Welcome friends,
This is Kelsey with Life Alchemy and this is a Yoga Nidra meditation to support you in starting afresh.
With every breath,
Every sensation,
Every thought and every moment,
We have a magnificent opportunity to begin again.
And practicing Yoga Nidra can be a really supportive way to approach a new beginning with intention.
It can reset and rewire the nervous system to promote states of calm,
Safety and peace.
And within the deep rest it helps us cultivate,
The state of Yoga Nidra,
Neuroplasticity is possible.
Here we can shed limiting beliefs and instead adopt beliefs that support our highest good.
To support your practice today,
I encourage you to cultivate as cozy of a nest to rest as possible.
Maybe propping yourself up with pillows,
Wrapping in a blanket or covering the eyes.
Come into whatever supported position would feel best for your body right now.
And as you're settling in,
Remember that my guidance is simply suggestion and you're encouraged to make any modifications that would best serve you.
If you fall asleep during the practice,
Or if the attention wanders,
That's completely natural.
Simply return to the sound of my voice whenever you notice.
Now,
Make whatever micro-adjustments might feel supportive.
Maybe adjusting the head,
The shoulders,
Or the hips.
And begin to notice the sensation of the surface beneath you and how gravity holds you here between the sky and the earth.
Welcome a full breath in through the nose and a long breath out through the mouth.
Repeat this cycle a few more times at your own pace.
On the exhalations,
See if you can allow any tension in the body to simply melt away.
You might invite a softening at the brows and the eyes.
Maybe releasing the jaw or simulating a yawn.
You might allow the shoulders to drop away from the neck.
And you might also invite a softening at the chest and belly.
Could you release any effort and welcome in a sense of ease?
Allow the attention to come to the heart space now and notice what's here.
You might imagine energetically tuning to the frequency of love,
Abundance,
And receptivity.
And from this state,
Ask your heart what it's most longing for,
What its deepest intention is.
It might help to place a caring hand to the heart or to internally whisper,
I am listening.
And when you've connected with this heart's intention,
This sankalpa,
I invite you to turn it into a concise,
Positive statement in the present tense.
It can be aspirational,
Though it should feel deeply resonant.
So you might use something like,
I am at peace.
Though if that feels like a stretch,
A more resonant phrase might be,
I am cultivating peace.
If a statement feels forced,
You might instead welcome a visualization that represents your heart's intention.
Or you might simply welcome your sankalpa as a somatic feeling.
If you're feeling uncertain about your sankalpa,
Trust that it will come in its own time.
And for now,
You might try this one on.
I am stepping into my highest self.
Whatever sankalpa you decide to use,
Whisper it internally three times to plant the seed of this heart's intention.
I invite you now to bring a kind,
Curious attention to each part of the body as it's named.
No need to change anything.
Simply noticing whatever sensations are present or not present.
And remembering that every sensation brings an opportunity to begin again.
To arrive here,
In this body,
With loving awareness.
If at any point a sensation becomes overwhelming,
You can always switch the attention somewhere it feels neutral or pleasant.
Such as the sensation of the surface beneath you.
Begin by bringing attention to the crown of the head.
All of the attention gathering at the crown of the head.
Center of the forehead.
The brows.
Both of the eyes.
The nose and the air coming in and out of the nostrils.
The cheeks,
Left and right.
Both of the ears listening.
The lips.
The tongue.
The chin and the jaw.
The whole face and head.
The neck and the throat.
Center of the chest.
The right shoulder.
Upper right arm.
Elbow.
Lower right arm.
The wrist.
Palm of the hand.
The right fingers.
Attention fanning across the right fingers.
All of the fingers and the whole hand and arm.
Back to the center of the chest.
The left shoulder.
Upper left arm.
Elbow.
The wrist.
Palm of the hand.
The left fingers.
Attention fanning across the left fingers.
All of the fingers and the whole hand and arm.
Back to the center of the chest.
The upper abdomen above the navel.
The lower abdomen below the navel.
The base of the spine.
Attention flowing to the right hip.
Upper right leg.
Knee.
Lower right leg.
The ankle.
Sole of the foot.
The right toes.
Attention fanning across all of the right toes.
All of the toes and the whole foot and leg.
Back to the base of the spine.
Attention flowing to the left hip.
Upper left leg.
Knee.
Lower left leg.
The ankle.
Sole of the foot.
The left toes.
Attention fanning across all of the left toes.
All of the toes and the whole foot and leg.
The whole body now.
The whole body alive and loving awareness.
The whole body all different.
Starting afresh with every changing sensation.
Now bring the attention to the natural breath.
Simply noticing the natural inhalations and the natural exhalations.
You might notice the breath at the nostrils,
Chest,
Or belly.
You might notice the beginning,
Middle,
And end of each breath.
Every breath bringing with it regeneration of the cells.
Every breath bringing with it infinite possibility.
And now bring awareness to the sensation of warmth in the body.
Notice all the places where warmth is naturally occurring.
Maybe inside the mouth,
At the chest,
Or in the belly.
Welcoming in the sensation of warmth.
And allow that to dissolve.
Now bring awareness to the sensation of coolness in the body.
Notice all the places where coolness is naturally occurring.
Maybe at the tip of the nose.
Or maybe in the fingers or the toes.
Welcoming in the sensation of coolness.
And allow that to dissolve.
On your own now,
Alternate the attention back and forth between the sensations of warmth and coolness.
Could you bring awareness to warmth and coolness?
Can you feel both sensations at the same time?
Now bring the attention to the center of the forehead,
The mind's eye.
And welcome the following imagery along with any sounds,
Smells,
Tastes,
Or sensations that the images evoke.
The morning sun cresting a hill.
The morning sun.
A hatchling emerging from its shell.
A hatchling.
Gentle ocean waves lapping on the shore.
Ocean waves.
A winding forest path.
A forest path.
A flower bud opening to the sunlight.
A flower bud.
A butterfly taking its first flight.
A butterfly.
The faint edges of a new moon.
A new moon.
The symbol of infinity and endless possibility.
The infinity symbol.
Releasing that imagery now and resting in simply being.
Observing sensations,
Thoughts,
And feelings as passing clouds.
Or perhaps witnessing the spaciousness between the clouds.
Resting back as the vast,
Infinite sky.
As pure awareness itself.
And in this state of pure awareness,
Could you call upon and water the seed of your sankalpa?
You may have chosen,
I am stepping into my highest self.
Or perhaps another phrase,
Image,
Or somatic feeling.
Invoke this sankalpa inwardly three times.
And as you do so,
Allow the truth of it to fill you completely and to radiate all around you.
Begin to notice the edges of your body.
And the gentle rise and fall of the breath.
Notice the sensation of the surface beneath you.
And the sensation of the air touching your skin.
Take a full breath in through the nose.
And a slow breath out through the mouth.
Again,
Breathing in through the nose.
And out through the mouth.
You might take a moment to extend a sense of gratitude to yourself for practicing yoga nidra today.
And to set an intention to return to this practice again.
To continue supporting your new beginning.
Please feel welcome to rest here a while longer.
And in your own time,
Slowly and gently,
Transition however works best for you.
Thank you so much for practicing with me today.
Many blessings to you.
