Hello and welcome to the practice of Yoga Nedra.
Today's Nedra is carefully designed to help you reclaim your power.
The power you hold within to create the reality that you most deeply desire.
So to set the optimal conditions for your experience,
Make yourself supremely comfortable.
In a quiet place where you can lay down flat,
With a pillow under your head,
A bolster or pillow perhaps under your knees,
And a blanket to keep you warm.
Let your feet be about hips width apart and allow your toes to flop outward.
Your arms can rest a few inches on each side of you,
Palms facing upward,
A signal of opening yourself to exactly what this next 30 minutes is meant to bring you.
And give yourself permission now to release all control.
You're in a quiet,
Safe space.
Let yourself settle.
In this time,
There's nowhere to go,
Nothing to do.
All you need to do is lay still,
That's it.
And remain aware and listen.
Let my voice be your guide.
And when you drift off,
Simply come back to my voice.
And even if you fall asleep,
Don't worry,
Your subconscious is always online and it's still listening.
The practice will therefore still have an effect on you.
And while you will remain awake,
This practice will give you the equivalent rest of about 30 minutes of sleep.
Yet beyond rest,
The most powerful gift of this practice is the rare opportunity to slip beneath our analytical mind into our subconscious.
In our subconscious,
We can rewrite the programs that run our habitual yet so often unhelpful thoughts.
On average,
Each day we have about 60 to 70,
000 thoughts.
And 80% of those thoughts are negative.
And about 95% of all our thoughts each day are the same in nature as the ones we had the day before.
And mind and matter are deeply intertwined through what we call the quantum field.
The place of mystery where everything material emerges from.
Our beliefs dictate our thoughts and our thoughts send a blueprint to the quantum field,
Which then constructs our material reality in accordance to the blueprint.
The people around us,
Where we live,
Our jobs,
All of these things that we call our reality.
We can change our reality by upgrading the program,
Our belief systems that we run on.
We can shift our core programs from a place of victimhood,
Of lack,
Of scarcity and worry,
To a place of abundance,
Possibility,
Strength,
And grounded confidence.
It's not a matter of positive thinking.
What we are aiming for here is feeling truly feeling our desired future.
So it becomes so real for us that our nervous system and our neural pathways believe that it is our very present moment reality right now.
And when we're in that state,
We have incredible access to the quantum field and can deliver a clear blueprint for our reality that we truly desire.
A reality that allows our true being to flourish.
This yoga nidra gives you a key to open the door to your internal operating system and rewrite the program.
No more being a victim.
You're in control of your reality.
So let's begin.
Let's take three deep breaths together.
Inhaling through the nose and exhaling through the mouth.
Let these be deep cleansing breaths.
So begin by exhaling all the air out to prepare.
And then when you're ready,
Draw in a big breath through your nose,
Fill up your belly,
Your chest,
Fill all the way up and then hold.
And then a big long sighing exhale out through your mouth.
All the way out and then hold.
And once more,
Just like that,
Big inhalation through your nose,
Into your belly,
Your chest,
All the way up.
Let yourself expand,
Be as big as you can be and hold when you're all the way full.
And then a long big exhalation out,
Out through your mouth,
All the breath out.
All the breath out.
And hold it momentarily.
And then drawing your next inhalation.
This will be our last one,
So make it the biggest yet.
Expand all the way up,
Up,
Up,
Hold.
And exhale all the way out.
Let everything go.
Let your breath settle.
Let it be effortless.
And as you do that,
We will initiate a quick scan of the body,
Beginning with the tips of your toes.
And just quickly work your way up,
Noticing any parts of your body that are asking to release tension.
Moving from your toes and your feet to your ankles,
Lower legs,
Upper legs,
Torso,
Chest,
Hands,
Arms,
Shoulders,
Neck,
Face,
Head.
And any parts that stop and ask you to release tension,
Pause,
Send a breath there and let it release.
Until you make your way all the way to the top of your head.
And just let go.
Let go,
Let go of any grip,
Any sense of control,
Physically or mentally.
And now drop your awareness into the center of your chest.
Where you can feel the expansion of your chest as you breathe in and then drop as you breathe out.
Effortless expansion and contraction.
Breathing in space and possibility and breathing out air that's no longer serving your body,
No longer meeting its needs.
Air that can be expelled that's stale.
And keeping your awareness in the center of your chest,
Recall the feeling that takes over your body.
Recall the feeling that takes over you in a moment of perfect synchronicity.
There's times when the universe seems to have your back and everything magically falls into place.
Sometimes we call it luck or serendipity.
We can't explain it.
We can only sink into the awe and wonder of it all,
Finding fascination in the mystery.
Let that sensation wash over your body and just embrace it.
And here is where the practice of yoga nidra begins.
Notice the beat of your own heart.
Can you feel it pulsing?
Perhaps in this serene silence you can even hear it beating.
And keeping your awareness in the space in and around your heart,
Begin to silently share this potent statement with your heart.
I am a powerful creator of my own reality.
I am a creator of my own reality.
I am a creator of my own reality.
I am a creator of my own reality.
I am a creator of my own reality.
I am a powerful creator of my own reality.
Silently speak this statement again and again within the walls of your body.
Give it power with each repetition and say it with conviction until your heart responding,
Until you can feel the frequency of that statement resonating throughout your entire body.
So you're not just thinking it at a superficial level,
But you're actually feeling it in the cells of your body.
You're knowing it.
You're remembering and reminding yourself something that you already knew.
You are a powerful creator of your own reality and your heart has known this all along.
So now we will send this powerful message to different parts of the body to ensure our entire body knows this single truth.
So the cells of your body receive the instruction and morph towards the reality that you most desire.
So as I name each body part,
Just direct your awareness there with the energy of the statement,
Beginning with your right thumb.
Feel your right thumb.
Your right index finger,
Middle finger,
Ring finger,
And pinky finger.
Right wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Rib cage on your right side,
Right waist,
Right hip,
Right thigh,
Knee,
Lower leg,
Ankle,
Heel,
Sole of the foot,
And all five toes.
Feel the entire right side of your body now.
Feel the electrical frequency running through it.
And then carry that energy into the left side of your body,
Starting with your left thumb.
Feel your left thumb now.
Left index finger,
Middle finger,
Then ring finger,
Pinky finger,
Palm of the hand,
Back of the hand,
Left wrist and forearm,
Left elbow,
Upper arm and shoulder,
Left rib cage,
Waist,
Left hip,
Thigh,
Knee,
Lower leg,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
And all five toes.
Feel the entire left side of your body now,
The whole left side.
Now we will move quite quickly up the back side of our body.
Feel the sole of your right foot,
Sole of your left foot,
Soles of both feet together.
Right calf,
Left calf,
Both calves together.
Right knee,
Left knee,
Both knees together.
Right hamstrings,
Left hamstrings,
Both hamstrings together.
Right buttocks,
Left buttocks,
Both buttocks together.
Your pelvis,
Lower back,
Mid-back,
And upper back.
Right shoulder blade,
Left shoulder blade,
Both shoulder blades together.
Feel the back of your neck,
The back of your head,
The top of your head,
The point between your two eyebrows.
Feel your forehead,
The right eyebrow,
Left eyebrow,
Both eyebrows together.
The right eye,
Left eye,
Both eyes together.
The right cheek,
Left cheek,
Both cheeks together.
The bridge of your nose,
The tip of your nose,
The whole nose together.
Feel the right side of your jaw and left side of the jaw,
Your whole jaw together.
Your upper lip and lower lip,
Both lips together.
Feel your tongue.
Feel the right side of your throat,
Left side of your throat,
The whole throat together.
Right collarbone,
Left collarbone,
Both collarbones together.
Feel your right lung,
Left lung,
Both lungs together.
Feel your diaphragm,
The organs in your upper abdomen,
Lower abdomen,
Sex organs,
And pelvis floor.
Feel the right leg from your hip to your toes,
And now add your left leg from your tips of the toes to your hip.
Feel both legs together.
Feel your entire torso,
And then add your right arm from shoulder to fingertips,
And your left arm from shoulder to fingertips.
Add your neck and your head so that you're feeling your entire body and its wholeness all at once.
Feel your entire body now.
Feel the frequency of vibration in all the cells of your body.
We are over 99% space,
And through that rotation of consciousness we have affected how the cells in our body are moving amidst the space.
We've changed the frequency of our energy.
And now bring your attention to the center of your chest once again as we prepare to explore emotional states.
So I will describe each emotion and just let yourself feel the emotion in its fullest form.
Notice any textures,
Colors,
Thought patterns,
Anything that comes up without judgment or resistance.
Allow the emotion to rise up within you,
And it will naturally be processed and then allowed to be released.
Try not to think of specific times in your life when you have felt this emotion and play out the story of that time,
But rather feel the emotion in isolation.
All right,
Let's begin.
What does it feel like to be a victim?
For seemingly bad things to be happening to you?
To be helpless without control and wishing things are different?
What does it feel like to be a victim?
Now let this clear away.
What does it feel like to be in your power?
To feel a grounded confidence in your ability to influence your situation?
What does it feel like to know you have power over your situation?
And now let this too dissolve away.
What does a no feel like in your body?
And your body is clearly saying a big no to whatever you're making a decision about.
Let this clear away.
And now what does a yes feel like in your body?
A whole body yes.
Let that dissolve away.
And then draw in a big,
Big breath and as you exhale let that big exhalation be long and smooth cleansing away this entire experience.
All of the emotions,
Everything that surfaced for you,
Let it all be washed away and processed naturally.
And now choose a number between 10 and 15.
And starting at that number begin counting backwards with each breath.
So in and out is one count as you descend from your chosen number.
And after your next exhalation,
Lend your awareness back to the center of your chest and allow it to pull all the way up through your throat through the center of your brain,
Pausing at the midbrain point right between your two ears and then moving directly forward to land at the brow point,
The place right between your two eyebrows.
Let your awareness remain here as we will now move into visualization.
So I will name a series of objects and as I do bring the image and or the sensation and feeling of this object into your mind and body.
A bud of a flower about to burst open.
Your hands,
Your own two hands.
Your hands.
A aged golden teacup.
A glistening water droplet.
A blue crayon.
A galloping gray horse.
A warm radiant summer sun.
A blank sheet of paper.
A blank sheet of paper.
An ancient oak tree.
A bonfire.
A bonfire with red flames.
A field of freshly cut grass.
A glass of water.
Now keep your awareness at your brow point as you return to your body and feel its wholeness.
Feel a sense of warmth and a sense of calm.
And then you can feel your awareness its wholeness.
Feel a sense of wholeness as your body continues to effortlessly expand and contract as you surrender to breath moving through you.
And now from that awareness of your wholeness repeat once more our sankalpa of today's practice.
I am a powerful creator of my own reality.
And allow the belief in your power that you have to create the future you desire.
The most beautiful life you can imagine for yourself.
Let that knowingness of your power rise within you.
Let it take over.
Let go to it.
And feel your expansiveness.
Feel the energy within your body the vibration of each cell in your body.
And open yourself up to receiving any spontaneous visions of the life you want to create.
Changes you want to see.
Messages of intentions you commit to set.
Open yourself up to anything that's coming through for you.
And just sink into them.
Savor them.
And this marks the completion of today's yoga nidra practice.
So you can begin to invite some tiny movements into your body.
Beginning to move your fingers and your toes and stretch out in whatever way your body wants to move in this moment.
Bringing yourself back into this physical form.
Go ahead and consciously deepen your breath,
Inhaling and filling all the way up like we did at the beginning.
And exhaling out through your mouth.
Inhaling and exhaling just like that once or twice more.
Further bringing you back into this physical form.
And then you can slowly roll onto one side and curl up into a nice little ball on the side.
Knees tucked into your chest.
And just repeat any messages that came through for you.
Any changes you want to create.
Intention statements that surface.
So that it is solidified in your conscious mind.
So that message is clear.
And you will continue to hold it close in these coming hours,
Days,
Weeks ahead.
And send this authentic blueprint out into the quantum for creation.
And then when you're ready you can gently bring yourself up to a comfortable seat still with your eyes closed.
Rest your hands on your knees.
And just bring your chin towards your chest.
Bowing towards your heart in gratitude for this time that you've taken out of your day to get not only deep rest but do some deep work.
And just notice what unravels in the times ahead.
And notice every creation that comes from your clear intentions.
And resetting the program within.
Thank you for practicing today.
Hurry on.
