Hi,
This is Janee and welcome to Yoga Nidra.
Ho'oponopono.
Simply allow the body to get comfortable.
Lay back on pillows or cover with a blanket.
Be with what is happening in the body.
Breath,
Feelings,
Sensations,
Everything.
Notice it all and find a way to settle into comfort a little bit more.
This may be with softening the eyes or closing them.
It may be a little bit of movement,
An additional prop,
Or simply connecting to your breath.
Soften the body as you drop into a still point inside.
A place where you can listen,
Really listen,
And then let go of the noise.
Let go of the chatter.
Let go of doing.
Repeat the intention with me three times in your mind or just listen.
I love you.
I am sorry.
Please forgive me.
Thank you.
I love you.
I am sorry.
Please forgive me.
Thank you.
I love you.
I am sorry.
Please forgive me.
Thank you.
Bring awareness to the center of your forehead,
Front of the neck,
Right shoulder,
Elbow,
Wrist,
Right thumb,
Index finger,
Middle finger,
Ring finger,
Right little finger,
Wrist,
Right elbow,
Shoulder,
Front of the neck,
Heart center.
I love you.
I am sorry.
Please forgive me.
Thank you.
Bring awareness to your left shoulder,
Elbow,
Wrist,
Left thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Left wrist,
Elbow,
Shoulder,
Front of the neck,
Heart center.
I love you.
I am sorry.
Please forgive me.
Thank you.
Bring awareness to the center of the chest,
Right side of the chest,
Center of the chest,
Left side of the chest,
Center of the chest,
Navel,
Pelvic center,
Right hip,
Knee,
Ankle,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
Right ankle,
Knee,
Hip,
Pelvic center,
Left hip,
Knee,
Ankle,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
Left ankle,
Knee,
Pelvic center,
Navel,
Center of the chest,
Front of the neck,
Center of the forehead,
Heart center.
I love you.
I am sorry.
Please forgive me.
Thank you.
Connect to the breath.
Begin to breathe in the right nostril and out the left nostril.
Even if it is only in your mind,
Breathe in the right nostril and out the left nostril.
Repeat that four more times.
When that side is complete,
Switch to breathing in the left nostril and out the right nostril.
Breathing in the left nostril and out the right nostril.
Even if it is only in your mind,
Breathe this way four more times.
When that is complete,
Come to natural breathing,
Your own pace,
Your own timing.
And become aware of a circle of energy that represents love around your body.
Become aware of a circle of forgiveness around your body.
And become aware of a third circle,
One of gratitude around your body.
Allow your awareness to play with waves of energy melding,
Flowing and growing.
Breathe in through the nostrils and out of the mouth as if you are blowing through a straw.
Breathing in through the nose and out of the mouth as if you are blowing through a straw.
One more time in and out.
Quiet your mind.
Quiet your thoughts.
Deepen the stillness of your body as you feel into the energy of love,
Forgiveness,
And gratitude.
Tune into vibration,
Sensation,
And feelings.
Feel into the temperature of your body.
Focus on the temperature of the front side of your body.
The whole front side.
Feel into the temperature.
And then feel into the temperature of the back side of your body.
The whole back side.
Noticing temperature.
And begin to focus on the temperature of your whole body.
Whole body,
Whole body temperature.
As you breathe,
Sense into the weight of your whole body.
Heavy,
Soft,
Solid.
Stillness magnified.
Bring awareness to the center of the forehead and visualize a fish swimming in a pond.
The color gold,
Daffodils,
A garden gate,
A mountain meadow.
An apple tree.
Grapes growing on the vine.
A butterfly.
A yellow canoe.
A stone skipping across a lake.
The color green.
Dark,
Rich soil.
As you breathe,
Come back to the intention of today's practice.
Repeat it in your mind or just listen.
I love you.
I am sorry.
Please forgive me.
Thank you.
I love you.
I am sorry.
Please forgive me.
Thank you.
I love you.
I am sorry.
Please forgive me.
Thank you.
Bring awareness to your heart center.
Bring awareness to your whole body.
Notice easy,
Soft breathing.
Your chest as it rises and falls.
As it rises and falls with each breath.
Feet feeling light.
Head feeling light.
Fingers and toes softly starting to wiggle in a natural way.
A familiar way.
Feel into this earthbound connection of your body.
And if you would like,
Softly blink open your eyes.
Feel your body as you come back to awareness.
Linger here as long as you would like.
Thank you so much for practicing with me today.
Namaste.
