Full transcript
0:00namaste
0:03ali here in this yoga nidra
0:07i'll be bringing in a little bit of
0:09sound from time to time
0:14to welcoming the sound of the koshi
0:17chimes as you begin to settle in
0:22if it's comfortable for you taking the
0:24posture of shavasana
0:28or whatever position you can get
0:31completely comfortable
0:33and at ease
0:39let your arms rest fingers
0:45unfurling
0:47[Music]
0:49let the head be in a neutral alignment
0:53and the shoulder blades relaxing down
0:57and down
1:00[Music]
1:02making sure that the low back is
1:04supported
1:07steady stable
1:14closing down through the eyes
1:18begin to settle your body here into
1:22[Music]
1:24stillness
1:28the most important thing is that you
1:30really take your time
1:31to become comfortable
1:34[Music]
1:38feeling the support here beneath your
1:40body
1:44all that there is to do is to listen to
1:47my voice
1:50there's no need to bring any effort
1:53to the practice whatsoever
1:55[Music]
1:57just resting and listening
2:08know that if at any point you feel the
2:11urge to move your body
2:13there's no harm in adjusting your
2:20position
2:22during yoganidra we'll be focusing
2:26on the levels of listening
2:29and sensing
2:33[Music]
2:35heightening awareness to the inner
2:39landscapes
2:40of the body
2:44[Music]
2:46it's helpful to remain in stillness
2:49[Music]
2:55for your attention to draw deeper and
2:58deeper
3:02inwards
3:04could you let your attention come to
3:07lightly rest
3:08on your face
3:18begin to welcome sounds as vibration
3:27listening for whatever sounds you can
3:29perceive
3:30in the environment around you
3:36sounds on this recording
3:41and noticing how sounds move through
3:44your awareness
3:49arising and dissolving
4:04[Music]
4:10the whole river of sounds
4:14that is flowing all around you in this
4:18moment
4:20[Music]
4:22in this moment
4:26and this one
4:31and can you continue to notice sounds
4:35and simultaneously
4:39notice pockets of silence
4:42[Music]
4:46could you bring awareness above the
4:48crown of your head
4:52noticing if there are sounds or silence
4:55present here
5:00[Music]
5:01bringing awareness behind your body
5:06noticing if there are sounds
5:10or is there a pocket of silence
5:19and moving through this inquiry to the
5:22right side of your body
5:24[Music]
5:29to the left side of your body
5:35[Music]
5:36into the space above your body
5:45in the space below your feet
5:51just noticing what sounds
5:55are present or is there a pocket
5:58of silence
6:04and noticing how as each sound arises
6:09[Music]
6:11and crests and dissipates
6:14[Music]
6:16it disintegrates back down into the
6:18field
6:20of ever-present silence
6:33welcoming your breath here
6:36taking a deep breath in through the nose
6:39and holding momentarily at the top
6:44when you feel the urge to exhale feel
6:48as though every cell in your body is
6:50releasing
6:51on the out breath
6:55i'm just doing this two more times a
6:57full deep inhalation
7:00holding at the top momentarily
7:05on the exhale trillions of cells
7:08releasing
7:08[Music]
7:09simultaneously relaxing
7:13into the support beneath your body
7:16[Music]
7:20each exhale allowing the layers of
7:23tension
7:24to slowly melt away from each
7:29and every tissue
7:35and then allowing the breath to become
7:37soft
7:39[Music]
7:40and effortless
7:46[Music]
7:50notice as your awareness continues to
7:53watch the ever-changing
7:55river of experiential moments
8:00each breath unfolding
8:05each inhale arising
8:09and dissolving
8:14[Music]
8:21the river of experience flows
8:26the rivers of sound
8:29and you're abiding as presence
8:34just relaxing back into the already
8:37happening awareness of the ever-changing
8:39flow
8:41of experience
8:45[Music]
8:49and could you invite now into the flow
8:52of your experience
8:54your senculpa
9:00and you might have a cencopa that you're
9:02working with or you might
9:04invite the cencopa i flow
9:08with the natural intelligence of life
9:12igniting the realm of possibility
9:16and allowing your sin culpa to be true
9:19and alive
9:21here and now by repeating
9:24three times
9:36[Music]
9:55welcoming your sencopa to be everywhere
9:59as a direct and felt experience
10:03throughout your
10:05whole body
10:11and now could you invite your touchstone
10:16your inner sanctuary
10:21begin by welcoming any imagery that
10:23brings you a sense of ease
10:26peace that allows you to feel secure
10:32[Music]
10:44grounded
10:47there's a sense of natural ease and
10:49well-being
10:53so bringing to mind an environment that
10:56nourishes these feelings
10:58connecting with those feelings within
11:00yourself
11:03[Music]
11:13and as you begin to create the feelings
11:18of well-being and ease trust
11:23peace and security within your body
11:27allow the imagery to drop away
11:32and with each breath you're just
11:34nourishing
11:36this inner resource within yourself
11:45[Music]
11:55invite your attention to condense
12:01as awareness in the center of the mind's
12:04eye
12:07you may see or sense it take the form
12:11of a golden white point of light
12:14[Music]
12:20[Music]
12:22the tip of the tongue
12:26feel the presence of a golden white
12:29point of light
12:35the roof of the mouth
12:39golden point of light
12:41[Music]
12:47the center of the throat
12:54golden point of light
13:00the center of the heart
13:04luminous white point of light
13:13continuing in this way
13:18the right shoulder
13:23the right elbow
13:28the wrist
13:32the tip of the thumb golden point
13:36of light
13:40the tip of the first finger
13:45tip of the second finger
13:50third finger
13:54fourth finger
13:59the wrist
14:03the elbow
14:08the shoulder
14:14the center of the heart
14:17[Music]
14:20the left shoulder
14:23a point of gold and white light
14:26[Music]
14:29the elbow
14:30[Music]
14:32the wrist
14:33[Music]
14:36the tip of the left thumb
14:41tip of the first finger
14:46tip of the second finger
14:51third finger
14:54fourth finger
14:59wrist
15:01[Music]
15:03elbow
15:04[Music]
15:10shoulder
15:12center of the heart
15:17a point of luminous
15:21light
15:24the right side of the chest
15:29back to center
15:32the left side of the chest
15:34[Music]
15:36back to center
15:41the navel center a shimmering
15:46point of gold and light
15:55the pubic bone
16:00the right hip joint
16:04the right knee
16:09ankle
16:13tip of the big toe
16:18shimmering point of light
16:24tip of the second toe
16:28third
16:29[Music]
16:31fourth fifth
16:35toe
16:38ankle
16:42knee
16:45hip
16:49pubic ball
16:53left hip joint
16:58luminous point of light
17:03knee
17:06ankle
17:09tip of the big toe
17:13tip of the second toe
17:18toe fourth
17:23fifth toe
17:25[Music]
17:27ankle
17:30knee
17:34hip joint
17:38pubic bone
17:40[Music]
17:42navel center
17:47center of the heart
17:49[Music]
17:51center of the throat
17:56center of the forehead
18:00shimmering point of light
18:06crown of the head
18:12shimmering point of light at the crown
18:15of the head
18:19[Music]
18:21a point of golden light at the crown of
18:26your head
18:31awareness condensing here at the crown
18:34of the head
18:36in this golden point of white
18:40light
18:44and could you bring your awareness to
18:47the natural
18:48flow of the breath
18:52that subtle undercurrent in the river
18:56of your experience
19:00[Music]
19:04and imagining at the crown of the head
19:07with the inhalation the lotus
19:10of the crown rises and blooms
19:15with the exhalation it submerges
19:18and buds
19:21inhaling white lotus flower
19:25of the crown rises and blooms
19:30with the exhalation of submerges
19:34and buns
19:38following along with your breath
19:41[Music]
19:44inhaling rising and blooming
19:50exhaling
19:52[Music]
20:04embedding
20:08and the point of condensed
20:13light begins to migrate
20:17from the crown of the head down to the
20:19center
20:21of the head just
20:25behind the forehead
20:30with the next inhalation the lotus
20:34of the mind's eye rises and blooms
20:38with the exhalation it submerges
20:42[Music]
20:46inhaling a deep purple lotus
20:50of the mind's eye rises and blooms
20:56with the exhalation it
21:01and submerges
21:05[Music]
21:14your internal focus on the mind's eye
21:20a quiet continuous
21:28breath
21:34point of white light
21:38moving down
21:41migrating slowly towards the throat
21:45center
21:46[Music]
21:50with the inhalation the lotus
21:53of the throat rises and moves
21:57with the exhalation it submerges
22:01and butts
22:16inhaling a brilliant blue lotus
22:20of the throat
22:21[Music]
22:24opening
22:27blossoming
22:30exhaling submerging
22:41a natural inhalation
22:44transforming into the exhalation
22:53no effort required in the breath
22:59the inhalation naturally transforming
23:03into exhalation
23:11[Music]
23:18awareness moving down
23:23the white point of light
23:28slowly descending towards the heart
23:34center
23:38pausing here in the center of the heart
23:41on the inhalation the lotus of the heart
23:44rises and blooms
23:49with the exhalation it submerges
24:05notice what color the lotus
24:09that rises from the heart takes
24:14[Music]
24:15is it gold
24:19pink
24:29[Music]
24:30green
24:36each inhalation the lotus of the heart
24:39blossoms
24:43exhaling submerging embedding
24:47back down into the heart space
25:03let your internal focus be on the white
25:06point of light
25:08[Music]
25:10see it moving down again towards your
25:13naval center
25:15[Music]
25:22with your inhalation the lotus of the
25:25navel
25:26rises and blooms
25:29with the exhalation submerges and buds
25:36inhalation
25:40the bright yellow lotus of the navel
25:43rises
25:46unfurls
25:49[Music]
25:51open
25:54the exhalation submerging
26:11inhaling lotus opening
26:15exhaling condensing
26:24[Music]
26:32the radiant point of light
26:35moves from the navel down
26:38down towards the low belly
26:43from here with the inhalation feel the
26:46lotus of the belly rise
26:50open bloom
26:53the exhalation feel it submerge
26:57and bud
27:08inhaling
27:12a vibrant orange lotus
27:15of the belly rising blooming open
27:20exhaling submerging
27:24condensing binding up
27:39[Music]
27:49and then the point of light
27:52moving down towards your root
27:54[Music]
27:56tailbone
27:56[Music]
28:00base of the pelvis
28:03[Music]
28:05and notice where the lotus
28:10begins to rise and bloom
28:14perhaps
28:17along the legs or at the feet
28:33there might be one lotus or many lotuses
28:37arising here on the in-breath
28:42exhaling submerging
28:50[Music]
28:57with the inhale the lotus of the red
28:59root
29:00rising and blowing exhaling
29:05submerging and betting
29:11smooth continuous
29:14effortless breath
29:17inhaling opening
29:21rising exhaling
29:25submerging
29:26[Music]
29:42allow the white point of light
29:45to dissolve as you feel the stream
29:48of prana flowing through your body
29:55all the way down into your feet
30:00all the way up towards your crown
30:15letting the mind become absorbed
30:18in the rivulets of prana
30:23in the movement of prana throughout
30:35and now could you imagine the feeling of
30:38being
30:38solid here on the unmoving earth
30:44feeling the stability the steadiness
30:48of the ground beneath you
30:52solid unmoving
30:57[Music]
31:02sensing the whole magnitude of the earth
31:05[Music]
31:06beneath your body
31:20[Music]
31:23and now could you imagine that you're
31:26floating
31:30imagining yourself on a raft
31:33floating feeling the gentle
31:37current and movement of water
31:41beneath the surface that you're resting
31:44on
31:55a gentle movement a gentle sway
32:00floating on water
32:16[Music]
32:17and now coming back to the feeling of
32:20solidity unmoving
32:25solid vast earth
32:42stability and solidity beneath your body
33:01and now once again imagining
33:04that you're floating
33:07you might imagine yourself floating on a
33:15[Music]
33:22raft imagining
33:25that you're on a raft floating down a
33:27small
33:28river
33:29[Music]
33:34there's something about this current in
33:36this river
33:39the more that you float along you become
33:42more
33:43and more at ease
33:47more and more relaxed
33:54you float along the river you notice
33:56that you feel calm
33:59safe
34:05you might welcome some of the imagery
34:08along the banks of your inner resource
34:21welcoming any imagery
34:24of the natural world that allows you to
34:27feel
34:27completely safe and at ease
34:31[Music]
34:33comforted by the beautiful nature that
34:35surrounds you
34:40imagining you could hear the water
34:44a gentle lapping of the water
34:48and the birds singing
34:51and the wind gently moving through the
34:53trees
34:57the fragrance of fresh water
34:59revitalizing
35:00your soul
35:05you can feel the warmth of the sun on
35:08your skin
35:17basking in that warmth
35:22in the safety that you feel
35:25as you float on this river
35:29through your inner resource
35:31[Music]
35:42and you notice tiny channels of water
35:45flowing into the river
35:48and you continue to float along becoming
35:51more
35:52and more at ease
36:01you notice the beauty of the rocks and
36:03the channels on the banks of the river
36:07and also the foliage the brilliant
36:11greens and beautiful flowers blooming
36:14all around
36:16[Music]
36:18notice the fragrance of your favorite
36:20flowers in the air
36:25what are those fragrances
36:31[Music]
36:35as you float along the river you notice
36:40the river getting wider and deeper
36:43and the flow becoming more steady and
36:45strong
36:48you feel this flow and you know that
36:51this
36:52is your soul's energy
36:55your higher self guiding you
36:59and carrying you along your journey
37:02in this life
37:06the intelligence of life
37:09guiding you carrying you along
37:13on your life's journey on the journey of
37:16your life
37:23and the more that you become aware and
37:25open of your
37:26soul's presence or the intelligence
37:31of life
37:34the stronger the current becomes
37:45you realize that the light and the
37:48warmth of the sun
37:50is actually the light and the warmth
37:53of your soul
37:54[Music]
37:57you're basking in the light of your soul
38:02and you breathe it in
38:06deepening your connection to your soul's
38:09energy
38:13to the intelligence of life itself
38:18[Music]
38:21and as you float along you notice
38:24that you float towards the edge of the
38:27river
38:29and begin to spin around in circles
38:33just getting caught here in the bank of
38:36the river
38:39you've become stuck here spinning around
38:44and around and no longer flowing
38:48with the current
38:49[Music]
38:58you recognize that this is due to your
39:01doubts
39:03and fears that naturally come up
39:08these habitual tendencies of focusing on
39:10what you don't want
39:14getting caught up in the superficial
39:16aspects of life
39:19you've become stuck in one of the many
39:22ways
39:23we get stuck in life and have become cut
39:25off
39:27from the intelligence of life itself
39:31or from your soul's energy
39:34[Music]
39:36do you remember to take a deep breath
39:38and let go
39:40into the flow of this energy
39:44which immediately pulls you back into
39:47the middle
39:47of the stream being carried by the
39:54current
39:58[Music]
40:00you start to flow again effortlessly
40:04and as you travel along you notice all
40:06of the channels
40:08that are feeding this river are growing
40:12and getting wider and there are more of
40:15them
40:15[Music]
40:21the more you focus and connect to your
40:24higher self
40:26to your soul the atman
40:31the stronger the river becomes
40:37when you notice all of the beautiful
40:39waterfalls feeding the river from all
40:42around you
40:44you are free to be yourself
40:47in this flow contributing to the
40:52whole in your own unique way
40:56with your own unique energy
41:09[Music]
41:10and just as the channels
41:14and rivulets of water contribute to the
41:18river
41:20your life is a powerful channel
41:23contributing to the whole
41:26just by being your truest self
41:37and you realize that by staying with
41:39this
41:40presence and the energy of your soul and
41:43the main
41:45current of this
41:48vast river the more and more
41:51of the sweetness in life is coming to
41:54you
41:54effortlessly
41:58you become more and more excited and
42:01grateful
42:03about your contribution to the whole
42:06i notice it becomes stronger and
42:08stronger again
42:11this current of the river grows and
42:14flows and so does your experience
42:17of affluence in all areas of your life
42:22[Music]
42:28the more you flow with the current of
42:31your soul
42:33or the intelligence of life the more
42:36resilient you become the more calm
42:40and easeful you feel the more
42:43fulfilled you are in your days
42:48the more connected you are to all that
42:51there is
42:58[Music]
42:59and again you find yourself floating to
43:03the bank of the river
43:06getting stuck as you move in small
43:09circles
43:10feeling like you're going nowhere
43:19and you remember to let go
43:22and float leaving your fears and doubts
43:26on the bank of the river
43:29and surrendering your energy
43:32to your higher self to take care of you
43:36which gently pulls you right back into
43:39the middle
43:40of the river and the current flowing
43:43effortlessly
43:45setting you towards your path
43:49your direction your
43:52highest cenculpa
43:58and you know that anytime you feel stuck
44:02that you can choose to get back into the
44:04flow of the current
44:07of your soul
44:10of your highest self
44:19and everywhere that you go
44:22you now create in the current
44:26where things flow easily
44:29and the nurturing energy of the earth is
44:32all around you
44:34everywhere the protection
44:39of your soul all around you
44:52while being an ease flowing
44:55like a river
45:05[Music]
45:13as you allow yourself to float
45:17along this river
45:20effortless useful
45:25abundant protection
45:29of your soul's all around you
45:34basking in the light of your soul
45:41begin to welcome the sounds
45:46pockets of silence
46:11[Music]
46:22[Music]
46:27[Music]
46:33both ears
46:40listening
46:42[Music]
46:47entering this current of sound
46:51[Music]
46:53in this current and sound
46:59and this one
47:02[Music]
47:05noticing the whole river
47:08of sounds
47:11all around you
47:15arising and dissolving
47:24imagine handing your body to the sound
47:27of the chimes
47:30sounds gently washing through
47:36resting
47:40the whole body resting
47:48immersing yourself in the experience
47:52of sound
47:55and savoring each wave reverberating
48:00through your body
48:06[Music]
48:07let sound and attention dive into the
48:10luminous spaces
48:13within the body
48:18where the mind loves to dissolve
48:35[Music]
48:39listen sounds
48:43rising up from silence
48:47and dissolving again
48:53awakening to the world
48:56of sounds
49:04[Music]
49:34[Music]
49:45[Music]
49:47the river of experience flows
49:51and you're abiding this presence
49:57and just relaxing back into the already
49:59happening
50:01awareness of the ever-changing flow
50:06of sounds and experience
50:15[Music]
50:25sinking into that silent space
50:30where all doing subsides
50:52invite your senculpa here
50:56with a deep sense of feeling and purpose
51:03establishing it at the altar
51:06of your heart space
51:30imagine every cell in your body
51:34singing the song of your cencopa
51:59from this place of deep stillness
52:03feel a natural
52:06emerging
52:10there's a sense of the whole body
52:13resting on the support beneath you
52:19begin to feel and deepen your breath
52:24[Music]
52:26begin to sense the outermost boundaries
52:30of your body fingers toes
52:36bringing little tiny gestures and
52:38movements
52:39as you're ready
52:42[Music]
52:44slowly and gently awakening the body
52:50you might nod the head from side to side
52:55[Music]
52:57could you take a great big deep breath
52:58in through the nose
53:03exhaling through the mouth
53:07let's do that again in through the nose
53:13exhaling
53:17one more time
53:28[Music]
53:32when the time feels right you might hug
53:36the knees to your chest
53:37or roll to a fetal position
53:41taking as much time as you need to
53:43awaken
53:45your physical body
53:48thank you so much for practicing yoga
53:50nidra with me today
53:53again my name is ali and
53:56i'd love to hear from you in the
53:59comments below
54:01if you're interested in learning more
54:04about yoga nidra with me
54:06please know that i teach online
54:09yoga nudra immersions and yoga nidra
54:13teacher trainings
54:14and i'd love for you to come
54:18join me in deepening your practice of
54:21yoga nidra
54:23if you'd like to find more you can check
54:26out
54:26my website and check out
54:29the links in the comments below and in
54:32the descriptions below
54:36if you know someone who would benefit
54:38from yoga nidra please share this free
54:40recording with them
54:43the light within me honors the light
54:45within each of you
54:50namaste