Welcome.
My name is Jen.
This is a yoga nidra to guide you through the energy within your body.
It is my privilege to guide you in this practice of Yoga Nidra.
Find a position that allows your body to feel completely supported.
Use your favorite blanket to cover yourself.
Rest on your back if that is comfortable.
Using blankets.
Bolsters or pillows beneath your knees or head.
If it is comfortable for you.
Close your eyes.
Perhaps using a soft eye cover.
Allow your hands to rest naturally with the palms facing wherever they feel at ease.
Give yourself the support that you need.
Take any final movements your body is asking for.
Notice if you can be 5% more comfortable here.
And then become still.
Know that if you need to move the body,
Do so mindfully.
And then return to stillness.
It will not impact your practice.
Note any desire or need.
To change your current experience.
The mind is observing the body resting.
No interference at all.
There's no judgment on the body resting.
That would be disturbing to the flow of prana.
Or life force energy.
Simply be the witness of your experience.
Present in this moment.
Present as a witness.
Now notice any sounds that make their way to your inner ears.
Far distance.
Close by.
Sound of your breath.
Sounds of the body.
Softly settling in.
Feeling the space around you.
There's nowhere to go.
Nothing to accomplish.
Nothing to fix.
Give yourself permission to be held by the surface that is supporting you.
Sense and feel the contact points of where the support meets your body.
And now allow yourself to be breathed.
Take a slow,
Full breath in.
And allow the exhale.
To happen with a gentle sigh.
Again.
Inhale the breath.
Exhale the breath.
One more nourishing inhale.
Gently falling into your natural rhythm.
Notice that the breath continues without your effort.
Life is moving through you.
Prana.
Life force energy.
Is already flowing.
Here we are simply observing what has always been present.
Take a moment now.
Without searching too hard.
And invite in your sun kelpa.
Also known as a heart's vow or heart's intention.
To arise for your practice.
Move your awareness deep inside the chest.
Under the breastbone.
To your heart space.
Perhaps it is a quality you wish to embody.
In I am statement.
You are choosing a way of being.
You are saying,
This is what I can come back to.
Over and over again.
This vow is an energy you align with.
And you can stand firmly upon it.
Sancalpa is a reminder of who you are.
If you have one,
You can use it here.
Or I welcome you to use one of the following.
I align with peace.
I am guided by divine energy.
I offer myself freedom.
Choose what resonates with you.
Repeat your intention three times silently.
Allow it to gently settle into your heart.
Like a seed placed into the rich earth.
Become aware of the weight of your body.
The density and volume of the body.
Beginning to yield to the ground.
Notice the back of your head on the earth.
And shoulders.
Arms.
Hands.
Upper back.
Middle back lower back.
Pelvis.
Legs.
Feel the earth completely receiving you.
There is nothing you need to hold.
The strength of the ground is holding everything.
With every exhale,
Allow another layer of effort to dissolve away.
Feel the body yielding.
Becoming just a little heavier.
While your awareness becomes lighter.
You are now invited to circulate your awareness to your right hand.
Sense and feel your right hand.
Allow energy to flow to each body part as it is called.
You may also repeat the name of the body part to help remain anchored to the guidance.
Thumb right hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Calm.
Back of the hand.
The whole right hand.
The whole right hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Armpit right side ribcage.
Waste.
Bye.
Knee.
Shin.
Calf.
Ankle.
Heal.
Sole of the foot.
Top of the foot.
Right,
Big toe.
Second toe.
Third toe.
Fourth toe.
Little toe.
Right leg from the toes to the hips.
Whole right leg.
Right arm from the fingers to shoulder.
Whole right arm.
Feel the entire right side of the body.
Entire right side of the body.
Entire right side of the body.
Bring awareness to your left hand.
Sense and feel your left hand.
Left hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
The whole left hand.
Palm.
Back of the hand.
Wrist.
Forearm.
Elbow upper arm.
Shoulder.
Armpit.
Left ribcage.
Waste.
Bye.
Knee Shin.
Calf.
Ankle,
Heal,
Sole of the foot.
Top of the foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Little toe.
Left leg from toes.
To the hip.
Whole left leg.
Left arm from fingers to shoulder.
Whole left arm.
Feel the entire left side of the body.
Entire left side of the body.
Entire left side of the body.
Now both legs together.
Right side and left side.
Both arms together.
Right side.
And left side.
Back of the body.
Front body.
Perimeter of the body.
Whole body.
Whole body.
Whole body.
Rest in the experience.
Sense and feel the energy coursing through your entire body.
Without changing anything.
Notice where the breath is most alive today.
This breath that is connected to your inner world.
Perhaps in the nostrils.
And the chest.
Ribs.
Belly.
Notice that each inhale arrives effortlessly.
Each exhale returns effortlessly.
The breath is a gentle tide.
Your body floats upon it.
Imagine that with every inhale.
Prana enters through the crown of your head.
And fills the body.
With warm light.
With every exhale.
That light spreads into every cell.
And every tissue of your being.
No forcing.
Simply allowing.
Receiving.
Softening.
Receiving.
And softening.
This warm light.
It's like a luminous river.
Flowing through the center of your body.
And the crown of your head.
Through the throat.
Your heart.
The solar plexus.
The pelvis.
To the base of the spine.
As you inhale.
The warm river flows.
As you exhale,
It spreads throughout your being.
Sensing.
Feeling the flow of energy as it moves through your body.
With each inhale.
And each exhale.
Notice there is no effort.
This life force knows how to move.
Allow yourself to trust this inner current.
If images arise,
Welcome them.
If sensations arise.
Welcome them.
If nothing seems to happen.
Welcome that too.
Everything belongs.
Warm light just like a luminous river flowing through the center of your body.
And the crown of your head.
Through the spine.
Warm river flows.
And spreads throughout your being.
Sensing and feeling the flow of energy as it moves through your body.
With each inhale.
In each exhale.
Imagine now roots extending from your body into the earth beneath you.
Anchoring you.
The earth offers steadiness.
Patience.
Belonging.
With every exhale.
Offer anything heavy.
Back into the earth.
Feel yourself releasing and becoming heavier and heavier.
Each exhalation.
Roots bring you deeper into the earth.
Legs are heavy.
Pelvis is heavy.
Torso is quite heavy.
Arms and shoulders heavy.
Your head is heavy.
Rooting down.
Sense and feel heaviness in the body.
You do not need to carry what no longer serves you.
The earth knows how to compost effort into wisdom.
Releasing.
Becoming heavier.
And heavier.
With every inhale now.
Draw nourishment upward through these roots.
Feel yourself receiving nourishment.
Through these roots that lift you.
Creating lightness in your body.
With each inhalation,
The body becomes lighter and lighter.
Light noose like a feather.
Floating and lifting upward.
Lightness in the legs.
Lightness in the pelvis.
Inus in the torso.
Lightness in your arms and shoulders.
Lightness in the head.
The whole body is so light.
White like a feather.
Lifting and floating.
The whole body is so light.
As if you could rise up gently.
If you're willing,
See what it may feel like to hold the heaviness of release.
And the lightness of nourishment at the same time.
What may it feel like to hold the heaviness of release?
And the lightness of nourishment.
At the same time.
Simultaneously holding these sensations together.
And now allow these sensations to dissipate.
And return to a soft,
Natural breath.
For some moments here.
Bring your kind awareness to the velvety dark space behind your closed eyelids.
Noticing images.
Colors.
Symbols.
People.
Sensations.
Scenes,
Or memories.
No attachment to these visions.
Just allow them to come and go.
Being present in this inner space.
I will suggest some images to you now.
Don't attach to these images.
Just allow them to appear and disappear.
Flowing current of a river.
Bright star.
Dawn of a new day.
The deep roots of an old,
Old tree.
Eagle light bulb.
Darkness.
A mirror.
Glowing candle.
Snowflake.
Energy of a small child.
Sailboat at sunset.
Red rose.
Again.
Flowing current of a river.
Bright star.
Dawn of a new day.
The deep roots of an old,
Old tree.
Eagle light bulb.
Darkness.
Mirror glowing candle.
Snowflake.
Energy of a small child.
Sailboat at Sunset red rose.
Red rose.
Red rose.
Bring your awareness to the center of your chest.
Imagine the breath moving directly through your heart.
Breathing in through the heart.
Breathing out through the heart.
With every inhale,
Receive.
With every exhale.
Offer.
Receive.
Offer.
Receive.
Offer.
Imagine your heart becoming spacious.
Warm.
Radiant.
Not pushing love outward.
Simply uncovering the love that is already here.
Allow this quiet light to spread through your shoulders.
Arms.
Hands.
That.
Belly.
Pelvis.
Legs.
Feet.
Nah.
Face.
Head.
Your entire body gently illuminated from within.
Gently illuminated from within.
Now release every image.
Release every technique.
Release every effort.
Simply rest.
Awareness awake.
Body deeply resting.
Breath breathing you.
Thoughts may come and go like clouds in the sky.
Nothing to follow.
Nothing to resist.
Simply witnessing.
Simply observing.
Not attaching.
Just being.
Spacious awareness.
Simply witnessing.
Finding this place.
The sacred space.
Of awareness.
Here you are not creating peace.
You are discovering and uncovering.
Peace that has been waiting beneath.
The movement.
Rest here for some moments more.
And I will return to you.
Returning your awareness to your quiet breath.
Returning your awareness to your sankalpa or heart to bow.
Whatever words arose earlier.
Repeat them three times with quiet confidence.
Notice how they feel now.
And they are not words is.
Something to strive for.
That is something that is already unfolding within you.
Allow the core of who you are to hear your intention.
Plant it deeply into your open heart.
Become aware once again of your natural breath.
Inviting the room you're in.
To return to you.
And the sounds nearby.
The temperature of the air upon your skin.
Sense and feel the support beneath your body.
Invite gentle movement into your fingers.
Your toes.
Perhaps your wrists and ankles.
Offer yourself a deeper breath in.
Stretch now if your body asks for it.
Honoring any transitions that you make.
You are welcome to remain resting as you are.
Or if you're ready to return to your day.
Slowly moving from your place of stillness.
Perhaps rolling to your side.
Whatever you decide.
You're invited to bring your hands to your heart.
Notice that the breath is still here.
Breathing you.
The current of prana is here.
The peace you cultivated has not disappeared.
Travels with you into every conversation.
Every step.
Every act of kindness.
Every ordinary moment.
May you move through your day remembering that you are not separate from all of life.
You are life.
Breathing.
You are life.
Take one final slow breath in.
And a complete breath out.
Acknowledge where you've come from.
And thank yourself for being here.
I thank you for joining me.
Peace be with you.
