Hello and welcome to this yoga nidra practice.
Please assure that you are in a quiet space.
Set yourself up in the most comfortable position possible.
Support your head and neck.
Maybe you'll put a bolster or a pillow or a rolled up blanket underneath your knees to support your back and your legs.
Perhaps you'd like to place a light eye cover to block out the light.
And cover yourself with a blanket,
Maybe to keeping yourself really warm because the body temperature will lower in this practice as you become more relaxed.
Take the time to set yourself up in the best way possible.
And ideally once you find your position you stay in stillness for the duration of the practice.
However,
It's most important that your body feels safe and comfortable so if you need to move or readjust at any time please feel free to do so.
You may find that you kind of drift off and come back and that's totally normal.
If you find that you're falling asleep don't fight it,
Just let your body and mind do what it needs to do.
This is a practice of letting go and surrender.
Coming into the part of you that is just as is.
The one who just is,
The one who is being rather than the one who is doing.
And a little bit later in the practice I will invite you to create your sankalpa.
That's your healing intention for the practice.
And your sankalpa comes from deep within,
It's not something material.
And usually it's something to counter an old story you may have been working with probably since childhood.
So just for example you want your sankalpa to be a short,
Clear and precise sentence and you want it stated in the present so that it's happening now and starting with the word I.
So the universe knows that you're talking about you.
So examples,
I am worthy,
I am infinite,
I am love,
I am strong,
I am healing,
I am lovable.
And don't worry about it too much now when I prompt you to create your sankalpa it will come to you,
You'll know what to do.
And if nothing comes that's okay too.
There's no way that this should be,
It's just what is.
Making any final adjustments with your body.
And start to take a few deep breaths in through the nose and out through the mouth.
At the end of the exhale allow your jaw to stay soft.
Allow your face to start to become soft.
And now feel your body laying down on the ground.
Allow your body to stretch out and take up as much space as feels good.
Feel all the points of your body that are touching the ground or maybe touching props.
And stay with your breath.
Start to bring your breath into your belly so when you inhale you'll feel your belly gently expand and when you exhale feel your belly softening.
Just count a few breaths,
Belly expanding,
Belly softening.
Take a moment to acknowledge for yourself that you are in a safe space physically,
Energetically,
Emotionally and it's safe to feel whatever you need to feel in this practice.
No matter if you fall asleep or you stay awake you will receive whatever healing you need just by being here.
Staying with your breath start to bring your awareness to all your senses noticing what you hear,
Noticing any smells,
Maybe there's a taste in your mouth.
Notice what you're feeling physically and emotionally.
And bring your awareness to your intuition,
That gut feeling,
That place where you just know.
And begin to feel your energy flowing through your body.
Feel your energy emanating from your body.
Feeling that exchange between your energy and the space around your body.
And feeling that energy exchange is one of love and safety.
Now feel all the points of your body at the back of your body as they touch the floor and allow these points to become heavier.
Notice the place where the backs of the heels and the backs of the legs touch the floor.
Feel the buttocks resting into the floor.
Sense your upper back and shoulders sinking into the floor.
Feel the back of the head and the neck and allow your entire back body to become heavier and heavier.
Feeling everything dissolving like sand into the earth underneath you.
And now see and feel an emerald green light at your heart center.
See and feel a warm emerald green light at your heart center.
As you breathe deeply,
Allow this emerald light to expand out from your heart center.
Feel it surround your whole body.
And as you exhale that healing light sinks back into the center of your heart,
Melting tension from all levels of your being.
And now follow that emerald light,
See it and feel it expanding and softening with each breath.
On your next exhale,
Allow yourself to let that light go.
Just come back to your natural breath.
And from this deep peaceful state,
We move on to your sankalpa,
Your healing intention for this practice.
So stay with your breath and begin to listen deeply to that quiet voice within.
Ask yourself,
What healing do I need at this time?
And allow your sankalpa to well up from deep within.
Examples again,
I am brave,
I trust my intuition,
I am worthy.
Once you have your sankalpa,
Allow yourself to really feel the truth of it.
And to know that this sankalpa has always been your truth,
You just need to remind yourself.
Then repeat it to yourself silently three times repeating it with energy and with emotion so that you activate it within your entire being.
And now we'll move on to the rotation of consciousness.
I will say the different body parts,
You'll bring your full attention to that part and you'll feel that part deeply.
And it's okay if you don't feel every single part.
And also feel that your sankalpa is being implanted within each body part.
Beginning with the right hand thumb,
Feeling deeply that right hand thumb,
Right index finger,
Middle finger,
Ring finger,
Pinky finger.
Now feel the tips of the fingers and the thumb and flow down the fingers into the palm of the hand,
The back of the hand,
The right wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Underarm,
Right side rib cage,
Right side waistline,
Right hip,
Thigh,
Knee,
Shin,
Right ankle,
Top of the right foot,
The right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
The sole of the right foot.
And now feel the entire right side of the body.
Feel the entire right side of the body and flow over to the left hand thumb,
Left index finger,
Middle finger,
Ring finger,
Pinky finger.
And feel the tips of the fingers and the thumb and flow down the fingers into the palm of the hand,
Back of the hand,
The left wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
The underarm,
Left side rib cage,
Left side waistline,
The hip,
Thigh,
Knee,
Shin,
Ankle,
Top of the left foot,
The left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
And the sole of the foot.
And now feel the entire left side of the body.
Feel the entire left side of the body.
And now bring your attention to the sole of the right foot and the sole of the left foot.
And now feel both souls together.
Feel the right calf,
The left calf,
And now both calves together.
Back of the right knee,
Back of the left knee,
The backs of both knees together,
Back of the right thigh,
Back of the left thigh,
The backs of both thighs together.
Feel the right side buttock,
The left side buttock,
And the entire buttocks together.
Now feel the lower back,
Middle back,
Upper back,
And feel both shoulder blades together.
And now feel your entire spine.
Feel the back of the neck,
Back of the head,
Feel the forehead,
Both eyebrows,
Both eyes,
The space between the eyebrows,
Both nostrils,
The entire nose,
Both lips.
Feel the upper gums and teeth,
The lower gums and teeth,
The entire jaw,
The entire tongue,
The roof of the mouth,
The floor of the mouth,
And then out to both cheeks,
The chin,
The front of the neck,
Both sides of the chest,
Both lungs,
And the heart center.
And now feel all the internal organs,
All the bones,
Blood,
Tissues,
Muscles,
All the skin surrounding the entire body and every single hair.
And now feel the entire body,
Complete awareness of the entire body.
And on your next exhale,
Allow your entire body to sink down deeper into the earth.
Allow your body to fall asleep while your mind stays aware.
Now become aware of your breath.
Just become aware of your natural automatic breath.
Feel your body filling as you inhale and emptying as you exhale.
Now bring your focus down to the base of the spine.
And when you inhale,
Feel that you're inhaling up the back of the body to the top of the head.
And when you exhale,
You'll exhale down the front of the body,
Back down to the tailbone,
Looping underneath and around,
Inhaling up the back of the body,
Exhaling down the front of the body.
And letting that breath go,
Coming back to your natural breath.
And now allow yourself to feel the following emotions and experiences.
And if you're not sure about a particular emotion or experience,
Just imagine what it might feel like for you.
Remembering that you are safe and you're always in full control of your journey.
Now remember a time when you reacted to a situation before taking the time to think about it.
Remember a time when you reacted to a situation before taking the time to think about it.
Remember how that felt for you.
And notice if you felt that reactiveness somewhere in your body.
And now remember a time when you were able to take a step back from a situation and think before responding.
Remember a time when you were able to take a step back from a situation and think before responding.
How did that situation feel for you?
And did you feel that somewhere in your body?
Now remember a time when you were hard on yourself.
Remember a time when you were hard on yourself.
How did this feel for you?
And where did you feel that in your body?
Now remember a time when you were able to offer yourself love and compassion.
Remember a time when you were able to offer yourself love and compassion.
How did this feel for you?
And where did you feel it in your body?
On your next exhale allow yourself to let all that go.
Come back to your natural breath.
And now visualize and feel the following images as I say them.
You can imagine they're being projected on the inside of your forehead.
Two eagles facing each other.
A rainbow after a rainstorm.
A crystal clear lake.
A leopard in a tree.
A funeral procession.
The bright full moon.
Children playing in a park.
Colorful flags flying in the wind.
Tall ancient trees in a forest.
An empty bench in a park.
A cruise ship.
People dancing at a party.
Dogs playing.
The star filled sky.
The star filled sky.
The star filled sky.
Letting that go on your next exhale.
Continuing to stay with your natural breath.
Now go into the space between your eyebrows.
That space between your ears in the center of your head.
Your pituitary and pineal gland.
And feel the core of your third eye.
See and feel a warm white light coming from the core of your third eye out through the center of your forehead activating and awakening your third eye.
And now see and feel that warm white light flow down from your third eye center to your heart center.
And see that light radiating out through the front of your heart bringing healing and openness to your heart.
Now see and feel that light flow down to your navel center bringing whatever healing is needed to your navel and lower body.
And see that light flowing away on your next exhale.
You feel peaceful and deeply relaxed and you become aware that you are going on a journey into yourself.
Take in a long deep breath and when you exhale you find yourself in an old forest with tall ancient trees.
You take in the forest surroundings.
Feeling the air on your skin.
The earth underneath your feet.
Up ahead a certain tree stands out to you.
What does that tree look like?
You decide to make your way towards the tree.
When you arrive at your new tree friend you decide to take a moment to appreciate its beauty and wisdom.
Maybe you place your arms around it.
Maybe your third eye or your heart.
You breathe breathe deeply with the tree inhaling and feeling very grounded in this ancient beings presence.
You sit down by the roots and as you exhale you surrender and gently slip down the roots into the realm of the ancestors.
You feel very safe and connected in this realm and you immediately see a circle of beings who you know are waiting for you around a sacred fire.
You also know that these are your ancestors and they are always here for support and guidance.
All these beings are here with only the highest intention for you and all beings everywhere.
Your ancestors invite you into the center of the circle and telepathically they bless you.
What do they say?
Your ancestors want to share an important message with you for this time in your life.
You become very quiet.
You still your mind and they begin to softly chant your sankalpa to you.
You feel your entire being buzzing with this healing energy and recognition of your sankalpa.
You offer your ancestors gratitude for their constant support.
Maybe you've met them before.
Maybe this is the first time consciously.
They remind you that they are always here for support and they send you on your way gently back up the tree roots.
You take a moment to offer gratitude to this ancient tree being for supporting you on your journey.
You close your eyes and breathe deeply and as you exhale you are transported back to this time and this place.
You close your eyes and breathe deeply and as you exhale you are transported back to this time and this place.
You feel grounded and at peace knowing that the healing intention you set with your sankalpa is already happening.
You start to deepen your breath ever so gently.
With each breath you feel your body waking up a little bit more.
And you repeat your sankalpa to yourself silently three times.
Again remembering to repeat it with emotion,
With confidence,
Knowing that it is your truth and it always has been your truth.
You just need it to remember.
And as you start to wake up more you can make some small movements with your body whatever feels good to facilitate your waking up.
You may wish to roll over to one side and cuddle up for a moment.
And when you're ready slowly bring yourself up and breathe deeply here breathing in that grounded energy from the earth.
Allowing your whole being to feel grounded and at peace in this moment.
Maybe placing your hands over your heart.
I invite you to offer yourself either a blessing or some kind words,
Something you could use hearing in this moment.
And taking a deep inhale and a big exhale through the mouth.
Thank you so much for joining me on this journey sending you so much love and blessings.
Namaste.
