My name is Jillian Buckley and today I'm going to take you through a short yoga nidra that is designed to help fill you with confidence.
So I'll ask you to find a comfortable shavasana like shape.
Make sure you feel supported using any props you need to feel at ease.
Maybe take something under your head.
Maybe take a bolster or a cushion underneath your thighs to allow the low back to release.
Once you're comfortable,
Take a few deep breaths and allow yourself to sink into the ground.
Allow your body to let go.
Yoga nidra is a practice of restful alertness.
The body is relaxed but the mind is actively listening to my words.
Let my voice be the rope that gently brings you out of sleep.
Affirm to yourself that you will remain awake.
But if you should happen to fall asleep,
Don't worry.
You'll still receive the benefits of yoga nidra.
Start to notice the sounds around you.
Move your attention from sound to sound.
Don't worry about labeling the source.
What noise do you hear from outside of the room?
What noises can you hear close by?
Think of a time when you felt at ease and calm.
A time when challenges in your life felt manageable and you felt capable of handling any obstacle that came in your way.
Think of how that felt in your body,
In your stomach,
In your heart,
In your throat.
What words describe this feeling?
Let's make an intention for a practice based on that feeling.
I move through adversity with ease and grace.
I move through adversity with ease and grace.
I move through adversity with ease and grace.
Think of a flower.
Imagine the color of the petals.
Picture the flower's shape.
Bring to mind a bowl of these flowers.
You will be gently placing these flowers onto your body.
Begin by placing a flower on the palm of your right hand,
The right elbow crease,
On top of the right shoulder,
Under the arm,
Onto your right side ribs,
The right hip,
The right thigh,
The right knee,
The top of the shin,
The right ankle,
The top of the right foot.
Place a flower on the palm of your left hand,
The left elbow crease,
On top of the left shoulder,
Under the arm,
Onto your left side ribs,
The left hip,
The left thigh,
The left knee,
The top of the left shin,
The ankle,
The top of the left foot.
Lay a flower on the crown of your head.
Place another on the back of your head,
The spot where your skull and your neck meet.
Place flowers all the way down the spine.
Place a flower on your right shoulder blade,
Your left shoulder blade,
On the back of the right arm,
On the back of the left arm.
Place a flower on the back of the lower right arm,
The lower left arm,
Back of the right hand,
Back of the left.
Place a flower on either side of the lower back ribs,
On the back of the hips,
Back of thighs,
Back of calves,
Soles of the feet.
Take two flowers and place them on the sides of your low belly.
Place a flower in your navel and another right over your heart.
Gently lay a flower on your throat.
Place a petal on each of your lips.
Lay petals over your closed eyes.
Carefully place a closed bud on the space between your eyebrows,
The space we call the third eye.
Imagine the whole body covered in flowers.
Their smell is familiar and calming.
Bring awareness now to your breath.
Feel the inhales and exhales flow through you.
Imagine that you can smell the fragrance of the flowers that were laid on your body.
Take in the healing scent of the flowers and incorporate it into your whole body.
Watch your breath,
The inhales and exhales.
With each exhale count backwards from 18 to 1.
Remain alert.
If you lose track,
Begin again at 18.
You may not get all the way to 1.
That's okay.
Imagine yourself lying under the sun.
The sun's rays hitting every inch of your body.
Awaken the feeling of heat in your body.
Warm,
Bright daylight.
Hot sun.
Now imagine being surrounded by ice.
Cold dampness in your muscles.
Awaken the feeling of coldness in your body.
Cool dark night.
Cold ice.
Now feel that warmth again of the sun's rays on your skin.
Absorb the bright energy into your body.
Feel coldness.
Damp ice against your skin.
Awaken coldness in the body.
Feel bright warm heat.
Feel dark cold ice.
Feel warmth.
Feel coldness.
See if you can feel both warm and cold at the same time.
Allow sun and ice to exist together.
Feel both at the same time.
Hot and cold at the same time.
Welcome both into your body.
Now let's take a journey through the imagination.
Imagine that the dark space in front of your eyes is a movie screen.
This screen is as high and as wide as the eye can see.
I will now list objects for you to visualize on this screen.
See if you can allow these images to come and go without analyzing them.
If you have trouble picturing one that's okay.
Move on to the next one.
A full moon.
A large dog.
A cup of tea.
A laugh line.
A candle.
Spilled drink.
Pool of water.
Cassette tape.
Dew on a leaf.
A set of dice.
A claw.
A seaweed.
A child's laugh.
Car keys.
Rocking chair.
A mask.
A dictionary.
Phone call.
A first kiss.
A toenail polish.
A hug with a friend.
Fire.
A stone bridge.
Choking on food.
A red rose.
The smell of a thunderstorm.
Peppermint candy.
Chopsticks.
Doorbell.
Windshield wiper.
Tripping on a step.
Crowd laughing.
A dark cave.
Driving to work.
Bright sun.
A trail of flowers.
A medieval night.
A deep exhale.
A hand on your shoulder.
A cell phone notification.
A scaly tail.
A beautiful sunset.
Imagine sitting on a grassy hill looking at the sunset.
Bright orange light causes you to squint and shield your eyes.
Look around you and notice the plants surrounding you.
Feel the blades of grass against your skin.
Hear the buzz of bees and the chirps of birds.
Notice all of the details in this space around you.
Now lie down on the grass and let yourself go.
There is nowhere to be.
There is all of the time in the world.
Close your eyes and enjoy being in this relaxing environment.
Imagine your body on that hill.
Feel yourself letting go.
Allow the earth to support you.
You are at peace.
Come back to your body lying on the mat.
Bring your awareness to your inner heart space.
Let's return to the intention that we set at the beginning of our practice.
We'll repeat it three times.
I move through adversity with ease and grace.
I move through adversity with ease and grace.
I move through adversity with ease and grace.
The practice of yoga nidra is now complete.
Bring your awareness back to the room.
Start to deepen your breath and come back to your body.
Make small movements with your fingers and your toes.
Let your body tell you how it would like you to move as you come out of this Shavasana.
Take your time coming out with no rush to disrupt the calm you created here today.
Thank you so much for allowing me to guide you in this yoga nidra practice.
The light in me honors the light in you.
