Namaste.
This is Allie and this is a short yoga nidra meditation to connect you to your sankalpa,
Your heart's intention.
If you're new to yoga nidra and you're not entirely sure what a sankalpa is,
You can still practice with me today.
You can think of this yoga nidra meditation like a mental decluttering,
Clearing out and letting go of much of the mental noise and getting laser focused with clarity on what truly matters most.
So take the next few moments to get completely comfortable and at ease,
Adjusting your head,
Shoulders,
Arms,
Legs.
Notice if you can get even 1% more comfortable.
And then allow your jaw to soften,
Relaxing the tongue completely,
Welcoming awareness to migrate from the forehead through the whole scalp,
Relaxing through all of the little micro muscles in the whole face and the entire head.
You might imagine the two hemispheres of the brain like muscles you could soften.
Then softening into the frontal lobes,
The frontal cortex,
The forehead and into the midbrain and all the way back towards the occipital lobes in the back of the skull and the whole muscle of the mind relaxing open.
Relaxing down into the shoulders,
The awareness of a softening,
Untangling the shoulders and the upper back and letting that awareness scan down through the whole body,
Releasing tension,
Becoming heavy,
Letting go.
Letting your attention rest in the center of the chest.
Without moving,
Imagine placing your left hand on your heart center,
Connecting to the energy here within your heart space.
Begin to call in your sankalpa,
Your most supportive intention.
Feel it in your body and state it one time with meaning.
And now a rotation of consciousness starting in the toes.
Would you feel all ten toes simultaneously and the space in between the toes?
Sensing the sole of the right foot,
The heel of the right foot,
The top of the foot,
The ankle,
The calf and the shin,
The knee,
Thigh,
Hip,
The left toes,
Sole of the foot,
Left heel,
Top of the foot,
Ankle,
Calf and shin,
Knee,
Thigh,
Hip.
Sensing both hips,
The pelvic bowl,
The sacrum and the belly,
The navel center,
Solar plexus.
Would you feel the diaphragm and the subtle sensation of the diaphragm rising and falling?
Sensing the right shoulder blade,
The left shoulder blade,
The center of the heart,
The right lung,
The left lung,
Right side of the chest,
Shoulder,
Upper arm,
Elbow,
Forearm,
Wrist,
Palm of the right hand,
Back of the hand,
Thumb,
First finger,
Second,
Third and the little finger.
Back to the center of the chest,
Left side of the chest,
Shoulder,
Upper arm,
Elbow,
Forearm,
Wrist,
Palm of the hand,
Back of the hand,
Thumb,
First finger,
Second,
Third and the little finger,
Center of the chest,
Pit of the throat,
Center of the throat.
Sensing the tongue and the whole jaw,
The roof of the mouth,
The teeth and the gums,
The flow of air within the nostrils,
The nasal flares,
The bridge of the nose,
The center of the brows,
The right eyebrow,
Temple,
Cheekbone,
The right eye itself and all of the little muscles,
Intricate little muscles behind the right eye,
The left brow,
Temple,
Cheekbone,
The eye itself as sensation,
All of the little muscles behind the eye,
Sensing the skin of the forehead,
The whole scalp,
The right ear,
Earlobe,
Folds of the ear,
Inner ear,
The left inner ear,
Folds of the ear,
Earlobe,
Outer ear,
The right hemisphere of the brain,
The left hemisphere of the brain,
Both hemispheres of the brain simultaneously,
Welcoming the breath as you sense both hemispheres of the brain without changing the rhythm of the breath in any way,
Simply welcoming the flow of air,
Natural flow of air in the nostrils.
The next time that you inhale,
Imagine breathing in through the right nostril to the left hemisphere of the brain,
Exhaling through the left nostril,
Inhaling through the left nostril to the right hemisphere of the brain,
Exhaling through the right nostril,
Inhaling right nostril to the left hemisphere of the brain,
Exhaling left nostril at your own pace,
Continuing inhale,
Left nostril to right brain,
And exhaling at your own pace,
Just imagining,
Visualizing the breath from side to side.
And the next time that you inhale,
Imagine breathing in through both nostrils simultaneously to both hemispheres of the brain,
Exhaling through both nostrils,
Releasing this,
Allowing yourself to bask here in the simplicity and medicine of awareness itself,
Nothing to do with it,
But relax back into the already happening presence of awareness itself.
Allowing awareness to be everywhere,
And simultaneously welcoming presence into the center of your heart.
Would you feel and state your sankalpa,
Inviting meaning,
The emotional tone and clarity simultaneously?
What does it feel like,
Your sankalpa,
True in this moment,
Feeling it?
What does it feel like?
Pulling it in,
Imagine your heart center like a giant magnet,
Powerfully attracting through the feeling tone of your sankalpa.
Pulling it in.
Feeling your whole physical body here resting on the earth,
Could you imagine taking a deep breath into your heart center,
And exhaling through the mouth?
Let's do that two more times,
Deep breath,
Nourishing your heart center.
Exhaling.
Just breath here,
Breathing into your sankalpa in your heart,
And letting it go.
You might like to rest here a little longer,
Or you might begin to wiggle fingers,
Toes,
Feeling any sense of clarity or space that you may have created in this mental decluttering session.
Notice what feels different from the beginning of your practice to this moment.
And as you move back out into your day,
You might condense your intention,
Your sankalpa,
To one word that you can call in each time that you have a moment of clarity or presence.
You might close your eyes,
Take a deep breath,
And call that intention in,
Feeling it in your heart,
Attracting it like a magnet.
And thank you so much for practicing with me today.
I'd love to know how you feel,
If you feel called to share that with me.
May you be peaceful.
May you be happy.
May you be healthy.
May you be free.
Namaste.
