Hello and welcome to this yoga nidra practice.
My name is Angela and I'll be guiding you on this inner journey that was designed to invite deep heart alignment.
This practice can be done first thing in the morning or anytime throughout the day you want a nourishing reset.
So whether you're in bed or on the ground,
Lie flat on your back,
Arms by your side,
Feet falling outward,
Maybe bringing a cover over your eyes and finding yourself in a position so comfortable that you can remain in stillness for the practice.
So take a moment to feel into the space where your body meets bed or the ground and feel this surface completely supporting you,
Holding you up,
And notice that no effort is required on your part to lie here.
And with the eyes shut,
Start feeling the eyelids heavy.
Allow all the muscles in your eyes and around your eyes to completely relax,
Letting them fall deeper into their sockets.
Now scan your body from head to toe,
Looking for any pockets or areas where you may be holding tension or where you may be activating muscle.
And as you find these parts,
Allow them to completely release and relax as they melt deeper into the surface beneath you.
Now bring your awareness to your breath and see if your inhales are drawing in through the belly,
And if not,
Take this moment to reorganize your breath.
So gentle inhale,
Your belly fills and expands,
And gentle exhale,
The belly falls.
Keep breathing like this,
Allowing this breath to become effortless.
Now on your next inhale,
Imagine your breath is moving from your heart up to the space between your eyebrows,
The third eye.
And as you exhale,
You trace your breath from the third eye back down to your heart.
Continue with this breath,
Harmonizing the flow of energy between these two centers.
So inhale,
Heart to third eye.
Exhale,
Third eye to heart.
Continuing with this breath.
Now on your next exhale,
Let your awareness remain at heart center as your gentle breath continues effortlessly.
Here in the home of your heart,
The practice of yoga nidra begins.
Allow your sankalpa or intention to rise from within.
Perhaps you use this I am statement to set the frequency for how you want to feel,
Such as I am happy,
I am peaceful,
I am aligned.
Once you've chosen your intention,
Repeat it to yourself three times,
Allowing it to fully absorb into your consciousness.
We'll now rotate consciousness throughout the body.
As I name a body part,
Allow your attention to move there and imagine a glowing green light illuminating that body part.
Let the green light move as your awareness moves.
Bring your awareness to the heart.
Green light illuminating the space of your heart.
Green light at the brow center.
The right temple.
The right cheek.
Right shoulder.
Green light illuminating the right side of the chest.
Right upper thigh.
Right ankle.
Now feel the whole right side of the body illuminated with green light.
Now awareness moves to the left ankle.
The left upper thigh.
Green light illuminating the left side of the chest.
The left shoulder.
The left cheek.
The left temple.
And the mid brain space between the ears.
Green light illuminating the space between your ears.
Now feel the whole left side of the body illuminated with green light.
Awareness in the whole left side of the body.
Now bring your awareness to the space outside your body.
And now feel into the space within your body.
And now feel both the space within and outside your body together.
Noticing it's the same space that runs throughout both.
Melt into this spacious awareness.
Now slowly draw your awareness back to your heart as we prepare to move through opposite states of being.
I'll name a state and briefly let it become your experience.
What does it feel like to be expanded?
To be in a state of expansion?
Feel yourself expansive now.
Now let that go.
And what does it feel like to be contracted?
To be in a state of contraction?
Allow yourself to feel contracted now.
Now let that go and return to the heart and feel yourself completely whole.
Awareness of your whole being.
And now allow your awareness to rest again in the space at brow center as we prepare for visualization.
So allow your consciousness to journey to a place that brings you peace or joy.
A place where your heart is at ease and your state of being is expanded.
It can be any place real or imaginary,
Maybe somewhere in nature,
Somewhere nostalgic.
See yourself there now.
Take in the sights,
Take in the colors,
And take in the sounds as you sink deeper into this place.
Notice your state of being in this place as all parts of you begin to attune to its energetic frequency.
Now look within for the part of you that is watching this experience,
The pure presence of awareness.
This pure awareness is the everlasting part of your being.
It is unchanging and always there prior to all you experience,
Even prior to every thought.
Allow yourself to rest in spacious awareness,
Sinking deeper and deeper into peace.
Now slowly draw awareness back to the heart and allow your sankalpa,
Your intention from the beginning of practice to return.
And once again,
Repeat it to yourself three times,
Sealing it as truth,
As affirmation with the universe.
Know the frequency that you attained here and harmonized with is yours to keep as you move throughout the rest of your day.
Here the practice of yoga nidra completes.
Feel your toes,
Feel your fingertips,
Feel the front of your face,
Feel the crown of your head.
Slowly wake the body up.
When you're ready,
Roll to one side and deeply,
Deeply thank yourself for taking this time of self-love and self-nourishment.
And when you're ready,
Gently come to a seat.
Notice the space you're in now and invite that space to remain with you.
Thank you so much for letting me guide you.
Hari Om Tat Sat.
