Hi,
This is Janae and welcome to Yoga Nidra Confidence.
Grab a pillow,
A blanket,
And begin by laying down on your back.
As you settle in,
Begin to focus on the comfortable places in your body.
Make any adjustments as you focus on spaciousness,
And take more space if your body needs to.
And as you connect to your breath,
Notice the gentle arms of the planet holding you in place,
Propping you up in wholeness,
And draw your body closer to that.
Come back to the breath and begin to take two sips of air through the nostrils,
And exhale one long exhale from the mouth.
Two sips of air in,
And exhale long from the mouth.
Breathe a couple more times in this fashion.
And repeat today's intention in your mind,
Or just listen.
I open the door to peace,
Strength,
And direction,
As I reconnect to my own vibrancy and courage.
I keep a positive outlook.
I am enough.
I open the door to peace,
Strength,
And direction,
As I reconnect to my own vibrancy and courage.
I keep a positive outlook.
I am enough.
I open the door to peace,
Strength,
And direction,
As I reconnect to my own vibrancy and courage.
I keep a positive outlook.
I am enough.
Take a deep breath in and let it go,
And bring your awareness to your heart center,
Throat center,
Brow center,
Top of the head,
Back of the head,
Back of the throat,
The left ear,
Right ear,
Right cheek,
Left cheek,
Bridge of the nose,
Tip of the nose,
Left nostril flare,
Right nostril flare,
Top lip,
Bottom lip,
Tip of the tongue.
Release the muscles of the whole tongue,
Roof of the mouth,
The space under the tongue,
Throat center,
Heart center,
The heart,
Both lungs,
The right side of the chest,
Left side of the chest,
The soft part of the belly,
Lower back,
Mid back,
Upper back,
Right shoulder,
Upper arm,
Elbow,
Lower arm,
Right wrist,
Palm of the hand,
Top of the hand,
Right thumb,
Pointer finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Right wrist,
Lower arm,
Elbow,
Upper arm,
Right shoulder.
Bring awareness across the clavicles to the left shoulder,
Upper arm,
Elbow,
Lower arm,
Left wrist,
Top of the hand,
Palm of the hand,
Left thumb,
Pointer finger,
Middle finger,
Ring finger,
Little finger,
Top of the hand,
Palm of the hand,
Left wrist,
Lower arm,
Elbow,
Upper arm,
Left shoulder,
Heart center,
Navel center,
Lower back,
Right glute,
Left glute,
Right hamstring,
Back of the right knee,
Calf,
Right ankle,
Sole of the foot,
Top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
Top of the foot,
Right knee,
Right quad,
Right hip,
Lower back,
Left glute,
Hamstring,
Back of the knee,
Ankle,
Sole of the left foot,
Top of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
Top of the foot,
Shin,
Knee,
Left quad,
Pelvic bowl,
The whole spine,
Back of the head,
Top of the head,
Brow center,
Both eyes,
Chin,
Heart center,
The inner spark of the heart center.
Feel into the energy of the heart center.
Begin to expand the energy of the heart throughout the whole body.
Expand the energy of the heart to the arms,
Legs,
Fingers,
Toes,
And head.
Breathe into the heart center.
Exhale as the energy of the heart expands throughout the whole body.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
Begin to expand the heart energy beyond the borders of your body.
Every inhale tapping into that heart energy.
Every exhale extending beyond the borders of your body.
Waves of energy reaching out into a borderless expansion.
Dissolve into the waves and feel your body floating,
Dissolving,
And expanding into space.
Keep the connection to the heart center and as your heart beats,
Feel the expansion of that heart energy.
A never-ending source of love,
Peace,
And warmth.
Love,
Peace,
And warmth radiating out beyond the borders of your body.
Stay with this warm,
Inviting energy as you float,
Dissolve,
And expand into space.
Begin to bring in colors,
Colors of vibrating heart energy,
Colors of expanding waves of heart energy,
Colors of the backdrop of silence.
Deepen your breath and come into the seat of your heart,
Your soul.
Visualize the richness of color here in this place.
As you breathe,
Visualize the borders of your physical body,
An outline of color around your physical body,
Grounded and supported,
Acceptance,
Love,
Peaceful,
Whole and perfect.
Visualize the colors of the energy of your whole body,
The color of groundedness,
The color of support,
The color of acceptance,
Love,
Peace,
Whole and perfect,
Vibrant,
Joy,
Lovable,
Worthy.
As I come back to our intention,
You can repeat these words in your mind or just listen.
I open the door to peace,
Strength,
And direction as I reconnect to my own vibrancy and courage.
I keep a positive outlook.
I am enough.
I open the door to peace,
Strength,
And direction as I reconnect to my own vibrancy and courage.
I keep a positive outlook.
I am enough.
I open the door to peace,
Strength,
And direction as I reconnect to my own vibrancy and courage.
I keep a positive outlook.
I am enough.
Seep into the feelings of lightness,
Fully immersed in your body.
Fully immersed in your body.
Welcome well-being into your awareness,
Soft,
Attentive.
Allow and be with a gentle rise and fall of your chest as you breathe.
Begin to reflect the body's sensations compared to the beginning of your practice.
Lay a hand on your heart or your belly and ask yourself,
What is the most important thing to me right now?
What is the most important thing to me right now?
Listen to any messages that your body shares with you.
Take a deep breath.
Slowly blink open your eyes and reorient yourself to your space.
Linger as long as you would like in the energy of your body.
Thank you for practicing with me today.
Namaste.
