Welcome to this brief but powerful practice for integrating yoga nidra into your daily life.
In just 11 minutes we'll journey through multiple layers of your being to access deep renewal and clarity.
I invite you now to find a comfortable position.
If you're at home perhaps find space to lie down or if you're out and about or at work maybe you'd like to do this practice in a seated position.
Wherever you find yourself find a safe space where you can close your eyes.
Close your eyes and take three big beautiful breaths.
Immediately dropping into your internal sanctuary.
Find yourself starting to connect with your breath and felt sensations in your body.
This sacred space within you is always available.
We're going to begin with your physical body,
The Anamaya Kosha.
Inviting you now to scan your body noticing the main areas where you hold tension.
Perhaps your jaw,
Your shoulders,
Your stomach or lower back.
Breathe in golden light to these areas of your body saying silently I release on each exhale.
Feel these key tension points softening and letting go.
Place your hands on your heart and offer gratitude to your body for carrying you through this day.
Thank your feet for walking your path.
Your hands for creating and serving.
Your heart for beating faithfully.
Bring that sensation of appreciation to your entire physical body.
Now we are going to tune into your Pranamaya Kosha,
Your energy body animated by breath and life force.
Notice your natural breathing rhythm without changing it or altering it in any way.
Your breath is constantly adjusting to support your needs.
Take in five conscious breaths.
Breathing in fresh prana with each inhale.
As you're breathing in,
Feel this life force energy circulating through your entire system.
With each exhale,
Release any stagnant or depleted energy and check in with your overall energy level.
Where do you feel vibrant?
Where do you feel tired or blocked?
Imagine drawing pure life force from both the earth and the sky and imagine this life force filling any depleted areas.
Feel your energy field extending around your body in a healthy radiant sphere.
Your Pranamaya Kosha is now balanced and renewed.
Bring awareness to your mental and emotional layer,
Your Manamaya Kosha.
Notice what thoughts and feelings have been dominant today.
Without judgment,
Simply observe the weather that is your inner landscape.
Imagine a gentle rain of silver light washing through your mental space.
Any stress,
Worry or overwhelm is being cleansed away.
Your mind becoming clear and spacious like a blue sky.
Send compassion to any difficult emotions that you've carried today.
They've been trying to communicate something important and now let them settle into the peaceful depths of your being.
Now connecting with your wisdom body,
Your Vijnanamaya Kosha.
This deeper layer of knowing that exists beyond thinking.
Place your awareness in your heart center and simply listen.
Ask your inner wisdom,
What do I most need to remember as I continue my day?
Don't think the answer.
Just simply create space for knowing to arise.
Trust whatever emerges.
From this place of inner knowing,
Create your Sankalpa or your inner resolve or intention for the remainder of your day.
Not a complex goal but a simple quality of being that wants to express itself through you.
Perhaps I trust the flow or I respond with love or I remain centered or present to each moment.
Feel this wisdom,
This intention anchoring not just in your mind but in every layer of your being.
It will guide you from the deepest place of your knowing.
Feel all your layers,
Your body,
Your breath and energy,
Your mental and emotional layers and your wisdom layer now harmonized and renewed.
You are not just refreshed but aligned with your deeper knowing.
Take three beautiful big conscious breaths into your heart space.
Feeling yourself integrated and clear.
I invite you now to gently start to open your eyes and carry this multi-layered awareness with you throughout the day.
You can return to this centered state anytime with just a few conscious breaths.
Yoga nidra is not just a practice,
It's a way of being present to the fullness of who you are.
Move forward guided by your inner wisdom.
Thank you for joining me in this practice today.
I wish you all the very best for your day ahead.
