25 Min Yoga Nidra | Cosmic Journey

Yoga Nidra is a conscious relaxation and a journey into the subconscious mind.

Although your entire body will relax,

I ask that you keep your consciousness engaged.

Follow my voice as if it is a rope you are holding onto.

Begin by getting very comfortable lying down on your back.

Place the arms a little bit away from the body,

Palms facing up.

Allow your feet to fall open to either side.

Make any final adjustments you need to make yourself extremely comfortable.

Yoga Nidra is generally practiced with the eyes closed,

However,

If that does not feel safe and comfortable,

You can always keep the eyes open and settle into a soft gaze.

Release any tension you are still holding onto and completely relax.

We'll start shortly.

Begin by setting your sankalpa,

Your heart's desire.

This is a desire you will carry with you and manifest until it comes to fruition.

In setting your sankalpa,

Take a moment to ask yourself,

What phase of my life am I currently in and what is my greatest desire?

When you have your sankalpa,

Repeat it silently to yourself three times.

We're going to move the awareness around the body.

As the awareness moves,

It transforms into prana,

Vital energy,

Energy coursing through the body.

To begin,

Envision a warm golden light circling around your right hand.

Allow this warm golden light to circle around your right hand,

Your right wrist,

Your right forearm,

Your right upper arm,

All the way up to your right shoulder.

Allow this warm golden light to circle around your right shoulder,

Your right chest,

Your right ribs,

All the way down to your right hip.

Allow this warm golden light to circle around your right hip,

Your right thigh,

Your right knee,

All the way down to your right ankle.

Allow this warm golden light to circle around your right ankle,

Your right foot,

All five toes of your right foot.

Allow this warm golden light to circle around your left hand.

Allow this warm golden light to circle around your left wrist,

Your left forearm,

Your left upper arm,

All the way up to your left shoulder.

Allow this warm golden light to circle around your left shoulder,

Your left chest,

Your left ribs,

All the way down to your left hip.

Allow this warm golden light to circle around your left hip,

Your left thigh,

Your left knee,

All the way down to your left ankle.

Allow this warm golden light to circle around your left ankle,

Your left foot,

All five toes of your left foot.

Allow this warm golden light to circle around your right temple,

Your left temple,

Your third eye center.

Allow this warm golden light to circle around your right cheekbone,

Your left cheekbone,

The tip of your nose.

Allow this warm golden light to circle around your right collarbone,

Your left collarbone,

Your heart center.

Allow this warm golden light to circle around your entire body,

Your entire body,

Your entire body.

Become aware of the soft whisper of air traveling in and out through your nostrils.

Cool on every inhale and warm on every exhale.

Become aware of the rise and fall of your belly.

Although your entire body has relaxed,

Your belly still rises with every breath in and falls with every breath out.

We're going to count these inhales and exhales beginning at 18 and ending at zero.

Lose count or finish early,

Just start again at 18.

We'll begin together shortly and remember no sleeping.

Inhale,

18 belly rises.

Exhale,

18 belly falls.

Inhale,

17 belly rises.

Exhale,

17 belly falls.

Inhale,

16 belly rises.

Exhale,

16 belly falls.

Continue counting until you get to zero.

Remember no sleeping,

No sleeping,

No sleeping.

Follow my voice as if it is a rope you are holding onto.

Envision you are at the top of a snowy mountain.

Feel the cold wind whipping by.

Feel all of the hairs on the back of your neck standing up.

Envision you are in a hot,

Dry desert.

Feel the sun beating down.

Feel sweat starting to form on the back of your neck.

Envision you are in a deep,

Dark cave.

You cannot see anything in front of you.

You cannot see anything behind you.

You cannot see anything beside you.

Absolute darkness,

Utter blackness.

Envision you are in a bright,

White room.

Brighter than you have ever seen before.

Everywhere you look is light.

Everything is made of light.

Envision your entire body is metal.

No blood,

No bone,

No marrow,

Just metal.

So heavy you begin to sink into the earth.

Envision your entire body is cotton.

No blood,

No bone,

No marrow,

Just cotton.

So light you begin to float and enter to above the ground.

Become aware of your body,

Your body lying in savasana,

Practicing yoga nidra.

Feel the weight of your body and feel that weight begin to lessen until your body begins to float effortlessly into the air.

See your body float higher and higher,

Out of the room,

Past the ceiling and into the starlit sky.

The sensation of floating through air is as gentle as floating in the ocean.

You can see all of the streets and the buildings getting smaller below you.

The world looks tiny and peaceful,

Like a toy town.

As you climb higher,

You notice the surrounding air is neither cool nor hot,

But comfortably warm.

Continue to float all the way up until you see the entire earth down below in all of its roundness.

Take in all of your surroundings.

Watch spectacular stars and planets pass you by like familiar neighbors.

You are completely at peace.

You are a part of the universe.

You are exactly where you belong.

I'm going to name different images and I want you to envision them with as much detail as possible.

Simply see each image in your mind's eye with as much detail as possible.

See a snow-covered field.

See a grand piano.

See a framed photograph.

See a ticking clock.

See the face of someone you love.

See a place that feels like home.

Become aware of your third eye center,

The point in between your two eyebrows.

Notice if you can see any color,

Pattern,

Or just darkness.

Whatever it is,

Take note of what you see and focus all of your attention on this spot.

If your mind begins to wander,

Follow it where it goes and then gently call it back,

Returning your attention to your third eye center.

We have now journeyed deep into the subconscious mind.

Recall your Sankalpa,

Your heart's desire,

The intention you set at the beginning of today's practice.

Take a moment to replant your Sankalpa in the soft soil of your subconscious mind.

Silently repeat your Sankalpa three times to water the seed,

Nurture it,

And allow it to grow.

Become aware of the soft whisper of air traveling in and out through your nostrils.

Cool on every inhale and warm on every exhale.

Become aware of the gentle rise and fall of your belly.

Belly rising with every breath in and falling with every breath out.

As you return to your physical body,

Feel all of the points that are touching the ground.

Feel the ground cradling the back of your head,

Supporting both shoulder blades.

Feel the ground cradling your arms down to the backs of your hands.

Feel the ground hugging your back all the way down to your hips.

Feel your legs being cradled by the ground all the way down to the ankles.

As you return to your physical body,

Feel all of these points touching the ground.

Notice the sense of peace,

This sense of calm.

Begin to invite gentle movement back in by wiggling your toes,

Clenching and unclenching the fingers.

Hold tight to this peace and take your time getting up,

Giving your body whatever it needs.

Know that this peace is always inside of you.

You can always tap in to this sense of peace.

Be gentle with yourself and be well.