Hi this is Janee and welcome to Yoga Nidra Nikon.
Take a moment to find a comfortable place to lay back or lay down.
This might be in a recliner,
In your bed,
Or on a yoga mat.
And as you settle in,
Begin to feel your body on the surface that you are on.
And as you lay back,
I invite you to find a way to get even more comfortable.
Pulling in a blanket,
A pillow,
Or offer your body a bit of movement as you begin to connect closer to the ground.
Soften your gaze or close your eyes.
Relax your forehead and jaw.
Bring your awareness to your breath.
The inhale and the exhale.
Allow the outside world to drift and fade away as you turn inward.
And aside from my voice,
Turn your right ear away from the sounds outside of yourself.
And then do the same for your left ear.
Turn away the sounds outside of yourself.
Connect back to your breath.
Connect to the natural rhythm of the breath and the natural rhythm of the now.
As you feel the inhale and exhale,
Enter and leave your body.
Focus on the nourishment the breath offers.
An oxygen infusion,
Nourishing every cell in your body.
Be with the rise and fall of your chest and belly.
And notice what's happening within your body.
Fill into sensations,
Images or feelings that may arise.
Begin to breathe in through your left nostril and out your right nostril.
Even if you can only imagine doing so.
In through your left nostril and out of your right nostril.
Breathe this way a couple more times.
In through the left nostril and out of the right nostril.
Let that go and take a few natural breaths.
And switch to breathing through your right nostril and out of your left nostril.
Again,
Even if you can only imagine doing so.
In through your right nostril and out from your left nostril.
Breathe this way a couple more times.
In through the right nostril and out of the left nostril.
Take a few natural breaths.
And as you breathe,
Feel your body.
Be with your body.
Be with what is happening in your body.
If your mind is busy,
Come back to your breath,
Your body or the present moment.
Breathe.
Feel your feet and your body melt towards the ground.
And as you connect closer to the earth,
Listen to today's intention.
You can repeat it in your head if you'd like or just listen.
I appreciate my capacity to do the work.
I have been created to connect.
I acknowledge the fact that I am part of a team that is seen and unseen.
I bring gratitude to my strength and stamina to participate in the life I am creating.
I appreciate my capacity to do the work.
I have been created to connect.
I acknowledge the fact that I am part of a team that is seen and unseen.
I bring gratitude to my strength and stamina to participate in the life I am creating.
I appreciate my capacity to do the work.
I have been created to connect.
I acknowledge the fact that I am part of a team that is seen and unseen.
I bring gratitude to my strength and stamina to participate in the life I am creating.
Bring awareness to the top of your head,
The center of your forehead,
The right eyebrow,
The left eyebrow,
The whole right eye,
The whole left eye,
Bridge of the nose,
Tip of the nose,
And both nostril flares.
Bring your attention to the right cheek,
The right ear,
The right jawline,
And the chin.
Left jawline,
Left ear,
Left cheek,
Upper lip,
Lower lip,
All of the top teeth,
All of the bottom teeth,
The tip of the tongue,
Base of the tongue,
Underneath the tongue,
Inside of the right cheek,
Inside of the left cheek,
Throat center,
Back of the neck,
Back of the head,
And bring your awareness to the whole head,
All of the parts,
All of the pieces that make up your whole head.
Imagine that you have a person standing right in front of you.
This can be anyone.
Go with the first person that comes to mind.
Take a moment to see their face and body in your mind.
Look into their eyes as if they are right in front of you.
And ask yourself this question.
What have I received from this person?
What have I received from this person?
Allow what comes to you to come.
Nothing forced.
All natural.
Then ask yourself,
What have I given to this person?
What have I given to this person?
And again,
Allow what naturally arises to arise.
No need to search or dig.
And the last question for this person is what troubles and difficulties have I given this person?
What troubles and difficulties have I given this person?
This might feel uncomfortable.
Notice if the uncomfortable is tolerable.
Notice if you can be honest with yourself here.
And take a deep breath.
And let it go.
Allow this person to fade away.
And come back to your breath.
Feel your body.
What is happening?
Images,
Feelings,
Memories.
Allow it all to be here.
You do not have to fix it,
Label it or do anything with it.
Allow space for it to be here and be with your body.
Begin to bring awareness of the sounds outside of yourself.
Inviting them back into the right ear.
And then the left.
Feel your feet,
Your body and the connection they have to the ground.
With your tongue at the roof of your mouth,
Pressing forward into your front teeth.
Swallow three times.
Feel your fingers and toes.
And slowly begin to take in your surroundings.
Softly blink open your eyes.
And take a few moments to linger here.
As you sit with this energy.
Allowing everything to be just as it is.
Run your thumbs across your fingers as you notice sensation.
Allow a couple of breaths to fall out of your mouth.
Thank you for practicing with me today.
Namaste
