Welcome to this practice of Yoga Nidra where we connect with the element of fire ideal for intentions around transformation,
Courage,
And power.
Setting the intention for this practice to be strong,
Confident,
And capable release the old and welcome transformation.
As you settle into this practice allow yourself to feel as comfortable as you can be adjusting in any way that feels good to you to feel very supported under the head,
Along the body,
Perhaps feeling cozy and warm as your temperature might drop during the practice.
And as you find a position that feels good to you know that the invitation in this practice is to listen to my voice as I guide you through a journey of deep rest but you don't have to listen to a word I say because in this practice there is absolutely nothing for you to do there is nothing you can do right,
There is nothing you can do wrong there is nothing for you to do,
No pressure,
No one for you to please no deadlines to meet,
We step out of doing and we step into being and in simply being there is freedom simply being here is enough begin to feel the body on the surface beneath and perhaps notice the parts of the body that are in contact with the surface beneath notice those little contact points,
The pressure in those little contact points and bring your awareness to the temperature of the body in those contact points perhaps noticing a little bit more warmth in the parts of the body that are touching the surface beneath and feeling a bit more cool in the parts of the body that are free or spacious,
Light like the tips of the fingers and the toes and as you notice the temperature in the body bring your awareness to what you can see behind your closed eyelids,
Welcoming any shapes or shadows,
Colors and notice the moisture behind your closed eyelids as your eyes settle into rest,
Bring your awareness to the softness behind your eyelids and to the moisture inside your mouth to the moisture around the gums and the teeth and under the tongue and welcome anything you can taste tastes that you can name and not name and all sensations of water,
Every drop of water fluid,
Blood in your body is welcome here as you lie horizontally,
You might notice that the digestive system begins to activate and as you release digestive juices you might be able to listen in to the digestive system doing its thing and so you welcome any sounds coming from within perhaps even sneezes and coughs and yawns as the body changes into state,
Into resting and welcome as well sounds that are from outside your body,
All the way to the very top coming from all the way to the very bottom and coming from the right side and the left side as if you could lie at the center of a sphere of sound and you welcome sounds as far as you can hear them from every direction and sounds nearby like the sound of my voice,
Instruments and the sound of your own breath as you bring your awareness to the tip of the nose feeling the air that comes in and the air that goes out feeling the air touching the skin and notice the breath as you inhale and as you exhale and feel the expansion in the body with every inhale the contraction with every exhale as if every breath could welcome in a sensation of expansiveness,
Warmth that spreads all the way through and the exhale can allow the body to release and welcome a sensation of cool temperature that spreads all the way through from this space release the old and welcome transformation trusting your strength confidence and full capabilities I invite you into a rotation of awareness around the body and perhaps visualize a flame of warm bright light in every body part as I mention it starting from the tip of the left hand thumb placing a bright warm light at the tip of each finger from the thumb to the index finger middle finger,
Ring finger and little finger,
Allowing the warm light to spread into the spaces in between each finger and onto the palm of the left hand and the back of the left hand to the wrist,
Forearm elbow and inner elbow upper arm,
Shoulder and deep into the armpit on the left side of the body allowing the bright warm light to spread onto the left ribcage and onto the spaces in between each rib,
Down the left waist knee and back of knee shin and calf and onto the left ankle warm spacious light the top of the left foot and the sole of the left foot and onto each toe big toe,
Second toe,
Third toe fourth toe and little toe feeling that warm light spreading the whole way through the left,
From the heel to the buttock,
All the way through the leg and the whole left side of the body spread with little flames bringing warmth and light from within allow the little flames to spread onto the right side of the body from the tip of the right hand thumb to the index finger middle finger,
Ring finger and little finger to the spaces in between each finger and all five fingers together the palm on the right hand and the back of the right hand wrist,
Forearm elbow and inner elbow upper arm,
Shoulder down into the armpit on the right side allowing the warm light to spread into the ribcage on the right side and the spaces in between each rib onto the waist,
Hip and down the right leg,
Thigh and back of thigh back of knee,
Shin,
Calf ankle onto the right foot and the toe big toe,
Second toe third toe,
Fourth toe and little toe welcoming the warm light into the spaces in between each toe and onto the whole right foot from the heel to the buttock on the right side,
The whole leg the whole right side of the body all the way through feeling warm light spreading within the body into the spaces connecting the left side and the right side of the body,
The right and the left into the pelvis pelvis,
Left side,
Right side front,
Back top and bottom feeling deep into the pelvic bowl and the pelvic organs allowing the warm vital light of energy to spread through all the way into the navel the core and deep within feeling a little flame of light shining at the tip of the pubic bone from the pubic bone to the tailbone and up through the spine every vertebrae and the space between each vertebrae the whole back lower back,
Left side and right middle back,
Right side and left upper back,
Left and right right shoulder blade,
Left shoulder blade and the space between the shoulder blades allowing little flames of warm light to spread up through the back of the neck and the back of the head onto the crown of the head,
The whole head onto the forehead right eyebrow and left and the space between the eyebrows left eye and right eye,
Right ear left ear,
Left cheek,
Right cheek onto the bridge of the nose and the tip of the nose left nostril,
Right nostril upper lip,
Lower lip into the space between the lips and down into the throat deep into the throat right collarbone,
Left collarbone and the space between the collarbones left breast,
Right breast and the breastbone in the center and right behind the breastbone at the very center in the back of the breastbone lies the heart space deep into the heart space the heat and vitality the energy and the warmth pouring out of every heartbeat feeling deep into the heart space and allowing the breath to be felt in this part of the body as if every inhale filling you up with passion and confidence allowing inner strength and personal power to be released as you exhale transforming and purifying with every breath,
Inhaling all the way to the very top and exhaling all the way to the very bottom as you inhale,
Visualize that warmth spreading into the body,
Throughout the body within the body and as you exhale,
Feel that warmth releasing and slowly allowing the body to feel cool cold making space for greater warmth with the next breath as you inhale,
Feeling the warmth spreading the energy,
The heat and the vitality throughout the whole body exhaling to release anything old,
No longer needed releasing away old patterns as if every breath can bring in heat and every out breath can bring in spiritual growth,
Leaving the body cool cold,
Ready for new growth as you inhale all the way in,
Feeling warm and exhaling feeling cold inhaling,
Sensing the warmth in the body and exhaling to sense the coolness in the body feeling the body both cold and warm,
Warm and cold at the same time as you release this sensation,
Visualize a warm,
Glowing flame at the solar plexus,
Or perhaps a bonfire in a dark,
Open space,
Whatever feels right to you as you feel the warmth spreading through the body and as this warmth spreads,
Burns away what no longer serves you,
Empowering you from within fostering spiritual growth transformation allow that warmth to spread from within welcoming strength and confidence release the old and welcome transformation feel the warmth in the body from the parts of the body that are covered and uncovered the back of the body and the front of the body,
And notice the temperature at the tips of the fingers and the tips of the toes,
At the tip of the nose feeling a cool air as you breathe in and a warm air as you breathe out and as you notice the air at the tip of the nose feel into the touch of the air on the skin around the whole body feel the whole body lying on the surface beneath,
Being fully held and supported points of contact of the body and the surface beneath as you gently welcome sounds and noise nearby and further away as you reawaken the senses feel into the sensations of the moisture inside the mouth and welcome any tastes and smells those that you can name and not name feeling into the moisture around the gums and under the tongue and behind the eyelids as you gently welcome your senses and allow the breath to be the bridge that brings you back into the space here and now as you slowly and gently come back come back and this practice of yoga nidra is now complete thank you for listening
