Prepare for yoga nidra,
Usually done in a reclined position,
Making sure the body is warm and comfortable.
Become aware of the surface that your body is lying upon.
Become aware of your breath as it moves in and out of your body.
Let's try bringing the nervous system down a notch or two by breathing in comfortably into the nose and doubling the amount of exhalation,
Controlling the breath out,
Lengthening the exhalation longer than your inhalation.
Inhaling,
Filling the lungs halfway to three quarters of the way full.
Extend your exhalation so it's longer than the inhale.
Pause after the exhalation and then begin another round.
A few more rounds on your own now.
Very good.
With your eyes closed,
Gaze inward into the space of your mind.
Imagine nothing but space,
Infinite space.
Let's contemplate an intention for the space of your life.
The intention is a resolution used to cultivate something that you truly desire in your life.
All of our desires usually stem from one deep innermost desire,
What we truly seek or wish to have in our lives.
We'll begin to peel through the layers of desire with a simple inner dialogue.
Begin by asking yourself one simple question,
What aspect or quality of my life do I want to improve upon?
What aspect or quality of my life do I want to improve upon?
Contemplate this.
Now let's uncover your innermost desire.
We begin to peel through the layers of desire with a series of why.
Taking the aspect of your life you want to improve upon,
Ask yourself why.
Take that response such as,
I want a relationship because I want connection.
Why do I want connection?
The answer might be something to create positive experiences.
Why do I want positive experiences?
To feel more fulfilled.
Why do I want to feel more fulfilled?
Because it makes me feel grounded.
Why do I want to feel grounded?
Because then I can express my true nature.
Ah,
So what I deeply desire is to express my true nature.
Through this inner dialogue,
Take the time to peel away the layers.
When you find that quality or aspect of your life or personality that you would like to improve upon,
Ask yourself why.
Why do I want this?
Then move through the progressions of why until you express your innermost desire.
Now that you've expressed and identified your deepest innermost desire,
Let's use that as this phase of life intention.
Create a short positive phrase in the present tense that reflects this deepest desire.
Such as,
I express my true nature or I feel strong.
Create your own short positive phrase for this intention.
Let's infuse your intention with some inspiration.
Imagine the feelings of what you would feel like if this intention manifested.
Can you hold a vision in your mind of your future self of what you'll look like if you manifest this intention?
Infuse this intention with feelings with a future vision of yourself as you mentally repeat your intention three times now.
Very good.
Now let's take your mind around your body.
I'll say a part of your body and you'll mentally echo it to yourself.
Mentally repeat it in your mind.
Simultaneously,
Take your awareness to that part of your body.
Your mind moves with my voice.
Your body remains receptive and relaxed.
Move your awareness to your right thumb,
Right second finger,
Right third finger,
Fourth finger,
Fifth finger,
The back of the right hand,
Right palm,
Right wrist,
Right forearm,
Right elbow,
Right upper arm,
Right shoulder,
Right waist,
Right hip,
Right thigh,
Right knee,
Right shin,
Right calf,
Right ankle,
Top of the right foot,
Sole of the right foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Take your mind to the left side of your body,
Your left thumb,
Left second finger,
Left third finger,
Fourth finger,
Fifth finger,
The back of the left hand,
Left palm,
Left wrist,
Left forearm,
Left elbow,
Left upper arm,
Left shoulder,
Left waist,
Left thigh,
Left knee,
Left shin,
Left calf,
Left ankle,
Top of the left foot,
Sole of the left foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Take the mind to the back of your body,
Your right buttock,
Left buttock,
Right shoulder blade,
Left shoulder blade,
The entire spine,
The back of the neck,
The back of the head,
The top of the head,
The forehead,
The right eyebrow,
The left eyebrow,
The space between the eyebrows,
The right eyelid,
The left eyelid,
The right eyeball,
The left eyeball,
The right cheek,
The left cheek,
The right ear,
The left ear,
The bridge of the nose,
The tip of the nose,
The right nostril,
The left nostril,
The upper lip,
The lower lip,
The tongue,
The throat,
The chest,
The belly.
Move your awareness to the right arm now,
Your entire right arm.
Become aware of your left arm,
The entire arm,
Both arms at the same time.
Move your attention to the right leg.
Become aware of the entire right leg and the left leg,
The entire left leg.
Become aware of both legs,
Both legs at the same time.
Become aware of your entire body.
Relax your entire body.
Relax your entire body.
Let go.
Become aware of your breath now as it moves in and out of your belly.
As your belly rises and falls,
Mentally count the breath back from ten to one.
Ten belly up,
Ten belly down.
Nine belly up,
Nine belly down.
With the pace of your breath,
Try not to lose count.
Count backward from ten to one now.
Now bring the awareness back to the space of your mind.
Gaze into the colorless,
Formless space of your mind behind your forehead.
In the space of your mind,
Mentally repeat the intention for this phase of your life.
Repeat it with the feelings.
How would it feel in your body?
Intensify the feelings.
See the future vision of yourself in manifest form of this intention.
See it clearly in your mind.
Plant this clear intention with this elevated emotion in your mind,
In your body,
In your heart.
Now,
Very good.
Move your attention back to the body.
Become aware of your fingers,
Your toes,
Moving your hands,
Moving your feet,
Your arms,
Your legs.
Start to move,
Stretching your body.
One more breath in through the nose.
As you exhale,
Ground back into the now,
Into the room.
And when you're ready,
Blink your eyes open.
