I will be leading you through a journey of yoga nidra in the here and the now.
I invite you to let go of any expectations for this practice to allow yourself to remain awake and open and ready to receive.
Have a beautiful journey.
Easing onto your back if you haven't already.
And then gently begin to shake your head side to side.
Wiggle your fingers and your toes,
Rolling your wrists and ankles.
Bringing that movement up into your forearms and upper arms,
Your calves and thighs.
And then gently rocking side to side with your hips.
And just letting the vibration move through your entire body.
On your next exhale,
Slow that movement.
And on the inhale,
Begin to tighten from your toes,
Calves,
Thighs,
Fingers,
Fists,
Squeeze all the way up,
Shoulders to your ears.
Squeeze your eyelids tight.
Hold it.
And release with an exhale.
Allow your arms to still at your sides.
Optimally extend through your heels and allow your feet to separate.
Reach the crown of your head gently away from your spinal column.
And allow yourself to grow into the earth.
Take a deep breath through your nose and a happy audible sigh through your mouth.
Soften.
Let everything go.
Allow yourself to lay comfortably on the earth.
Feel it support you as you move into stillness with ease and grace.
Take another full body breath and release.
And the journey of yoga nidra begins here and now.
Witnessing your breath.
Witnessing your breath and then allow your breath to soften.
With your lips softened and closed,
Move into an ujjayi ocean-like breath.
Bring your focus to your belly.
And on the inhale lift it up to the sky And exhale,
Imagine pulling your belly button down towards your spinal column.
Inhale,
Expanding up and out to the sky.
And exhale drawing your belly towards the earth.
Inhale,
Lifting and expanding.
Ujjayi breathing,
Exhale,
Contract.
Inhale,
Lift the belly.
And exhale,
Pull it down and in.
On your next in-breath,
Imagine pulling prana deep into your belly button,
Deep into your core.
As you exhale,
Feel pressure and breath release through your belly.
Inhale,
Expand.
Bad family.
Inhale,
Pull the breath deep in.
Exhale,
Release.
With ujjayi breath still engaged,
Bring your awareness to the center of your chest.
As you breathe in,
Feel prana and breath fill your heart center.
And as you exhale,
Feel it ascend up through your body.
Inhale,
Breathing into your heart center,
And exhale.
Feel the energy ascend through your being.
Inhale,
Breathe deep into the heart center.
And exhale,
Expand and ascend upwards and outwards.
On the next in-breath,
Bring awareness to the center of your forehead.
Inhale and pull that energy deep into your forehead.
Exhale,
Allow the breath to expand everywhere,
Within and without.
Inhale,
Breathing deep into the center of the forehead.
And exhale expand,
Soften.
Imagine breathing into every cell of your body.
And as you draw energy in with each inhale and feel that energy expand with each exhale,
Know that you are in perfect balance.
Deep breath in,
Expanding throughout.
And now on the exhale,
Relaxing and contracting.
Inhale and expand.
Exhale and soften,
Contracting.
Quieting the breath.
Inhale and expand.
Lighting the breath as you exhale,
Contracting or softening.
Inhale deeply and expand.
Exhale,
Soften,
Contract,
Release.
Let yourself soften into the earth even more.
And allow yourself to come to the awareness of your sankalpa.
With your sankalpa filling your awareness,
Imagine every cell of your body absorbing it.
Your sankalpa is already known and already true,
Deep within your consciousness.
And with your own voice within your own mind.
Hear yourself speak your sankalpa three times.
And whispering it once,
Bringing it into this physical reality.
Now softening your breath.
Feeling the support of the Earth and follow my guidance.
Bring awareness to the center of your forehead and feel the light begin to shine on the tip of your nose.
The tip of your chain.
And from the center of your forehead,
Feel the light pull out and begin to soften the right side of your forehead,
Pulling through the right side of your temple and head.
And then to the left side of your forehead,
Left temple and side of head.
Coming back to the tip of the nose,
Feel it soften through the right side of the nose,
The right nostril,
Right cheek.
Right eyelids,
Right side of mouth,
And the whole right side of your face softens.
Watch the light expand from the tip of the nose to your left nostril,
Left cheek,
Left eyelid,
Left side of the mouth,
And the whole left side of your face softens.
From the tip of your chin,
Soften the right side of the chin bone and left side of the chin bone.
Let all that cooling ease and grace soften through the core of the head to the back of the head,
Softening the head deeper into the ground.
And feel the whole head soften,
Release,
Relax.
Awareness moves down to the center of the throat,
And from the center of the throat,
The whole right side of the throat and the neck relaxes.
And from the center of the throat,
The whole left side of the throat and neck relaxes.
Feel the whole neck and throat soften and release.
Awareness begins to flow towards the right side,
Relaxing down your right arm,
Right shoulder,
Right upper arm,
Elbow,
Right forearm,
Relaxed,
Released.
The right wrist softens,
The right hand releases,
The palm of the right hand,
Back of the right hand.
Right thumb,
Pointer finger,
Middle finger,
Ring finger,
Pinky finger,
Release,
Relax,
Awareness flows to the left side,
From the left shoulder to the left arm,
Elbow,
Left forearm all relaxed,
Left wrist softens,
Left hand releases,
The palm of the left hand back of the left hand.
With them.
Point your finger.
Middle finger,
Ring finger,
Pinky finger.
All relaxed,
Released.
And both arms from the shoulders to tips of fingers are relaxed in harmony.
Shoulders release in harmony.
Soften down to the core of the chest and feel the whole right side of the torso begin to relax.
The right collarbone,
Right pectoral,
Right ribcage,
Right side of the belly,
And the back body,
The right shoulder blade softens,
Right side of lower back releases.
Feel the left side of the torso begin to soften,
The left collarbone,
Left pectoral,
Left side of ribcage,
Left side of belly,
And the back body.
Left shoulder blade softens,
Left side of the lower back releases,
And the entire torso is relaxed and released,
Supported by the earth.
Awareness drops down to the core of the pelvis.
Soften the right side of the pelvis from right hip crease.
Right side of pelvis to right seat,
And from the core of the pelvis soften the left side,
Left hip crease,
Left side of pelvis,
Left seat,
And the entire pelvis is softened,
Relaxed,
Surrendered.
Awareness moves down the right leg,
Softening through the right thigh bone,
Right knee,
Back of knee,
Knee cap,
Right shin and calf,
And the whole right leg softens,
Moving into the right ankle,
The right foot,
The sole of the right foot,
The heel,
The top of the right foot,
Big toe,
Second toe,
Middle toe,
Fourth toe,
Little toe,
And the whole right leg from hip to tips of toes,
Softened,
Releases.
Moving your awareness to the left leg,
Softening through the left thigh bone,
The left knee and back knee,
Kneecap,
Left shinbone and calf.
The whole left leg softens,
Release.
Left foot from the left heel to the left sole,
The top of the left foot.
8th toe,
2nd toe,
Middle toe,
4th toe,
Little toe,
And the whole left leg from hip to tips of toes is relaxed,
Released.
Both legs are relaxed and in harmony and ease and grace and filled with that healing light.
And you feel your whole entire body soften.
As your breath softens even more,
As your exhale deepens.
Feel healing light flowing through your body and a soft healing energy flowing around your body.
Healing energy is in and around every cell surrounding you.
Soften even deeper.
And you feel the healing energy expand even more throughout your body.
Before we continue,
Know that you are completely safe in this space.
Whatever arises,
Know that you are simply the witness.
And with all of the connection and flowing energy,
You start to feel pleasure.
Pleasure through every cell of your body.
On the inhale,
Draw it in and feel it expand on the exhale,
Pulling up every part of you.
And then you start to feel pain.
And as you feel any form of pain in the body,
Feel it.
Witness it,
And then come back to pleasure.
Feel pleasure flow through every aspect of your body.
Every aspect of your consciousness.
Waitlisted.
And come back to pain.
Witnessing and feeling any pain or tension or resistance.
And come back in a pleasure.
Feel and release.
Come back into feeling resistance.
Feeling resistant.
Any resistance.
Then feel release and surrender.
Release and surrender.
Release and surrender.
And now let all resistance dissolve completely back into ease.
Coming back and feeling immense pleasure in your whole being.
Feeling secure,
Grounded,
Stable.
The breath softens.
And feel illuminating healing light throughout your whole body.
Now imagine a dense evergreen forest.
Vast expanse of the desert.
A beautiful white flower.
An old sewing machine.
A gray dappled horse.
See the image of a crescent moon.
A candle flame.
An old faded coffee mug.
A bird soaring overhead.
The image of a hiking boot.
While it's moving across a blue sky.
And now allow all those images to fade one by one until only the image of the blue sky remains.
There is a gentle breeze and on it you hear the whispering of your sankalpa.
You tilt your face towards the sky and feel the gentle warmth of the sun on the tip of your nose,
On your shoulders,
And feel that warmth radiating throughout your entire body.
And then you begin to feel a lightness in your body,
Almost weightless.
You feel yourself gently begin to rise off the ground higher and higher until you settle in a great big fluffy cloud in the calm sky.
Or fully supported by the cloud as you feel a deep sense of peace and the cloud slowly begins to move across the sky.
Glancing down,
You see yourself floating above a forest.
The trees forming a blanket across the earth.
As the cloud continues to move,
You feel a deep sense of peace wash over you.
Knowing that you only need to be present in this moment.
Witnessing.
The cloud begins to descend and the edges slowly dissipate and you find yourself seated on a small cloud as it carries you along the river.
You come to a waterfall and the cloud moves behind the rushing water.
You feel the cloud gently give way beneath you and you stretch your legs until you're standing on the rocks behind the waterfall.
The mist of water clings to your skin and you step forward,
Reaching out your hands.
Rivulets of water flow from your fingertips down your hands to your forearms and combined with the mist clinging to your skin.
You hear the echo of your Sankalpa in the roar of the waterfall.
You step forward into the waterfall.
Feeling the water wash over you.
And you feel a sense of peace and belonging.
As you don't know where you end and the water begins.
You dissolve into the flow of the water and allow it to carry you down the rocks.
And you resurface below in the pool of water.
You feel washed anew and whole and peaceful.
Filled with the truth of your thankfulness.
And as you step onto the soft earth,
You feel yourself supported and grounded,
Yet uplifted in light.
And you just be.
And you just be.
The journey of Yoganidra is now complete.
I untouched that.
Hari Om Tat Sat,
Hari Om Tat Sat Keeping your eyes closed,
Gently begin to wiggle your fingers and your toes.
Quietly making contact with your wrists and ankles.
And then reach your arms overhead,
Draw your feet together,
Point and stretch.
Bringing your body back into line,
Back into this moment.
Draw your knees into your chest,
Wrap your arms around them and gently rock side to side,
Front to back.
And then roll onto your right side,
Making a pillow with your hands.
Eyes remain closed.
Take a few breaths here.
When you're ready,
Gently push yourself up to seated on the exhale.
Thank you for taking this time for yourself today.
Namaste
