Welcome to your Ho'oponopono Yoga Nidra practice.
Begin to find a comfortable position on the earth.
The legs can be out long with the support of a bolster underneath the knees.
And let the ankles fall out wide.
The arms are welcome to rest beside the body with the palms face up.
Or allow the hands to rest wherever is comfortable today.
Make any adjustments or movements that your body needs.
To be completely relaxed and comfortable.
If you'd like,
The eyes are welcome to find a soft gaze.
Or slowly let them drift shut.
It is best to remain still during the practice of yoga nidra.
So both the body and mind have a chance to relax.
However,
If you become uncomfortable,
Please feel free to change position and adjust.
There is no wrong or right way to practice yoga nidra.
The practice of Yoga Nidra begins now.
Repeat to yourself,
I am practicing yoga nidra.
I am awake and relaxed.
I am practicing Yoga Nidra.
I am awake and relaxed.
As you lay against the support of the earth.
Bring your attention to the world around you.
Visualize the walls of the room that you're in.
The ceiling.
The floor.
Begin to cast your senses outward.
Listen to the farthest sounds you can possibly hear.
Practice this extension of your awareness.
Continue to let your attention wander from sound to sound.
Letting go of the need to identify or label what each sound is.
And slowly begin to draw your awareness of sound closer.
Hear the sound of your breath.
Than the sound of your heart beating.
Allow your awareness to draw inward.
Feel your own body resting on the floor.
Feel your own physical presence in this space.
Ask yourself,
How are you feeling in this moment?
What do you need more of?
What do you need less of?
Tune in to the needs of not only your physical well-being but also your spiritual well-being.
Become aware of the natural breath that moves in and out of the body without any effort And from this place,
Begin taking deep breaths.
Count to four on your inhale.
Send the breath deep into your lungs and belly.
And exhale to four counts.
Release the breath.
With each deep inhale,
Send new oxygen into your blood cells.
And with each exhale detoxify the lungs and body.
Without moving,
We will begin to shift the awareness through each part of the body as you hear them name.
Notice if you find this practice easy or difficult.
Notice if any specific parts of your body are more difficult to sense.
Draw your attention to the feet.
Left sole of foot.
Left ankle.
Left calf.
Left knee.
Left thigh.
Left hip right sole of foot.
Right ankle.
Right cat Right knee.
Right thigh.
Right hip both feet.
Both legs.
Both hips.
The whole lower body.
The whole lower body.
Whole lower body.
Trunk of body.
Left ribs.
Left shoulder.
Left upper arm.
Left elbow.
Left forearm.
Left wrist.
Left palm of hand.
Trunk of body.
Right ribs.
Right shoulder… right upper arm.
Right elbow.
Right forearm.
Right wrist right palm of hand.
The whole upper body.
Whole upper body.
The whole upper body.
Bring your attention to the neck.
The chin.
JAW left ear.
Left cheek left eye.
Left eyebrow.
Left temple.
Center of forehead.
Right temple.
Right eyebrow.
Right eye right cheek right ear.
The nose.
Lips.
The whole head.
The whole head.
The whole head.
Feel the entire body as one.
The whole body.
From this place of deep relaxation.
See if you can become more at peace.
Move into the space of your mind.
And begin to visualize a person you care for deeply.
Someone that you have unconditional love for.
It may be someone that brings joy and happiness.
Or comfort and peace to your being.
Visualize this person standing in front of you.
Get in touch with this person.
See their smiling face.
Feel the comfort they bring you.
We will begin to use the Haponopono healing mantra.
The Ho'oponopono Healing Mantra.
So that you can become clearer.
More loving.
And open to receive any healing you may need within yourself.
As you think about the loving energy of this person you care for.
Observe it from a place within your heart.
And begin to repeat the mantra.
I love you.
I love you.
I love you.
Offer this love to yourself and the person in front of you.
I love you.
I love you.
I love you.
Repeat this statement again and again with intention.
Allow the process of healing to take place through this energetic love.
And feel yourself become more at peace with anything you may need to heal.
Keep your awareness here.
Repeat the mantra.
I am sorry.
I am sorry.
I am sorry.
With the intention of acknowledging any pain or hurt you are holding on to.
Whether it was caused by this person or not.
I am sorry.
I am sorry.
I am sorry.
Acknowledge any pain you may have caused yourself.
I am sorry.
I am sorry.
I am sorry.
Still focused on yourself and the person in front of you with loving energy.
Repeat the mantra,
Please forgive me.
Please forgive me.
Please forgive me.
And complete the mantra by repeating thank you.
Thank you.
Thank you.
Give thanks the person standing in front of you,
As well as yourself.
Carry this mantra as you see your friends and family standing before you.
See their faces.
Their smiles.
Feel their energy.
Notice the memories that come to mind when you see them.
Repeat this mantra to your friends and family.
I love you.
I'm sorry.
Please forgive me.
Thank you.
Repeat this mantra three times.
I love you.
I'm sorry.
Please forgive me.
Thank you from this place.
Begin to visualize someone you may dislike.
Someone you have judgment of,
Or simply someone that causes you discomfort.
Without holding on to any of those feelings.
Repeat the mantra.
I love you.
I'm sorry.
Please forgive me.
Thank you.
Send this mantra to them and let it overtake any feelings of negativity or conflict.
I love you.
I'm sorry Please forgive me.
Thank you.
Heal the wound inside yourself.
I love you.
I'm sorry.
Please forgive me.
Thank you.
Encompass this energy to strangers you've seen the faces of but have never met.
I love you.
I'm sorry.
Please forgive me.
Thank you.
Let this mantra extend to every living being on the planet.
Surround them in loving energy.
I love you.
I'm sorry.
Please forgive me.
Thank you.
Repeat the mantra three more times.
And shift your awareness inwards.
Focus on your heart center.
Repeat the mantra to yourself.
Feel the love you have for yourself and others.
Let it radiate outwards encompassing you in the collective energy of your ancestors that have loved before you and for those that will love after you.
From this place of deep peace and relaxation.
Begin to become aware of your surroundings.
Notice the earth beneath you the weight of the body.
The sounds of the room and bring gentle movements into the fingers and toes.
Gently waking yourself back up.
Without any rush,
Find the movement you need.
And allow yourself.
To rest as long as you need to.
Before you complete the practice.
