Hi,
This is Janae and welcome to Yoga Nidra,
The 10th Gate.
I encourage you to find a soft place to lay your body down,
Bringing in pillows or blankets,
Whatever you need to find comfort,
And begin to find yourself slipping into the soothing arms of the earth.
Settle into your breath,
Breathing in and out naturally,
And on your next inhale,
Breathe in,
Hold the breath at the top for a second or two,
And slowly exhale out your mouth.
Inhale,
Hold,
Exhale slowly.
Inhale,
Hold,
Exhale slowly.
Expand your body to create more comfort,
More space,
And more settling.
Allow the sounds around you to fade into the background as you draw your senses inward.
Inhale,
Hold for a couple of seconds,
And release the breath.
Soften the muscles and the bones of your body.
Soften or close the eyes,
And begin to feel the weight of your head,
Shoulders,
Back,
Hips,
And heels.
Repeat today's intention in your mind with me,
Or just listen.
I am embodied,
Illuminated,
And devoted,
And trust the path that has sent me here.
I am embodied,
Illuminated,
And devoted,
And trust the path that has sent me here.
I am embodied,
Illuminated,
And devoted,
And trust the path that has sent me here.
Bring awareness to your mouth,
Upper lip,
Lower lip,
Upper teeth,
Lower teeth,
Tip of the tongue,
Base of the tongue.
Soften the whole tongue.
Shift awareness to the inside of the right cheek,
Inside of the left cheek,
Roof of the mouth,
Inside of the top lip,
Inside of the lower lip.
Swallow right eye,
Eyelid,
Eyelashes,
All the muscles behind the right eye.
Bring awareness to the whole right eye.
Left eye,
Eyelid,
Eyelashes,
Muscles behind the left eye,
The whole left eye.
Bring awareness to both eyes at the same time.
Right ear,
Folds of the outer ear,
Earlobe,
Right inner ear,
Left ear,
Folds of the outer ear,
Earlobe,
Left inner ear,
Both ears at the same time.
Right nostril,
Left nostril,
Pelvic center,
Tailbone,
Third eye center.
Begin to breathe as if you can pull your breath into and out of the brow center.
Breathe in nine,
Breathe out nine.
Breathe in eight,
Breathe out eight.
Continue to breathe this way all the way down to zero.
Wherever you are in that count,
Let it go.
Bring awareness to the sensations and feel of energy in the third eye region.
Luminescent white lightning,
The light that generates all other elements.
Begin to breathe in the left nostril and out the right nostril,
Just using your mind.
Breathe in the left nostril and out the right nostril.
And do that one more time.
And then shift to breathing in the right nostril and out the left nostril.
Breathe in right nostril and out left nostril.
And do that one more time.
Begin to breathe normally through the nose and exhale softly and slowly from the mouth.
Consciously unwind the body.
Deepen and sink into the floor.
Subtly observe your body's energy.
Tingling,
Sensation,
Body temperature,
Images or feelings.
In your mind,
Watch as the sensations shift and change in your body.
Notice as sensations rise and diminish or sustain.
Allow your attention to drift and feel and sense.
Meet your body without judgment in the present moment as you anchor back into the breath.
Breathe in and out gently and purposefully.
Soften the eyes into a deep blue ocean as you find yourself a wave.
Rising up out of the ocean and falling back into the ocean.
Continue to breathe with a steady rise and fall of the wave in this deep blue ocean.
Reach for the sky as you rise and softly dissolve back into the vast expansion of ocean as you fall.
I am embodied,
Illuminated and devoted and trust the path that has sent me here.
I am embodied,
Illuminated and devoted and trust the path that has sent me here.
I am embodied,
Illuminated and devoted and trust the path that has sent me here.
Slowly begin to move your head side to side as you find yourself back cradled by the soothing arms of the earth,
The ground of existence.
Here in this present moment,
Still breathing,
Just be.
Open the ears to the sounds of your room.
Open your nose to the smells.
Softly blink open the eyes.
Feel your body,
Your fingers,
Toes,
Wrists,
Ankles.
Add a stretch if you would like as you reawaken your body.
Linger and savor these twilight sensations for as long as you would like with clarity,
Clear vision and trust in your path,
Your path of embodied illumination.
Thank you so much for practicing with me today.
Namaste.
