Welcome,
And thank you for being here.
This yoga nidra practice is an invitation for you to rest,
Reconnect,
And reclaim a sense of ease within your body.
During the menopause transition,
It's common to experience changes in body image,
And it can feel like you're no longer in control of your body,
Which can feel frustrating and disconnecting.
This yoga nidra offers a gentle way to return to a sense of presence and appreciation for your body.
You'll be guided through a body scan and imagery.
There will also be a gentle pelvic breath practice where you'll breathe into your ovaries.
This helps bring circulation to the area,
Moves stagnant energy,
And is a reminder that the area still holds power,
Sensuality,
And intuition.
If you no longer have your ovaries,
Simply bring your awareness to the area where your ovaries once were.
The energy is still very much there.
Let's get started by coming to a comfortable position,
Either on your back,
Or if that's not comfortable for you,
You can definitely be seated.
And starting to tune into your body,
Noticing any areas of tension.
Are there any adjustments you can make to feel more comfortable,
More at ease?
Maybe shifting your hips or adjusting your shoulders or neck.
And let's take two sips of air in through your nose,
And exhale through your mouth.
Repeat that two more times.
Two sips of air in through your nose,
And exhale through your mouth.
Two sips of air in through your nose,
And exhale.
And allow your breathing to return to normal,
But start to follow your breath.
And notice how your body receives the breath.
Any sensations in your nostrils,
Noticing the feeling as your breath travels down your throat to your chest,
How your body naturally creates space between your ribs,
And expanding your belly,
Following the path of your breath through your body.
And noticing how your body knows exactly what to do as you breathe naturally.
You may wish to invite a sankalpa or intention for this yoga nidra,
Like,
I inhabit my body with love and presence.
Or if you prefer,
Use any sankalpa of your choice.
Say it now,
Internally,
Three times.
Visualize a circle around you,
As if you were lying down on sand,
And drawing a circle around yourself in the sand.
And you might wish to decorate the circle with anything you like,
Plants or flowers,
Rocks or crystals,
Or candles,
To create a space for yourself,
And to honor yourself.
And noticing your skin and all the sensations available there,
The temperature,
The feeling of the air lightly touching your skin,
The pressure as you sink down into the surface beneath you.
The feeling of your clothes or blankets,
And any tingles or feelings of warmth from within.
Bringing your attention to the middle of your forehead,
And noticing any sensations there.
And giving it the light caress of your attention.
Moving down to your right eye,
Eyelid,
Eyebrow,
Temple.
Your left eye,
Eyelid,
Eyebrow.
Temple.
The bridge of your nose.
The tip of your nose.
Your right nostril.
Your left nostril.
Your right ear.
All the way to your inner ear.
Your left ear.
All the way to your inner ear.
The point between your two ears.
Your top lip.
Bottom lip.
Both lips together.
Your tongue.
Your teeth and gums.
The space between your nose and your lip.
Your chin.
Your throat.
Your right collarbone.
Right shoulder.
Upper arm.
Elbow.
Wrist.
Palm of the hand.
Second finger.
Third.
Fourth.
Little finger.
All of the fingers.
The space between your fingers.
Your entire right hand.
Your entire right arm.
Right collarbone.
Left collarbone.
Left shoulder.
Upper arm.
Forearm.
Wrist.
Palm of the hand.
Thumb.
Second finger.
Third.
Fourth.
Little finger.
All of your fingers.
The space between your fingers.
Your entire left hand.
Your entire left arm.
The left side of your chest.
The right side of your chest.
Your ribs.
Navel.
Lower back.
Right hip.
Right thigh.
Lower leg.
Ankle.
Sole of the foot.
Big toe.
Second toe.
Third.
Fourth.
Little toe.
All five toes.
The space around your toes.
The entire right foot.
The entire right leg.
Your pelvis.
Left hip.
Left thigh.
Knee.
Lower leg.
Ankle.
Sole of the foot.
Big toe.
Second toe.
Third.
Fourth.
Little toe.
All five toes.
The space around your toes.
Your entire left foot.
Your entire left leg.
The entire left side of the body.
The entire right side of the body.
Your whole body.
Bringing all your attention into your entire body.
Now bringing your attention to your ovaries.
Visualizing them as roses,
Lilies,
Or any flower that you enjoy.
And with each exhale,
Imagine the flowers gently opening.
Revealing their inner beauty.
Inhaling,
Flowers slightly close,
And exhale,
The flowers unfolding gracefully.
Blooming from within,
And letting you see their natural radiance.
Continuing with this on your own for a few breaths.
Now I'll guide you through a rotation of images.
Visualize the moon rising into the night sky.
The moon rising into the night sky.
A swan gliding across a lake.
A tree branch with ripe fruit.
A tree branch with ripe fruit.
Ocean waves lapping up against the beach.
Ocean waves lapping up against the beach.
Sunflowers rotating to follow the sun.
Sunflowers rotating to follow the sun.
A glowing ember.
A glowing ember.
A mirror reflecting your image.
A mirror reflecting your image as you smile back at yourself.
And returning now to your Sankalpa.
Your own,
Or the one I suggested earlier,
Which was,
I inhabit my body with love and presence.
Repeating your Sankalpa internally three times.
Now counting from one to five.
Inhaling one.
Exhaling one.
Inhaling two.
Exhaling two.
Continue until you reach five.
And feeling the surface beneath you.
Start to visualize the room around you.
Keeping your eyes closed,
You can start to wiggle your toes and your fingers.
If you would like,
You can use your fingertips to lightly stroke your forehead.
And stroke down your cheeks.
Chin.
Your throat.
And your arms.
And rub your palms together.
And generate a bit of heat between your hands.
And then holding your palms over your face.
Feeling the warmth radiating off your hands.
And only when you're ready,
Open and return to your day.
Thank you so much for being here and practicing with me today.
Namaste.
