Welcome to your yoga nidra practice.
I'm Kristen.
And this is embodied living.
This practice.
Is a 30 minute.
Yoga nidra practice using relaxation and visualization to help shift your subconscious mind.
And embrace personal transformation.
To prepare.
Lie down on your back in Shavasana.
Or corpse pose.
Use any props.
That will support your body.
So you can find maximum comfort.
When you arrive,
Let your legs fall open.
No gripping or holding in the hips.
Rest your arms by your side.
With your palms facing upwards.
Soften your gaze.
And allow your eyes to close.
Take a deep breath in through your nose.
And let it go,
Exhale with a long,
Soft sigh out of your mouth.
Do that two more times,
Breathing in deeply.
And sign out.
One more time,
Deep breath in.
Soften and settle as you exhale.
Allow your body to grow heavy.
Drop all effort.
Set your sankalpa,
Or your resolve.
State a short positive intention for your transformation in the present tense.
An example.
I release the past.
And step into my strength.
I am open.
To profound change.
Repeat your sankalpa.
Or your intention clearly.
Three times in your mind.
With complete.
Resolve.
And sense.
Within your body.
What it feels like.
Now move your awareness quickly and effortlessly from point to point across your body.
Do not strain.
Just let your focus touch each area.
Focus on your right hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Sense the palm of the hand.
The back of the hand.
Rest.
Lower arm.
Elbow upper arm.
Shoulder.
Armpit.
Waste.
Bye.
Me.
Calf.
Ankle.
Sole of the foot.
The top of the foot.
Sense your right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Now move your awareness to sense your left hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Sense the palm of the hand.
The back of the hand.
Rest.
Lower arm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Waist.
Hip Bye.
Knee.
Cow.
Ankle.
Heal.
Sole of the foot.
Top of the foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Sense the back of the body.
Right heel.
Left heel.
Right calf.
Left calf.
Right buttock left buttock.
The lower back.
Middle back.
Upper back.
The entire spine.
Right shoulder blade.
Left shoulder blade.
Back of the neck.
Back of the head.
The crown of the head.
Now sense the front of the body.
Forehead.
Right eyebrow.
Left eyebrow.
Space between the eyebrows.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheek.
Left cheek.
Sense the tip of the nose.
Upper lip.
Lower lip.
Chin.
Throat.
Right chest.
Left chest.
Center of the chest.
Sense the upper abdomen.
Navel lower abdomen.
Now feel the whole body.
The whole body lying on the floor.
Completely relaxed.
You are relaxed and whole.
Your body.
Is heavy.
Your mind.
Is awake.
Bring your attention to your natural breath.
Feel the cool air entering your nose.
And the warm air leaving your nose.
Feel the cool air entering your nose.
And the warm air leaving your nose.
Visualize a soft,
Warm light.
At the center of your chest,
The heart space.
With every inhale,
Imagine this light expanding wider.
Filling your chest with radiant energy and courage.
Imagine a warm light.
Expanding wider.
Filling your chest with radiant energy and courage.
With every exhale,
Imagine releasing old stories,
Fears.
Patterns,
Or blocks.
That no longer serve you.
Imagine releasing stories,
Fears,
Patterns,
Or blocks that you no longer need.
Now imagine you are walking along a quiet path.
At the edge of a deep,
Serene forest.
The air is crisp and clear.
You feel entirely safe.
Ahead of you.
You find a small glowing.
Sanctuary.
Step into the sacred space.
Sense that this fire has the power to transform old patterns into pure,
Usable light.
Bring your sankalpa,
Your resolve,
Back to mind.
See it written clearly in the center of the warm light or flame.
Watch as this intention absorbs deep into your heart.
Anchoring itself into every cell of your being.
Know that the transformation.
Is already happening.
The transformation.
Is already happening.
Now let go of the visualization.
Return your awareness to the physical room.
Listen for sounds outside your space.
Feel the solid,
Supportive earth beneath your body.
Notice the gentle rise and fall of your belly.
Notice.
The gentle rise and fall.
Of your belly.
Now begin to reawaken.
And wiggle your fingers and toes.
Circle your ankles and wrists.
Take a slow,
Deep stretch.
Reaching your arms overhead.
When you feel ready.
Roll gently onto your right side.
In a fetal position.
Pause here for a moment.
To honor the shift you just created.
When you feel complete.
Slowly press yourself up to a comfortable seated position,
Keeping your eyes soft or closed.
The practice of yoga nidra.
Is now complete.
