Renewal And Possibility
This is a gently guided Yoga Nidra that invites your body and mind to rest softly, whilst opening the heart to possibility and the clear, fresh, energy of Renewal. The Body Scan mentions the feminine landscape of the body and Soul Whisper in the tradition of a 'Daring to Rest' Yoga Nidra.
Transcript
Welcome.
It's your time.
A moment to pause,
Soften and allow the unfolding as you receive the rejuvenation that comes when we honor rest.
Throughout this journey of Yoganidra you're invited to follow my voice.
I'll guide you.
Simply follow my voice.
If you find yourself wandering,
Gently bring yourself back to my voice.
Staying awake during Yoganidra is recommended.
However,
If you do fall asleep,
That's okay,
As sleep is probably what you needed today.
You'll still receive the benefits.
Now silently say to yourself,
I am ready to receive the medicine of rest.
If you have a touchstone with you,
Like a crystal or stone,
Anything from the earth,
I invite you to hold it in your left hand,
The feminine energy side,
Or place it anywhere on your body that feels like it needs some healing energy today,
Or a body part that's calling out for tenderness and needs a sense of renewal.
If you don't have a touchstone,
You might like to imagine one or not have one at all.
It's all your choice.
As you settle into your space for Yoganidra,
Make sure you're as comfortable as possible.
Do you have an eye pillow or scarf to block out any light?
Perhaps a bolster or pillow placed underneath your knees for lower back support?
Would a blanket or sarong over your body feel cozy?
Is there anything you might need to do or shift in your body to make yourself even 5% more comfortable?
We begin by closing down the eyes if not already closed.
Start to notice any sounds that you can hear outside the room.
Noticing the sounds now inside the room you're resting in.
The sound of your breath as it moves in and out.
Noticing any smells.
Noticing the temperature of the room.
The feeling of the air on your skin.
Noticing the coolness of the in-breath and the warmth of the out-breath.
Now become aware of the contact between your body and the surface you're resting on.
Take a long,
Slow,
Deep breath in and exhale with an audible sound through the mouth,
Softening your jaw.
And again,
A long,
Slow,
Deep breath in and exhaling with an audible sound,
Softening the shoulders.
One more long,
Slow,
Deep breath in and exhaling with an audible sound,
Softening the belly.
Nothing for you to do now.
Be still.
Allow an intention to come into your awareness,
To rise from within you.
An intention is a positive statement,
Said in the present tense,
As if it's already happening.
A statement that directs energy towards a way of being that you'd like to be in the present tense.
A statement that you'd like to grow more and more into.
For example,
I am a rested and radiant woman,
Or I am enough.
Let it rise with ease from within you,
Coming into your awareness,
And then repeat it silently to yourself three times.
We begin now by rotating awareness through the feminine landscape of the body.
If a body part is mentioned that you've had removed,
There's still energy there,
So tune into the energy of that body part.
As each body part is mentioned,
Simply become aware of the body part and then flow on to the next body part mentioned,
Without attachment.
Now bring your awareness to the space between the eyebrows.
Noticing any sensations in the space between your eyebrows.
Awareness flows to the mouth.
Awareness flows to the nose.
Left eye,
Right eye,
Both eyes,
Left ear,
Right ear,
Both ears.
Forehead,
Back of the head,
Back of the neck.
Awareness flows to the throat,
Right shoulder,
Left shoulder.
Both shoulders,
Right arm,
Left arm,
Both arms,
Right hand,
Left hand.
Both hands.
Awareness flows to the throat,
Middle of the chest,
Right breast,
Left breast,
Both breasts.
Navel point,
Right ovary,
Left ovary,
Both ovaries,
Uterus,
Cervix,
Right fallopian tube,
Left fallopian tube,
Both fallopian tubes,
Vagina,
Pubic bone,
Right hip,
Left hip,
Both hips,
Right leg,
Left leg,
Both legs,
Right foot,
Left foot,
Both feet,
Back of the legs.
Awareness flows to the lower back.
Middle back,
Upper back,
Back of the neck,
Throat.
And flowing back to the space between the eyebrows.
Rest here in the space between your eyebrows.
Breathing.
Noticing sensations in your whole body.
Become aware of the natural rhythm of your body breathing.
Breath and body,
One movement.
Now breath moves to the left side of the body.
Breathing in and out on the left side of the body three times.
On the next inhale,
Breath moves to the right side of the body.
Breathing in and out on the right side three times.
On the next inhale,
Breath moves to the front of the body.
Breathing in and out in the front of the body three times.
On the next inhale,
Breath moves to the back of the body.
Breathing in and out at the back of the body three times.
Feeling all boundaries of the body dissolving.
Breathing in and breathing out.
Slow inhalations and even slower exhalations.
Now breathing returns to normal.
Notice any sensations in the body.
Begin to feel the body getting heavy,
Like it's sinking into the ground.
Whole body heavy,
Like lead.
Now feel the body light.
With every breath,
The body becomes lighter and lighter.
Like a feather,
The body light,
Weightless.
Sense your body light as a feather.
See yourself leaning back on a tall old tree,
Resting by a lake.
Like you're above your body,
Looking down at it.
Notice the base of your spine,
Feeling deeply connected with the ground below you,
At the base of the tree.
The branches of the tree above are gently bending and moving.
You're sitting on the earth at the base of the tree.
Notice the color of a red light glowing radiantly at the base of your spine.
Feel the warmth of the radiant red color at the base of your spine.
In the lake next to you,
You become aware of a message in the water.
I trust myself.
Feel this.
And now another message appears.
I am open to possibilities.
Feel this.
Now another message in the water.
I am in the flow of life.
Beauty is around me,
And beauty is within me.
Feel this.
Now come to the space between your eyebrows.
Rest here.
Letting go,
Allow yourself to feel the softness.
Feel yourself letting go,
Effortlessly.
Glowing,
Trusting,
Free,
Right now.
In this supreme state of stillness,
Repeat your intention three times,
Silently to yourself.
Feel your intention saturate your bones and every cell of your body.
In this sacred resting space,
Gently bring your awareness to the space between your eyebrows,
Deep within the center of your eyebrows.
From this place,
Notice your very own Council of Wisdom Guides begin to arrive.
They are guides for your highest good,
In the form of wisdom keepers,
People from past,
Present,
They might be in the form of animals,
Or plants,
Shapes or colors.
Notice who arrives.
Notice how they greet you.
Invite your council to rest with you.
Do they bring a message,
A gift or a blessing for you?
Now in their presence,
Ask your body for a soul whisper.
An image,
Word or phrase,
A message from your inner knowing,
Your soul.
Feel it arise from deep within,
Without effort.
Whatever you receive,
Exhale the soul whisper to your heart and offer your thanks.
Notice how you feel in your body if you received a soul whisper.
Also notice how you feel if you did not receive a soul whisper today.
It's now time to slowly begin to return.
Very slowly and gently,
Take a deeper breath,
Feeling the breath from your toes and your fingers.
Do not rush,
Take your time.
Words by Mary Oliver Hello sun in my face,
Hello you who made the morning and spread it over the fields.
Watch now how I start the day in happiness,
In kindness.
If you are drifting off to sleep,
Go ahead,
Sweet dreams.
If you are waking up,
On your next breath,
You might like to stretch out your heels,
Your legs,
And maybe stretch your arms above your head,
Feeling into your shoulders.
The practice of Yoga Nidra is now complete.
May you move with presence,
Dear one.
