Hello and welcome.
My name is Tatiana Regina and this is the practice of Yoga Nidra.
The practice of deeper self-knowledge and the doorway to the mystery.
You can begin today's practice by settling into your mat with a pillow,
A blanket and something light to cover your eyes.
Allow for each part of your body to rest,
To let go and to release itself into the surface beneath you.
Feel all your muscles peel away from your bones.
Feel your back body as it presses into the ground beneath you as you inhale.
And as you begin to fill yourself with air,
Allow your breath to inflate you,
Opening and expanding your front body.
Allow yourself to take up space here and now,
Opening your legs a bit wider than they usually would be,
Toes dipping out to the sides,
Draping your arms a bit further away from your body and opening yourself,
Allowing for all that is here,
All that is you to just be here now.
As we now begin the practice of Yoga Nidra.
Raw emotion is powerful.
It can sweep you up and take you to an entirely new place in just a moment's notice.
It can remove you from what you thought was sturdy shore and then you are left looking for a route back to where you came from.
But that place doesn't exist anymore.
And the more you fight to make your way upstream,
The more tired you will become.
Your vision fixed on what was,
Struggling and working to be where you were will only serve to tire you.
You are flowing.
You are growing.
You are moving forward.
So return your vision to where you are right now.
Feel this vision as it places you into the center of your heart,
Returning you to yourself.
Be where you are now so you can become present to the gifts that are being placed in front of you.
And if at any time your vision begins to stray,
Turn your gaze inwards,
Then turn it forwards,
Resetting yourself in your center and opening to the world beyond.
And feel as your back body sinks into the ground,
Releasing your history to the earth.
And feel your front body and how it opens upwards towards the sky,
Towards your future.
Feel out to the left,
And out to the right.
And then feel into the space in between your left and right sides.
And then feel your front body and your back body,
And then the space between.
And you rest your inner vision deeply into the center of yourself.
And as your attention rests here at the center of your being,
Allow a growing sense of gratitude to emanate from the space.
Slowly growing and engulfing you in a self-made uplifting current.
Feel this space within you as it begins to glow with gratitude,
Moving up and down your central channel as you inhale and exhale.
And observe how this energy shifts the state of your entire being.
And from this space you can create your intention or sankalpa.
And if you are unfamiliar with the term sankalpa,
It is a short sentence in positive language served to empower something within you.
For example,
I am valued,
I live abundantly,
Or I feel loved.
Let it be a statement that brings warmth to your heart and a sense of peace to your soul.
And allow this to become an internal mantra that resonates from deeply within.
And as your sankalpa comes forward,
Repeat it to yourself three times,
Letting it settle deep into your glowing core of gratitude.
And then feel the inner curvature of your body from head to toe and toe to head,
Allowing your inner observer to come forth,
Taking notice of what lies within.
And allow this observer of yours to follow my voice as it guides you through your points of awareness.
Beginning with the point between the eyebrows,
Hollow of the throat,
Right shoulder joint,
Right elbow joint,
Middle of the right wrist,
Tip of the right thumb,
Tip of the index finger,
Middle finger,
Fourth finger,
Small finger,
Right wrist joint,
Right elbow joint,
Right shoulder joint,
Hollow of the throat,
Left shoulder joint,
Left elbow joint,
Middle of the left wrist,
Tip of the left thumb,
Index finger,
Middle finger,
Fourth finger,
Small finger,
Left wrist joint,
Left elbow joint,
Left shoulder joint,
Heart center,
Right nipple,
Heart center,
Left nipple,
Heart center,
Solar plexus,
Navel center,
Two inches below the belly button,
Right hip joint,
Right knee joint,
Right ankle joint,
Right big toe,
Tip of the second toe,
Third toe,
Fourth toe,
Fifth toe,
Right ankle joint,
Right knee joint,
Right hip joint,
Navel center,
Left hip joint,
Left knee joint,
Left ankle joint,
Tip of the left toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Left ankle joint,
Knee joint,
Hip joint,
Navel center,
Two inches below your belly button,
Solar plexus,
Heart center,
Hollow of the throat,
Point between the brows,
And then sink your awareness back into the center of your head,
Slowly sipping your consciousness through the third eye center until it rests gently in the center of your head.
It is here in this space that you get to know yourself more intimately.
This is the place of your inner sanctuary,
Your inner guide,
The place that holds the walkers of the night.
It is your place of inner focus and inner vision,
And it is here that you access the world unseen.
And this space is connected to your heart center by a thin golden cord,
Always rooting your magic into your heart.
And follow this golden cord into your heart,
Placing your awareness into the felt wisdom and experience that lives within the heart.
And feel the energy of your heart as if it were a swirling sphere in the center of your chest.
And see how small you can make this ball of heart energy.
Play and see how small and concentrated you can make this energy.
And then push it out,
Expanding your heart energy until it envelops the entirety of your body.
Feel it as it wraps around you,
Holding you within its warm embrace.
And let yourself feel the radiance that surrounds you as you become swaddled in the energy of your heart.
And then bring it back in,
Back into the center of your chest,
Contracting and condensing your heart energy,
Seeing how small you can make it once again.
And press it outwards,
Out past the layer of your skin until it fills the entire space around you.
Let your heart energy fill this space and then play and see how much further out you can push your heart energy.
Allow your heart energy to infuse all that is near and far.
And allow the energy of your heart to touch the world around you.
And then bring it back in,
Right into the center of your chest.
And from this space,
You will play with the opposite sensations,
Opening yourself to a deeper felt experience of how your body communicates with you.
And you can begin by calling in the sensation of repression.
How does it feel when you are repressing an emotion,
Sensation,
Or feeling?
How does your body show you that you are in a state of repression?
And let that feeling go.
Let it call in the sensation of allowance.
What does it feel like to allow the feelings,
Sensations,
Or emotions to flow as needed?
How does it feel when you open yourself and allow sensations to move through?
How does your body communicate that it is in a state of allowance?
And then let that feeling go.
Resting your awareness back into your heart's center.
And now follow the golden thread from your heart center to your head center.
Placing your awareness here and asking for your pineal gland to activate.
And watch it begin to glow and open as you make this request.
Observe how it unfolds like a beautiful lotus flower in the center of your mind.
And as this flower opens,
Petal by petal,
You sink further and further into the safe cocoon of your mind.
Know that in this space you are safe to feel.
You are safe to let go.
You are safe in the sanctuary of self.
And feel as your layers of self begin to soften.
And as they open and release what no longer serves you,
Allow any unneeded layers to shed,
To drop away and transform into wisdom.
Open up your internal channels to allow energy to move through,
To be processed and to be integrated.
And allow anything that is ready to be seen,
Heard or felt.
Anything that wishes to be healed in this space here and now to come through.
Open and allow for all is welcome.
You are ready.
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