Welcome to your practice today.
And thank you for choosing to practice with me here.
So,
Let's begin the practice.
Take a moment to attend to the comfort of the physical body and settle into a comfortable position for the practice here.
If it would help you to relax even deeper,
You might wish to make some movement now to support your body with cushions,
Cushions can be placed under your knees,
Your lower back.
.
.
Or you're not.
And you may wish to take an eye pillow for your eyes so you could block out any light and support.
These even deeper states of rest.
And when you're ready,
Find a position that feels comfortable that you can be still in.
But if you do need to move throughout the practice to feel more settled,
That is okay,
Simply make the move and rest back into stillness.
For now,
Close down the windows of your eyes.
Or take a soft,
Unfocused gaze.
And on your next inhale,
Breathe in through the nose,
And at the top of your inhale,
Take another short breath.
Pause at the top and then exhale with a sigh out through the mouth.
If it might feel good for you,
Take an audible sigh.
For a release of build-up stress in your body-mind.
Breathe this way again.
Deep inhale through the nose.
At the top.
Take another short inhale and then exhale with a sigh out through the mouth.
One more time at your own pace,
Inhale two breaths in through the nose,
And then exhale out through the mouth.
Allow your breath rhythm to return to its natural pace.
And allow your body to rest back.
Feeling settled and still.
And open to receiving rest.
Feel as if you could soften into the sounds around you.
Allow each sound to wash through your awareness naturally.
Noticing.
Close sounds.
.
.
.
.
.
Further away sounds.
Allow these sounds to simply wash through your awareness here.
And now set a positive intention for the practice in the present tense.
This is your sankalpa,
An intention of your heart's truth an example and one of my secondary sankalpas is I am effervescent.
If it resonates,
You can borrow this one.
Or form your own now.
When your intention is formed.
Place this at your mind's eye centre.
And whisper it in your mind.
Three times.
Whatever way your intuition guides you to place your intention at your mind's eye.
It may be visuals,
Words,
Or just a sense.
Repeat this now three times.
Allow your Sankalpa to drop away now.
But maintain your awareness at your mind's eye.
We will now do a rotation of consciousness.
And for each body part I name.
Bathe in the sensations in your awareness at each part.
Beginning here at your mind's eye.
Bathe in the sensations here at your mind's eye centre.
The centre of your throat.
Base of the throat.
The heart center.
In the center of your chest.
The right shoulder.
Elbow.
Rest.
Awareness to the right hand thumb.
First finger.
Second finger.
Third finger.
Little finger.
The wrists.
Elbow.
Shoulder.
Base of the throat.
Awareness to your heart centre.
Left shoulder.
Elbow.
Rest.
Awareness to your left thumb.
First finger.
Second finger.
Third finger.
Little finger.
Breast.
Elbow.
Shoulder.
Base of the throat.
Awareness to the centre of the chest.
The heart center.
The right side of the chest.
Left side of the chest.
The navel.
Pelvic center.
Awareness to the right of the pelvis.
Right hip.
Bye.
Me.
Ankle.
Awareness to the big toe.
Second toe.
Bird toe.
Fourth toe.
Little toe twinkle.
Knee,
Pelvic center.
The left of the pelvis.
Left hip.
Bye.
Knee.
Ankle.
Awareness to the big toe.
Second toe.
Third toe fourth toe.
Little toe ankle.
Knee.
Navel center.
Upper abdomen.
Awareness to the heart centre.
Base of the throat.
Center of the throat.
Inside of the mouth.
Lips.
Cheeks.
Tip of the nose.
Nostrils.
Bridge of the nose.
Both ears.
Both eyes.
Eyebrows.
Mind's eye centre.
Resting your awareness here at the mind's eye centre.
Imagine there's a microscopic tube of light connecting your mind's eye centre to your heart centre.
With your natural inhale.
Imagine you could inhale breath.
Up through the tube of light.
From the centre of your chest.
To your forehead center.
And then exhale back down from the forehead centre.
To the heart center.
Inhaling,
Chest center,
To forehead center.
Exhaling forehead to chest.
Continue imagining this tube of breath.
At your own pace as you inhale.
Chest to forehead.
And exhale forehead to chest continuing at your own pace.
And with each,
Inhale.
Imagine the tube of light gets brighter as you inhale chest to forehead and exhale forehead to chest.
Imagining the tube of light becoming brighter and brighter.
Release the visuals now.
And imagine that you could zoom your awareness in like a microscope sensing your body on a cellular level.
Imagine zooming your awareness into the vibrations of the cells within your body.
Imagining that consciousness exists within each cell of your body.
And each cell is resonating with the information from your brain your nervous system.
Your body-mind infusing each cell.
With awareness.
With your zoomed-in awareness,
Imagine each microscopic cell resonating with your unique vibration.
You may notice this energy current as a sensation.
Buzzing.
Or vibrations.
Or even as a color.
Simply notice what's here when you imagine each cell resonating with your unique vibration in this moment.
And as you're zoomed in microscopically feeling the sensations of each cell,
Imagine that you could infuse your cells with your sankalpa.
Your heart's intention.
And in your mind's eye,
Whisper your Sankalpa.
And steadily repeat it in your mind's eye at a pace that feels good.
Hi,
I'm Effa Fessen.
I am effervescent.
Imagining that each repetition is a drip of pure positivity.
And imagine this pure positivity infusing the cells deep within your body.
You may notice this as a change of colour in your cells.
Or a change of vibration.
Or energy.
Just notice whatever your intuition guides you here.
Okay.
Just noticing as the cells are infused with your sankalpa here noticing the vibrational changes or energy changes.
And now allow this to all fade away into the background of your awareness.
And rest your awareness back to the space at your mind's eye centre.
Noticing what you notice in front of your closed eyes.
And rest here in this moment of pure awareness.
And now bring your awareness to the natural breath.
At your nostrils.
Notice the breath as it is,
Flowing in and out your nostrils.
Natural breath.
Without force.
And with each breath being drawn in Imagine wakeful energy spreading throughout your whole body.
Feeling the wakefulness spreading down your face,
Arms,
Hands your torso,
Legs and feet.
Bringing wakeful awareness back into your body on each inhale and exhale.
Expanding your awareness out beyond the body noticing the sounds around you or my voice.
Noticing.
How it feels to be supported by the Earth beneath you.
And on your next inhale,
Take a deep breath in through the nose.
With the intention of picking up any lingering aroma in the environment.
Exhale this breath with a deep sigh out through the mouth,
And whenever you're ready,
Begin to make some small,
Supportive movements in your body you might wish to place both of your hands in the center of your chest.
Or gently circle your palms around the eyes.
You may take a deep stretch,
Just make whatever movements feel supportive and wakeful to you today.
Your Yoga Nidra practice is now complete,
So whenever you're ready,
You can begin.
Open your eyes.
And allow yourself to adjust back slowly into your waking life.
