Welcome.
Beginning today by offering yourself gratitude just for arriving to your practice.
So often that is the hardest part.
Take some time to set up your space in a way that feels supportive and nurturing to you.
Finding a comfortable position and really giving yourself time to set yourself up to get as comfortable as possible.
Allowing yourself to use any props that might be helpful such as pillows,
Blankets,
An eye pillow or an eye mask.
Then noticing if there's anywhere in your body that could use more support.
Perhaps a rolled up blanket or towel under your knees,
A pillow under your head.
Today we will begin with the invitation to explore self-soothing touch.
At any given point in this practice I encourage you to follow what works best for you.
This may include opting out of certain guidance.
I encourage you to connect with your own inner wisdom and follow what feels best.
You may rest and listen.
You may imagine some touch support or if it feels okay you may bring your hands to your face and hold your face in a way that feels comforting such as over the eyes,
One hand on the forehead and the other cupping the back of the head or holding the cheeks.
Notice what your preference is,
What feels the most nurturing or comforting.
Just notice how your body responds to this touch support.
Notice your breath,
Your muscles,
Any sensations that may arise.
Now I invite you to bring your right hand under your left arm and hold onto your side.
Bring the left hand on top of your right arm and hold yourself.
Noticing the container of your body,
The edges of your body,
How your hands make contact with your body and how your body makes contact with your hands.
And then notice how your body responds to this touch or perhaps even imagining this touch.
And now I invite you to experiment with bringing your hands to the center of your heart.
So you may do this with one hand or both or perhaps one hand on the heart,
One hand on the belly.
Just see what feels right for you.
And then notice what it's like to connect with your heart space and how your body responds to this.
And then I just invite you to notice whatever arises with a sense of curiosity and compassion.
Just taking a mental note of how your body respond to these different kinds of touch support and noticing which one might have been a preference for you or perhaps if there's a different part of the body that calls for touch support.
And so I invite you to make contact with that place now that might feel best for you.
And this also includes possibly opting out of touch,
Putting your hands to either side.
So noticing what might feel best for you right now and then noticing how it feels to honor what's best for you right now.
Always know that the choices that you make with your body and with your practice are absolutely honored in this space.
Offering ourselves compassion is similar to offering others compassion.
First of all,
There's an element of warmth,
Kindness,
And understanding.
Sometimes it can be helpful to ask,
How would I approach a loved one who felt this way?
What would I say to them?
What tone of voice and presence would I hold for them?
I invite you to practice cultivating this for yourself in the practice today and also in your daily living.
Secondly there's an element of common humanity or an understanding that imperfection and suffering are a part of the larger shared human experience and we are not alone.
Suddenly there's an element of mindfulness.
This means that we can observe our thoughts and feelings rather than over identify with them.
As if we are an observer sitting by a river watching our thoughts,
Feelings,
Sensations float by instead of swimming with them.
Today we will invite all three aspects of self-compassion into our journey.
Kindness,
Shared humanity,
And mindfulness.
We also acknowledge that sometimes practicing self-compassion when we are not used to relating to ourselves this way can initially stir up some discomfort in ourselves.
Remember that as we move through this yoga ninja practice you can return to the self-soothing or touch support at any point or you may follow what you personally find supportive including taking breaks if you need to.
Give yourself permission to meet your needs as they arise.
This is also a form of self-compassion.
Allowing yourself to make any final adjustments you might need to make the body even too much more comfortable.
Noticing the points of contact your body makes with the earth.
Feeling into each point of contact that is being supported by the earth.
Allowing yourself to receive that support.
Soften into this support.
Let yourself,
Your body be held.
Allow the weight of your head to drop.
The forehead to soften.
Release the tongue,
The jaw.
Soften the shoulders,
The belly.
Let your breath flow as it wants to.
Allow your hands to be placed wherever you would like them for the remainder of the practice.
With each exhale see if you can soften into the floor further and be held by the earth.
Now I invite you to bring awareness back to your heart space.
In yoga we refer to the heart chakra as anahata which means unhurt,
Unstruck and unbeaten.
This signifies not only the resilience of the heart but the depth of love and compassion that resides here regardless of any circumstance.
We always have access to our heart centers.
When we are able to connect with our hearts we can connect with our sankalpa which is our heartfelt desire or intention that leads us through the practice and beyond.
Take some time to connect with and listen to your heart.
What is your heart yearning for?
What does it have to say?
This intention is waiting to be seen,
Heard and felt.
Be open to what arises.
Be it an image,
A sound,
A word.
You may phrase your sankalpa as a simple present tense statement such as I love and accept myself or I give myself grace or I honor my own needs.
You may use one of these sankalpas if you wish.
Find something that feels in alignment with your heart.
When you are ready state your sankalpa three times to yourself.
This intention is the seed you are planting in the rich soil of your subconscious.
Its growth is already being nurtured.
Now I invite you to bring awareness to the body,
Feeling the weight of the body on the floor softening.
Bringing awareness now to the right hand thumb,
First finger,
Second finger,
Third finger,
Fourth finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Waist,
Hip,
Thigh,
Knee,
Calf,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Left hand thumb,
First finger,
Second finger,
Third finger,
Fourth finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Waist,
Hip,
Thigh,
Knee,
Calf,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Moving awareness now to the back of the body,
Right heel,
Left heel,
Right calf,
Left calf,
Right thigh,
Left thigh,
Right buttock,
Left buttock,
Lower back,
Middle back,
Upper back,
The entire spine,
Right shoulder blade,
Left shoulder blade,
Back of the neck,
Back of the head,
Top of the head,
Forehead,
Forehead,
Right temple,
Left temple,
Right ear,
Left ear,
Right eyebrow,
Left eyebrow,
Middle of the eyebrows,
Right eye,
Left eye,
Right nostril,
Left nostril,
Right cheek,
Left cheek,
Upper lip,
Lower lip,
Both lips together,
Chin,
Jaw,
Throat,
Tongue,
Right collarbone,
Left collarbone,
Right side of the chest,
Left side of the chest,
Upper abdomen,
Navel,
Lower abdomen,
Right groin,
Left groin,
The pelvic floor,
The whole right leg,
The whole left leg,
The whole right arm,
The whole left arm,
The whole face,
The whole head,
The whole torso,
The whole body,
The whole body,
The whole body.
Okay.
Without changing anything,
Become aware of your breath.
Natural easy breath.
Follow your inhalation from beginning and all the way through.
Notice the pause between inhalation and exhalation.
And follow the exhalation from beginning and all the way through.
Inhalation entering the nostrils and following it all the way into the chest,
Expanding the lungs,
Feeling the rise of the belly,
Softening of the pelvic floor,
Noticing how the breath leaves,
Expansion,
Contraction.
Imagine each time you inhale,
You are calling in kindness and compassion to your body.
Perhaps this kindness follows the breath into the lungs,
Expands into the belly,
The organs,
Filling the body with its warmth,
Observing any sensations that arise with a sense of curiosity.
Perhaps you're more visual and you can see the kindness as a color,
A shape,
An energy.
Perhaps you are more auditory and this kindness is experienced as a hum or a pulsation.
Notice how you experience this kindness in your body.
Is there a location,
A size?
Remember that at any point you feel lost or uncomfortable,
You can return to the self-soothing touch or whatever feels comforting or soothing in order to take care of yourself.
Breathing in kindness and compassion,
Breathing out awareness of the body,
Breathing in kindness and breathing out awareness.
I now invite you to bring to mind an emotion you are currently working with in your life.
What emotion seems to be the most present for you?
Notice this without any judgment and rather bringing a sense of curiosity and compassion.
Does this emotion have a location in the body?
Feel and sense into this.
Is there a size or shape,
Perhaps a color or texture?
Now cultivate the feeling of the opposite emotion to this.
What would be the opposite of this emotion for you?
Is there a location for this emotion in the body?
What qualities or sensations arise as you observe this?
Now moving back into the first emotion,
Observing the sensations that are present and moving into the opposite.
Notice the sensations here now and seeing if you can allow yourself to hold awareness of both of these emotions at the same time.
Feeling awareness of all the sensation,
Emotion or otherwise that arises with compassion.
Now feel and sense into the following,
A mother gently rocking her baby,
Emerald green forest,
Rose quartz,
Soft summer breeze,
Holding hands,
Smell of roses,
Unconditional love,
Green leaves budding in the spring,
A warm embrace,
Pink clouds,
A mother bear and her cubs,
Warm summer sunset.
Now observing that the warm summer sunset fades and in its place a vast space of empty darkness arises.
This is the inner space of your consciousness or Chidakasha.
It's as vast and infinite as the cosmos.
In this space we are not in the mode of doing,
Rather in the mode of being.
We are witness to this vast space that is at once both our own unique space and that which connects us to the larger collective unconscious,
Our shared humanity.
There is nothing to do here,
Simply observe,
Simply be.
Just letting yourself be.
You may see certain colors,
Patterns,
Perhaps certain words or sounds or maybe nothing at all.
Do not seek anything but allow yourself to be open to witnessing.
I will now give you a few minutes of unguided time here.
There is nothing to do.
You can't do this wrong.
Just allow yourself to be as you are.
Simply be.
Thisfire spectrum is Fox muttered.
You now find yourself in the heart of the rainforest,
The Earth's oldest living ecosystem.
You are surrounded in every direction with diverse plant life,
Every shade of green imaginable,
As far as the eye can see.
The atmosphere feels warm and thick,
As if you're being held with a soft blanket.
The air smells of recent rainfall,
And in the distance,
You hear songs of birds alongside a gentle humming,
As if the whole rainforest was moving and breathing in a rhythm,
All as one.
You see sunlight streaming through the trees,
Illuminating the floor of the rainforest in a brilliant pattern.
You notice that this pattern seems to suggest or carve out a path into the trees ahead.
You see yourself starting to follow this path.
As you observe yourself walking,
You notice that the rhythm of your walk seems to match the rhythm of the rainforest and all its beautiful dancing flora and fauna.
You feel a connectedness,
A oneness with all the beings around you.
Suddenly everything becomes quiet and still.
You turn around to discover that the path behind you is gone,
And in its place,
A cave has appeared.
Your curiosity draws you to this cave,
And you slowly begin to make your way inside.
After moving through a dark tunnel,
You emerge into an open space like a dome.
Immediately a sense of calm melts across your body.
This inner space is formed from raw rose quartz,
Has a slight pink glow,
Creating soft lighting in the entire cave.
You hear soft whispers coming from ahead of you and realize you aren't alone.
Looking ahead,
You see three people standing before you.
At first,
You struggle to see them clearly until you step closer and realize you're seeing three versions of yourself.
On your left,
You see a younger version of you.
Right ahead,
You see yourself as you are in your present life,
And on your right,
You see yourself as an older version of you.
Immediately you feel deeply seen,
Understood,
And loved.
It is a wordless felt sense of knowing and caring that is shared by each version of you.
You feel it in your heart center,
And it radiates throughout your entire body.
And in some way,
You can feel this in their bodies too.
It's a deep,
Deep sense of love and nurturing.
Take some time to be with this,
The felt sense of caring,
Love,
Acceptance,
And understanding to every part of you.
Find those parts that you struggle to give love and understanding to.
See what happens in this space,
Perhaps an image,
An understanding,
Or a message from a certain part of you.
Or you may just be in this compassionate space with yourself.
From this depth of stillness and compassion,
Please recall once again your sankalpa,
Your heartfelt desire.
The practice of yoga nidra is like preparing the garden of your subconscious for the rich yield of promise.
State your sankalpa once again three times to yourself.
Please know that the seeds of your heartfelt desire have been planted,
Recognized,
And nurtured.
Now bringing awareness to your body,
Noticing where the body makes contact with the earth,
And how the earth continues to support your body.
Bringing awareness to the breath,
And if it feels right,
Allowing the breath to become deeper.
Bringing awareness to the inside of the mouth,
Starting to draw in the sense of taste.
Bringing awareness to the nostrils,
Starting to draw in the sense of smell.
Bringing awareness to the ears,
Starting to draw in the sense of sound.
Bringing awareness to the skin,
Starting to draw in the sense of touch.
Allowing the fingers and toes to start moving.
Bringing awareness to the closed eyes,
Starting to imagine what the room around you looks like.
Allowing your body to start to gently move and stretch if that feels right for you.
Starting to deepen the breath and awakening the senses.
I invite you to offer yourself one of the self-soothing practices we explored at the beginning.
Perhaps hands on the face,
Or the heart,
Or whatever else might feel comforting for you.
You may repeat silently to yourself,
May I be kind to myself,
May I be patient with myself,
May I give myself the compassion that I need.
You may stay here as long as you'd like,
Or you may roll to your right side and give yourself a long pause before coming to a seated position.
In closing today's practice,
A reading from Jeff Foster.
Stop trying to heal yourself,
Fix yourself,
Or even awaken yourself.
Let go of letting go.
Stop trying to fast forward the movie of your life,
Chasing futures that never seem to arrive.
Instead,
Bow deeply to yourself as you actually are.
Your pain,
Your sorrow,
Your doubts,
Your deepest longing,
Your fearful thoughts are not mistakes and they aren't asking to be healed.
They are asking to be held here,
Now,
Lightly,
In the loving,
Healing arms of the present awareness.
Thank you for practicing with me today.
