Yoga Nidra To Cleanse & Clear

Hi,

I'm Rosalie and welcome to this Yoga Nidra meditation to wash away any negative thoughts and habit patterns,

Allowing your inner light to shine brightly.

I'll be guiding your body to deeply relax whilst you keep your mind awake and alert.

You'll be flirting with that in-between state between being awake and being asleep.

Try to remain awake the entire time but don't worry if you drop away.

On some level,

You'll be picking up everything I say.

All you have to do is relax and listen to my voice.

Just follow my instructions with your complete attention without trying to analyze or intellectualize anything I say.

Let's begin.

Lie down and find your most comfortable position.

Stretch your legs out and allow your feet to flop to the sides.

If you have any issues with your lower back,

It might be nice to pop a large pillow or a bolster underneath your knees.

You may also like to place an eye pillow on your eyes,

If not just allow your eyes to blink closed.

Allow your arms to relax by your sides,

Palms facing up.

Shift around if you need to.

Make any last adjustments until you find your most comfortable position.

Throughout the practice,

Try to remain completely still but if there's anything that prevents you from fully relaxing,

There's no harm in moving and then returning to stillness.

I'd like you now to feel all the meeting points between your back body and the floor or the mattress beneath you.

With every exhale,

Feel your body getting heavier and heavier,

Sinking deeper and deeper,

Letting go of any tension,

Any worries,

Any thoughts.

With every exhale,

Feel your body getting heavier and heavier,

Sinking deeper and deeper,

Just letting go.

I'd like you now to silently repeat to yourself.

I am practicing yoga nidra.

I am awake and alert.

And I'd like you now to draw your awareness to all the sounds outside this room,

Just noticing them one by one.

And now bring your awareness to all the sounds inside this room,

Noticing them one by one.

And now I'd like you to draw your awareness inwards and ask yourself what's the one thing you would like to develop or achieve in your life right now?

Just allow that to come to you.

What's the one thing?

I'd like you to form an affirmation,

A short positive statement set in the present tense based on this desire.

This is known as your sankalpa.

If you're already working with a sankalpa,

Please bring that one to mind.

Now I'd like you to silently repeat your sankalpa to yourself three times.

Now let it go.

We will begin now to rotate our awareness through different parts of the body.

All you have to do is relax and listen to my voice.

Simply try to feel each part of your body as I name it without moving a muscle.

We will move quickly from one part to the next.

Standing on the right side,

Focus on your right thumb.

Bring all your awareness to your right thumb.

Index finger,

Middle finger,

Ring finger,

Little finger,

The palm of your hand,

The back of your hand,

Your right wrist,

Forearm,

Elbow,

Upper arm,

Your right shoulder,

Armpit,

Waist,

Your right hip,

Thigh,

Knee,

Lower leg,

Your right ankle,

The sole of your foot,

The top of your foot,

Your right big toe,

Second toe,

Third toe,

Fourth toe,

And little toe.

Allowing all the muscles of the right side of your body to relax,

But keeping your mind awake and alert.

Focus now on your left thumb.

Bring all your awareness to your left thumb.

Index finger,

Middle finger,

Ring finger,

Little finger,

The palm of your hand,

The back of your hand,

Your left wrist,

Forearm,

Elbow,

Upper arm,

Your left shoulder,

Armpit,

Waist,

Your left hip,

Thigh,

Knee,

Lower leg,

Your left ankle,

The sole of your foot,

The top of your foot,

Your left big toe,

Second toe,

Third toe,

Fourth toe,

And little toe.

Allowing all the muscles of the left side of your body to relax,

But keeping your mind awake and alert.

Focus now on your back body,

Feeling both heels on the mat,

The back of your legs,

Your bum cheeks,

Your lower back,

Middle back,

Your upper back,

And the back of your head.

Allowing all the muscles of the back of your body to relax,

Allowing yourself to relax deeper and deeper,

But keeping your mind awake and alert.

Focus now on the crown of your head,

Allowing all the muscles of the crown of your head to relax,

Your forehead,

Your right eyebrow,

Your left eyebrow,

The space between your eyebrows,

Focus on the space between your eyebrows,

Your right eye,

Your left eye,

Your nose,

Your right cheek,

Your left cheek,

Your upper lip,

Your bottom lip,

The thin line between your lips,

Your chin,

Your jaw,

Completely relax,

The center of your throat,

The center of your chest,

And your belly,

Allowing all the muscles of the front of your body to relax,

But keeping your mind awake and alert.

I'd like you now to focus on the right side of your body,

Feeling only the right side of your body,

From the crown of your head all the way down to the tips of your toes,

And now the left,

Feeling only the left side of your body,

From the crown of your head all the way down to the tips of your toes,

And now your back body,

Feeling only the back of your body,

From the back of your head all the way down to your heels,

And now the front,

Feeling only the front of your body,

From the crown of your head all the way down to the tips of your toes,

And now your whole body as one,

Feeling your whole body as one,

Lying here,

Completely relaxed,

Completely still,

But keeping your mind awake and alert.

Focus now on your breath.

Feel the flow of your breath in and out of your body.

Feeling your body rise as you inhale and fall as you exhale.

Keeping your awareness on your breath,

We'll count the breath down from 10 to 1.

The breath rises 10.

It falls 10.

Your body rises 9.

It falls 9.

The body rises 8.

It falls 8.

The body rises 7.

It falls 7.

The body rises 6.

It falls 6.

Feeling your own count all the way to 1.

Remaining awake and alert,

Lying here,

Completely relaxed,

But with your mind awake and alert.

I'd like you now to bring your awareness back to the space in between your eyebrows.

Feel the space in between your eyebrows.

I'd like you to imagine yourself,

Visualize yourself,

Lying on some plush,

Soft,

Green grass.

The grass is so vivid,

So soft beneath you.

Feel your body forming a shape in the grass as the earth supports your weight.

You can smell the scent of this fresh green grass as you feel the warmth of the sun above you.

And imagine hearing in the distance a trickle of water.

Visualize yourself sitting up and then standing up.

Take a moment to feel the grass beneath your toes.

Intrigued by the sound of water,

See yourself starting to walk towards this water.

And now you reach the bank of a pool of beautiful crystal blue water.

See yourself moving some of the greenery and then you see a beautiful waterfall.

You feel so drawn to this waterfall.

You step one foot into the pool and then the other foot.

The water feels so good,

So refreshing.

See yourself starting to glide towards the waterfall.

The water isn't deep,

It only goes up to your thighs.

See yourself gliding towards this beautiful waterfall.

You start to notice that each drop of water is filled with a beautiful sparkling light.

The most magnificent waterfall you've ever seen.

And now you see yourself standing right in front of this waterfall.

See yourself turning around with your back to the waterfall.

And open up your crown.

And then take one step backwards and allow this water to flow all around you.

Allow the water to flow through you.

It feels so good.

You know this waterfall is filled with this beautiful sparkling light.

You can feel it all around you.

Feel the water washing everything away.

Feeling so good.

You start to notice that the water at your feet is a little bit murky,

A little bit gray.

And you know this waterfall is washing away anything that no longer serves you.

Any negative thoughts,

Any negative habit patterns are being washed away by this beautiful waterfall.

Releasing anything you no longer want to hold onto anymore.

Letting this waterfall just wash it away.

Washing everything away.

Start to notice the water at your feet is now clear.

You know you've been cleansed from the inside out.

And now you allow the energy of this waterfall,

That sparkling light,

To fill you up.

Feel the energy of this waterfall fill your feet to your ankles,

Up your calves,

To your knees.

Feel the sparkling radiant energy filling your thighs all the way to your hips,

Up your belly,

To your chest,

From your fingertips all the way to your shoulders.

Filling yourself up with this sparkling radiant light and energy of the waterfall.

Feel your neck filled up,

Your jaw,

Your face,

Your eyes,

All the way up to the crown of your head.

Feel yourself completely filled up with this sparkling radiant energy.

Letting this energy fill you up,

Flooding every cell in every part of your body.

Now take one step forward and feel the sparkling energy pouring out through every cell in every part of your body.

See yourself as this radiant being of light.

Start to glide back towards the edge of the water.

You feel the water getting shallower and shallower until you reach the bank.

Step one foot and then the other foot.

And I'd like you now to see yourself lying down,

Lying back in this beautiful green plush soft grass.

See yourself as a being you really are,

Filled with light.

Letting this pour out of every cell in every part of your body.

Bring your awareness now to the space behind your eyes,

To your closed eyes.

Just imagine there's a big movie screen.

And just allow now any thoughts,

Any memories,

Any emotions to surface.

Allow anything that needs to come up,

To come up now.

Remaining awake and alert,

I'd like you now to ask yourself if there are any messages that need to come through.

Just ask yourself,

What do I need to know?

And open and receptive to whatever comes.

Ask yourself one more time,

What do I need to know?

Now let it go.

I'd like you now to come back to the affirmation,

The sankalpa that you made at the beginning of this practice.

I'd like you now to silently repeat this to yourself three times.

And now let it go.

The practice of yoga nidra is now complete.

It's time to come fully back into your body,

Fully back into the room.

But remember,

This feeling of being completely relaxed is always here waiting for you.

But for now,

I'd like you to bring your awareness into your back body,

Feeling all the meeting points between your back body and the mat or the mattress beneath you.

Bringing your awareness back into your right thumb,

Slowly starting to make little circles with your right thumb,

And then gently sweeping it across your fingertips.

Let the hand go and bring your awareness into your left thumb,

Making little circles with your left thumb,

And then sweeping it across your fingertips.

Bringing your awareness down into your toes,

Starting to wiggle your toes,

Perhaps making little circles with your ankles.

And when it feels right for you,

Go ahead and give yourself a really nice big stretch,

Reaching through your fingers and your toes.

Feeling yourself completely relaxed.

Just taking a moment to remember this beautiful being of light.

Remembering this is your true essence,

And perhaps setting an intention to allow this light to shine today in everything you think,

Everything you say,

And everything you do.

Thank you so much for practicing with me today.

Namaste.