All right,
Just settling in.
Relaxing into this and practicing yoga nidra.
It's,
It's not,
You don't have to do anything,
You just listen to my words,
But the idea is to stay not fall asleep.
You come to a state called hypercognitive state,
Which is just between sleeping and wakefulness.
You will recognize it because it's blissful and you've done it always,
But it's just something perhaps that you've never really been truly aware of.
And so this state of consciousness is available to us and it's a bliss state.
Now yoga nidra is designed to take us to this place and it's deeply restful.
Now if you do happen to fall asleep,
That's maybe what you need,
It doesn't matter.
However,
The idea is not to fall asleep.
The idea is to listen to my voice and I'll let it wash over you and just let it be,
Enjoy the experience.
So the first thing that we do when we,
When we are about to do a yoga nidra is we set what's called a sankalpa.
And a sankalpa is an affirmation and,
You know,
In modern psychology,
They would,
You know,
Cognitive reconditionings where they use affirmations to change.
This is more powerful because we do this in a hypercognitive state.
In other words,
We do it and while we're not quite asleep,
In other words,
We're in touch with our subconscious mind.
So basically what you,
How you set a sankalpa is you drop into your heart space and then you ask your heart what it is that you need.
Now it's what you need that's going to help you grow.
We've been talking a lot about growth,
So it's about growth and change.
So something,
Something that perhaps that,
You know,
You would like to move forward with in your life could be,
Could be anything.
Could be,
Um,
Let's say for instance that you're having a hard time at work.
It could be I cope easily with the stresses at work.
Could be that you're having difficulty with relationships.
I,
I'm happy and alive in my relationship.
It's up to you.
Find something.
For me,
Stay calm in all situations.
So as you notice those,
Those are said in the present tense and positive affirmation.
So find your sankalpa.
Once you've found it,
Bring it to mind.
Repeat it three times and simply let go.
And then we're going to take,
Um,
A journey through our body.
A rotation of consciousness.
So all you have to do is listen to my words and take your awareness to the body part that I mentioned.
So we're going to start with your right hand thumb.
Take your awareness to your right hand thumb,
Index finger,
Middle finger,
Ring finger,
Pinky finger,
Back of the hand,
Palm of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Rib cage,
Waist,
Hip,
Thigh,
Knee,
Shin,
Ankle,
Sole of the left,
Right foot,
Top of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Be aware of your right side of your body.
Take the awareness to the left,
Left thumb,
Index finger,
Middle finger,
Ring finger,
Pinky finger,
Back of the hand,
Palm of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Rib cage,
Waist,
Hip,
Thigh,
Knee,
Shin,
Ankle,
Sole of the left foot,
Top of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Take your awareness to the back of the body.
The heels,
The back of the legs,
Buttocks,
Base of the spine,
Middle of the spine,
The whole spine together,
The shoulder blades,
Top of the head,
The face,
The torso,
The legs and feet together,
The hands and arms together,
The whole of the body.
Just be aware of your body.
Awareness of the physical form.
Now take your awareness to your breath.
Simply be aware of your breath.
Feel the breath moving in and out of the body,
Belly rise and belly fall.
Belly rise,
Belly fall.
Bring the number 27 to mind.
Breathe in 27,
Breathe out 27,
Breathe in 26,
Breathe out 26,
Breathe in 25,
Breathe out 25.
Keep the count going in that manner all the way down to zero in your own time.
If you happen to lose the count,
That's fine.
Just come back to 27,
Start again.
Getting deeper and deeper and deeper with the count.
Counting the breath down and down and down.
Drop the count if you already haven't done that and become aware.
Become pure awareness.
Watch the body breathing.
Watch the body breathing.
Very deep now.
Very deep now.
Imagine the body feeling very light,
Very light,
Drifting toward the ceiling.
And now take the opposite.
Imagine the body feeling very heavy,
Melting into the mat,
Melting into the mat.
Take the physical eyes and gently gaze at your third eye,
That place in your brow,
In between your eyebrows,
Middle of your forehead,
Third eye.
And let that do the seeing.
Watch the shapes and the inky darkness.
And in that space,
I'd like you to play out some images.
I'll suggest them,
You visualize them.
A princess castle.
Princess castle.
A handsome prince.
A little girl laughing.
Pure joy on her face.
Blue skies,
Rainy days.
A full moon,
A sunny day.
Rain clouds gathering over the horizon.
A crack of thunder,
Lightning,
Forking over the sea.
Crashing waves,
Heavy rain.
Sitting in front of a fire.
The warmth of the fire.
Friends surrounding you,
Staring into the fire.
A feeling of love,
Pure love.
And bliss.
And in that space,
Reintroduce your sankalpa,
Exactly the same as you said at the beginning of the practice.
We plant the seed in the subconscious mind.
The bed we plant it in is one of gratitude.
The fertilizer and the water we use is belief.
All you have to do is believe,
And this will manifest in your life.
The seed is there for you to allow it to grow.
Don't hinder it,
Allow it to grow,
Cultivate it.
And this will manifest in your life.
You are a creature of manifestation.
And this will change your life in the affirmative.
All right,
Slowly starting to move the body.
Taking some deeper breaths into the body.
Gently coming back.
Coming back now.
The practice of yoga nidra is over.
