Journey to a sacred, luminous rainbow and bathe in its light.
Suggested Pre- and Post-Practices:
This practice assumes familiarity with the concept of sankalpa. Begin with a brief explanation of sankalpa or the Guided Sankalpa Setting if you’re leading people unfamiliar with sankalpa.
Preparation
Getting situated for your Yoga Nidra session. This is your designated moment for repose, connection, insight, or whatever you wish to derive from this practice currently. Constructing a comfortable haven for rest, whatever that might entail for you. Residing upon your back in the savasana pose, perhaps resting sideways, or adopting an upright, supported posture. Whatever suits you best today, grant yourself complete authorization to assume that position.
Perhaps you place a cushion beneath your head, utilize a covering sheet, don warming socks – choose whatever facilitates maximum comfort. (pause) Achieving optimal comfort so you can feel thoroughly supported and at liberty to shed any strain. Should you desire, veil your eyes using a light eye cushion or a length of fabric. If you sense any strain within your back while lying down, position a soft cushion, a rolled-up blanket, or a bolster underneath your knees. Undertake all necessary actions to establish supreme physical ease. Implement any necessary modifications. (long pause)
Make your final adjustments now to settle into perfect tranquility. (pause) Sense your physical form settling into the surface supporting it.
With your body fully sustained, effortlessly descending into a state of calm.
Sinking into a condition of inactivity. (pause) There is no obligation to act.
Releasing the drive to perform.
Transitioning, into simply existing.
Perceive your body releasing held tensions as you willingly grant it this gentle allowance to be still. (pause)
Experience your body emitting a subtle sigh of relief at having this chance to just *be*. (pause)
Letting go of activity.
Shifting toward presence. (pause)
This is precisely the opening your body has anticipated.
The occasion to rejuvenate and recover, residing in absolute comfort.
Bring your attention to the feeling of your body releasing tightness in the shoulder regions. (pause)
Releasing constriction in the spine. (pause) Releasing tension in the upper limbs. (pause) The lower limbs. (pause)
The visage. (pause)
The entire physical form effortlessly letting go of all strain. (pause) The body grows quiescent and settled.
An unforced recognition of this tranquil state of inactivity. (pause)
Invite your perception to now drift towards the subtle sound of your breathing. (pause) Attend closely to this soft auditory evidence of the body breathing autonomously. (pause)
Acknowledge the inherent quietude of the physical shell. The body is free to move if required, but if not, immerse yourself in the serenity of stillness. (pause)
The body reposes, while the faculty of awareness travels and observes. Alert.
Conscious.
Effortless. (pause)
The Yoga Nidra experience is now officially underway. (pause)
Sankalpa
Should you wish to form a sankalpa, a deeply held personal intention, permit it to surface in your mindscape.
Invite the essence of your sankalpa to emerge. (pause)
Visualize your sankalpa clearly realized. (pause)
Feel the manifestation of your sankalpa energetically. (pause)
And now, mentally articulate your sankalpa three times, imbuing each repetition with complete conviction and genuine feeling. (pause)
In your core, accept with certainty that your sankalpa has been registered. No further effort is required from you. The fulfilment of your intention is already in progress.
Rotation of Consciousness
Now, direct your awareness inward throughout the physical structure. Experience these points energetically rather than through strict physical sensation. Various locations will be named.
These represent energetic conduits.
Allow your attention to travel fluidly from one designated spot to the next. Avoid forcing concentration; merely guide your awareness.
If any sensations or impressions appear, simply note them and continue moving on. Commence with an unforced focus on the area situated between the eyebrows. Unforced awareness directed toward the space between the eyebrows.
The recess at the throat.
Flowing smoothly onward.
The joint of the right shoulder. The elbow joint.
The wrist joint.
The right thumb area.
The very tip of the index finger. The endpoint of the middle finger. The endpoint of the ring finger.
The very tip of the little finger.
Returning to the energetic experience via the right wrist joint.
Elbow joint.
Shoulder joint. Throat recess.
Transitioning over to the left shoulder joint. Elbow joint.
Wrist joint.
The left thumb region.
Tip of the index finger. Tip of the middle finger. Tip of the ring finger.
Tip of the little finger.
Tracing back up to the left wrist joint. Elbow joint.
Shoulder joint. Throat recess. The core of the heart.
The right perimeter of the chest area. The heart center.
The left perimeter of the chest area. The heart center.
The center near the navel. The very tip of the tailbone.
The articulation of the right hip.
The right knee joint. The ankle joint.
The largest digit of the right foot.
The tip of the second toe. The tip of the third toe. The tip of the fourth toe. The tip of the smallest toe.
Moving back up to the right ankle joint. Knee joint.
Hip joint.
Tailbone tip.
Guiding awareness across to the left hip joint. Left knee joint.
Ankle joint.
The largest digit of the left foot.
Tip of the second toe. Tip of the third toe. Tip of the fourth toe. Tip of the smallest toe.
Returning up to the left ankle joint. Knee joint.
Hip joint.
Tailbone tip. The navel center.
The heart center.
Throat recess.
The brow center. (pause)
Experiencing the totality of the right side, from the very apex of the head down to the furthest points of the toes, and then tracing back from the toes upward to the crown of the head.
Now, encompassing the entirety of the left side, from the crown down to the tips of the toes, and then ascending from those tips back to the head’s summit.
And now, the complete physical structure as one unit. The entire body together.
The whole body as a singular entity. A field of energetic perception. A domain of being. (pause)
Breath Awareness
Acknowledge this field of existence, or the entirety of the body, engaged in respiration. The whole self, undertaking the vital act of breathing. (long pause)
Inhaling, drawing in universal vitality.
Exhaling, letting go of accumulated strain. Drawing in life-force with the inflow.
Releasing weariness with the outflow.
And if it resonates positively, absorbing light with each breath – luminous and invigorating.
Expelling whatever necessitates release, comparable to dark vapor departing your essence.
Inhaling shimmering luminescence.
Expelling anything you choose to shed, like dusky mist that instantly dissipates.
We will dedicate a minute now solely to the act of breathing. Simply inhale and exhale.
If preferred, continue the rhythm of taking in light and releasing smoky residue, or revert to your natural pattern of respiration. (pause for 30 seconds)
Symbols/Visualization
And now, conjure an image of yourself resting upon a sun-warmed, entirely secluded stretch of sand. (pause)
The ocean tide gently washes onto the shore, establishing a profoundly calming backdrop for repose and inward thought. (pause)
You are poised to embark on a sacred journey to a restorative waterfall. (pause)
Visualize your energetic form ascending from its physical vessel. The energy body separating itself from the corporeal form, prepared for exploration on this hallowed voyage.
You possess complete freedom of movement within your ethereal body. You may traverse as you wish. (pause)
As you ascend into the clear azure expanse, you observe your physical body resting securely and peacefully below you, situated on this beautiful, private beach.
Fly across the dense, verdant jungle landscape. Take note of the palm fronds, the brightly colored avian life, the profusion of ripe tropical fruits. (pause)
In the distance, you discern a moving body of water, a river.
You navigate to the river, following its meandering path as it winds through a rugged, rocky formation. (pause)
You approach the surface of the placidly flowing river – the water is flawlessly transparent, allowing sight of plentiful aquatic flora, brightly marked fish darting among the water grasses, and smooth stones exhibiting a spectrum of colors. (pause)
You become aware that the sound of the river is intensifying significantly.
Looking ahead, you realize the river terminates abruptly over a precipice. You soar over the edge of the cliff and glance backward.
You have successfully reached the revered waterfall.
It is absolutely magnificent. Pure water cascades over grey rock faces, generating an immense and brilliant arc of color. (pause)
You maneuver toward the base of this radiant arc, where a smooth slab of stone invites you to stand – receiving only a light mist, just sufficient to maintain comfort in this equatorial setting. (pause)
You are now standing enveloped within this vivid, glowing spectrum of light. (pause)
Every hue is cast upon you. You are immersed in brilliantly shining light across the entire color palette. (pause)
Vibrating essence. (pause)
One specific color begins to command your primary attention. (pause)
You acknowledge this draw, sensing that this particular shade holds a restorative gift specifically for you.
While you may not yet comprehend the nature of this gift, in this precise moment, you realize you do not need to analyze it. You can simply bask in the brilliance and radiance of this rainbow as your very being absorbs precisely what is needed externally.
Your inner self comprehends the correct course of action. Your inherent wisdom knows precisely why this color’s energy is required for you now.
You maintain a firm, serene, and wonderfully content stance within this rainbow’s radiance for several moments. Absorbing whatever benefit this colorful light offers, without intellectualizing, purely through feeling. (long pause)
Sankalpa
Within the brilliance of this luminous rainbow, allow your sankalpa to manifest within your consciousness.
Permit the inherent *feeling* of your sankalpa to emerge. (pause)
Recite your sankalpa mentally three times, conveying deep sentiment and absolute conviction. (pause) Understand that every necessary element resides within your own being.
The realization of your sankalpa is already underway.
You offer deep appreciation for the experience within this rainbow illumination and initiate the journey back towards the private beach. (pause)
You lift off from the smooth grey stone, ascend to the cliff’s crest, and trace the path of the clear, flowing river in reverse. (pause)
Over the jungle, you regain sight of the intensely green foliage, the fruits, the colorful birds.
As you approach the beach area, you observe your physical form resting in deep quietude. (pause)
You gently re-enter your physical vessel.
Back within the physical body, merging the insights of your journey in the energy body with your physical manifestation. (peace)
Bringing Awareness Outward
Direct your attention to the core of your heart.
Observe the chest ascending and descending rhythmically with every inhalation and exhalation. (pause) Tune into the auditory sensation of your breath. (pause)
The practice of Yoga Nidra has concluded. (\_pause\_)
Now, take several profound breaths and be attentive to the return of physical sensations within your frame. (pause)
Subtly move your digits on your hands and feet, perceiving the revitalization of the body, akin to subtle electrical surges.
Perform any stretch or movement your body desires, and sense the vital energy commencing its circulation through every limb as you act. (pause)
Should you be in a supine position, upon feeling prepared, gently pivot onto your right flank.
Engage in several deeper breaths and internally reaffirm your sankalpa for a final instance. (\_pause\_) Allow it to permeate your entire existence. (pause)
Recall the impression gained within the prismatic light. What distinct aspect of this session do you wish to carry forward into your ongoing experience? (pause)
If you were resting, utilize your hands to gently propel yourself into an upright, seated position. Maintain your eyelids lowered if feasible.
Allocate whatever duration feels appropriate to this transition. (pause)
Seated, strive for the utmost vertical alignment of your spine, as if the crown of your head is reaching towards the zenith.
Inhale deeply a few times, acknowledging the ascent of internal vitality. (pause for 3 breaths)
And ultimately, when the moment feels right, allow your eyelids to part, gently and gradually.
Reorienting your perception to the surrounding environment, back into the flow of your day, feeling renewed and composed.
With your gaze softly unfocused, take a few integrating breaths, absorbing the atmosphere of this location, alongside a clear recognition of your place within it. (pause)
Once more, gently close your eyes; we will conclude by intoning ‘Om’ and ‘Shanti’ three repetitions of each chant.
Sense the energy intensifying inside as you vocalize these sounds. Om Om Om Shanti Shanti Shanti (pause)
And then, softly flutter your eyes open again, purposefully carrying any positive residue from your session today into this area and throughout the remainder of your day.