Welcome to your practice.
This time is a time for you.
So go ahead and find your way onto your back.
So you're lying down flat on your back,
And then place that pillow beneath your head.
Your legs are straight and feet relaxed to either side.
And if you have something to place over your eyes,
An old t-shirt or an eye mask,
Do so now.
And then take your arms slightly away from your body,
Palms facing in or up.
And know that you are about to embark onto a journey into deep rest and healing.
And there's nothing you need to do.
Just focus on slowly letting go,
Relaxing,
Settling into the body.
And find stillness.
See if there's something that you can do to make yourself even 10% more comfortable.
So any last fidgets or shuffles out of the way.
And then invite in a deep breath in through the nose,
And out through the mouth,
Side eyes.
Two more like that.
Big breath in,
Breathe in from the belly,
Out through the mouth.
One more time.
And this time,
Take a deep breath in through the nose.
Inhale for the count of four.
And hold the breath for as long as you can at the top.
Hold it in,
Squeeze.
See if you can hold for a little bit longer.
And then relax,
Let out through the mouth,
Soften the body.
Sink deeper into the soil on which you lay.
Allow your eyelids close.
Feel your eyeballs release back towards the base of your skull.
Feel your right shoulder blades spread wider.
Your left shoulder blades spread,
Soften.
Let all your muscles,
Bones,
Tendons and tissues release any gripping sensation or any tension.
And allow yourself to be held and supported by the floor.
Know that you are exactly where you're meant to be right now.
And breathe.
And slowly allow the movie that plays in the mind to fall to the side as you drop your full awareness into this moment.
Now we begin the practice of yoga nidra.
Take a deep breath in one more time in through the nose,
Drawing in that pranic force in from the body,
From the torso,
Fill it up across the chest,
The collarbones.
Bring it all the way to the crown of the head.
And then exhale,
Let it go.
And now locate the hollow space between your collarbones.
And move down from here to the sternum,
Out to the each side of the rib cage.
And just allow your awareness drop between the ribs slightly to the left back to where the heart is.
And see if you can feel all sides of the heart.
Feel the back of the heart.
Maybe you can feel the heart pulsating.
Maybe you can feel or hear the beat of the heart.
And if you can't feel it,
Imagine the rhythm of your own heart beating.
Every effortless breath breathing your heart and you into life.
Commit to being here.
And now flood your heart so much with so much love that you can almost feel it expand and grow.
Call into mind a person,
A place or a memory that just can give you that burst of love.
Something that brings a smile to your face.
Feel it fully.
This expansion of the heart is changing the frequency of your whole being.
Feel gratitude.
Grateful for the person you are,
The person you are becoming.
Love.
Gratitude.
Drop into this.
And allow these emotions flood and spread through your whole system carrying them through your veins,
Through your blood.
The giver of life.
Begin to listen to the language of the heart for your sankalpa.
What is it that you need to heal?
What belief are you gripping to that no longer serves you?
Proclaim the truth in your internal mind now and repeat it three times.
For example,
I am worthy.
I am worthy.
I am supportive.
I am valid,
Seen,
Unheard.
Allow your heart speak these words and trust whatever shows is what's right for you.
Now rest your inner eye on the darkness behind both eyelids.
And you are doing this perfectly.
And find comfort in the stillness behind the eyelids.
Soften.
We will now move through the rotation of consciousness as I name different body parts.
You will feel them with your full awareness and presence.
Commit your eternal being to remain aware and awake as we take this journey through the body.
Now drop your awareness into your right thumb and feel your right thumb with your whole awareness.
Index finger,
Middle finger,
Ring finger and pinky finger.
Feel the palm of the right hand through to the back.
Right elbow,
Right shoulder.
Feel your right armpit all the way down to your right hip.
And now feel your right thigh,
Knee,
Lower leg,
Ankle,
Sole of the right foot,
Top of the right foot.
Feel your big right toe,
Second toe,
Third toe,
Fourth toe and pinky toe.
Feel the whole right side of the body now,
Whole right side.
And draw your awareness across to your left thumb and feel your left thumb fully now.
Index finger,
Middle finger,
Ring finger,
Pinky finger,
Palm of the left hand through to the back,
Left wrist,
Elbow,
Shoulder.
Feel your left armpit.
Move down,
Feel the left hip,
Left thigh,
Lower left leg,
Left ankle,
Sole of the left foot,
Top of the left foot,
Big left toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Feel the whole left side of the body now,
Whole left side.
And moving up the back of the body,
Feel the soles of both feet,
The back of both legs,
Low back,
Right shoulder blades and left shoulder blades,
Back of the head,
Crown of the head.
Feel your right ear,
Left ear,
Both ears together.
Feel the space between the ears,
Right eye all the way around to the back,
Left eye all the way around to the back,
Both eyes together,
Right nostril,
Left nostril,
Tip of the nose,
Bridge of the nose,
Whole nose,
Right cheek,
Left cheek,
Both cheeks together,
Upper lip,
Lower lip,
Both lips together.
Feel the roof of the mouth,
The tongue,
Upper row of teeth and lower row.
Feel the whole inside of the mouth.
Relax your tongue and move down the back of the throat.
Feel out to the right of your throat,
Out to the left,
Both sides of the throat together,
Out to the right side of the chest,
Left side of the chest,
Whole chest,
Upper abdomen,
Lower abdomen,
Pelvis.
Now feel your right leg,
Left leg,
Bootlegs together,
Legs,
Torso,
Right arm out to the fingertips,
Left arm out to the fingertips,
Throat,
Face,
Crown of the head,
Back of the head and neck.
Feel your whole body.
Feel your whole body as one.
Feel your whole body resting at ease as one.
And slowly allow the frame of your body fall away so that you spill out into the space that surrounds you,
Moving from the form to formless.
Open all of your senses,
All of the space.
Feel all of it,
Letting yourself free,
Releasing the binds.
Your system is beginning to regulate.
How does it feel?
Everything working together in harmony.
Feel yourself coming into a state of coherence,
Body healthy,
Mind coherent,
Heart open,
Spurs,
Connect us.
Place that awareness back into your heart one more time and allow the energy of your heart move freely as you drop into the sensation of love.
Call in any spirit guides,
Origin angels,
Ancestors,
Or anyone that you relate to and get guidance and help them support from in this realm or on your own spread animal.
Call them in and ask for their support and guidance.
We now move through the pairs of opposites.
I'll ask you to feel something and then ask you to call in the opposite.
Still allow the emotion move through your body in whatever way it appears and then let go and guide it to do so.
How does it feel in your body when you are hardened,
When you operate from a place of rigidity and all knowing?
How does it make you feel and where do you feel it?
Feel into this now.
And surrender this,
Rest back into that comforting space between the brows,
The comforting space of darkness behind the lids.
Now how does it feel when you're soft and malleable,
Allowing yourself change form and direction moving from this place of softness?
How does this feel in your body and where do you feel it?
Feel the softness now.
Let this go.
And then drop into this sensation.
This sensation of feeling unseen and unheard.
A memory or emotion or symbol that comes up when you feel a time where you don't feel your presence seen,
Heard or acknowledged.
How does it feel?
Where do you feel this in your body?
Allow that dissolve,
Come back to that safe space between the brows and settle in the darkness,
Surrender.
And now inviting the feeling of being seen,
Validated and heard.
How does it feel when you embody full feeling of being validated with others and self?
How does this feel and where do you feel it in your body?
Allow this to dissipate and as your perception filters back to the black fastness behind your eyelids where everything resides,
All or nothing.
Allow your senses roam free as you rest here,
Steady,
At ease,
Connected.
Surrender your being into this darkness envelops you so that you and everything become one.
And I will now bring you on a journey of wild imagination.
Let your imagination run free and trust and enjoy this experience.
Allow it to be effortless.
As you look up with your inner eye towards a dark night sky,
Begin to see a part as you float into and become part of the black night sky.
Grant yourself the freedom to be.
Trust that once you give full permission everything else falls into alignment.
Here all sense of time ceases as the past,
Present and future exist as one in this one moment right now.
And notice how you feel as you move into a more expanded state as your perception begins to move from a constricted view to a wide angle lens that allows you to see and take in the whole.
Expansive blackness,
Fast,
Open space,
Soul solitude.
Feel into the oneness of this and then allow the eternal wisdom that is being revealed to you to be heard.
Listen.
Power.
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