Maybe start with little ripples of movement and then give way to bigger waves of movement through the arms and legs,

The neck.

Maybe you want to bend the knees and hug the knees into the chest or stretch out or both.

Allow yourself to reawaken into your body,

Reawaken into your moment,

Reawaken into this life.

Take your time with this awakening process.

But eventually make yourself aware of the fact that you're not alone.

Curl in your tail,

Curl in your head and just wrap around yourself,

Wrap around your center.

And then just let go of everything else that's holding you back.

Let go of everything else that's holding you back and let go of everything else that's holding you back and let go of everything else that's holding you back and let go of everything else that's holding you back and let go of everything else that's holding you back and let go of everything and just wrap around yourself,

Wrap around your center.

Open wide the back body,

Let it be soft and permeable.

And as you rest on your side,

Tucked into yourself in the front body,

Vast and open through the back body,

Just acknowledge to yourself that this practice of Yoga Nidra is complete.

This practice of Yoga Nidra is now complete.

And eventually you'll pour your weight into your hands,

Feel the support of the earth,

Let her help you up as you rise up to a seat.

When you come to rise to a seat,

You can sit on a cushion on the floor,

On the edge of the bed,

The couch,

On the rim of the chair.

And we just take a moment here to just be as we emerge out of the ocean of oneness,

Where we're dripping with little droplets of eternity.

And so we just allow those to soak in,

We allow ourselves to bask in the effects of the journey we've been on.

And just fold your hands like a prayer in the center of your heart.

Finish this practice as you inhale,

Allow the heart to float high and as you exhale,

Pour the head down low.

Just bow to the depths that you contain,

The multitudes that you are,

The vastness and all of the particularities,

The finite and the infinite,

All wrapped up here in this simple being.

Your eyes are closed,

Allow your eyes to blink open.