Namaste,
This is Elara Tartfell Way.
I am recording this Yoga Nidra in Finnish nature.
This morning.
It's raining.
I'm sitting outside here.
On the veranda.
Overlooking.
The fields.
And the forests.
You might hear the gentle patter of the rain on the rooftop.
Maybe an occasional bird song.
Or other nature sounds.
Allow these gentle sounds of nature to soothe your nervous system.
As you settle down into a comfortable position.
Making sure that your body feels supported.
Bringing in pillows or other props.
Perhaps a blanket over you.
Perhaps.
A cover over your eyes to block out the light.
Allow yourself to Get as comfortable as you can,
Closing the eyes.
Taking a deep breath in through the nose.
Sighing it out through the mouth.
And again in through the nose.
Out through the mouth.
And one more.
Adjusting your position as you wish to be even 1% more comfortable.
Take a moment to perhaps Tune in to your heart space.
To allow a sankalpa a heartfelt intention to emerge.
Allow the sounds of the rain drops to inspire you.
To connect.
With your emotional nature.
With your feeling nature.
And as you tune into your heart.
Tune into a feeling.
A feeling that is present in your heart.
Whatever feeling that may be.
And allow that feeling.
To speak to.
To speak to you of what's important to you.
Of what your heart desires.
And Make it into an intention.
A heartfelt intention.
Stating it in the present tense as an I am statement.
Such as I am loving awareness.
I am loving awareness.
Is an example of an intention.
And as you find your own intention or sankalpa.
State it to yourself silently three times.
If Nothing occurs.
You can use I am loving awareness as your sankalpa.
As you plant your sankalpa into your heart space.
You can release it from your mind.
Knowing that your inner wisdom will take care of everything for you.
Allowing both your body and your mind to begin to relax deeply.
Feel the eyelids soft and relaxed over your eyes.
Sense the eyebrows and the space between the eyebrows.
Yield the forehead becoming smooth.
And relax.
Soften the temples.
Cheeks.
Le.
And the whole jaw.
Feel the tongue resting inside the mouth.
Sense the inner ears and outer ears.
And the space between the ears.
Feel the whole face and the whole head as sensation.
Follow sensations down.
Through the neck,
Into the shoulders.
Upper arms,
Elbows.
Forearms.
Wrists.
Hands.
And all 10 fingers.
And fingertips.
Ask the rain.
Becomes lighter.
Feel your body relaxing deeper.
Feel your whole chest softening.
Relaxing.
Feel your heart space opening.
Releasing tension and holding.
Relaxing the back of the heart.
And front of the heart.
Softening chest.
And upper back.
Feeling your heart space,
Tuning into the sensations there.
Sensing the upper belly.
Lower belly.
The whole belly softening.
And the mid back.
And lower back.
Releasing.
Tuning into the sensations throughout the belly.
And the pelvis.
Both hips.
Thighs.
Knees.
Lower leg.
Ankles.
Fi.
All 10 toes.
And the tips of the toes.
Relaxing both feet and legs,
Both hips.
And shoulders.
Arms and hands.
Relaxing the whole trunk of the body.
The neck and throat.
The whole face,
The whole head.
The whole body.
The whole body fully relaxed now.
Tuning into the breath.
Feel the breath softening.
Like the rain.
Soft and quiet now.
Sensing the movement of the breath.
In and out of the body.
Gentle and soft.
Quiet and relaxed.
Feel your whole being.
Becoming peaceful.
Letting go of any remaining tension and holding.
Soft breath.
Soft heart.
Allow each exhale to release.
All remaining holding and tension.
From the body.
From the mind.
From the heart.
Relaxing deeply.
Give yourself permission to let go.
Completely.
As you rest.
Allow your sankalpa to return to your awareness.
Repeating it to yourself.
Again,
Silently,
Three times.
You might have used,
I am loving awareness.
Allowing your inner wisdom.
And your higher power.
To now.
PEACE!
In charge of your Sankalpa.
Releasing it.
And trusting that it has been heard.
And its being.
Acted upon.
Fire higher power for your highest.
And your greatest guilt.
Give yourself permission to rest here as long as you like.
And if you are ready to go on with your day.
Becoming aware of your breath again.
Allow the breath to deepen.
Inhaling through the nose.
Sighing it out through the mouth.
Two more times in through the nose.
Out through the mouth.
And one more time.
Returning awareness.
To your body.
Bring little movements into the fingers and toes.
Maybe a gentle stretch.
Maybe shifting your position.
And carrying the peace,
The tranquility.
And the sense of loving connection to your own heart.
With you to the rest of your day.
And thank you so much for practicing with me today.
Have a beautiful day.
Namaste.
