Hello and welcome to a yoga nidra session.
My name is Jana Romer and it is such a pleasure and honor to be here with you today.
The practice I will guide here today is titled Allow Yourself to Be.
To get yourself set up for this practice,
You'll want to go to a space where you can lay down on your back.
You might want to have a pillow,
A bolster,
An eye mask,
And turn your lights down low.
When we work with the chemical body,
You want to have the lights down low because it signals melatonin,
Or an eye mask can do the same,
And melatonin is an important chemical to set you up for all the rest of the healing chemicals to come.
As you get yourself settled,
Ensure that your room is safe and that you won't be interrupted.
Now I want to remind you that you've got nowhere to go and nothing to do,
But be here now.
Lay yourself down on your back,
Arms by your side and legs outstretched.
You can allow your palms to face up or slightly in to your body.
Your toes can fall out to either side.
Begin by cycling a long,
Deep breath all the way in to your belly.
And let this one go out through your mouth.
As you breathe deeply into your body,
Notice the sounds in your environment.
Let your ears move from the traffic or the birds or the kids in the other room,
Whatever it is.
And allow that to be a reminder that you're here in the practice.
Cycle another big breath all the way in to your body,
Feeling your belly and softening your pelvic floor.
And as you exhale,
If you haven't already done so,
Close your eyes.
One last generous breath in and out.
This time,
As you exhale,
Give in to the forces of gravity.
And allow yourself to be held and cradled by our sweet Mother Earth.
And then gently bring your lips to close and rest the tip of your tongue on your upper palate right behind your upper teeth.
Feel the sensation of breath coming through your nose.
And allow your breath to become effortless.
Observe any sensations,
Any shifting awareness.
And give yourself a moment to allow yourself to just be.
And you've got nowhere to go and nothing to do but be here.
To be here with a generous expression of presence.
And you give thanks for the opportunity to be.
And allow the feeling of gratitude to grow.
Until you feel gratitude swelling inside of you.
And it's here we begin the practice of yoga nidra.
Take a moment to welcome yourself.
Really welcome yourself here.
Begin to listen for an intention to arise from within.
Perhaps if you have a sankalpa,
You can use that here.
And you transform this intention into a short sentence that begins with the pronoun I.
And what follows is in positive language in the present moment.
I am here,
For example.
If nothing is arising,
Feel free to say I am.
And you repeat your intention three times with your whole heart.
And as you feel complete repeating your intention,
Move your felt sense of awareness to the back of your heart.
Every time I name a body part,
You'll move awareness to that body part.
From your heart,
Travel to your brow center.
And from your brow center,
Catch your next inhale and travel felt awareness to the space between your ears.
And as you exhale,
Travel awareness back to your brow center.
And draw this pathway from brow center to midbrain and midbrain to brow center.
And then travel back to your heart.
Bring a felt sense of awareness to your right temple.
And back to your heart.
To your right cheek.
And back to your heart.
To your right shoulder.
And back to your heart.
Travel that awareness to the outer curvature of your right ribs.
And back to your heart.
Your right thigh.
And your right ankle.
Feel the whole entire right side of your body now.
Then move to your left ankle.
Feel the awareness fill your left ankle.
And then return to your heart.
Your left thigh.
And back to your heart.
The outer left ribs.
Back to your heart.
The left shoulder.
And return to your heart.
Left cheek.
And back to your heart.
Left temple.
Return to the heart.
And the midbrain,
The space between your ears.
And then feel the entire left side of your body.
Your whole left side.
From your heart out to all sides.
All points to the left.
Travel from your midbrain back to your heart.
And then back to your brow center.
And feel your whole entire body simultaneously.
Feel your whole body now.
Feel into the space behind you.
Down into the earth.
Feel into the space above you.
And allow yourself to feel the heaviness of your being.
As you feel into the earth again.
Feel into the space below you again into the earth.
And notice any heaviness.
And allow yourself to feel heavy.
And let that heaviness go.
As you begin to again feel into the space above you.
And allow yourself to feel lightness.
Effervescent lightness.
As you connect to the space above.
And you come back to neutral in the center.
And then feel all the way out to the right.
Like six feet outside of your body.
And shift and feel all the way out to the left.
And again like six feet outside of your body.
And make your way back into your heart.
And then feel out beyond the soles of your feet.
And feel out beyond the crown of your head.
And then as you come back into your heart.
Allow yourself to feel in all directions simultaneously.
So that you're building this orbital awareness of all directions all around you.
You can spend time exploring always orbital awareness.
You at the center of the orb.
As you situate yourself at the center of this orb.
Begin to pendulate between expansion.
Expanded spacious awareness.
And contraction.
This super contracted tiny little spot.
In a tiny space of your heart.
And then in your own time and in your own way.
Allow your awareness to expand.
Next time you move into the energy of expansion.
Feel up almost as if it's water evaporating towards the sun.
This upward flow.
Which is then met with a downward flow.
Like the rain is pouring down on you.
And then pendulate between this rise of energy.
And this fall of energy.
As the life force,
The energy rises up.
And falls back down towards you.
As you imagine this purification taking place.
Clearing,
Sweeping,
Cleansing.
And as you rise some things just evaporate away.
And as you fall some things are just given back to the earth.
Until you find yourself somewhere in the middle.
In this feeling of lightness.
Almost as if you are floating.
And you feel your whole entire body coming together.
In this beautiful glowing light.
Every natural effortless breath coming and going.
Is a purification process.
As it sweeps into your body you're being flooded with the most incredibly pure oxygen.
And as you're exhaling you're releasing any toxins or anything that you're ready to let go of.
And as you're doing so your body begins to gently rearrange itself in the sweetest,
Softest,
Subtle reconfiguration of your pranic lines.
Your energy centers.
The flow of your life force.
And all of it comes into alignment with that flash of light.
That's been with you from the moment of conception.
Do nowhere to go but witness this realignment with Source Self.
This inner genius.
And your inner healer.
And in this spacious awareness.
You practice the art of allowing.
Whatever arises to arise.
It's all.
Make your way to the base of your heart.
And if possible to bring awe and wonder or gratitude to this moment.
And bring back your intention.
Repeating it again three times.
And welcome yourself here now.
As you feel your whole entire body all together.
As the practice of Yoga Nidra is now complete.
You can slowly begin to deepen your breath.
And bring the tiniest movements into your body.
Maybe your tongue.
A little ripple in your spine.
A twist of your wrist or toes.
And if a spontaneous primal stretch wants to unfurl,
Let it happen.
And eventually roll over to one side or the other.
And as you come into the fetal position where your knees come nice and close to your chest.
And turn your heart to the earth.
And give yourself a sweet hug.
Before rising back to your seat.
And as you come to your seat,
Keep your eyes closed.
Feel your body.
And your heart and your mind.
And if you enjoy what you feel here and would like to visit this feeling more often.
Sit up a little taller.
And give a quiet nod of respect to the inner genius within you.
You can bring your palms together.
Thank yourself for practicing.
Thank you for practicing,
For joining me here today.
