A Mudra for Letting Go: Ksepana Mudra

Ksepana Mudra is the mudra for letting go and boy did I need it this week. After a frustrating start to my week, I knew I needed a major attitude adjustment. I knew that I needed to shake off this cloud of frustration and overwhelm ASAP, so this morning I welcomed Ksepana Mudra into my meditation and asana practice. This is probably one of my favorite mudras, simply because I experience an energetic shift immediately. It’s so much easier to work through the tough stuff when we have the tools to do so!

ksepana mudra for surrender

The Mudra for Letting Go

In Sanskrit, Ksepana means to throw (away), to let go, pour off or to cast off. Ksepana mudra is the mudra for letting go of waste known as mala in Ayurveda. This waste, or mala, can be literal physical waste, toxic relationships, negative thoughts, or old habits, samskaras, and vasanas that don’t serve your highest self. I like to use this mudra when I’m feeling heavy or down or when I’m holding to tightly to expectations or my desire to be in control. I also like to practice this mudra when I’m feeling grumpy, frustrated, or overwhelmed… it’s like a tonic for the soul! Give it a go and let me know how you feel afterward.

Ksepana Mudra and Apana Vayu

Ksepana Mudra works with apana vayu, which is the down and outward flowing energy (prana) of elimination (defecation and urination), menstruation, and child birth. In addition to elmination through the large intestine, Ksepana mudra helps us remove mala through the surface of our skin via perspiration and through our lungs via expiration (the exhale breath).

Ksepana Mudra: Elements and Chakras

Mudras are often associated with specific elements according to Ayurveda’s five element theory (earth, water, fire, air and ether). Ksepana Mudra is often associated with the air element and therefore the heart chakra. What a beautiful act of self-love to say “no more, this doesn’t serve me, I’m letting it go”. After many years of practicing Ksepana Mudra it often resonates with the second chakra and the water element. I find that the imagery of water helps calm my nervous system and clears out stagnation, stress, etc. The second chakra is also very much associated with the energy of apana vayu and the act of letting go.

ksepana mudra for letting go

Ksepana Mudra Practice:

To practice ksepana mudra interlace the fingers of both hands and then release the index fingers. The index fingers are touching one another. The thumbs are crossed and the thumb pads rest, more or less, in the crook between thumb and index finger. When seated and practicing this mudra the index fingers should point down. The index fingers should point toward your feet when practicing this mudra lying down.

You can also practice this mudra in your asana practice. A flow that I like to do in a seated posture.

  1. Begin with the mudra at heart center. Index fingers pointing up.
  2. On an inhale turn the index fingers to point down and slightly away, extending the arms long toward the floor.
  3. Using the same inhale breath sweeping the arms up overhead.
  4. Exhale index fingers come to the crown of the head, to the forehead, the nose, then the lips and back to the heart like a waterfall tumbling over smooth stones.
  5. Each inhale envision vibrant, light energy flowing into your body and on your exhale let go of negativity in any of its forms.
  6. Practice a total of seven times.

mudra for letting go

Benefits of Ksepana Mudra:

Ksepana mudra helps us release negativity, frustration and suffering. Practicing the mudra, especially as stated above, creates a palpable difference in our energy. I call this letting go mudra an “attitude adjustment”.

Affirmations:

  • “I let go of what no longer serves me.”
  • “Spent energy in my body, mind, and soul flows away from me, and I thankfully accept all things that refresh me,” from Gertrud Hirsch’s book Mudras: Yoga in Your Hands. Gertrud’s book has been on my bookshelf for years and is literally my go-to book for mudras.
  • “I surrender to the flow of the Universe.”
  • “I embrace uncertainty with ease.”

If you want to learn more about Mudras and powerful meditation practices that you can combine with these symbolic hand gestures, check out my book, The Little Book of Mudra Meditations. Hope to see you on your mat or cushion soon.

Love and Light,

Autumn

*Some of the links above are affiliate links, meaning, at no additional cost to you, I earn a small commission if you click through and make a purchase. These earnings help make the maintenance of this blog possible. You can rest assured that I only link to products I know and love.

What’s the Difference Between Yoga Nidra and Meditation?

yoga nidra meditation

What’s the difference between yoga nidra and meditation? Aren’t they the same thing?

Hey there! If you’ve been around the yoga community for awhile, I’m sure that you have probably heard and maybe even tried out yoga nidra and meditation. And maybe you’ve wondered what the difference is between the two practices. Isn’t yoga nidra just like guided meditation? Well sort of.

What makes yoga nidra unique?

At a basic level, yoga nidra is conscious sleep or sleep with awareness and os often simply called “yoga sleep” or “yogic sleep”. It is a systematic method of guiding our awareness from the external to the internal, the physical to the subtle. It moves through the five koshas or “sheaths”. The koshas are the annamaya kosha (the physical body), the pranamaya kosha (the energetic body), the manomaya kosha (the mental body), the vijnanamaya kosha (the wisdom body), and the anandamaya kosha (the bliss body). I won’t get into the koshas too much here. I have a whole blog post that explores each of the koshas in depth. You can check it out here.

Yoga Nidra Withdraws Our Awareness

This process of moving inward shuts down the thinking mind and into a state of pratyahara (hallelujah! — please tell me I’m not the only one whose brain likes to do, do, do). Pratyahara, known as the practice of sense withdrawal, is the fifth limb of Patanjali’s ashtanga yoga. And yoga nidra provides a systematic approach to withdraw our awareness. In yoga nidra we disengage the parts of our mind that are linked to sense perception. The only sensory input we keep “open” is the auditory channel and perhaps a little “feeling”.

To me, yoga nidra is a passive practice of awareness and receptive consciousness. It doesn’t matter if your mind drifts off. It doesn’t matter if consciousness falls away and the subconscious comes forward. The practice still works, so there is no need to force your awareness. With the mind quiet and receptive, the thoughts pause and we enter a state of pure consciousness (even if it’s just for a moment or two). In this receptive state, it is possible to work with healing old samskaras that no longer serve us and by using a sankalpa we can create new, healthy samskaras.

And finally, yoga nidra slows down our brain waves and helps us enter a space of deep rest. In a way, I think of yoga nidra as a game of “follow the leader” for the brain because the practitioner guides the entire experience. The mind doesn’t work to maintain focus, it’s just “follows the lead” of the teacher. The practitioner is like a gondolier or river guide, yoga nidra is the boat, and the student is the passenger.

What makes yoga nidra and meditation different?

yoga nidra meditation

On the other hand, meditation has become a bit of a blanket term for any practice that helps us gain insight and awareness. It’s important to realize that meditation practices span many different traditions and lineages, so it’s a bit challenging to compare yoga nidra and meditation. 

However, especially when meditation is a brand new practice, it requires effort, there is basically no effort in yoga nidra, except to not fall asleep. Meditation is an active practice of training the mind to one-pointed focus, whether that’s a mantra, an object like a flame, your thoughts, your breath, or something else entirely. With this intention, the mind is brought back to the object of meditation when it loses focus and “wanders off”.

Yoga Nidra and Meditation are Complementary Practices

Yoga nidra and meditation both have numerous benefits and the two practices complement one another well. As a matter of fact, scientists on multiple continents are studying these two ancient practices and finding that they reduce stress, improve sleep, relieve menstrual discomfort and so on. Check out my other blog posts if you would like to learn more about the scientific benefits of the two practices.

I would love to have you join me for a live zoom yoga nidra (check my schedule). Or try an on-demand yoga nidra on YouTube.

I would love to hear about your own personal experience with yoga nidra. Please feel free to reach out!

Love and Light,

Autumn

Ganesh Mudra for Courage & Confidence

ganesha mudra for confidence
Gorgeous pic of Ganesha by Pete Linforth

Hello from Bali! Yogis if you ever have a chance to make it out to Bali DO IT! It’s so beautiful. I’ve already felt the energy shift of being here AND I’ve only been here a little over a day. It’s pure magic. Since I am in Bali I figured it would be wise to teach Ganesh Mudra today.  Statues of Ganesha abound all over Bali! Some covered in moss or lichen, others adorned with flowers or mala beads, some with incense and offerings at their feet. It’s lovely. This is my third trip to Bali. Each time my energy shifts and obstacles seem to drop away…. Ganesh at work!

Mudras are shapes that you make with your hands to guide and direct the flow of prana and your awareness or intention. They’ve been around for ages and across cultures. Typically, they’re practiced in meditation, but some lend themselves well to an asana or pranayama practice.

Ganesh (also interchangeably called Ganesha), the elephant god, is the remover of all obstacles. Not only does Ganesh help us overcome life’s challenges, his mudra is for confidence and courage on our yoga journey.

hand mudra ganesha mudra for confidence

Benefits of Ganesha Mudra for Courage:

Ganesh mudra helps activate the root, navel & heart chakras. Practicing this mudra for courage helps us to trust our foundation. When we feel supported it’s that much easier for us to step into our personal power, while staying aligned with the energy of the heart. Ganesh Mudra activates the fire element and can help you act with confidence, courage, self-esteem, compassion and openness. Ganesh mudra, just as with Lord Ganesha himself, helps dispel fear, so we can achieve our hearts desires. On a physiological level this mudra releases tension in the muscles of your chest and may also stimulate activity of the heart and open the bronchial tubes.

To practice Ganesha Mudra:

Bring your left hand in front of your heart and turn your palm away from you (your thumb pointing down) and fingers bent. With your right palm facing toward you hook the fingers of your right hand with the fingers of your left hand. Elbows pointing out toward the sides. From here, with an exhale breath pull the elbows away from one another while keeping the fingers locked together (don’t let them separate). You will feel the muscles of your chest and upper arms engage. On your inhale breath release the tension. Repeat up to 8 times. You can use this mudra daily OR as needed; like when you’re feeling self doubt, fearful, or closed off from others.

Try this, come into a posture that makes you feel small and closed off, just pause here for a moment and notice the shape of your body, notice how your energy shifted. Now, sit tall and bring your hands into Ganesh Mudra and gently pull your elbows out to the side, just like described above. Then bring your awareness again to the shape of your body and how you feel holding this powerful mudra. Pretty amazing, isn’t it?! Try to become aware of how you carry yourself throughout the day. If you notice your posture becoming rounded (like when you’re at your computer or on your phone) and take a few moments to shift your energy. Give yourself a little Ganesh power up! 

Incorporate This Mudra For Confidence Into Your Yoga Practice

This mudra is easy to incorporate into a yoga practice too! Since it instills confidence and courage, I like to incorporate it into powerful poses like Crescent Lunge, Warrior 1, and Warrior 2, especially if we’ll be doing a strong balancing sequence later in class!

Amplify Your Connection with Ganesh by Adding a Mantra

I love combining mantra with my mudra and meditation practice. One of my go-to mantras is “Om gam ganapataye namaha” which essentially translates to “salutations to the remover of obstacles”. You could chant this mantra when you’re starting a new project or have a big, seemingly impossible task ahead, or even when you’re just having a rough day. If you would like to learn more about Ganesha, his origin story and significance in Hinduism, here is an approachable blog post about him.

If you would like to learn more about mudras or need a little inspiration for your meditation practice, I invite you to check out my book The Little Book of Mudra Meditations or join me for a live class on Zoom or an in-person yoga retreat or teacher training!

Let me know how your meditation practice is going and as always, reach out with questions.

Love and Light,

Autumn

Eight Benefits of Yoga Nidra

yoga-nidra-yogic-sleep

If you’ve been practicing yoga for awhile chances are you’ve heard of yoga nidra. Yoga nidra is “yogic sleep” or as my husband calls it “advanced napping”. Sounds pretty good, right? You get to lie in Savasana (corpse pose) the whole time while you’re systematically instructed through a deep relaxation exercise. Yoga nidra guides you through the koshas, or layers of your being and drops you into deep relaxation where healing and true restoration can occur. The sequence of cues relaxes the body and awakens the unconscious and subconscious mind. The benefits of yoga nidra are plentiful and range from better sleep to reduced stress and beyond.

You don’t need to know what the koshas are to get all of the benefits of yoga nidra. Benefits of the practice are numerous and range from better sleep to stress reduction and beyond. Plus, anyone can practice yoga nidra and therefore receive its benefits.

The practice of yoga nidra can trace its roots back to India, where it was developed and expanded upon, most notably by the Bihar School. Yoga nidra has been studied across continents and the practice is backed by science… and I’m not talking about pseudoscience. In this post I will list out just a few of yoga nidra’s benefits. Also, if you’re interested in a free guided yoga nidra you’ll find a yoga nidra script here and a nature inspired yoga nidra recording here. Don’t worry if you fall completely asleep during the practice, it just means that your body needs to rest.

1.) Yoga Nidra Reduces Stress & Anxiety

yogic sleep reduces stress

Yoga nidra has been proven effective in reducing stress and anxiety. A 2018 study published in the International Journal of Yoga found that yoga nidra was more effective than meditation at reducing both cognitive and physiological symptoms of anxiety. In the United States there has been a dramatic increase in hospitalizations due to stress in both men and women. Chronically elevated stress hormones like cortisol and epinephrine lead to increased inflammation, heart disease, fatigue, stroke, sleep disorders, and chronic prain. It’s important that we make time for our health now, so we don’t have to make time for our dis-ease later.

Another study looked at Heart Rate Variability, which is a sign of autonomic nervous system balance and found that yoga nidra (alone or preceded by an asana practice) improved Heart Rate Variability. The practice of yoga nidra shifted the balance of the autonomic nervous system toward the parasympathetic nervous system. The parasympathetic nervous system is what governs our relaxation response, commonly referred to the “rest and digest” response.

2.) Your Body Has An Opportunity to Heal: Yoga Nidra Slows Down Your Brain Waves

yoga nidra improves sleep

Yoga nidra guides the student into the deepest state of sleep where the brain produces theta (4-7 hertz) and delta waves (1-3 hertz), but the student remains conscious throughout. According to Theta Healing, “Theta State is a state of very deep relaxation; it is used in hypnosis and during REM Sleep. The brain waves are slowed down at a frequency of 4-7 cycles per second…Theta waves are always creative, characterized by feelings of inspiration and very spiritual. It is believed that this mental state allows you to act below the level of the conscious mind.”

Delta waves on the other hand, are the slowest waves at 1-4 cycles per second and are experienced during deep dreamless sleep. When our brain waves have slowed down to the delta level, it is when our body has an opportunity to rest, restore and heal.

3.) Yoga Nidra Can Help Heal Trauma

yoga-nidra-trauma

Yoga nidra can be used to heal from trauma. According to an article in the Boston Globe, “In 2006, the Department of Defense conducted research at Walter Reed Army Medical Center on the efficacy of yoga nidra on soldiers returning from Iraq and Afghanistan with post-traumatic stress disorder. This led to the incorporation of yoga nidra into weekly treatment programs for soldiers in several VA facilities across the country.”

4.) Yoga Nidra Reduces Chronic Pain

yoga nidra for chronic pain

Our bodies naturally want to heal and yoga nidra gives our body the time to do just that. Remember those delta waves I mentioned earlier? And the parasympathetic nervous system? Yoga nidra helps switch us out of doing and into being so we can rest. According to the same Boston Globe article before “the US Army Surgeon General endorsed yoga nidra as an intervention in treating chronic pain”. The practice of yogic sleep gives the body time to rest, recover and restore, which thereby brings down inflammation and improves the function of the immune system.

5.) Reduces PMS Symptoms

yoga nidra relieves menstrual symptoms

There have actually been a handful of studies on the efficacy of yoga nidra’s ability to reduce PMS symptoms. According to one recent study, “… patients with menstrual irregularities having psychological problems improved significantly in the areas of their wellbeing, anxiety and depression by learning and applying a program based on Yogic intervention (Yoga Nidra).”

So if you’re feeling low energy, anxious, depressed, or irritable carve out a little time for yoga nidra. When aunt “Flow” is in town, I’ve found it to be super beneficial. I’m less agitated, my energy improves, and I’m overall more “even” emotionally.

6.) You’ll Feel Rested: Yoga Nidra Improves Sleep and Reduces Insomnia

get better rest with yogic sleep

Yoga nidra improves sleep and reduces insomnia. Insomnia and sleep deprivation contribute to mental disorders, stress management (or lack there of), and immune suppression. The National Sleep Foundation recommends that adults and young adults get 7-9 hours of sleep every night. Yoga nidra trains the mind and body to relax and move more easily into the deeper states of sleep. Forty-five minutes of yoga nidra is equal to up to 3 hours of sleep!

Sleep is vital to our health and wellbeing. Poor sleep and insomnia can lead to more than just irritability and bags under your eyes. If you’re sleeping crummily (is that even a word?) you might experience:

  • poor memory and trouble concentrating
  • heart disease, heart attack & stroke
  • increased blood pressure
  • low libido
  • weight gain
  • diabetes
  • a weakend immune system
  • increased inflammation

Yoga nidra is a good way to supplement your sleep if you’re not sleeping well at night. You could try yoga nidra during your lunch break or give it a try right before bed — go ahead and crawl into bed and prepare yourself for a restful night of sleep.

7.) Reduces Symptoms of Type 2 Diabetes

yoga nidra improves type 2 diabetes

The benefits of yoga nidra and other deep relaxation practices may even extend to those with type 2 diabetes. According to a recent Huffington Post article, “A recent study published in the Indian Journal of Physiology and Pharmacology found yoga nidra may reduce the symptoms of diabetes and help control blood glucose levels.”

8.) Plant The Seeds of Future Growth

yoga-sleep-personal-development

The work done in yoga nidra with a sankalpa (an intention or positive affirmation) can facilitate life altering changes in one’s thought patterns, relationships and achievements. It is a tool that the yogis have been using for many many years to achieve great feats. Working with a sankalpa helps create new sattvic impressions in the mind and can move us to a state of clarity, aligned with our dharma, and connected to the wisdom of the divine. Examples of popular sankalpas are “I am love”, “I am the witness”, and “I am radiant, divine light”, but feel free to come up with your own.

As you can see, the benefits of yoga nidra are numerous. If you haven’t tried it already, I encourage you to give it a shot. It doesn’t require any special props, you can practice at home in your pjs, and you can’t really do it wrong. I encourage you to find a recording that resonates with you and practice that. There are many resources out there! I even have a yoga nidra recording on my YouTube channel and I have a couple of yoga nidra scripts (one yoga nidra inspired by nature and the other inspired by the ocean) that you could use to make your own recording. Join my newsletter if you want to hear about live Zoom yoga nidra classes or upcoming trainings.

I hope you found this article helpful!

Love and Light,

Autumn

Yoga Nidra Inspired By The Ocean

Welcome beautiful human! I’m excited to share this yoga nidra inspired by the ocean with you. This yoga nidra, or yogic sleep, is inspired by my short time living by the sea in Santa Barbara, California. I used to love taking the pups over to the beach for a romp in the surf and when the tide was just right I would find all kinds of little gems — sea glass, perfect little shells, and polished stones. We often saw dolphins and seals (or sea lions?) playing in the surf. I often wondered if they were just as enchanted by us as we were by them. It was a beautiful place to call home.

If yoga nidra is new to you, check out some of my other yoga nidra resources:

yoga nidra inspired by the ocean

We’ll practice yoga nidra in shavasana. If you’re not comfortable in shavasana, find a comfortable seat or lie on your side. For shavasana, slide a bolster or folded blanket underneath your knees and another blanket or pillow underneath the back of your head. The body temperature tends to drop during yoga nidra, so a blanket over the top of your body is usually really nice too. Let’s drop into this ocean-inspired yoga nidra.

Preliminary Relaxation For This Yoga Nidra Inspired by the Ocean

Take the next couple of minutes to get really comfortable. Adjust your props, your clothing and remove any distractions from your space. Once we’re in the practice of yoga nidra, you will want to remain still for the duration. 

Settle in. Take care of any last-minute wiggles and invite in a sense of stillness and calm. Close down your eyes and bring your awareness to your breath. Without changing your breath, simply witness it. Witness the rise and fall of your breath at your belly. Witnessing this sacred, natural rhythm. Unhurried. Unrestricted. Stay with the rise and fall of your breath.

Witness its ebb and flow. Your inhale releases into your exhale and your exhale surrenders into your inhale. PAUSE

Yoga Nidra Sankalpa

In yoga nidra we work with a sankalpa. A sankalpa is a positive “I am” statement that is true at the core of who you are. It is your essence simplified into a short positive “I am” statement. Bring into your mind’s eye your sankalpa. Once it has formed, repeat it quietly and internally to yourself three times. PAUSE

Remain aware of my voice and be still throughout the remainder of practice. The practice of yoga nidra begins now.

Rotation of Consciousness

Remain aware of my voice and do not sleep. I will guide you through a rotation of consciousness all you have to do is follow along and move your awareness from point to point within your body.

  • Move your awareness to your mouth
  • Become aware of your tongue
  • Lower jaw
  • Lower row of teeth
  • Upper row of teeth
  • Gums
  • Upper lip
  • Lower lip
  • Space between your lips
  • Both cheeks
  • Right ear
  • Left ear
  • Forehead
  • Both temples
  • Top of the head
  • Back of the head
  • Tip of the nose
  • Right nostril
  • Left nostril
  • Right eyelid
  • Left eyelid
  • Right eye
  • Left eye
  • Right eyebrow
  • Left eyebrow
  • Space between the eyebrows
  • Now go to the right hand
  • The right hand thumb
  • Second finger
  • Third finger
  • Fourth finger
  • Little finger
  • Palm of the hand
  • Back of the hand
  • wrist
  • forearm
  • elbow
  • Upper arm
  • shoulder
  • Right armpit
  • ribs
  • waist
  • hip
  • Right thigh
  • knee
  • calf
  • ankle
  • Heel 
  • Sole of the foot
  • Top of the foot
  • Right big toe
  • Second toe
  • Third toe
  • Fourth toe
  • Little toe
  • Now Go to the left hand
  • The left hand thumb
  • Second finger
  • Third finger
  • Fourth finger
  • Little finger
  • Palm of the hand
  • Back of the hand
  • wrist
  • forearm
  • elbow
  • Upper arm
  • shoulder
  • Left armpit
  • ribs
  • waist
  • hip 
  • Left thigh
  • knee
  • calf
  • ankle
  • heel
  • Sole of the foot
  • Top of the foot
  • Left big toe
  • second toe
  • Third toe
  • Fourth toe
  • Little toe
  • Groin
  • Right buttock
  • Left buttock
  • Lower back
  • Mid-back
  • Upper back
  • Right shoulder blade
  • Left shoulder blade
  • Back of the neck
  • Back of the head
  • Right inner ear
  • Left inner ear
  • Roof of the mouth
  • Throat
  • Right collar bone
  • Left collar bone
  • Right chest
  • Left chest
  • Middle chest
  • Upper abdomen
  • Navel
  • Lower abdomen
  • Groin
  • Whole spine
  • The whole head
  • Right arm
  • Left arm
  • Both arms together
  • The whole right leg
  • The whole left leg
  • Both legs together
  • Whole front body
  • Whole back body
  • Be aware of the whole body. PAUSE

Breath as Prana

Now bring your awareness to your breath. Experience your breath as it is. Follow its natural tide without altering it. Experience the pranic tide of your breath as if your whole body is breathing. Vibrant, white light flowing in and out with each cycle of breath. Waves of sparkling light washing over you with each inhale and falling away with each exhale. Each inhale peaking like a wave of prana cresting and then giving way to the exhale. Experience the peaks and valleys of your breath like the waves of an ocean. PAUSE.

Now count each breath. Count down from 54 to 0. Inhale 54. Exhale 53. Inhale 52. Exhale 51. If you lose count simply begin again. PAUSE

Opposites

Now bring your awareness to an experience of pleasure. Welcome the feeling of pleasure into your being. Hold your awareness on the experience of pleasure.

Now bring your awareness to an experience of pain. Meet the feeling of pain with equanimity. Experience it fully. Hold your awareness on the experience of pain.

Now bring your awareness to your body. Feel your body, mind and soul contracting. Becoming smaller and smaller. 

All at once, the body expands. The mind expands. And the soul expands. Body, mind, and soul expanding into the infinite, boundless.

Now bring your awareness to the experience of holding tightly. Experience the gripping in your body and mind. 

Now bring your awareness to the experience of letting go. Experience the release in your body and mind.

Archetypal Images

I will now describe images to you. Experience them without attachment and allow them to wash over you.

Your bare feet on the earth

You see a meandering path

Tall tufts of grass line the trail

Follow the path toward the sound of the ocean

You glimpse the ocean’s glimmering waves

The sea is calm

Your path gently gives way to a wide stretch of golden sand

You see the vast expanse of sea stretches out before you

The sun dances off the crest of each wave

Your breath in sync with the rhythmic pulse of the ocean

Miles of shimmery sand in each direction

Seabirds dart and dive

Puffs of clouds drift overhead

Dolphins play just beyond the waves

You walk over to the edge of the water

With each step little crabs scurry away

You stop and roll up your jeans

The water flows over your toes

Tiny shells, little gems, and sparkly stones turned and tossed by the gentle sea

A perfect shell washes up to your feet

You reach down and pick it up admiring its perfection

You peacefully slide it into your pocket and walk along the beach toward distant cliffs

A large piece of driftwood provides a spot to sit and rest

You turn your gaze toward the horizon and you take in your surroundings

A sense of ease washes over you

You reach into your pocket and pull out the shell

You turn it over in your hands, one, two, three times

You see a tiny inscription — it’s your sankalpa

Now, repeat your sankalpa internally to yourself. Speak it into the deepest layers of your being with meaning and intention. PAUSE

Gently bring your awareness back to your physical body lying on the earth. Experience your breath as the waves of an ocean. Sensation coming back. Arms. Legs. Torso. Head. Without opening your eyes, find a bit of movement. Little movements to start and finally a full body stretch. The practice of yoga nidra is complete. When you’re ready, roll over onto your side and pause there for a breath or two before coming up to a seat.

I hope you enjoyed this yoga nidra inspired by the ocean and beaches of sunny California. If you would like to learn more about yoga nidra, join me for a yoga teacher training or retreat. Both are great ways to learn more about this immensely healing practice.

Many blessings to you.

Love,
Autumn

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Other Resources for Yoga Nidra