Welcome.
Thank you for joining in our meditation yoga and Nidra shadow work this moment as you start to get comfortable in your seat or laying down just finding a comfortable position.
The most comfortable way to come into yoga Nidra is on your back laying down as if you are preparing to go to sleep,
But not going to sleep.
So whether that means adjusting yourself placing some cushion underneath you laying on a blanket,
Maybe placing a bolster underneath your knees anything at all to give yourself that comfort and support.
We will come into our shadow work by first relaxing the physical body coming into a nice deep conscious breath and then offering a visualization meditation.
That's the latter part of this yoga Nidra experience to guide you into a little bit of shadow work and working with your internal sensations bridging any gaps where you might feel incomplete.
So letting your body sink into the floor if you're laying down and getting comfortable feel free to shift and move a little to let your body settle deeper into the ground be comforted that at this time everything is okay.
Nothing else matters right now.
There's nowhere to go and nothing to do.
We're here to simply feel our body and listen.
Don't worry or become agitated if you do not hear everything I say.
It's natural to flow in and out of conscious hearing the deepest part of you your core self is always listening.
Whatever you experience today this practice will still work.
There is no way to do this wrong or incorrectly simply listen without trying too hard.
When you're ready coming into stillness and remaining still for deep rest deep nourishment feel your natural breath flowing through allow your bones to become heavy and feel yourself sinking into the earth releasing bones heavy and sinking.
Now allow your awareness to travel through your body on a journey of sensation simply feel each part as it is mentioned and without moving remain still welcome all sensation just as it is.
Begin with your mouth just feeling your mouth feeling any sensations in your mouth feeling your jaw lips your upper lip lower lip notice where the lips touch feel the inside of the mouth your roof of the mouth under your tongue upper teeth and gums lower teeth and gums tongue root of the tongue center of the tongue tip of the tongue notice a sense of taste in the mouth and then feel the left inner cheek and the right inner cheek.
Now feel all the parts together as a whole feel your mouth as sensation as energy as a radiant vibration.
Now feel your nose notice the nostrils the left nostril the right nostril both nostrils together notice the breath the nasal passages and follow these nasal passages all the way back into your head.
Now become aware of your ears your right ear left ear both ears simultaneously feel the wrinkles and folds of the ears backs of the ears earlobes ear canals follow the ear canals into the inner ear and notice your ears receiving sound listening feel your ears hearing.
Now feel your eyes your left eye right eye both eyes together notice the eyelids and feel each eyelash notice where the eyelids touch become aware of the surface of the eyes the centers of the eyes backs of the eyes feel your eyes now as energy radiant glowing embers.
Now bring your awareness to your crown into your forehead and to your face feel your whole head.
Feel your neck back of the neck sides of the neck feel your throat.
Now notice your right palm your thumb first finger second finger third finger fourth finger feel your whole hand alive with energy.
Feel your wrist your forearm your elbow your upper arm your whole shoulder.
Notice the notch at the base of the throat and then let your attention drift down to your left palm your thumb first finger second finger third finger fourth finger feel your whole hand alive and filled with sensation.
Feel your left wrist forearm elbow upper arm your whole shoulder.
Notice the notch at the base of the throat again.
Now become aware of the upper chest your upper back your shoulder blades feel your heart center.
Notice your abdomen your ribs on the back touching the earth beneath you your solar plexus.
Feel your belly navel center your pelvis and your hips.
Feel your right hip your right thigh right knee your lower leg your calf ankle foot your toes.
The sole of the foot and your whole foot.
Bring your attention back to your pelvis and your right knee and your left hip.
Feel your left hip left thigh left knee lower leg ankle your foot toes.
So of the foot and your whole foot.
Notice both feet.
Feel your route between your sitting bones.
And then draw this attention upwards to your navel center.
To your solar plexus to your heart center.
Your throat center.
Your mouth.
The third eye between the brows.
Your crown.
Feel now the back body resting on the earth.
Bring awareness of your whole back body as sensation alive with vibration.
Feel now the front body.
Filled with radiant vibration.
Pour your awareness like liquid into the right side of your body feeling the right side.
And then pour your awareness like flowing sensors into the left side.
Feel your right side.
And then pour your awareness like flowing sensors into the left side.
Feeling the left side of the body.
Now feel the midline.
Feel your body as a whole complete entity.
Feeling sensation throughout your entire body.
Now begin to notice your breath.
Your natural breath as it flows through you.
Feel the breath in.
Notice the breath out.
As you exhale.
Imagine yourself seated in a circle surrounding a gentle fire.
The stars are out and they've multiplied tenfold since you've been outside.
Their shine casts a beautiful light where none other is needed.
You are safe,
Secure and comfortable in your seat.
Look around and take it all in.
The stars,
The fire,
Your surroundings,
What you're wearing,
How you're sitting.
Don't worry about whether the mind wanders towards what you should look like.
Simply observe the first impression that comes to you.
Notice the smells and the sounds around you of this sacred circle.
Now imagine that others have joined you in this circle.
They've quietly come in and taken their seat.
They're in the middle of the circle.
They've quietly come in and taken their seat completing the circle.
Take a moment to look at each person as they come in without judgment,
Without thinking too hard about what they should look like.
Simply observe how do they approach?
What do they look like?
Are they strangers or friends?
Acquaintances or family or loved ones?
Notice their personalities.
Take each of them in and allow yourself to study them honestly as they are.
Welcome them all.
As the fire crackles on,
Imagine that you and your companions reach out to hold hands.
As you sit in the circle,
You're in the middle of the circle.
As you sit in the circle with all of your companions,
Take a moment to notice how it feels to hold hands like this.
To feel the weight of the other hand and yours and to know that you're exactly where and with whom you need to be.
Imagine now in the soft glimmer of the stars that each person has a message for you.
And with hands embraced,
Allow each person to speak their truth and share their message with you.
As you receive the messages from each person,
Simply allowing yourself to receive those messages.
No matter what we've done in life,
Who we've hurt or who has hurt us,
Our shadow only wants to be heard and seen.
The messages that we receive are rooted in love,
Even though we sometimes see them through a different filter,
They are both blessings and lessons with your messages in your heart and mind.
Imagine yourself standing up now in your circle as everyone else follows.
Plant your feet firmly in the ground of your most divine foundation and allow each person to come up to you and give you the most compassionately warm embrace.
See them as they approach you.
Meet their gaze and their soft smile.
And as you hug,
Pull them in close.
Imagine your heart is reaching out to theirs and they melt into it until they softly disappear into your heart center.
Continue this with every person.
Continue this with every person.
Continue this with every person.
When we embrace all of who we are,
We become wholesome.
And each person that we hugged is a moment in time when we realize that these people,
Companions,
Friends,
Strangers are simply reflections of something within ourselves that we need to welcome,
Receive again.
Tune into your heart space again and feel yourself whole.
Take a deep breath in and let the breath out fully.
Standing in this circle,
Bring in a sankalpa,
An intention affirmation that you say in the present tense as an invitation to always remember your wholeness,
Your completeness.
For example,
An intention would be I completely embrace and accept myself.
If there is any other intention that comes to your mind now,
Bring it into your heart space,
Say that intention to yourself or out loud and seal that sankalpa.
Imagine saying this intention in your sacred circle three times sealing your heart's statement.
It is the truth.
As the fire goes out in your circle and the ash sips down to softness and warmth,
Step inside the fire pit and notice your feet rooting down into the earth beneath you.
This space clings to you and you feel the fire.
You feel the fire within you.
This space cleansed and fortified.
And then notice the souls of your feet now in your space and in your room.
Coming back into your present moment into your body.
Feel all the places where you touch the ground.
Now,
If it helps,
You can gently start to wiggle your toes.
Notice the front body facing skyward.
Feel all of the space surrounding you and the noises around you.
Let your body expand wider into the space that surrounds you.
Just with your breath,
Feel the rhythm and the pace of your breathing and start to deepen it in and out.
As we make our way back into our body and our physical space and before moving anything else,
Just sensing your fingers and imagining them moving.
And now gently beginning to wiggle your fingers.
Feel the fire in your body.
Feel the fire in your body.
Feel the fire in your body.
Feel the fire in your body.
Feel the fire in your body.
And now gently beginning to wiggle your fingers,
Feeling every sensation as you do.
Noticing your toes.
Making any other small movements with the body to bring yourself back into this space.
Begin to gently rock your head side to side,
A slow awakening.
Draw a deeper breath into your belly and into your chest.
And then slowly rocking over to your right side,
Slowly moving your body and then slowly rocking over to your right side in a fetal position,
Resting for a moment.
Being as fluid and slow as possible.
Allow yourself to feel the sensation of moving the body of bringing into this physical space and with your eyes closed,
Pressing your left palm into the floor and then flowing up to having a seat,
A comfortable seat,
Wherever you are.
As you lift up to sit,
Lengthening your spine and keeping your eyes closed to still keep a focus on that full breath in and that full breath out.
On your next full breath in,
Filling the lungs,
Filling the belly.
And as you exhale,
Imagine filling with divine light radiating from that wholesome heart center.
Just imagining your body filled with bright white light like someone turned on a lamp.
Bring your palms to touch at heart center and then energetically rub your palms together generating heat and energy.
Pause and notice the vibration in your hands as you bring your thumbs to touch your breastbone,
Taking that vibration deeper into the body,
Deeper into the heart.
When you're ready,
Tuck your chin down to that heart.
Honor it and the many parts of that heart that you've been able to fill with the light of your heart.
Honor it and the many parts of you that complete the whole.
I bow to you and to your internal light as I bow to my own.
Pause and notice the vibration in your hands as you bring your thumbs to touch your breastbone,
Taking that vibration deeper into the heart.
Honor it and the many parts of that heart that you've been able to fill with the light of your heart.
Honor it and the many parts of you that complete the whole.
