Welcome to this Manomaya Kosha Yoga Nidra practice or sensing opposite emotions.
I want to let you know that this practice is great for helping to bolster emotional resiliency and can be very healing.
But at the same time sensing opposite emotions could be triggering for some people.
So if you're feeling extra vulnerable in your life today or you're not feeling like you have a strong sense of well-being and tools of safety,
You might choose a different Yoga Nidra practice today.
And now we can begin.
Do whatever you need to do to find a little bit more comfort in your lying down position.
Begin to notice the most faraway sounds.
Sounds a little closer.
Could you even sense the sound of your own breathing?
Take a deep inhale through the nose with a long exhale through the mouth.
Inhale through the nose.
Longer exhale through the mouth.
One more time.
And now feel as if your entire body could exhale.
The whole outer edges of your body softening.
Unclenching the jaw.
Softening the eyes.
And settling into the sweetness of quiet.
Take a moment here to invite your intention or your sankalpa to be present.
Not only saying your intention in your mind but feeling it all around you as if it's already happening.
Could you bring your awareness to the point between the eyebrows?
Radiant golden light between the eyebrows.
Sense the whole top of your head.
The left eye.
Right eye.
Both eyes.
And sinking into the healing darkness behind closed eyes.
The left ear.
Right ear.
Both ears listening.
Bridge of the nose.
Tip of the nose.
Flow of air inside the nostrils.
The roof of the mouth.
Tip of the tongue.
Inner walls of the cheeks.
Top teeth.
Bottom teeth.
Inside the throat.
Sides of the neck.
Golden radiant light at the heart.
Golden radiant light at the heart.
The left shoulder.
Left elbow.
Wrist.
The whole left hand.
The tips of the fingers.
And the sensation of space in between your fingers.
The left lung.
Left side of the waist.
Knee.
Ankle.
Top of the foot.
Sole of the foot.
All ten toes.
Feel the whole left side of your body.
Resting.
The whole left side.
Letting go.
Back to the altar of your heart.
Could you even sense your heart beating?
Right shoulder.
Elbow.
Wrist.
The whole right hand.
Tips of the fingers.
And could you sense the space in between the fingers?
The right lung.
Right side of the waist.
Hip.
Knee.
Ankle.
Top of the foot.
Sole of the foot.
All five toes.
Sense the whole right side of your body.
The whole right side of your body.
Heavy.
Could you sense both sides of your body at the same time?
So half your awareness is on one side and the other half of your awareness is on the other side.
And as the whole body is heavy,
Could you allow the thoughts to dissolve?
Thoughts starting to dissolve into the ocean of air that surrounds your body.
Sensing the ocean of air that's all around you.
And the ocean of air that's inside your body that moves with your effortless breath.
Could you sense life force energy moving in and moving out?
As if the breath was breathing all of you.
The breath is breathing all of you.
Gentle awareness at the lungs.
Feeling the lungs expand like wings and contract.
The lungs nourishing the heart as you breathe.
The subtle movement that nourishes you as your whole body relaxes here.
Whole body relaxing.
So relaxed that your body begins to sense heaviness.
So heavy that your bones could sink down toward the soil.
Heavy.
And from that place of heaviness,
Could you begin to sense your body becoming lighter?
Like clouds.
As if you could float up toward the sky.
Body is light.
And now,
Once again,
Sensing the body heavy.
Surrendering to gravity and coming back down toward the earth.
As you are heavy,
What does heavy feel like in your body?
Once again,
Starting to float back up as if the body could become light.
Whole body light.
Like a feather drifting off in the cool breeze.
And now,
Could you welcome the sensation of sadness?
Feeling the sensation of sadness spreading through your body.
Where do you most sense sadness in your body?
And from the place of sadness,
Could you welcome the sensation of joy?
The sensation of joy feeling all around you.
Joy spreading through your whole body.
And then,
Inviting back in the sense of sadness.
Just gently inviting sadness into the body.
And once again,
We welcome joy.
Joy moving through all of you.
Filling up all the spaces within with joy.
And could you sense both sadness and joy simultaneously?
Sadness and joy simultaneously.
And as the whole body stays relaxed and resting,
Could you invite the sensation of scared?
Invite the sensation of feeling scared.
And still trying to let the body soften,
Could you notice where scared lands inside of you?
And welcome the sensation of confidence.
Confidence spreading through your cells and the skin.
What does confidence feel like?
Welcoming the sensation of scared.
The body feeling scared.
And then moving back to the feeling of confidence.
Whole body confident.
Could you welcome the sensations of scared and confident at the same time?
And letting all of those sensations dissolve,
Could you now invite your inner sanctuary to be present?
The sensation of safety and support.
Your inner sanctuary holding you here.
And as you're held,
The body can continue to exhale and soften.
Let's once again invite our sankalpa,
Our intention to be side by side with our inner sanctuary.
Feeling the love and the support that surrounds you.
And now let's begin to bring our awareness all the way back into the room that you're resting in.
Becoming aware of the sounds.
Aware of the breath.
And maybe you deepen the breath and start to move the body.
As this short yoga nidra is now complete.
