Enter The Spirit World
Yoga Nidra Style
Follow These Instructions With Care (Experienced Meditators Only)
We find it helpful to first perform what some call MBSR progressive relaxation to prepare the mind-body-soul system for astral travel or out of body space exploration.Left And Right Arms
Take a deep breath as you make a fist with your right hand and invite the tension to crawl up your arm to your shoulder. Use as much tension as you like. 10 percent, 20 percent, 50 percent or all the way up to 100 percent.
Keep focused on your right arm as you allow the rest of your body to relax.
Let go of your breath and your fist at the same time. How does the body feel?
Take a deep breath as you make a fist with your left hand and invite the tension to crawl up your arm to your shoulder. Use as much tension as you like. 10 percent, 20 percent, 50 percent or all the way up to 100 percent.
Keep focused on your left arm as you allow the rest of your body to relax.
Let go of your breath and your fist at the same time. How does the body feel?
Left And Right Legs
Take a deep breath as you tighten the muscles in you right foot and invite the tension to crawl up your leg to your hip. Use as much tension as you like. 10 percent, 20 percent, 50 percent or all the way up to 100 percent.
Keep focused on your right leg as you allow the rest of your body to relax.
Let go of your breath and your leg at the same time. How does the body feel?
Take a deep breath as you tighten the muscles in your left foot and invite the tension to crawl up your arm to your shoulder. Use as much tension as you like. 10 percent, 20 percent, 50 percent or all the way up to 100 percent.
Keep focused on your left leg as you allow the rest of your body to relax.
Let go of your breath and your leg at the same time. How does the body feel?
Abs, Back and Shoulders
Take a deep breath and tighten the muscles in your hips and abdomen. The trick is to stay focused on the feeling of the body.
Let go of the breath and the tension and notice how you feel.
Take a deep breath and tighten the muscles in your back while keeping the rest of the body relaxed.
Let go of the breath and the tension and notice how you feel.
Take a deep breath and tighten the muscles in your shoulders and neck while keeping the rest of the body relaxed.
Let go of the breath and the tension and notice how you feel.
The Skull, Brain and Mind
Here is where it starts to get cool! In a quietly, exciting way.
Take a deep breath and tighten the muscles around your neck, jaw, skull.
Feel the tension inside your brain. (cerebre)
Tighten the muscles in the eye sockets, the eyes, the optic nerve all the way back to the back of the skull...
Tighten up your mind!
Now let go
How do you feel?
Move Through Yoga Nidra
The nervous system is a two way street and after practicing your induction you will be able to feel the brain light up the nerves in the body down to the cellular level and the body sending the signals back to the brain to let it know how it feels.
There are 36 trillion cells in the human body and the brain communicates with them all. Can you feel it?
We like to do the put the right side of the body asleep and then the left side of the body to sleep while remaining fully conscious.
Do these steps as slowly or quickly as you wish
Move your consciousness into your right thumb, first finger, second finger etc... back of hand, palm of hand, wrist, muscles of forearm, elbow, bicep, tricep, shoulder, neck, side of jaw, temple, head, brain, armpit, ribcage, hip, waist, quadraceps, knee, calf, shin, ankle, top of foot, bottom of foot, big toe, second toe, third toe, fourth toe, fifth toe.
Check to see if the whole side of body is relaxed or asleep.
Move your consciousness into your left thumb, first finger, second finger etc... back of hand, palm of hand, wrist, muscles of forearm, elbow, bicep, tricep, shoulder, neck, side of jaw, temple, head, brain, armpit, ribcage, hip, waist, quadraceps, knee, calf, shin, ankle, top of foot, bottom of foot, big toe, second toe, third toe, fourth toe, fifth toe.
Check to see if the whole side of body is relaxed or asleep.
Are you still awake and breathing?
Good, this is where it gets intense!
Begin to pull air slowly into the right nostril and out left nostril, then in left and out right while counting down from 17
For example, in right 17, out left 17, in left 16, out right 16, etc...
If you lose count, no problem. Start again at 17. The idea here is to retain consciousness and concentration and awareness while your body brain and soul start to groove.
When you feel it you will feel it
You will know when your body is completely relaxed and disconnected from your consciousness as if you are asleep in the body but full awareness of the mind. You can do some reality testing here and set intentions aloud inside your conscious mind to remember later.
Separate Your Self
Roll your consciousness out of your body to your left side as if you are rolling out of bed in the morning. This time you have left your body behind!
If this is your first time out of your body you may feel afraid but not to worry you can bring yourself back to the body and your bed at any time...
The last time we left our body we set the intention to ask for guidance healing vibes from our spirit guides. They may appear in surprising or not so surprising ways. This is a personal journey in your life so we can not tell you what to expect.
Our last time was a little funky as we had pulled in some strong energies to the earth from the spirit world during the last full moon. December 3, 4, 5. 2025 and we were trying to calm the spiritual tide and ask for a bit of spiritual forgiveness for our human side to be human after all!
We sat around our celestial camp fire with some dreadlock Rasta mférs and passed around a peace pipe for about an hour and the message was to sit still in the stillness and allow everything to unfold.
A message we needed to heed this month as we allowed fear to take control at times and take off running all the time with no destination.
We made ourselves sick from hurry and were forced to stop and heal ourselves with rest and time and gratitude for the opportunities presented to us in this existence!
Thank you!