Welcome to your practice of yoga nidra.
Allow your body to take the shape of shavasana.
Palms up,
Arms wide,
Toes fall open,
Feet hip width or mount width.
Give the body a little bit of support.
Give the body any support that you need to feel completely comfortable.
Adjust the body,
Maybe lifting tailbone,
Lengthening away from face or moving the shoulder blades under you.
Give the body a little bit of energy or holding mind,
Body,
Heart to move.
So you can continue to breathe.
I like to hold the inhale at the top.
So you're going to flex your feet,
Maybe lift the heels off,
Make fists,
Lift the arms off.
I like to lift the glutes,
Engage the center,
The core,
Shrug the shoulders,
Scrunch the face and inhale.
Then exhale out the mouth,
Let everything drop.
And be still,
Feeling the flood of energy.
Again,
Inhale,
Tense the whole body,
Scrunch the face,
Tense the tongue,
Lift the glutes.
Out the mouth.
And allowing your attention to witness the movement,
The circulation,
The flow.
One more time,
Inhale,
Inhale,
Inhale,
Hold,
Exhale.
Good.
And make any adjustments to your form.
To become completely still.
As you inhale,
Filling the lower belly like a balloon.
And then on the exhale,
Purse the lips and straw breath on the exhale,
Like you're blowing out a candle so soft.
Then as you inhale,
Fill the belly and trace the breath from toes rising,
Fingers crown.
Purse the lips and watch the breath move back down from crown moving down out of fingers and toes.
Inhale.
Breath rises,
Awareness rises through the body.
Straw breath exhale,
As if blowing away tension,
Exiting out of fingers and toes.
Continue please for a few rounds.
Smoothing the breath.
And as the breath elongates,
With every exhale let the breath get softer,
More effortless.
Last breath.
And at the bottom of your exhale,
Release the control of the breath now.
Breath breathing you.
And as you watch the breath breathing you,
You release all doing.
And feel the central access of the spine.
Imagine the spine as a column of crystalline pure light.
Feel the spine as an anchor settling into the earth,
Feel the tailbone settle.
And at the same time,
Fill with light.
Feel the vertebral bodies of the lower back drop into the earth and fill with light.
Mid spine settling to the earth,
Column of light.
Spine in between the shoulders,
Dropping,
Filling with light.
Now the upper spine into the neck,
The cervical vertebra.
So still to the earth,
Filled with white light.
The spine as an orienting mechanism assisting you in achieving balance,
Stability,
And awakening since your spine.
Now the inner ear expands as yoga is the art of listening,
Listening,
And notice the dominant sounds.
And as you notice,
Allow your awareness to detach from sound.
Your hearing refines yet at the same time,
Detaching from sound,
Holding on to less and less as you notice more subtle sounds,
Maybe inward sounds.
Just listening.
Now welcoming sensation.
All sensations are welcome,
No need to define or allow certain sensations.
Just feel.
Allow feeling.
Notice sensations rise and fall and be present to them all.
As we move into rotation of consciousness,
Allow a light touch of awareness to move through the body as I name the parts and be curious.
Feeling.
Being effortless and releasing all doing.
Attention to the pelvic floor,
Light touch of awareness.
Right front hip.
Right outer hip.
Right glute.
Tailbone.
Pubic bone.
Left front hip.
Left outer hip.
Left glute.
Pelvic floor.
Navel.
Lower back.
Right side ribs.
Left side of ribs.
Space between the ribs.
Light touch of awareness.
Feeling center of chest.
Right side chest.
Right shoulder blade.
Right upper arm.
Forearm.
Right hand.
Thumb.
Index finger.
Middle finger.
Ring.
Pinky.
Right wrist.
Elbow.
Armpit.
Center of chest.
Right side chest.
Left side chest.
Left shoulder blade.
Left upper arm.
Forearm.
Hand.
Thumb.
Index finger.
Middle finger.
Ring.
Pinky.
Left wrist.
Elbow.
Armpit.
Hollow throat.
Face of skull.
Both ears.
Jaw.
Space between the upper and lower teeth.
Tongue.
Tip of tongue.
Both cheeks.
Eyes.
Right temple.
Left temple.
Eyebrow center.
Top of head.
Back of head.
Whole spine.
Pelvic floor.
Right hip.
Thigh.
Lower leg.
Foot.
Big toe.
Right second toe.
Breath so soft.
Third toe.
Fourth.
Fifth toe.
Right ankle.
Knee.
Inner groin.
Navel point.
Left hip.
Thigh.
Lower leg.
Foot.
Left big toe.
Second.
Third toe.
Fourth.
Fifth toe.
Left ankle.
Knee.
Inner groin.
Both legs.
Feet.
Toes.
Both arms.
Hands.
Fingers.
Torso front and back.
Face and head.
Whole spine.
Whole body.
Infinite awareness.
Moving through.
The whole body.
Bring your attention to your natural breath without changing it.
And allow the inhale to begin at the space below the belly button.
Move under pelvis,
Up back of spine.
Over head to tip of tongue.
Exhale,
Tip of tongue down the front of the spine.
Back to the space below the belly button.
Your natural breath and awareness is creating a circle of energy within.
It's called the microcosmic orbit.
From below the belly button,
You inhale,
Trace the breath under pelvis,
Up the back of the spine,
Overhead to tip of tongue.
Exhale,
Tip of tongue down the front line of the spine to the navel below the belly button.
Continue.
The breath is tracing the microcosmic orbit.
Inhale from below belly button under pelvis,
Up back of spine,
Over crown to tip of tongue.
Exhale from tip of tongue down the front line of the spine back to below the belly button.
Now releasing the breath and that technique.
And seeing the spine as that column of luminous crystalline light like a quartz crystal.
And how the energetic spine moves beyond tail,
Feet into the earth,
Beyond crown of head,
To the sky into the heavens.
And bringing your attention to the root,
The pelvic floor with the red color,
The root chakra or energy vortex.
And bringing your attention to the navel,
An orange color filling lower back,
The space between the ribs,
Solar plexus,
Yellow.
The center of the chest,
The heart,
Green.
Hollow of throat,
Blue.
Blue to the ears,
Third eye,
The space in between the eyebrows,
Violet and purple.
Encompasses the brain as well.
Head,
Crown,
White.
Now adding Sanskrit names,
Crown,
White,
Sahas,
Third eye,
Violet,
Anya,
The brain.
Throat,
Vashuti,
Blue,
The ears too.
Heart,
Anahata,
Green,
The arms and hands.
Solar plexus,
Manipyora,
Yellow,
The digestive organs.
Sahasrara,
Orange,
The navel and the pelvis.
Mula dahara,
The root,
Red,
Down the legs and the feet.
Mula dahara,
Red,
Sensing all the nerves that activate the nervous system at the root.
Swadhisthana,
Orange,
The reproductive organs.
Manipyora,
Yellow,
The digestive organs and the pancreas for digestion.
Anahata,
Green,
The thymus at the sternum for immunity.
Vashuti,
The thyroid for metabolism.
Anya,
The pituitary gland,
Regulating hormones.
Sahasrara,
The crown,
Penile gland,
Regulating hormones.
Allowing that white color to fill the spine.
And sensing your energetic field,
Your aura.
Like a shower of all the colors of the rainbow and the universe.
Sealing you in protection,
Vitality and luminous presence.
Merge into the silence,
Stillness.
And in the silence,
Stillness,
You have entered the domain of grace.
Feel the mind,
Body,
Heart,
Energy and spirit purified.
Acknowledge the healing that's happening past,
Future and now.
Feeling your body lying on the floor,
The earth holding you.
Allow your inner ear to expand and your senses will slowly begin to externalize.
Whole body receptive to bliss.
And allowing your breath to slowly begin to deepen.
And your breath moving through the whole body.
And you'll just start to wake up slow.
And some of you might be moving your body slow,
However you'd like.
You might stretch or wiggle,
Hug the knees in.
And eventually you'll just make your way to a fetal position to the right.
There's no rush.
And you'll slowly start to make your way up to a seated position when you're ready.
There's no rush.
You have a little bit of time.
We're going to practice palming.
So you'll rub your hands together to start to bring some energy into your hands,
Some presence,
Breathing.
And then you'll cup the eyes.
You might just breathe in the eyes or you can massage the eyebrows,
Temples,
Jaw.
And take a full breath in,
Whatever you're doing,
Wherever you're at.
Full breath out.
And then we'll rub the hands again.
And you can do your eyes again or we'll place the palms to the soles of the feet.
Just grounding your energy.
Breathe in.
And breathe out.
Good.
And then hands to the heart.
Exhale.
Let's chant the sound of Aum.
Breathe in.
And then we'll chant the Arabic equivalent of Aum.
It's Hu,
H-U.
Breathe in.
And then on your next exhale,
It'll be like an audible whisper of Hu and you're going to drop into the heart.
Thumbs to the eyebrow center,
Honoring these healing traditions,
The collective consciousness,
The sacred space shared.
We say Namaste.
And then we do Eagle Mudra.
So right hand to the heart,
Then left hand on top.
And then you cross the right thumb over.
The fingers spreading are like the wings of the heart.
Jai.
It means celebrate,
Praise,
The flow that guides you,
Whether it's your practice,
Your spirit,
Your life.
May you follow with the guidance effortlessly.
We say Jai O Flow.
Jai O Flow.
Thank you.
