As we prepare for yoga nidra practice.
Allow your body to settle into the surface beneath you.
Feel the weight of your body being held by the earth.
Let your eyes gently close.
And begin by taking a deep breath in through your nose.
And a long,
Slow exhale.
Breathing again.
Inhaling completely.
And exhaling,
Releasing fully.
Breathing in through the nose and out through the nose.
And allow your breath to return to a natural rhythm.
You don't need to control it anymore.
Just notice the stillness in this moment.
You have nowhere to go.
Nothing to do.
Your only job with this practice is to rest and receive.
In Yoga Nidra,
We set a sankalpa or a heartfelt intention or resolve.
This is a resolve for our life.
We set this seed and plant it in the fertile ground of your subconscious mind during yoga nidra.
You might choose an intention like,
I am safe in my body.
I am learning to rest.
I am worthy of compassion.
Or use your own words.
Allow this intention to come to you naturally.
And then repeat your sankalpa silently three times.
Hold this intention gently.
Like a promise that you're making to yourself.
We now begin to move awareness through the body.
Without moving physically.
Simply bring your attention to each part of your body,
As I name it.
Don't try to relax or change anything.
Just awareness of the body.
Beginning with your right hand thumb.
Index finger,
Middle finger,
Ring finger.
Little finger.
Palm of the right hand.
Back of the right hand.
Right wrist.
Forearm.
Elbow.
Upper arm right shoulder.
Right side of the chest.
Right side of the waist.
Right hip,
Right thigh,
Right knee.
Right calf.
Right ankle.
Top of the right foot.
Sole of the right foot.
The right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
And now the left hand thumb,
Index finger,
Middle finger,
Ring finger.
Little finger.
Palm of the left hand.
Back of the left hand.
Left wrist.
Forearm.
Elbow.
Upper arm.
Left shoulder.
Left side of the chest.
Left side of the waist.
Left hip.
Left thigh.
Left knee.
Left calf.
Left ankle.
Top of the left foot.
Sole of the left foot.
Left big toe.
Second toe.
3rd toe.
Fourth toe.
Fifth toe.
Awareness to the back of the body.
The right shoulder blade.
The left shoulder blade.
Right side of the back.
Left side of the back.
The whole spine.
The back of the neck.
Top of the head.
Forehead,
Right eyebrow,
Left eyebrow.
The space between the eyebrow.
Right eyelid,
Left eyelid.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheek,
Left cheek.
Nose,
Upper lip,
Lower lip,
Chin.
Jaw.
The whole right side of the body.
The whole left side of the body.
The whole front of the body.
The whole back of the body.
Feel yourself here.
Your whole body alive with sensation.
Whole and complete.
Radiant sensation.
And now bring your attention to the natural flow of your breath.
Notice the breath entering through your nostrils.
Cool as it enters.
Warm as it leaves.
And feel your belly gently rising with each inhale.
And falling with each exhale.
Your body is breathing.
Your body knows how to breathe.
There's nothing you need to do.
Notice the pause after the inhale.
The pause after the exhale.
The spaces between the breaths.
In these pauses,
There is complete stillness,
Complete safety.
There is nothing that's required of you.
And now we're going to create or visit your inner resource.
This inner resource is a felt sense of safety and well-being.
You can return to this place anytime,
Anywhere.
This is a safe place within you.
Begin by bringing to mind a memory or an image.
Or maybe an imagined place where you feel completely safe.
Peaceful at ease.
This might be a place in nature,
A beach,
A forest,
A mountain.
It may be a memory of being held or comforted.
And imagine sanctuary designed exactly as you wish.
Even just the felt sense of warmth,
Light,
Being held,
Encouraged,
Supported.
Free to be exactly who you are.
Without searching too hard,
Just notice what arises,
Even if it's simple.
And engaging all of your senses with this resource.
What do you see?
What is in this place?
Notice the colors.
The light,
The shapes.
What do you hear?
Perhaps waves,
Wind,
Birdsong,
Silence.
What do you smell?
Fresh air.
Flowers,
Ocean,
Rain.
What do you feel on your skin?
Warmth of the sun,
The softness of a blanket.
A gentle breathe.
Most importantly,
How does your body feel here?
Notice the quality in your chest and your belly and your shoulders.
How does your body feel in this place where you're safe?
Secure and at ease.
This place is your inner resource.
It's your nervous system's safe haven.
Anchor this feeling in with a word or an image.
Maybe a gesture.
Maybe it's the word safe,
Or an image of golden light,
Or maybe just placing your hand on your heart to be reminded of this inner refuge.
And know that you can return here anytime.
This resource lives inside of you always.
Take three deep breaths here,
Soaking in this feeling of safety and peace.
And now from this place of safety and resource,
We're going to gently invite a younger version of you to join us.
Imagine yourself in this inner resource space.
You're safe here.
Protected here.
And now,
In the distance,
You notice a child approaching.
As they come closer,
You recognize that this child is you.
The younger version of you who first learned to be anxious.
And notice how old they appear.
What age are they when they first learned this feeling of anxiety?
What are they wearing?
What is the expression on their face?
You notice this child is carrying something heavy.
The weight of having to protect themselves,
Of never feeling quite safe.
Of always having to be vigilant.
Without rushing,
Imagine this younger you coming to sit beside you in this safe place.
Simply be with them.
There's nothing you need to say yet.
Just let them know through your presence,
You're not alone anymore.
I'm here with you.
Notice how this child is feeling.
Are they scared?
Are they tired?
Weary,
Sad,
Nervous?
Are they angry?
Whatever they're feeling,
Know that it makes complete sense and let them feel it.
And now place your hand on your own heart in this present moment and feel the warmth of your hand.
Imagine speaking to this younger version of you.
I see you.
I see how hard it was.
I see how scary things felt.
You did nothing wrong.
You were just a child trying to survive.
You just wanted to be okay.
I see all of the ways that you learn to protect yourself.
How you learn to watch for danger.
To make yourself small.
To be quiet,
To behave.
To anticipate others' needs.
To freeze when you couldn't fight or run.
You were so intelligent,
So resourceful.
You figured out how to survive and how to feel safe.
I'm so sorry you had to learn those things.
I'm so sorry that you had to carry that weight.
But I'm here for you now.
I am the adult now.
And I am learning how to keep both of us safe.
So you can rest now.
You don't have to protect us anymore.
That's my job.
And I'm never leaving you.
And I'll always be here for you.
Notice if anything shifts in this younger version of you.
Perhaps they soften or move closer.
Maybe they begin to cry.
Whatever happens,
It's okay.
Just stay present with these emotions,
These sensations,
These feelings.
And ask this younger you.
What did you need that you didn't get?
What did you need that you didn't get?
Listen,
Don't force an answer.
Just be open.
Maybe they needed to be told they were safe.
Maybe they needed someone to notice their fear.
Maybe they just needed to be held.
Imagine offering that to them now.
If they needed to be held,
Imagine wrapping them in warmth and safety.
If they needed to hear that they were loved,
Tell them that now.
If they needed permission to rest.
Give it to them.
This younger you can rest in your inner resource space anytime.
They are safe here.
And you are connected to them,
Caring for them.
Take a deep breath together.
And now gently allow the image of your younger self to rest in that safe space while you bring your awareness back to your body lying here,
Practicing Yoganidra.
Feel your body on the surface beneath you.
Notice your breath.
Maybe placing both hands on your heart center or on the belly or anywhere that feels comforting.
We're going to offer deep gratitude to your nervous system,
To your body.
For all the ways that it's protected you.
Begin to speak to your body,
To your nervous system.
Telling it thank you.
Thank you for working so hard to keep me safe.
Thank you for the anxiety that warned me when you thought I was in danger.
I know you were trying to protect me.
Thank you for the hypervigilance,
For the control.
For scanning every room,
Every face,
Every situation.
You thought that's what we needed to survive.
And you never stopped watching out for me.
Thank you for learning to read people's moods,
To anticipate their needs.
I know you thought that would keep us safe.
Thank you for the withdrawing and the checking out.
For going still when fighting or running wasn't possible.
We found another way for us to survive and feel safe.
Thank you for the shutdown,
The numbness,
The disconnection.
When things were too overwhelming,
You gave me a break.
You let me float away so I could endure.
Thank you for the tension that you've held in my jaw and my shoulders and my belly.
You've been bracing for impact.
You've been protecting me,
Never letting your guard down.
You did your job perfectly.
You kept me safe.
You kept me alive.
I am here because of you.
And pause here,
Letting this gratitude settle into yourselves.
If there is any softening,
Any release anywhere in your body.
Know that your nervous system has been waiting to be acknowledged,
Not judged or changed.
And now speak to your nervous system again.
I know you're still trying to protect me.
I know that these patterns feel necessary for you.
But I am learning new ways to keep us safe.
Ways that don't require constant vigilance.
Ways that allow rest.
I'm going to help you learn that we can be safe and relaxed at the same time.
You don't have to do this alone anymore.
We're in this together.
I'm learning new tools.
Thank you for being willing to learn something new with me.
And as you feel your body settle and rest,
Feel the gratitude and compassion flowing through your entire body.
And now resting in complete stillness.
With nothing to do.
Nowhere to go.
Nothing to fix or change.
Your inner resource is established.
Your younger self is cared for.
Your nervous system is acknowledged.
Simply be here,
Held by the earth,
Breathing,
Alive.
Rest in the knowing that healing is happening.
With each breath,
New neural pathways are forming.
Your nervous system is listening.
Your body is learning.
You are safe.
You are worthy.
You are allowed to heal.
You you Oh.
Slowly and gently begin to deepen your breath.
Bringing awareness back to your body lying here.
Notice the surface beneath you.
The temperature of the air.
The sounds around you.
Recall your sankalpa,
Your heartfelt intention.
You resolve from the beginning of practice.
Repeat it silently three times,
Allowing it to settle even deeper into your subconscious mind.
Notice how it feels now.
The seed has been planted.
It will grow.
You Deepening the breath.
Begin to gently move your fingers and your toes.
Moving your body in any way that feels appropriate.
Taking your time and taking a moment to honor yourself for showing up for this practice,
For being willing to meet yourself with compassion,
For thanking your body instead of fighting it.
Whisper to yourself,
Thank you body.
Thank you,
Younger Me.
Thank you,
Nervous system.
I'm learning to take care of us.
As you slowly begin to transition back to your day,
Be gentle with yourself.
You've done deep work.
If emotions continue to surface,
That's normal.
You've touched tender places.
Honor what comes up for you.
Your nervous system is always listening and every time you offer it compassion instead of criticism,
Gratitude instead of frustration,
You're teaching it something new.
We are safe.
We can heal.
We are worthy of rest.
Return to this practice as often as you need.
Your inner resource is always here.
Your younger self is always worthy of care.
And your nervous system is always deserving of your gratitude.
May you rest.
May you heal.
May you know that you are saved.
When you're ready,
Slowly begin to open your eyes.
