Hi friends,
My name is Ashley and welcome to your yoga nidra practice today Today this yoga nidra practice is in honor of the fall equinox in honor of the start of Libra season and It's to release the old and balance to welcome in the new With the fall equinox,
We're met with equal day and night and Libra the sign of the balancing scales seeks harmony and all of this so While there is a light and a dark to each and every one of us how can we balance and Not avoid our darkness,
But use it to create new life within For this yoga nidra practice Start by getting in a comfortable lying down position Either in your bed or on your mat Grab any pillows use any blankets to soften the surface beneath you or Drape a blanket just over your body as your body temperature may cool during this practice Once you found your space to settle in Just relax Soften the body into the surface beneath you Let go of your fingers and toes unfurling them Feel the space across the forehead just relax Easing tension in your temples cheeks and Jaw feel where your feet meet the surface beneath you Feel where your arms and legs Lie beneath you Then begin to settle into your breath Start by welcoming a balancing breath so inhale into the belly and Exhale the same amount out of the belly just taking equal parts breath Inhaling filling the belly Exhaling releasing it If you'd like to keep a count I recommend inhaling for four And exhaling for four Continue with this equal part breath Inhaling for four Exhaling for four and notice how your body reaches the space of balance within Finding a equanimity That can soothe your senses Feel your body soften and relax With each round of your equal part breath Ease yourself back to your natural breath Now tell yourself three times Here begins the practice of yoga nidra.
I Let go of who I have become to discover a new light within We are now going to move on to a rotation of physical awareness in the body As I call out each part Start to bring your awareness to that area And fully feel that area Release any stories around it and just simply experience it Start by becoming aware of the space between the eyebrows The center of the forehead base of the throat right shoulder right elbow right wrist right thumb right pointer finger right middle finger right ring finger and pinky finger Become aware of the right wrist right elbow right shoulder Moving the awareness up to the base of the throat Become aware of your left shoulder Down to your left elbow left wrist left thumb pointer finger middle finger Ring finger and pinky finger Become aware of the left wrist left elbow left shoulder base of the throat center of the chest the right side chest center of the chest left side chest center of the chest navel down to your pelvis over to your right hip right knee right ankle right big toe second toe third toe fourth toe and pinky toe right ankle up to your right knee and right hip Become aware of the pelvis left hip left knee left ankle left big toe second toe third toe fourth toe and pinky toe left ankle left knee left hip pelvis Bringing your awareness up to your navel center of the chest base of the throat center of the forehead Become aware of the space between the eyebrows We'll move into a box breath pattern So we will inhale and exhale for four But as you inhale visualize a line drawing up And as you exhale that line draws out to the left the next inhale that line draws down and The final exhale the line draws out to the right creating a box So,
Let's try this breathing pattern inhale for one two three Four the line draws up Exhale for four three Two one The line draws to the left inhale for one two three Four the line draws down exhale for one two three four The line draws to the right completing the box Continue with this breath inhale for one two three four Exhale for four three Two one Inhale for four three Two one Exhale for one two three Four Do two more rounds of this box breath at your own pace Visualizing that line of the box Drawing and connecting with each inhale and each exhale We are now going to move through a series of feelings and sensations As I call out each one try not to overthink it or Be too detailed about it Know that you are safe and just really let yourself experience it fully as it is Experience the sensation of dark Experience the sensation of light Beaming all around Feel yourself become excited Now feel yourself become disappointed Invite the feeling of calm Now invite the feeling of anger Feel yourself sinking Feel yourself floating Feel what it's like to be hard stiff as a statue And now feel that statue softening Loosening like jelly Feel yourself be tight Now feel yourself be loose Feel yourself become tense Now feel yourself become completely relaxed Experience the sensation of gripping as if you're holding on so so tight And now feel what it's like to just let it all go release control Allowing surrendering as You become completely relaxed Imagine yourself in a Sun filled field surrounded by autumn trees the cool blues of the sky dome over you as The temperature feels just right on your skin Comfortable and breezy Inhaling the autumnal scent of the leaves You lay down on a plush blanket in this field And smell the pure oxygen the plants so generously provide Your forehead and eyebrows soften The tenseness in your shoulders ease up the tightness of your hips loosen The walls of the heart fall You lay there in complete surrender Fully prepared to shed the layers of your old being To allow new life to come Just like how the falling leaves around you change color and eventually release As your physical body releases Feel the dismantling of your old patterns of beliefs Identities and emotions that have carried you to this point in the year Welcome in a sense of balance of light and dark The light of what you think,
You know,
Believe and feel the dark of solitude Transformation and quiet witnessing Knowing that the darkness within holds the key to Rediscovering your inner light in this space of quiet Your true inner voice can be heard in this space of stillness A depth of inner knowing That has yet to come to the surface The outer sheath of your physical body fully releases into the sky above Then the next layer of your energetic body softens And your aura expands into the night Going deeper your mental body eases Letting the grip of the mind go All those past beliefs and perceptions Fall into the earth beneath you further into the subtle body the sheath of your wisdom body Relaxes Welcoming the trust in the intelligence of oneness Then even deeper in your bliss body Your true self is revealed The outer layers have dissipated as your bliss body,
The innermost layer Recreates the outer layers from within Emptying to receive Rebuilding your truest desires Perceptions and way of understanding Your bliss body steps forward Beginning your journey of living from the inside out Then you tell yourself three times I let go of who I have become To discover a new light within Begin to come back to this physical plane of existence Reawakening gently softly By engaging the breath Driving the breath low and slow Then finding small movement in your fingers and your toes Using your thumbs to glide against your other fingers Feeling back into the shoulders the hips Taking small movements there Enrolling your neck side to side If you're feeling called to take a full body stretch,
Please do so and eventually Maybe rolling over to one side And finding yourself in a upward seated position Place both palms on your heart Deepening that healing that connection within Knowing that you don't need to be afraid of any darkness within But that darkness has a light that no one else can see that only we can And in this fall equinox As the nights become longer Feeling and leaning into that darkness as a vehicle for change To recreate by uncreating Take a deep breath in through the nose And exhale out through the mouth Gently blink the eyes open And continue on with the rest of your day or night Thank you so much for joining me happy autumn equinox And I hope you have a great Libra season ahead
