This is Yoga Nidra for processing maladaptive memory.
Our sankalpa for this practice,
Or the intention that we'll set,
Is I am clearing space in my body and mind for peace,
For clarity and expansion.
I am clearing space in my body and mind for peace,
Clarity and expansion.
In preparation,
You can practice the cold water and vagus nerve trick.
We'll take a moment now to drink a small glass of cool or very cold water.
Flash cool water across your face,
Especially along your cheekbones and jawline.
And when you toss the cold water back to the back of your throat,
This helps awaken your vagus nerve,
The key messenger between your brain and body.
Feel the coolness draw you into the body.
You are present,
You are here,
You are safe.
Now lie down comfortably,
Settle into your resting posture.
Support your head,
Your knees and your lower back if needed.
Let your palms rest gently open beside you.
Let your body begin to settle.
There is nothing left to do,
Only the invitation to be.
Now begin the journey inward.
Bring your awareness to your breath.
Gently inhale from the nose,
Drawing energy through the soles of the feet.
Let it travel through the legs,
Hips,
Spine,
Heart.
Up,
All the way up to the crown of the head.
Exhale softly,
Letting that breath fall back down.
Crown to chest to feet,
Like liquid light returning to the earth.
Let's begin three cleansing breaths together.
Inhale,
Draw in calm white light with golden flex.
And exhale,
Release heaviness,
Tension and memory.
One more time,
Inhale,
Calm white gold light.
And exhale heaviness,
Dense memory.
Bring that inhale,
Drawing that gold white light back into the body.
Exhaling,
Releasing any stress.
Silently or softly repeating the sankalpa,
The phrase we discussed.
I am clearing space in my body and mind for peace,
Clarity and expansion.
Let it settle into your being like a seed dropped into rich soil.
This intention will hold you throughout this practice.
Now we'll do a body scan with some chakra healing with our breath.
Beginning at the feet,
Drawing energy up,
Inhaling.
Letting the feet relax and release with your attention.
Bringing the attention up the legs to the knees.
Allowing them to relax and release.
That energy comes up the thighs,
Around and spins around the inner thigh all the way up to the glutes.
Relaxing and releasing along the way.
When you get to the muladhara,
The root chakra at the base of the spine.
Imagine a deep red light glowing at that place.
We'll place a choku re symbol here.
If you're familiar with reiki,
Even if you're not,
It'll still bring you power.
Choku re.
Visualize that red light glowing at the base of the spine.
Feel its grounding presence.
Repeat after me,
Silently or aloud.
I am safe.
I am held.
Then bringing the relaxation moving upward to the belly.
The lower back.
Totally releasing the sacral area.
Svadhisana.
Imagine orange glowing light at the center.
Visualize it flowing,
Glowing brighter and brighter with each breath.
Invite pleasure,
Movement and emotional release with the color orange.
Say,
I feel.
I allow.
Moving that relaxation energy up to the navel,
To the rib cage.
The upper belly.
Imagining a golden yellow light of the solar plexus glowing here.
Visualize golden fire burning away any shame or any stagnation from the center.
For mental emotional clearing,
We'll imagine the reiki symbol Seihei Ki.
Seihei Ki.
Whether you know reiki or not,
Take advantage of the power of this symbol.
Say,
I release what no longer serves me.
Then that power from your breath,
Inhale,
Deep inhale,
Draws that energy up from the solar plexus all the way to the heart.
The heart center glows green,
Emerald green.
Visualize a field of green light unfolding from your chest.
Invite the language of compassion and allow the heart to speak its secret words.
Say,
I forgive.
I soften.
Release any tension in your pecs,
In your upper back,
Your shoulders.
Relaxation pours down your right arm,
Your left arm.
Release tension in the neck,
The jaw,
The lips,
The tongue.
Vishuddha,
Throat chakra,
Glows bright blue here.
Visualize the cool mist of blue at your throat,
Where voice meets truth.
Say,
I speak and receive truth freely.
Then the relaxation moves up your face all the way up to the crown of the head,
In between the eyebrows.
The right ear relaxes,
The left ear relaxes.
Tension leaves your right eyebrow,
Your left eyebrow,
Your whole forehead unfurrows.
And a deep indigo light glows at the brow line.
Feel deep indigo light spreading across your brow.
We'll repeat.
Honshaze shonon.
To reach through time and space.
To soothe with intuition.
Using the body's wise natural biofield to do what it does best.
Releasing all tension,
Allowing energy to pour into the crown as well.
So this glowing gold opalescent light is pouring in.
You're drawing in energy from the earth.
These energies are combining,
Blending together in your aura,
Cleansing it,
Clearing it.
Keeping you protected at all times.
Feeling safe in your skin,
In your aura.
Deep breath in.
And sigh it out.
Two more times.
Deep breath.
Inhale.
And exhale.
Inhale.
Forceful exhale.
Beautiful.
You can sit and bask in this moment as long as you like.
This has been Yoga Nidra for Processing Maladaptive Memories.
