Namaste,
I'm Rosalie and this is a guided Yoga Nidra.
This practice is designed to help you tap into expanded states of consciousness,
Sense subtle energies and explore beyond the limits of the physical body.
You might imagine this as a great spiritual adventure.
Allow yourself to drift along,
Downstream,
Smoothly,
Effortlessly,
Being carried along by currents of light,
Energy and sound.
No pressure,
No expectations.
Be open to receive and experience whatever is most needed for you at this time.
And even if you do not astral project,
You will gain all the benefits of this ancient practice of Yoga Nidra,
Allowing your body and your mind to bathe in the medicine of deep rest.
Let's begin.
Take your time to get completely comfortable.
Ideally lying on your back,
Stretch your legs out and let your feet flop to the sides.
Place your hands wherever they feel the most comfortable.
Could you take up all the space around you?
Imagine spreading yourself out,
Expanding as much as possible.
Use any props you might need to feel warm and cozy.
Perhaps a warm blanket on top of you,
A pillow underneath your head or your knees,
And maybe something to cover your eyes.
And might you adjust your headphones if needed.
You might imagine creating a little cocoon around you,
A sacred space of pure comfort,
Where you feel safe,
Supported and cradled by the surface beneath you.
Allow yourself to sink back into the support beneath you.
Throughout the practice,
Try to remain completely still,
But if there's anything that prevents you from fully relaxing,
For example if you need to crouch,
There's no harm in moving,
But then return to stillness.
Let's take 3 big cleansing breaths.
Inhaling through the nose,
Exhaling through the mouth.
And again.
One more big inhale.
Exhale.
Allow your lips to come together and with every exhale,
Allow yourself to sink back even deeper.
Let go of any sense of effort or doing.
Nothing is required of you here.
Allow your thoughts to simply dissolve as you drop into the realms of feeling,
Sensing and listening.
Might you release any sense of tightness or gripping in the forehead,
Around the eyes.
And might you release any gripping in the mind,
Letting the mind be open,
Perceptive.
With every exhale,
Allowing any tension to drain from the body,
Sinking deeper and deeper into the support beneath you.
Might you drop the thinking mind down into the heart space,
Activating the heart energy,
A sense of expansion,
Gratitude and love.
From this space,
Welcome your sankalpa or heartfelt intention.
You may be working with your own or perhaps you might invite the phrase I am a being of unlimited potential and activate my ability to explore beyond the limits of the physical body.
Mentally repeating this three times now.
I am a being of unlimited potential and activate my ability to explore beyond the limits of the physical body.
Welcoming this seed of intent to be planted deep within your heart.
Now we will rotate our awareness,
Our energy through different parts of the body.
You might imagine this like a stream or current of light gliding gently from part to part.
As I name each part of your body,
Could you bring all your energy,
Your attention there.
You may like to imagine imprinting it with a little point of light,
Like a little star,
Activating that part,
Filling it with sensation,
Energy,
Light.
Now,
Beginning at the very top of your head,
Could you gather all your awareness at the centre of the crown of the head,
To the centre of the forehead,
The mind's eye,
The right eye,
The right nostril,
Sensing the flow of air in and out,
To the left nostril,
Inside the right ear,
The tip of your tongue,
The centre of your throat,
Down to the centre of your chest,
Your heart space,
The right side of your chest,
The right shoulder,
The next finger,
The ring finger,
The right hand,
The right side of your chest,
The sole of your foot,
The right big toe,
Up to the top of your foot,
Full of sensation,
The whole right side of the torso,
The whole right side of your body,
Filled with sensation,
Energy,
Light.
Now,
Might you imagine the sense of the left side dissolving,
Simply slipping away into darkness,
Only the right side remains,
Noticing any sensations or waves of energy through the right side of the body.
Now let your attention gather back to the heart space,
The centre of your chest,
And over to the left side of your chest,
The left shoulder,
Sensing all the fingertips on the left hand,
Your left big toe,
Moving up to the top of your foot,
Brimming with sensation,
Now the whole left side of the torso,
To the top of your head,
The side shimmering,
Tingling,
The sensation of the left side of the torso,
As if the right side could dissolve,
Slip away into darkness,
And now,
Sensing both sides of the body together,
Equally,
And now,
Fully,
Saturated with sensation,
With energy,
With light.
Resting deeply now,
By keeping the mind awake,
Notice the natural rhythm of your breath,
Notice the body breathing itself,
Breathing in,
Breathing out,
And as you do this,
Could you sense the outline of your body,
The outer edges all around the body,
And you might imagine a light,
A brilliant white light,
Contouring the edges of the body.
Now,
Could you visualize your body lying here,
Encircled by a brilliant white light,
And as you inhale,
Allow the light to flow through every cell in every part of your body,
Trillions of cells,
Filled with light,
And as you exhale,
Might you imagine this light glowing more and more,
All around you,
Filling yourself up as you inhale,
And as you exhale,
Glowing brighter and brighter.
Continue like this,
Without changing the breath.
Now,
Could you imagine breathing light and energy up from the soles of your feet,
All the way to the crown of the head,
And as you exhale,
Let this energy swirl around you,
All the way back down to your feet.
Just imagine,
Inhaling through the soles of the feet,
Up to the crown of the head,
Exhale energy and light swirling around you,
Back down to your feet,
Continuing like this for a few more rounds.
Now,
Could you imagine or sense floating in a pool of crystal clear,
Sparkling water,
Where the water completely supports every part of your body,
Almost like you're on a bed of clouds,
Your whole body is weightless,
Floating freely.
Now,
Could you imagine or sense the sensation of floating free,
The body merging with the light within you and around you,
As you simply become light and energy,
Or imagine light rays streaming all around you,
As a physical body simply dissolves,
All sensations in the body dissolve,
Melt away,
And you're left as pure energy,
Light.
Drifting here for a few moments,
Enjoying the sensation of floating free as pure energy,
Light.
Now,
Could you sense that light part of you ever so gently rocking,
Rolling from side to side,
That more subtle part of you,
Loosening,
To rocks from side to side,
Ready and free to simply roll out or float up and away,
That part of you that is completely free of all worry,
Anxiety,
And anxiety.
Now,
If you do sense any sensations at any point,
Lean on them,
Surrender to them,
And know that you're completely safe and held by this protective light all around you.
And remember your intention for this practice.
You are a being of unlimited potential and activate your ability to explore beyond the limits of the physical body.
Allow yourself to continue to drift here as pure light,
Ready and free to simply roll out or float up,
Up.
You can return at any time simply by thinking of your physical body.
I will leave you here in this space to continue whatever experience you're having.
Travel well and have fun in this realm where anything is possible.
