Welcome.
If you're experiencing chronic,
Unwanted sensations,
And you're looking for a way to find safety in your body again,
This practice will help you do just that.
My name is Em Leverett and today we are combining somatic tracking with yoga nidra to help rewire your brain's fear response and to access the layers of yourself where the deep healing happens.
Take a moment now to get your body as comfortable as it can be today.
This practice is created for the physical body or the anamaya kosha so physical comfort that is well worth taking the time to create for this one.
And remember that in yogic philosophy,
The physical realm is the last to heal.
The mental and emotional bodies are the first.
And this is what this yoga nidra has been created for today,
To rewire the sensations and lessen their impact on your life.
So?
Bring your awareness now to your natural breath.
No need to change the rhythm or the depth.
Just notice where you feel the breath in your body today.
You might notice the breath in the abdomen.
Chest.
Throat or your nostrils.
Just notice where you feel this breath.
And now,
Drift your awareness to any restlessness.
Noticing where you feel restlessness or leftover,
Striving energy from your day.
It may be in the mind body.
Or you might notice it somewhere else more abstract.
Allow this feeling to be present.
And trust that it will settle in its own time.
Just noticing and allowing.
And now guide your awareness back to your natural breath.
Noticing the rhythm.
As you breathe in.
And out.
Your natural breath.
Guiding your awareness now to sounds around you.
Noticing the chorus of sounds near and far.
And now guide awareness back to your natural breath again.
Breathing in.
And breathing out without changing anything.
Drifting awareness to the material you're resting on.
How it holds the weight of your body here.
And now guide your awareness back to your natural breath.
Breathing in.
And breathing out.
Notice how you can return to this breath no matter where your attention moves You can always drift back during this practice to the breath.
At any point you feel you might be getting pulled into sensations or thoughts Simply return to the natural breath.
And continue following the guidance.
As you wish.
And now as I name parts of the body.
Somatically experience each sensation in your body part just as it is.
Rotating awareness around the body.
Without effort.
And without expectation.
Imagining your awareness like a feather floating lightly around the body.
Noticing energetic properties of each sensation the size.
The shade.
Or even the texture.
Whatever makes sense to you.
So bring your awareness to the sensations in your right thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Awareness to the palm of the right hand.
The back of the hand.
Rest.
Oram.
Elbow.
The upper arm.
The right shoulder.
The underarm.
The right side of your waist.
The hip.
Thigh.
Me.
Car.
Ankle.
Awareness to the heel of the right foot.
Soul of the foot.
Top of the foot.
Sensations in the right big toe.
Second toe.
Third toe.
Or toe.
Sensations in all five toes.
The whole right leg together.
The right side of the torso.
Awareness to the left thumb.
Second finger.
Third finger.
Fourth finger.
Finger.
Sensations at the palm of your hand.
Back of the hand.
Rest.
Borom.
Elbow.
Papa,
Um.
.
.
The left shoulder.
The underarm.
The left side waist.
Bye.
Me.
The lower leg.
Ankle.
Sensations in the left heel.
The sole of the foot.
Top of the foot.
Sensations at the left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
All five toes on the left foot.
The whole left leg.
The whole left side of the torso.
Sensations at the right shoulder blade.
The left shoulder blade.
The mid spine.
Base of the spine.
The glutes.
The whole back.
Together.
All the sensations of the whole back in your awareness.
Sensations at the top of the head.
Forehead.
Right eyebrow.
Live.
Eyebrow.
The third eye center between the eyebrows.
The right eyelid.
Left eyelid.
The right eye.
Left eye.
The right ear.
The left ear.
Sensations at the right cheek.
The left cheek.
The nose,
The tip of the nose.
Right nostril.
Left nostril.
The upper lip.
Lower lip.
The chain.
Inside the mouth.
Sensations here the inside of your mouth.
The throat centre.
The base of the throat.
The right collarbone.
Left collarbone sensations in the right side of the chest.
Sensations in the left side of the chest.
The centre of the chest,
The heart space.
Navel center.
Upper abdomen.
Lower abdomen.
Sensations in both legs.
Sensations in both arms together.
Sensations in the whole back of the body.
And the whole front of the body.
Sensations in the whole body together.
And now become aware of your body.
In the space around you.
Awareness of your whole body in relation to the support beneath you.
Noticing the subtle meeting points between your body and the ground.
Sensing the subtle meeting points between the back of your head and the ground.
Shoulder blades.
And the ground.
The arms meeting the ground.
The backs of your legs meeting the ground.
The heels meeting the ground.
Awareness to the whole body meeting the ground.
Sensing all points of the body meeting the ground evenly.
Enabling you to lie here in stillness.
Evenly supported by the ground.
And now bring your awareness to your natural breath.
Breathing in.
And out through the nose.
And now imagine your breath moving in and out through your heart space.
In and out through this accepting,
Nurturing space of the heart.
As you're breathing in and out through your heart space.
Notice any sensations that arise here.
Allow them to be exactly as they are.
As you continue using your natural breaths.
To nourish your heart space.
Bring your awareness to your mind's eye centre now.
In the center of the forehead.
Allowing this space to open up into imagination.
And imagining a safe container for your sensations and emotions to arise here.
Allow your intuition to guide you.
To imagining a safe container.
It may be a nest container or cocoon.
And now notice what is contained in this cocoon or nest that brings you extra safety and comfort.
You may wish to add soft furnishings.
Or something symbolic from nature.
It may not make perfect sense.
But that's okay.
This is the safe container for your body's sensations to be nurtured within.
They don't need to be changed,
Just held,
Supported and cared for until they decide to leave.
So bring your awareness now to a neutral sensation within your body.
Noticing a part of your body that feels still,
Or unassuming.
Sensing into the qualities of this sensation of neutrality.
Taking note of the texture.
Or the shape.
Or even the weight and colour.
Of this.
Unassuming neutrality.
Notice whatever your intuition guides you to.
Now invite this sensation into your container or cocoon.
This might feel abstract.
So simply allow your intuition to work it out without force or effort.
Allow this neutral sensation to feel nurtured here.
However that appears to you.
Allow neutrality to be nurtured exactly as it is.
If it feels good,
You might thank the sensation of neutrality for being here.
However your intuition guides you to doing this.
And now,
Imagine on your next inhale.
That this container could expand to be spacious and inviting.
To exactly the size that feels supportive.
Imagining on your inhale that you are expanding this container or cocoon And then with your next exhale,
Imagine the container contracting.
Smaller,
Like a warm hug that's supporting your sensations here.
With your next inhale,
Imagine again the expansion of the container.
Expanding to allow whatever feelings and sensations within.
And then exhale to contract the container like a warm hug.
Inhale,
Expansion.
Exhaling contraction.
And support.
Continue breathing this way.
And allow the visual of the nest or container to drift out of your mind.
And simply be here with the expansion on your inhale.
And contraction and support of the exhale.
With no visual,
Just the sensation of expansion and contraction.
With your natural breath.
Just imagining here.
And now allow all of that to dissolve.
Bringing conscious awareness back to your third eye centre.
Opening up to this vast space behind the eyes and simply receive rest here at your third eye centre.
Receive the magic of restful peace Allow any thoughts,
Feelings.
.
.
Or sensations to come and go as you rest here at your third eye centre.
Remembering that what arises will also descend so allow anything that's here to arise.
And descend naturally.
In its own time.
No striving,
Just ease.
In this moment,
You are experiencing your true self.
Just as you are.
So bask in this experience of your wholeness.
Your wholeness.
And now feel your body being supported by the ground you're resting on.
And sense back into the feeling of being held.
And supported by the ground and the material you're resting on.
The space around you supporting your stillness and your rest.
And imagine that you could trace the outline of your body with your mind.
Starting at the top of the head tracing the shape of your body here in your mind.
Tracing your whole body with mind's eye awareness.
And expand this awareness of your body.
Out to the room around you.
With your eyes still closed.
Just imagining the space that you're in here.
And begin to notice your natural breath in your body and tune back in to any sounds in the environment around you.
Or my voice.
Bringing wakeful awareness to your body,
Take two sips of air in through the nose,
And an audible exhale out through the mouth.
We'll do this two more times,
Taking two sips of air in through the nose.
Exhaling out through the mouth.
Two sips of air in through the nose.
And exhaling out through the mouth audibly if you wish.
And take as long as you need to come back into your waking life here.
Whenever you're ready,
You can open your eyes and begin to adjust back.
The slower you take this,
The more beneficial it is for your nervous system.
So don't be tempted to rush.
And you might reflect on how this practice has supported you today.
And if you feel drawn to sharing this experience with me,
Then comment below.
And I've shared the basics of feeling safe and somatically processing sensations within this practice today.
And before you move into your waking life,
Save this video so that you can return tomorrow.
The more practice you get in rest,
The easier it is to find the benefits in your waking life.
So thank you for choosing to practice with me today,
And until you're ready to practice again,
Take care.
