Welcome to this practice of yoga nidra.
This yoga nidra practice is for the liver.
In traditional Chinese medicine we have meridians,
Energetic lines through the body.
These meridians correspond to different organs and have specific attributes associated with them.
Before we start in the practice let's find the liver meridian.
Begin at the inside of your big toenail closest to your second toe.
Travel up from the corner,
Travel up from this corner to the ankle and then up the inside of the leg into the groin.
From here the liver meridian travels up into the chest and then one of the lines diverts up towards the eye.
The line is the same on both sides.
Once more begin at the inside of your big toenail closest to your second toe.
From this corner travel up past the ankle up the inside of the leg into the groin.
From the groin up into the chest and then the line diverts up towards the eye.
Yoga nidra is the practice of deep yogic sleep.
The body is invited to sleep as deeply as possible while the mind stays alert and aware.
We travel through the layers of the body to go inward to our core being of bliss.
These layers are called koshas.
There's the physical layer,
The energetic layer,
The mind layer,
The wisdom layer and the bliss layer.
The invitation is to try to remain still throughout the practice to increase the potential of your experience.
You can practice yoga nidra virtually anywhere.
Please don't practice if you're operating a vehicle.
If you haven't already,
Take time to set the body up laying down or sitting up.
Once you're set up,
Take time to scan the body.
See if there are any adjustments that need to be made.
The practice of yoga nidra begins now.
Let your body experience the sensation of gravity.
Become aware of all of the points of contact between the body and the floor.
Aware of the feet and the contact to the floor.
Your legs and contact to the floor.
Become aware of your hips in relation to the floor.
Your back and the floor.
Your arms and the floor.
Your hands and the floor.
Your head and the floor.
Gravity allows you to sink a little more and a little more and a little more until you and the floor are on one plane.
Any sense of space between the body and the floor fades away.
Bring your attention to the right side of your abdomen between your ribcage and your hip.
This is the space where your liver resides.
Bring all of your attention to the right side of your abdomen between your ribcage and your hip.
The liver where we establish joy.
Where creativity abounds.
The liver.
Bring your attention to the liver.
Invite the liver to experience gravity and to relax completely.
It is now time to form your sankalpa or your intention.
This is the seed of your highest truth.
So you're listening to the whisperings of your heart.
Your sankalpa might be in the form of an I am statement.
Perhaps a word or phrase or maybe a feeling.
It may come easily to you.
But if nothing arrives,
Hold space for that.
If you have a sankalpa,
Place the seed of it within the heart,
Leaving it to cultivate.
If you have a sankalpa,
Repeat it internally three times.
Moving into the rotation of consciousness.
Bringing awareness to each part at the same pace as my voice without the need to move.
We begin with the right hand thumb.
Feel the right hand thumb.
Index finger.
Middle finger.
Ring finger.
Pinky finger.
Palm of the hand.
Back of the hand.
Right wrist.
Lower arm.
Elbow.
Upper arm.
Right shoulder.
Right armpit.
Side ribs.
Side waist.
Right hip.
Right thigh.
Kneecap.
Right shin.
Ankle.
Top of the foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Sole of the foot.
Heel.
Calf muscle.
Hamstrings.
Left hand thumb.
Index finger.
Middle finger.
Ring finger.
Pinky finger.
Palm of the hand.
Back of the hand.
Left wrist.
Lower arm.
Elbow.
Upper arm.
Left shoulder.
Armpit.
Ribs.
Waist.
Left hip.
Left thigh.
Kneecap.
Left shin.
Ankle.
Top of the foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Sole of the foot.
Heel.
Calf muscle.
Hamstrings.
Right buttock.
Left buttock.
Right lower back.
Left lower back.
Right mid back.
Left mid back.
Right shoulder blade.
Left shoulder blade.
The spine.
The whole back together.
Back of the neck.
Back of the head.
Crown of the head.
Forehead.
Right side of the head.
Left side of the head.
Right temple.
Left temple.
Right eyebrow.
Left eyebrow.
Space between the eyebrows.
Right eyelid.
Left eyelid.
Right ear.
Left ear.
Right cheek.
Left cheek.
Nose.
Tip of the nose.
Right nostril.
Left nostril.
Upper lip.
Lower lip.
The mouth.
Chin.
Jaw.
Throat.
Right collarbone.
Left collarbone.
Right side of the chest.
Left side of the chest.
Center of the chest.
Right side of the stomach.
The liver.
Whole stomach.
Lower abdomen.
Whole of the right leg.
Whole of the left leg.
Both legs together.
Whole of the right arm.
Whole of the left arm.
Both arms together.
Whole of the back body.
Front body and head.
Whole body together.
Whole body together.
Whole body together.
Bring your awareness to your liver.
In the abdomen.
On the right side.
Between your ribs and hip.
Notice the liver.
Bring your awareness,
Without changing anything,
To the meridian of your liver.
Inside your big toenail.
Up the ankle.
Up the inside of the leg.
Past the knee.
Into the groin.
Through your lower abdomen.
Up into your ribcage.
As we move through this energy pathway again,
Explore whether there seems to be spaces of stagnancy or whether it's flowing freely.
Back at the big toenail.
Up the ankle.
Up the entire leg at the inside.
Into the groin.
Into the ribcage.
Begin to observe this line of energy with your breath.
See the energetic line of the liver meridian as you breathe.
There's no need to speed up or slow down.
Noticing the energetic line and the breath as one entity.
The liver governs drive and desire.
Ambition and creativity.
Inside of the big toenail.
Up the ankle.
Up the inside of the leg.
Into the groin.
Into the ribcage.
Breath becomes energy.
Energy becomes breath.
As we move into the realm of duality,
Begin to feel yourself become heavy.
Heavy.
Heavy.
Each part of your body weighted and heavy.
Hands and feet heavy as though you could sink into the floor at any moment.
Move away from heavy through neutral to light.
So light you feel as though you may float.
And while maintaining light,
Invite back in heavy.
Feeling a sense of balance.
And walk towards rage.
Where anger boils up.
Rage.
All of the sensations associated with rage.
And move away from rage through neutral.
Inviting in joy.
Where sensations of elation are present.
Joy.
Where the heart is light and happy.
Joy.
Maintaining joy.
Invite back in rage.
Finding a balance between the two.
Moving into rapid visualization.
Allow whatever arises within the mind to be there.
Rocky mountains.
Volcano erupting with lava.
Bees at a nest.
Red and orange clouds.
Crescent moon.
Bubbling brook.
Smiling children.
Ocean waves.
Birds flying at sunset.
Sunshine.
Golden spider web.
Fire.
Fire.
Fire.
Watch this fire.
Notice the form the fire has.
As the fire begins to grow,
It becomes more open.
Open.
Open.
The fire dissipates and you stand in the awareness of your liver.
Begin to walk deeper into the space of your liver.
Until it's vast and ever expansive.
And maybe where you let go and surrender.
Invite the seed of your sankalpa to rise back up.
And if you did so in the beginning,
Repeat it internally three times.
While remaining in the space of stillness,
Become aware of the sounds within your body.
The sounds within your space.
Notice smells.
Feel your body connected to the floor.
Perhaps blink your eyes a few times.
Noticing what's around you.
The practice of Yoga Nidra is now complete.
Hari Om Tat Sat.
Hari Om Tat Sat.
Hari Om Tat Sat.
