Lavender Fields Forever - 20 Minutes Yoga Nidra / NSDR

Welcome to your practice of yoga nidra.

Thank you for allowing me to guide you.

Gather your props to hold your body without tension.

Possibly you use blankets to cover your body as your temperature can drop.

You will be lying on your back for the duration of this practice.

Allow your chin to be parallel to the floor by using a folded blanket rather than a pillow.

Play with your props and learn how to create a shape that your body can safely relax into.

Lay there with your legs about hip distance apart.

Arms are out by your side without any tension in your shoulders.

Palms are up or resting along your pinky fingers.

Be mindful to not touch anything.

We are experiencing our inner state.

Close your eyes or have a soft gaze as we allow our sense of sight to be less dominant.

Allow your body to start desensitizing from the outside world and notice your body sensing itself.

What you are practicing in yoga nidra is stillness,

Listening,

Noticing,

And allowing.

Start to allow the body to relax.

Wherever you are at,

Focus on the parts of your body that are touching the ground.

In this moment,

Create a relationship between you and the ground.

When a different thought arises,

Regardless if you label it good or bad,

Refocus your attention to the parts of your body that are touching the ground.

It is okay if this ebb and flow of thought occurs.

That is simply the experience of the human mind.

Start to pay attention to your breath.

Be here with your natural breath for a while.

Notice how it travels inside of your body.

Spend the time to notice your breath.

Notice your body and be okay with whatever sensations arise for you.

When my voice comes back,

Allow me to guide you through another layer of your practice.

For now,

Continue to pay attention to your inhales and exhales.

Allow me to take you on an expedition of your body.

When I name a body part,

Bring all of your attention to that specific body part.

Even if you cannot feel the body part that I mention,

Use your sense of imagination and play.

Start to feel your heart.

Feel your heartbeat and pulse.

Adopt the thought and imagine that your heart is pulsing with a green hot flame.

Imagine this flame,

Shades of green,

Being pushed throughout your body,

From your heart out to the extremities.

See the light show that your body makes.

Watch this green flame travel throughout your whole body,

Pulsing with a soothing and calm rhythm.

See this green flame travel from your heart across your collarbones to rest on both of your shoulders.

Green flame pulsing inside of your shoulders.

See the flame glide down to your upper arms,

Down to your inner elbows,

Lower arms,

Wrists.

Feel your wrists open up to allow the flow.

Imagine the flame fills up both of your thumbs,

Pointer fingers,

Middle fingers,

Ring fingers,

Pinky fingers.

Watch the green flame slide down each finger,

Filling up both of your palms.

Sense and feel the back of your hands,

Wrists,

Lower arms,

Elbows,

Upper arms,

And landing back at your shoulders.

Glide along your collarbones and see your throat ignite.

Watch and allow it to be as it is.

Drift up your neck.

Feel and notice the flame move up the back of your head to the crown of your head.

See it spread across your forehead.

Sense your third eye or the space between and above your eyebrows,

Pulsating with the spirit of this fire.

Trace your eyebrows from the inside out.

Sense your eyeballs floating in the sockets of your skull.

Travel down the bridge of your nose and trace the lines of your lips.

Feel your whole tongue carrying this green flame.

Sense the shape of your teeth and gums.

Bring your attention to the center of your glowing head.

Drift your attention back to your heart.

Watch the flame as it tracks the lines of your ribs,

The spaces between your ribs.

Light up your organs as you descend down your spine.

Notice your lungs,

Your stomach at your left,

Your liver at your right,

Your kidneys near your lower back.

Pursue the 15 feet or more of your small and large intestines with gentleness and grace.

See the flame land at the sacrum at the base of your spine and watch it pulse here.

Travel through your hips along the pelvic floor.

Observe as your right and left buttocks light up.

Allow them to let go and spread across the ground.

Watch as you travel through your upper legs,

Down to your knees,

Lower legs,

And land at your ankles.

Glide up all the bones of your feet and one by one light up your toes.

From both of your big toes,

Second toes,

Third toes,

Fourth toes,

Fifth toes.

Notice the sensation of gliding down the soles of your feet.

Let's move back up the back side of the body,

Starting at your heels.

Move up the Achilles tendons and into your calves,

Back of your knees.

See your hamstrings widen.

Watch the flame move along your buttocks and hips and then to your tailbone.

Feel the flame travel back up the spine,

Vertebrae by vertebrae,

All 33.

Notice the back of your neck.

Move up to the crown of your head.

Again feel this green flame pulsate at your third eye.

Watch and notice what happens as the green flame spreads and begins to light up your whole body.

Your whole body.

Bring your attention back to your heart,

Where the energy started in the first place.

Watch your heart pulsate,

Building energy so intense it cannot contain itself.

The green flame of your heart The green flame of your heart bursts open and shoots out of your body and out onto the earth.

As it gets carried with the wind,

It wisps its way into the hearts of others.

Feel the fire of others land into your heart at the same time.

Feel the fire that you have given and received to the world.

Notice what you have given and receive.

Feel it inside of your whole body.

Come back to the sensation of yourself breathing.

Breathe in and out of your nose.

Breathe in and out of your nose.

On your next exhale,

Begin to pick a random number and count backwards with your breath.

The number does not matter.

There is no need to count down to zero.

Simply pick a random number and make these statements in your head.

37.

I am inhaling.

37.

I am exhaling.

36.

I am inhaling.

36.

I am exhaling.

Continue to breathe and count backwards.

There is nothing more you need to do than simply breathe.

See your body lying here on the floor.

Imagine that you are walking away from your body,

Out onto a park with warm green grass.

Up ahead you see a seesaw and decide that you would like to go on a ride.

You realize you need another person to use a seesaw.

As soon as you have that thought,

Someone arrives.

The first person that pops in your mind.

Do not judge what comes up for you.

It is okay if it is a stranger.

It is okay if the person is no longer living here on earth.

It is okay if there is zero logic as to why it was this person that came up for you.

Whoever arrives,

You are safe.

You are inside of your own body,

Experiencing yourself.

Imagine this person sits across from you on a wooden seesaw.

As you inhale,

Your body takes flight at your end of the seesaw.

As you exhale,

You help lift the other person's spirit into the sky.

Inhale and exhale.

There is a rhythm between you.

A giving,

A receiving.

Can you see the energy of this movement?

It rolls like a wave of energy created by the two of you.

Without needing an explanation,

Be okay with whatever comes up for you.

A sensation wells up inside of your body,

And it tells you that it is time to move on.

You breathe in and out.

You breathe in this new air and notice that you are now in a desert.

You notice two little cactuses,

Each with a colored bulb at the top,

Sitting there,

Surrendered to its environment,

And still thriving.

You realize,

Like the cactus,

You want to do more than survive.

You want to bloom.

You desire to thrive with color,

So you begin to walk.

You lead yourself out of this desert,

One step at a time,

Simply by putting one foot in front of the other.

Gradually,

The dirt underneath your feet starts to cool as moisture comes back into the soil of the earth.

You end up back in the field from which you started,

Except it has grown to become a field of lavenders,

Purple and wild,

Filling the air with a soothing aroma.

You see one more person waving at you from deep within this lavender field.

Accept this person to be the person that has shown up for you,

Past or present,

Even someone you don't know.

Logic is not needed in this state.

This person waves you to come closer.

You walk towards them and clasp hands.

Both of you instinctively begin to spin,

Like children,

Grasping arms and spinning as fast as you can.

You can feel the energy,

How the law of gravity wants to pull you slightly apart,

How you can create a vortex simply by your willingness to spin.

Now you feel the need to let go.

You let go of this person and softly land in this lavender field,

In full recognition of yourself as your own being,

A being that is connected to other beings and experiences,

As well as a being all on its own.

You get to choose how to use the wind.

All experiences are opportunities.

To feel your own autonomy,

All you need to do is breathe,

Listen,

And allow,

Exactly as you are doing right now.

Begin to walk back to your body,

Step by step,

One foot in front,

The other.

You walk back to your body and start to lay back down.

As you lay back down,

You bring your body back all of the gifts of this experience.

There is no need to name the gifts.

Simply feel and allow.

Feel what your body has experienced.

Your practice of Yoga Nidra is now complete.

Be gentle with yourself as you start to return to your body.

Be kind to the process and begin with the smallest of movements.

Make those movements into bigger movements until you can wiggle your fingers and toes.

Continue to do this until those movements become larger and larger.

Allow yourself to come back to your body.

And as always,

Thank you for allowing me to guide you through my favorite way to meditate.

Until next time.