Welcome beautiful sisters to this yoga nidra session for inner peace and I invite you to prepare your space now for this relaxation practice.
It's one of the most powerful tools we have to really relax our whole system on every level in a very deep nurturing way.
So maybe you want to place a blanket above your yoga mat,
Maybe you want to have a second blanket on top of you,
Put on socks,
Light up candles.
Maybe you want to smudge your space with palo santo or white sage,
Make it as cozy and comfortable as possible so you can really relax and let go and surrender into the state.
And whenever you're ready lay down on your back and find the most comfortable position here by allowing your toes to fall to the sides,
Your palms are facing up and your whole body is really relaxed,
Melting down towards the floor.
Maybe there's little subtle movements you would like to make that really help you to arrive for this practice.
And before we dive into the yoga nidra session where I will guide you through a journey through your whole body,
I guide you through a few deep breaths to really drop into your body,
To get out of your thinking mind and into your body,
Into your beautiful temple of life.
So whenever you're ready open your mouth and we're going to take a few conscious connected breaths.
That means we inhale and exhale through the mouth without making any pause.
So relax your jaw,
Open your mouth,
Prepare by inhaling through your nose,
Fill yourself up,
Exhale through the mouth,
Let it go.
Keep your mouth open and breathe into your belly,
Into your chest.
And when you're full let it go,
Breathe out both through the mouth.
When you're empty breathe in belly,
Chest,
Exhale,
Let it go.
Inhale,
Open mouth,
Belly,
Chest like a wave,
Exhale,
Belly,
Chest,
Release.
Inhale,
Belly,
Chest,
Exhale,
Release.
Make a few more rounds in your own pace.
It's like a circle,
You follow the wave of your breath to fill you up,
Fill your belly,
Fill your chest and without pausing you exhale,
Surrender.
Inhale and let go.
A few more rounds in your own pace.
Allow your breath to move through you.
One last deep inhale through your mouth,
Belly,
Chest,
Hold and release,
Let go.
And when you're completely empty hold for a few moments and allow the space in your body to spread.
Hold for another 10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
Deep inhale,
Hold your breath on the top.
For another 10 seconds stay here,
Relax your body while you're holding your breath.
3,
2,
1 and release,
Let it go and allow your whole body to surrender to the floor.
And before I guide you through your whole body find your San Calpa,
Your intention for today's practice.
Maybe it's something you would like to invite more of in your life.
Maybe it's connected to your peace,
To inner peace.
And no matter what your intention is say it as if it's already happened.
I am peaceful,
I feel peaceful,
Whatever your intention,
Your San Calpa is.
And then repeat it three times for yourself,
Connect to the feeling of this intention.
And try to stay awake during this journey through your body.
Bring your whole presence,
Your whole awareness to each body part that I'm mentioning.
We're gonna start our journey at your right hand.
So bring your full awareness,
Your full presence,
Your imagination to your right thumb.
Feel your right index finger,
Your middle finger,
Your ring finger and your pinky finger.
Feel the tips of your fingers and the space around them.
Feel the palm of your right hand,
The back of your hand,
Wrists,
Forearm,
Right elbow,
Upper arm,
Your right shoulder,
Waist,
Right thigh.
Knee,
Chin,
Right ankle.
Feel the right sole of your foot,
Heel,
Right ball.
Feel your right toes.
Feel the whole right side of your body completely relaxed.
Slowly come to your left hand.
Bring your full awareness to your left thumb,
Your index finger,
Your middle finger,
Your ring finger and your pinky finger.
Feel all five fingertips and the space around your fingers.
Feel the back of your left hand,
The palm of your hand,
Your left wrist,
Forearm,
Right arm,
Left elbow,
Upper arm,
Left shoulder,
Hip.
Left thigh,
Knee,
Chin,
Left ankle.
Feel the sole of your left foot,
Your heel,
Your ball and all five toes.
Feel the whole left side of your body completely relaxed.
Feel your whole body melting down towards the floor.
Feel your whole body completely relaxed.
Notice how peaceful you are in this state of relaxation and allow this feeling of peace to spread through your whole being.
Every single cell of your body is radiating peace,
Calm,
Surrender.
Allow it to move through you.
Enjoy this state of being that is your natural state.
Notice how aligned it feels to be in this state of relaxation,
Peace,
Of feeling inner peace within your whole system.
And from this aligned place,
This natural state of peace,
You can see your life right now in all the areas where this inner peace,
This natural state is disturbed.
You see all the areas where you're not living in alignment with who you truly are,
Where life feels tough and hard and out of alignment.
And deep inside,
You know what's necessary to create peace.
Even if it takes powerful choices and changes,
You know exactly what brings you back into this natural state of being.
And whenever you're in alignment,
Life feels easy.
Life feels alive and juicy and pleasurable.
It's the space where magic happens,
Where you feel expansive and free and you allow everything to move through you.
You're moving with the flow of life.
When you're not holding on,
When you're not resisting to what's not meant for you.
And even after this practice,
You will still remember the necessary changes in your life.
And you will find the courage to take the next baby steps into the direction of inner peace.
Because you deserve to live with the feeling of inner peace,
Of alignment.
You deserve a life that feels good for you.
You are worthy of it.
Stay connected to this feeling.
And remember your intention,
Your sankhilpa you said at the beginning of the class.
What are you inviting right now?
Repeat your sankhilpa three times and really feel the sensation of this quality in your whole being.
Feel the sensation of peace or whatever your intention was.
And with this intention in your heart,
Slowly begin to deepen your breath.
Move your fingers,
Your toes.
Make any subtle movements that help you to come back into your body.
And whenever you're ready,
Roll over to the right side of your body and make a little package in fetal pose.
Bring your knees towards your chest,
Rest your head on your lower arm.
Stay as long as you need.
Keep your eyes closed and find your way up into an upright seated position to close this practice.
When you arrived here,
Bring your hands in front of your heart.
Your palms are touching.
Take a deep inhale into your heart space.
Open your mouth,
Sigh it out and bow your head towards your fingertips.
Find one thing you're incredibly grateful for in this moment.
One thing that fills your heart with this warm sensation of gratitude.
Stay connected to this feeling while you slowly blink your eyes open and come back into the present moment.
Take all the time you need to arrive here and make sure to drink some water.
And I'm so happy to see you next Saturday for our big closing 2021 ceremony to integrate this intense year with a lot of challenges and changes to move into the new year with clarity and alignment.
