Hello and welcome to this Yoga Nidra practice.
This is the Return to Integrity Nidra inspired by Dr.
Jean Nathan.
Let's prepare the body for Yoga Nidra.
Lie down on your back using any props or blankets to make yourself impeccably comfortable.
As your body temperature will likely drop,
Be sure you're warm enough.
Check to see if your neck is comfortable,
Your knees,
Your lower back,
Your hands,
Everything.
Make adjustments until you feel completely supported and can remain in stillness for the duration.
Now close your eyes and allow a deep cleansing breath in through the nose and out through the mouth.
Feel the rise of the belly and with the exhale allow the belly to drop back towards the floor or bed,
Releasing any tension held and allowing the body to fully release.
In this Yoga Nidra practice,
We will return to Integrity.
In other words,
We will bring our body,
Emotions,
And thoughts back into alignment with our spiritual nature by unlocking our innate power to comfort,
Heal,
Nourish,
And empower ourselves.
You don't need to do anything but let go and listen to the guiding sounds of my voice,
Which may weave in and out of your awareness.
Know that if you fall asleep,
That's perfectly okay,
But do your best to remain conscious.
Bring your attention to your chest.
Begin to sense the rise and fall of the chest with the breath.
Feel this space of the chest even towards the back of the body,
Moving gently towards the ground as you inhale.
Bring your attention to the ribcage.
Begin to sense the expanding space between the ribs on the inhale and the gentle contraction of the ribs on the exhale.
Feel the sides of the ribs and the backs of the ribs as well.
Bring your attention now to your belly.
Feel the gentle lift with the inhale and the sinking downward with the exhale.
Feel a gentle massage on the kidney and adrenal areas on the back of the body.
Bring your attention to your lower belly and the area of your sexual organs,
The pelvic bowl.
Sense the gentle movement of tissues there with each inhale and exhale.
We will now state asankalpa an affirmation or statement of intent for our nidra practice to return to integrity.
You may phrase this any way you wish.
Please state it to yourself three times silently.
Imagine all of the commotion and movements of the day draining down your legs,
Out the soles of your feet and toes.
Feel yourself coming into a deeper rest as stale and unwanted energies drain into the earth.
Bring your attention to your arms.
Imagine all of the commotion,
Activities and actions you took during the day.
Let them drain now out of your arms,
Hands and fingers into the earth.
Make new space within allowing you to come into a deeper state of relaxation.
Now to the belly.
Allow it to complete any processes with ease and allow it to let go of anything that has given you indigestion or emotional upset.
Thank them and release them to the earth.
Deepen your sense of peace and quiet.
Bring your attention to your lungs and vocal cords.
Complete and release any unfinished or unprocessed conversations,
Arguments or any words with emotional content.
Thank them and let them go back into the universe,
Thus deepening your sense of peace and quiet even more.
Bring your attention now to the amplifier and receiver of your thoughts and ideas,
The brain.
Let all the thoughts and worries and philosophies of the day,
Wherever they came from,
Release and dissolve out the top of the head.
Come and settle the mind,
Rid it of old ideas and prepare it for fresh inspiration.
Now bring your attention to your spinal column.
All along the spinal column are points of connection to the body's organs.
Allow these points to open up and begin to dispel all toxins,
Disturbances and disease,
Released with every breath into the universe.
From the heart,
Lungs,
Stomach,
Liver,
Pancreas,
Intestines,
Kidneys,
Bladder,
Colon and reproductive organs.
Let go and be free of the weight of the old.
Now gently seal each of these points along the spine filled with new light and glowing health.
Focus on the heart.
Feel its rhythm as it beats and pumps blood,
The body's medicine,
Throughout your system.
Cultivate a sense of love and gratitude with each beat as the blood circulates.
Allow the heart muscle and the coronary arteries to be healthy,
Open,
Vibrant and nourished by the warmth and love of the blood.
Imagine the heart pumping love and gratitude through the left arm and the head.
Love and gratitude flows lovingly received by the head and the brain through the carotid arteries.
Everything is smooth and open and flowing.
Now to the right arm and the chest wall.
Imagine it opening up,
Filling with light,
Love and gratitude,
Restoring health and vitality.
Release what is not of love and gratitude.
Release it on the breath.
Now to the upper belly,
See the streams of blood nourishing all of the digestive organs with love and gratitude.
Allow them to deeply receive this medicine.
The circulation visits the kidneys and adrenal glands,
Feeding them love and gratitude.
Weariness and toxins flush away and health is restored.
Whenever we go to the intestines,
Bring love,
Gratitude and nourishment to these.
Now to the abdominal wall and external genitalia.
Fill with peace,
Harmony and light.
Suddenly the legs,
Hips,
Knees and feet through the femoral arteries.
Feel all the love flowing down into the legs,
Refreshing your direction and understanding.
Now we will begin rotating our awareness through the different parts of the body.
Bring a light and effortless attention to each part of your body.
Become aware of the right hand,
Right thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Your right side,
The right waist,
Right hip,
Right thigh,
Kneecap,
Calf muscle,
Ankle,
Heel,
The sole of the right foot,
The top of the right foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Become aware of the left hand,
Thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Your left side,
The left waist,
Left hip,
Left thigh,
Kneecap,
Calf muscle,
Ankle,
Heel,
The sole of the left foot,
The top of the foot,
Big toe,
Second toe,
Third toe,
Fourth,
And fifth.
Now become aware of the right shoulder blade,
Left shoulder blade,
Right hip,
Left hip,
Spine,
The whole back together,
Crown of the head,
Forehead,
Right eyebrow,
Left eyebrow,
The space between the eyebrows,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheek,
Left cheek,
Nose,
Tip of the nose,
Upper lip,
Lower lip,
Chin,
Throat,
Right chest,
Left chest,
Middle of the chest,
Navel,
Abdomen,
The whole of the right leg,
The whole of the left leg,
Both legs together,
The whole of the right arm,
The whole of the left arm,
Both arms together,
The whole of the back,
Spine,
And shoulder blades,
The whole of the front,
Abdomen,
Chest,
The whole of the back and front together,
The whole of the head,
The whole body together,
Be silent,
Be still,
Be spacious,
The whole body is resting and relaxing.
The heart's chamber is a sacred,
Private space.
Allow yourself to sit within that sacred space and imagine it like a tree.
There are roots that move deep into the earth,
Receiving nourishment from the earth into your heart space.
There are also branches rising upward into space,
Receiving light and wisdom from the universe.
And these energies from below and above mix and nourish this tree in which you sit until beautiful blossoms begin to manifest from the branches.
Imagine a light breeze stirs the blossoms and sets them aloft on the air,
Filling it with a beautiful fragrance.
There is an endless supply of these blooms swirling all around you.
Imagine handfuls of these flowers settling at your feet.
Pick them up and give them to those you love with a wish for their health and happiness.
Offer these flowers to friends and acquaintances,
People you work with,
People in your neighborhood.
You can give these flowers to those who are easy to love and even those who are harder to love.
The magic of these flowers is such that they will heal all who receive them.
And when even the most challenging people are healed and well,
They change,
Becoming more at ease,
More receptive to love and grace.
Share these blooms with the entire world.
Then take fists full of flowers and shower yourself with that same love,
Forgiveness,
Mercy,
Loving choices,
Generosity,
Contentment,
Connection,
Companionship,
Your heart's deepest wishes granted.
Throw the blossoms into the air and delight in their color and fragrance.
There is a line of energy that runs through you that we will now attune and adjust.
Moving from the sun or source of light above,
There is a ray that enters your body through the crown,
Moves through you to the earth and returns back from the earth,
Moving through you back to the sun.
Starting at the crown of the head,
It runs to the pineal gland.
See this light in your mind's eye and allow the pineal to open and release.
From the pineal to the third ventricle to the hypothalamus,
Attuning and releasing here.
Below that we have the pituitary.
Align and attune it perfectly to resonate with this ray of light moving through you,
Balancing all your hormones.
Allow the light to penetrate to the base of the tongue to the thyroid.
Attune here and purify the thyroid.
Next to the top of the neck and the thymus gland,
Let it vibrate and resonate with the ray of light.
This ray continues to the heart,
To the head of the pancreas,
To the bladder,
To the uterus or prostate,
And down through the earth where it collects more energy and returns back up.
Allow this entire line of light to ring,
Amplify,
Purify,
And create peace throughout your being as you run your attention up and down the line.
There is a fire that burns in each of our cells,
In your very center,
Your will,
The solar plexus.
There is a fire that radiates outward,
Illuminating and incandescing everything around you.
Allow that light to shine brightly,
Freely,
And openly.
Now gaze into the future that lies ahead of you like a road.
Use your imagination to straighten,
Clean,
And heal that road ahead.
Paint that road with feelings and attitudes you'd like to experience such as love,
Adventure,
Satisfaction,
Or peace.
Place some signposts along the way so you know there is guidance and direction ahead of you.
Place caches of energy along the road to replenish yourself.
Create self-care stops.
Sprinkle in some loving companions and kind helpers along your path.
Place stores of money and resources along the road.
Let there be any symbols,
Lights,
Angels,
Teachers who will appear to guide you when you need them.
And imagine yourself walking that road,
Relishing and enjoying the view at ease and in the bliss of being.
Now let us affirm our sankalpa.
Repeat to yourself three times silently your statement of intent to return to integrity.
Namaste.
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