Hello,
My name is Jackie and I thank you for picking me as your guide here today.
The theme for today's yoga nidra is about stepping into your power.
We will open,
Activate,
And heal our third chakra by reigniting our inner fire.
So follow me as we step into our personal power.
Ready?
Come to lie on your back.
Make yourself comfortable.
Maybe that means pulling a blanket up and over your shoulders,
As if you are tucking yourself in for a nap.
Resting your arms by your sides.
Palms are facing up towards the sky.
Legs are straight.
Feet are relaxed.
Now allow your feet,
Your legs,
And your arms to fall outward from your center line.
As you take a deep breath in here through the nose and sigh it out through an open mouth.
Again,
Taking a deep breath in and sighing it out.
Now feel your body,
Whole body.
Take a deep breath in and sigh it out.
Again,
Deep breath in,
Sigh it out.
One more time on your own.
Now can you make yourself 10% more comfortable?
If so,
Do so now.
As you breathe in through the nose and out through the nose.
Continue to breathe just like that.
Now on your next exhale,
See if you can lengthen your exhales.
Making the inhale shorter than the exhale.
As you breathe in through the nose,
Stretching the exhale.
Making it longer than the inhale.
Now get heavy.
Right arm heavy.
Left arm heavy.
Both arms heavy.
Right leg heavy.
Left leg heavy.
Right foot heavy.
Left foot heavy.
Both feet and legs together heavy.
Right hip heavy.
Left hip heavy.
Both hips together heavy.
Entire back heavy.
Back of the neck heavy.
Back of the head heavy.
Whole body heavy.
Whole body heavy.
Now bring your attention into the Rimi Maryan.
Feel your body and where it is within that room.
Feel everything that makes up this room with your entire being.
Feel the floor beneath you.
Feel the ceiling above you.
Feel the walls around you.
Now feel everything within this room and where it is within proximity to your body.
Now feel your body and where it is within the home you are in.
Feel into each room that makes up this home.
Now feel what makes this place a home.
Tune into anything you can hear within the home you are in.
Now bring your attention to anything you can hear within the room you are in.
Let everything you hear come and go.
As you draw your attention back into your body,
Feel how you are holding yourself.
Start with your feet.
Can you soften your feet?
Now feel into your legs.
Can you soften your legs?
Now spread your attention into the entire upper body.
Now soften the upper body here.
Feel into the floor beneath you.
As you give yourself permission to let the floor hold you,
Letting your body melt deeper and deeper into the surface beneath you,
Know that you are safe,
Safely held by the earth beneath you.
Repeat to yourself in your mind,
I am safe,
Safely held by the earth beneath me.
Now before we begin,
I ask you to set the intention to stay awake.
Your mind is aware as your body is resting.
Give yourself permission to follow my voice as I guide you to journey inward.
Bring your awareness back to your breath.
Watch your breath as it travels in and out.
Feel your breath.
Follow it.
Now drop your attention into your lower belly.
As you let your lower belly be soft,
Feel the belly gently rise.
Feel the belly gently rise.
Observe your breath.
Be the witness to your breath.
Now witness your body breathing on its own.
All by itself.
Whole body breathing on its own.
Now we are ready to set our sankalpa for this practice.
When we create a sankalpa,
We are planting an intention like we would a seed into our mind,
So that it may one day manifest as the truth.
This seed could be a heartfelt desire,
Such as it is safe to shine my light,
Or it could be more specific than that,
Like an intention or a goal,
Such as I am in control of how I direct my energy.
I invite you here to draw your attention into your heart center and take your time getting there.
As you rest your attention here,
Ask yourself,
What is my sankalpa?
And take a moment here to listen carefully to your heart's desire.
Once you have found your sankalpa,
Repeat it to yourself in your mind three times.
Embody it as if it is already happening.
Feel it resonate within every cell in your being.
Let your body live the experience of your sankalpa.
Now repeat your sankalpa to yourself one more time.
Let it go,
Releasing it from your energetic field,
And back out into the ether.
Now bring your awareness to your energetic.
Feel your energetic self here.
Now feel where your body ends and your energetic field expands outward.
Continue here to observe your energetic self.
Bring your attention to your eyebrow center.
Third eye ajna.
From here we will move into a body scan.
Follow my voice as you move your awareness from point to point.
Bring your awareness back to your eyebrow center.
Third eye ajna.
Now bring your attention into your throat center.
Feel the top of your throat.
The bottom of your throat.
The left side of your throat.
The right side of your throat.
Feel the back of your throat.
The front of your throat.
Throat center.
Right shoulder.
Right elbow.
Right wrist.
Back of right hand.
Palm of right hand.
Right thumb.
All four fingers on the right hand.
Whole right hand.
Whole right hand and right arm.
Right shoulder.
Throat center.
Left shoulder.
Left elbow.
Left wrist.
Back of left hand.
Palm of left hand.
Left thumb.
All four fingers on the right hand.
Whole left hand.
Whole left hand and left arm.
Whole left hand and left arm.
Left shoulder.
Throat center.
Heart center.
Front of the heart.
Left shoulder.
Front of the heart.
Back of the heart.
Right side of the heart.
Left side of heart.
Heart center.
Right side ribcage.
Left side ribcage.
Upper belly.
Right side waist.
Left side waist.
Lower right hip.
Left hip.
Pelvic floor.
Right thigh.
Right knee.
Lower leg.
Right ankle.
Of right foot.
Sole of right foot.
All five toes on the right foot.
Whole right foot.
Whole right foot and right leg.
Whole right foot and right leg.
Right hip.
Pelvic floor.
Left hip.
Left thigh.
Left knee.
Lower leg.
Left ankle.
Top of left foot.
Sole of left foot.
All five toes on the left foot.
Whole left foot and left leg.
Whole left foot and left leg.
Left hip.
Pelvic floor.
Now draw your attention all the way up into the crown of the head.
And drop that attention all the way back down into your root chakra.
Now move your attention into your sacral chakra.
Lower belly.
Now draw your attention all the way up into your third eye.
Now drop your attention back into your sacral chakra.
And draw your attention now up and into your upper belly solar plexus.
Move your attention now up and into your throat center.
Dropping your attention now back and into your upper belly.
Now bring your attention into your heart center.
Now bring your attention and into your crown.
Third right ear.
Left ear.
A space in between the ears.
Home of your pineal gland.
Feel into this space.
Explore it.
Now while resting here in the home of your pineal gland,
We will move into the emotional body.
This is where we will feel pairs of opposites.
Let's begin.
Feel clear.
Recall a time when you felt clear about your intentions or someone else's intentions.
Feel clear.
Now let's move to the other side of that spectrum.
And feel unclear.
Recall a time when you felt unclear about your intentions or someone else's intentions.
Feel unclear.
Now hold the awareness of feeling both clear and unclear in your body at the exact same time.
And let that all go.
And feel confident.
Call forth a time when you were confident in yourself.
Feel confident.
Now feel insecure.
Recall a time when you were feeling insecure about yourself.
Feel insecure.
Now feel both confident and insecure at the exact same time.
And let that all go.
Feel shiny.
Call forth a time when you felt like you were shining.
Feel shiny.
Now feel the opposite of that.
Feel dim.
Recall a time when you felt like you were dimming your light.
Feel dim.
Now feel both shiny and dim in your body at the exact same time.
Now let that all go.
Bringing your awareness back to your third eye,
Ajna.
From here I will describe a picture and you will hold the picture in your imagination.
Allow whatever comes up to flow through you here.
As I move through these visuals,
Let's begin.
A roaring fire.
Lightning.
A windy day.
An open lighting.
A match.
Lighting.
A match.
Meet me back at your third eye.
Now set the intention here to remain aware in your mind as I guide you through a journey.
A guided visualization.
Throat center.
Heart center.
Upper belly.
Solar plexus.
Feel into your third chakra here.
Just above your navel.
Now imagine here your third chakra as a landscape.
What would this landscape look like?
Observe all you see here that is the landscape of your solar plexus.
What colors do you see?
What is the weather like within this landscape?
What time of day is it there?
Imagine here this landscape that is your third chakra.
Now step into this landscape.
Explore it.
Go around in it.
Take your time here to explore the landscape of your third chakra.
You stumble upon a free-standing mirror.
Observe here this mirror.
How big is this mirror?
What does the frame look like?
What shape is this mirror?
You begin to see your reflection shape shift in this mirror.
Observe here this magical mirror as it begins to reveal to you your higher self.
Observe yourself here in this mirror.
The mirror begins to show you your most confident self.
Your most courageous self.
Imagine here you taking action,
Pursuing what you love doing most.
Observe here this magical mirror reflecting back at you your courageous life.
Now let's activate this newly found frequency we are on.
Feel into your energetic body here and turn the volume up on the frequency you are tuning into here.
Allow this frequency to get louder and louder.
Now ground yourself down and into the earth beneath you.
Releasing this frequency out and into the ether.
Let it all go.
As you meet me back at your third eye,
Asana.
Now drop your attention down and into your throat center.
Now drop your attention into your heart center.
Stay here at your heart.
Now ask yourself,
What is my sankalpa?
It may be different from what it was earlier and that's okay.
Repeat your sankalpa to yourself three times and let it go.
Now slowly start to deepen your breath.
As you shift your awareness back into the room your body is in.
Now feel into the surface your body is laying upon.
And once you have fully returned to the room you are in,
Start to feel your physical form.
Feel into your feet,
Your legs,
And your hips.
Feel into your torso and your arms and your hands.
Feel into your back and your head.
Breathing in through the nose and out through the mouth.
Slowly start to move your fingers and toes with intention.
Eyes are gently closed.
And from here you are welcome to remain on your back.
Or you can slowly make your way onto your right side.
Coming into your version of a fetal position.
Wherever you are,
Take a moment here to reflect on your practice.
And when you are ready,
You may prop yourself up.
Coming into a seated position.
Placing one hand on your heart and one hand on your belly.
Take a moment here to thank yourself for showing up.
For taking care of you today.
And when you are ready,
Gently look around the room.
How do you feel?
Welcome home.
Thank you for letting me guide you on this journey inward.
Bye for now.
