The energy of Ardhra allows us to make meaningful progress.
But it's not easy progress.
It has to go through perseverance and effort.
And it allows us to move through sorrow and emotional turbulence.
And that allows us to cleanse and release what no longer serves.
So we can evolve to find clarity and inner peace amidst change.
Proceed to lie down on your yoga mat or your bed.
Make sure to get a blanket to keep yourself warm.
We're going to start with Yoga Nidra.
Try to stay aware and awake during the practice.
And simply follow my guidance.
Begin by lying down in Shavasana.
Feet hip-width apart and hands alongside the body.
Palms up.
Make sure you're feeling warm.
Or use a blanket to stay warm as you transition into relaxation.
Adjust your position to make sure you're comfortable.
Then stay completely still for the time of the practice.
Eyes closed,
Become aware of your body lying on the ground.
Feel the texture of the surface supporting you.
Feel the texture of your clothes or cover on your skin.
Take a deep breath.
And as you exhale,
Relax.
Take another deep breath.
And as you exhale,
Relax even more.
Take one more deep breath.
And as you exhale,
Relax completely.
Notice the sounds around you,
Moving from one sound to the next,
Without naming them.
First,
The sounds outside the room.
Notice every single sound.
Now the sounds in the room.
Every single sound.
Listen to my voice,
Guiding you through the practice.
Listen to your breath.
To your heart beating in your chest.
Let go of the sounds now.
Just listen to my voice as I guide you through the practice.
Now create or remember an intention coming from the depth of your heart.
A seed,
Dream or vision you would like to manifest in your life.
Something extremely important to you.
In Yoga Nidra,
This is called your Sankalpa.
Make it a short and simple positive statement in the present tense.
Memorize it word by word.
Then clearly repeat it to yourself mentally,
With faith and trust,
Three times.
Now let me guide you through parts of the body.
No need to do or think anything.
Just bring your attention to the body parts as I name them,
While remaining completely still.
Become aware of the space between the eyebrows.
Then bring your attention to the pit of the throat.
The right shoulder.
Right elbow.
Wrist.
Index finger.
Middle finger.
Ring finger.
Little finger.
Wrist.
Elbow.
Shoulder.
Back to the pit of the throat.
Now bring your awareness to the left shoulder.
Left elbow.
Wrist.
Index finger.
Middle finger.
Ring finger.
Little finger.
Wrist.
Shoulder.
Back to the pit of the throat.
Continue to the center of your chest,
Where the ribcage meets.
Then move to the right breast.
Center of your chest.
Left breast.
Center of your chest.
The solar plexus.
The sacral chakra,
Below the navel.
Move your attention to the right hip.
Right knee.
Ankle.
Big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Ankle.
Knee.
Back to below the navel.
Now bring your awareness to the left hip.
Left knee.
Big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Ankle.
Knee.
Hip.
Back to below the navel.
Go back to your solar plexus.
Center of your chest.
Pit of the throat.
Back to between the eyebrows.
Feel your whole body.
Feel your whole body together.
Now bring your attention to the left hip.
Now bring your attention to your breath.
Observe your chest and belly.
Subtly moving up and down.
The breath is flowing with ease.
Like a gentle breeze.
Il prana,
The life force energy.
Flow through your whole body with each inhale.
And exhale.
Breath is calm,
Deep and relaxed.
Prepare to internally count down your breath from 27 to 1.
As you observe your chest,
Slowly rise and fall at each count.
If you lose count,
Continue where you left off.
Or simply start over.
We will begin together.
Inhale,
27.
Exhale,
27.
Inhale,
26.
Exhale,
26.
Continue on your own now.
Now I'm going to take you through opposite physical sensations.
Imagine the sensations and make them feel real.
Feel the stillness in the air.
Notice how your toes feet and legs are still.
How your fingers and arms are still.
How your mind is still.
Feel the stillness in your whole body.
Now feel movement.
Feel the wind blowing on your face.
Blowing in your hair.
Feel the air entering your lungs and circulating through the body.
The blood circulating through your body.
Notice the gentle movement of thoughts and ideas in your mind.
Feel movement in your whole body.
Let go of both sensations now.
Now let me take you on a journey.
Visualize yourself outside on a stormy day.
Dark,
Heavy clouds gather overhead,
Swirling across the sky and casting their shadows on the earth.
The deep ramble of thunder echoes in the distance,
Vibrating through the air,
Through your body.
The wind whips through your hair.
Smell the crisp and electric scent of rain about to fall in the atmosphere.
Inhale deeply and feel the fresh,
Charged air fill your chest.
As the wind begins to howl,
Feel your body slowly lifting into the air.
Feel your body become lighter and lighter,
Carried by the powerful energy of the storm.
As you rise closer to the heart of the thunderstorm,
Allow yourself to feel every emotion,
To express any sorrow or suffering,
So it can move freely,
Cleansed by the dynamic force of the thunderstorm.
Allow teardrops to roll down your cheeks if needed.
Feel the coolness of the wind blowing on your face,
Your whole body vibrating with the thunder scramble.
Feel completely safe and strong as you stand amidst the storm.
Feel your body completely safe and strong in the middle of the turbulence of life.
The time appears to have stopped.
Feel the peaceful emptiness,
That moment of pause between the end of a cycle and the start of a fresh new one.
You are now able to connect to the universal wisdom,
To receive knowledge from the moon.
Where do you need to make an effort right now?
What sorrow or emotions are you ready to release to move forward?
Where are you willing to adapt to achieve the transformation you strive for?
Now send a clear message out to the universe,
Stating what you need,
Knowing that the energy of the moon will support you.
Give thanks to the moon for her support.
The thunderstorm is now drifting away,
Reminding you that nothing in life is permanent.
As the wind gently drops you off on the ground again,
You feel completely refreshed,
Filled with clarity,
Strength and inner peace.
Feel the pleasant shift within you,
Ready to meet whatever comes next with curiosity and courage.
Now return to your sankalpa.
The intention you set at the beginning of the practice.
Remember it word by word and repeat it to yourself mentally three times.
Slowly return to your physical body.
Begin to notice your breath.
Feel the support of the ground beneath you.
Now notice the sounds around you.
Maintain your eyes closed and observe the room you are in.
Start to bring gentle movements to your fingertips and toes.
Stretch your arms and your whole body.
With eyes closed,
Roll to the right side and slowly come up to sit,
Keeping the eyes closed until I tell you to open them.
Feel the aftereffect of the practice.
Start rubbing the palms of your hands together.
Place them above your closed eyes.
Slowly open your eyes in the palms of your hands.
Then gently remove your palms and look at a fixed spot in front of you to allow your eyes to adjust.
The practice of yoga nidra is now complete.
