Every person has within them an inner child who represents the pure essence,
Needs,
And wishes of the person.
Our inner child is the pure part of ourselves who knows who we are and what we want.
Who we were before we learned to wear masks or overcomplicate things.
So today we will take a journey to see the little child that lives inside of you.
We will use techniques from Yoga Nidra to slow down our brainwaves and turn our attention away from external stimuli and inward to the most inner parts of ourselves.
During this practice,
You may remember parts of yourself that have been forgotten,
You may find some clarity,
Or if nothing else,
Let this be a fun exercise for your imagination.
To begin,
Please find a place where you can lie down or relax and you will not be disturbed for some time.
If possible,
You can cover yourself with a light blanket or wrap for added warmth and security.
And allow yourself to lay or recline on your back with your limbs long and uncrossed.
A pillow or bolster behind the knees can be helpful.
Allow the shoulder blades to melt back and down your back and slightly tuck your chin so that the back of your neck is long.
It is important to get completely comfortable,
So make any adjustments to your hips,
Shoulders,
Head,
And neck that you need.
Feel free to pulse the heels a couple of times so that the legs can find their comfortable resting place.
So get yourself warm,
Comfy,
And secure.
And now ask yourself if there are any final adjustments you can make to get even 5% more comfortable.
And take those adjustments now.
And feel the places your body makes contact with the surface below.
Notice your skin,
The feeling of clothing or fabric touching your skin,
Air on your face,
And the breath in your nostrils.
We'll start with a breathing exercise.
Equal parts breath.
We will inhale,
Hold the breath,
Exhale,
And then pause.
All to the count of 4.
And now we begin.
Inhale,
2,
3,
4.
Hold the breath,
2,
3,
4.
Exhale,
2,
3,
4.
Exhale,
2,
3,
4.
And pause,
2,
3,
4.
Inhale,
2,
3,
4.
Hold,
2,
3,
4.
Exhale,
2,
3,
4.
And pause,
2,
3,
4.
In,
2,
3,
4.
Hold,
2,
3,
4.
Exhale,
2,
3,
4.
And pause,
2,
3,
4.
And now you can do the next few on your own.
On your next inhale,
Or your next exhale,
You may return to your normal breath.
And at this time,
We will set our sankalpa for this practice.
You might choose a sankalpa such as,
I love and cherish my inner self.
Or,
I am covered with the prayers of my ancestors.
Or you can choose any other statement that reflects your heart's highest truth.
And once you have your sankalpa,
Take a moment to affirm your sankalpa to yourself silently three times.
And now,
Can you notice any taste inside your mouth?
Bring all your attention to the tip of your tongue.
The underside of the tongue.
The bottom teeth.
The inside of the right cheek.
The inside of the left cheek.
The heat on the roof of your mouth.
The upper lip.
The lower lip.
The line where the lips meet.
Air flowing in and out the right nostril.
The right eye relaxing and sinking.
The right temple.
The right ear.
Deep into the right ear canal.
The space between the ears at the center of the head.
And deep inside the left ear canal.
The left outer ear.
The left temple.
The left eyebrow.
The left eye relaxing,
Sinking.
Air flow at the left nostril.
The tip of the nose.
The bridge of the nose.
The third eye center.
The center of the forehead.
The crown of the head.
The back of the skull.
Let your attention pool in the back of the skull.
The skin on the back of the neck.
The right shoulder blade.
The left shoulder blade.
The back of the left ribs.
The back of your right ribs.
The lower back.
The tailbone.
The glutes,
Right and left.
The pelvic floor.
The right hip.
Thigh.
Knee.
Lower leg.
Ankle.
Sole of the foot.
The right big toe.
The second toe.
Third.
Fourth.
Little toe.
The tips of the five toes.
The space in between the right toes.
The top of the foot.
The heel.
The ankle.
Knee.
Thigh.
Right hip.
Allow your attention to go into the pelvic floor.
And now,
Attention moving into the left hip.
Attention and sensation in the left hip.
Left thigh.
Knee.
Lower leg.
Ankle.
Sole of the foot.
The left big toe.
Second toe.
Third.
Fourth.
Little toe.
The tips of all five toes.
The space between the toes.
The top of the foot.
The heel.
The ankle.
The knee.
The thigh.
Left hip.
The low belly.
The navel.
The subtle rise and fall of the abdomen with the breath.
The throat.
Feel warmth and energy at the throat center.
The skin and muscles around the neck.
The heart center.
A subtle rise and fall of the heart center as you breathe.
Might you be able to feel the heartbeat here?
All your attention and awareness pooling in the heart center.
Subtle rise and fall of your chest with your breath.
And the soft beat of your heart.
And now as you breathe in,
Can you imagine that all the air goes into the right side of your body?
Let the air enter and release the right side of the body.
Breathing into and out of the right side.
Breathing in and out.
Filling and releasing the right side of your body.
Right side of the body saturated with breath from head to toe.
Buzzing with prana.
And on your next inhale,
Start imagining air filling the left side of your body.
All attention transposes through the medline into the left side of the body.
All attention concentrating in the left side.
Feeling the left side body fill with each breath.
Breathing in and out of your left side body.
Air flowing through the left side of your body,
Head to toe.
The left side of your body alive.
Infused with prana.
And now returning to the right side.
As you breathe in and out,
The right side of your body fills and empties.
Awareness permeating the right side of your body.
As the breath fills and releases.
The gentle current of prana flowing through the right side of your body.
Now back to the left side.
Left side of the body filling and emptying breath.
Awareness and sensation in the left side of your body.
The rhythmic current of breath on the left side of the body.
Prana flowing and moving in the left side body.
And now both sides of the body at once.
Both sides present.
Balance between both.
Breathing in and out.
Like ocean waves,
Breath rolling into the body and releasing back out.
Breath washes in and out.
The whole body buzzing with aliveness as the breath washes in and out.
And if you can imagine now that you are standing at the top of some stairs.
And these stairs lead into your heart space.
And with each breath in and out,
You move down one step.
Counting down from ten to zero.
Breath in and out,
Ten.
In and out,
Nine.
In and out,
Eight.
Moving deeper,
All the way down.
When you reach the bottom,
You notice you are in a room with toys.
And in the distance you hear a sweet little voice humming.
And you look and see,
This is little you as a little boy or little girl.
Your inner child.
Notice how little.
The hair on their head.
Their little hands.
How they play.
Innocent and peaceful.
And now look in the eyes of your inner child and just allow.
Just allow.
Allow.
Allow the connection.
Heart open and relaxed.
Tender.
Connecting with the little child inside of you.
This is part of you.
You are safe.
And you are here.
And now in this space of stillness,
Let go of all images.
Let go of all.
Just be here now.
Now.
Nothing to do.
The mind clear and open.
The heart relaxed and you just breathe.
Relaxing in the now.
And now remember your sankalpa.
Repeat it silently three times to yourself for both you and your inner child.
And now with each inhale and exhale we'll count up from one to five.
Feeling more awake with each breath.
In and out.
One.
In and out.
Two.
And bring your attention back to your physical body.
To your stomach.
Your chest.
Your arms and legs.
Your hands and feet.
If you wish,
You may start to bring small movements back into your body or you may wish to rest a while longer.
Thank you for practicing Yoga Nidra with me today.
Know that every time you practice,
You are bringing presence and peace to yourself and to the world around you.
The effects of Yoga Nidra are cumulative,
Meaning the more often you practice,
The more potent the results.
Thank you again and Namaste.
