Hello,
My name is Jennifer Wilds and welcome to this yoga nidra practice.
Please get yourself settled in the most comfortable way possible.
Find a peaceful quiet space.
Make sure you have head and neck support.
Maybe you want something under your knees to support your legs and back.
You may want something light to cover your eyes.
And make sure you are warm.
We will get deeply relaxed and the body temperature tends to lower in this state.
Take your time and set yourself up so you have a feeling of luxuriousness with all your comforts.
You deserve this.
Take up as much space as you wish.
And once you feel complete with any movements and adjustments,
Allow yourself to come to stillness.
Close your eyes if that's comfortable.
And start to connect with your breath in this moment now.
There is no right or wrong way to do this practice.
Allow yourself to let go of judgments.
You will receive whatever you are meant to just by being in this space.
If your body starts to feel pain or discomfort,
It's okay to make adjustments.
Don't stay anywhere that doesn't feel right in the moment.
You may find that you fall asleep or maybe you go in and out of consciousness.
That is perfect.
Just allow yourself to be as you are.
Most importantly,
Trust your inner knowing and all will be well.
Shortly I will invite you to create your sankalpa.
This is your healing intention for the practice.
Your sankalpa should be a short,
Clear and precise sentence stated in the present as if it's happening now.
Start your sankalpa sentence with I am so it is clear who this intention is for.
Try not to attach any pressure around this.
If a sankalpa doesn't come to you,
That is totally okay.
Trust yourself.
Trust your journey.
An example of sankalpa,
I am healing.
I am at peace.
I am abundance.
I am infinitely worthy.
And now relax your jaw.
Focus on your breath and listen to my voice.
Start to welcome yourself into the space of healing.
Call in all the parts of yourself,
All levels,
All layers,
Especially the parts that you may usually push away.
Welcome your entire being here in this moment with love and truth.
If you wish,
You may also welcome your guides to help you on this journey today.
Now in your own time,
Take in a deep breath,
As deep as you can.
Hold at the top for a moment and exhale through the mouth.
And do this three times in your own time,
Feeling your body start to connect with the earth below and sinking into gravity.
The end of your three breaths,
Allow your jaw to stay relaxed and then bring all your attention to your belly,
Gently rising and falling with each breath.
As you do this,
Feel your body becoming heavier and heavier.
Allow your feet and legs to soften.
Soften your entire lower body.
Flow up to your abdomen and back,
Softening down,
Surrendering.
Feel your fingers,
Hands,
Arms softening.
Open your chest,
Heart and shoulders.
Feel your neck and entire head sinking down.
Allow your entire body to connect down with the earth below you.
Now staying with your breath,
Bring all your attention to your beautiful heart.
Feel as if you are breathing in and out of your heart center.
Feel a crystal light beaming out of your heart center.
This light is unconditional love.
As you breathe,
Start to see this light surrounding your entire body,
Including your energy field.
And feel that this light is offering you a field of protection,
Relaxation and connection to your divine sacred self.
You are safe here to just be you and feel whatever you are being asked to feel in this moment now.
And from this place of peace and safety,
We move on to your sankalpa.
Now stay with your breath,
Your natural breath.
Begin to connect more deeply with your intuition,
Your inner knower,
That place where healing occurs naturally.
This voice is often very quiet.
What do you want most for yourself in this moment now?
Begin to feel your sankalpa arriving into presence with you.
Feel it with your entire being.
Breathe into your sankalpa.
Allow yourself to acknowledge that your sankalpa is already your truth.
Now repeat it to yourself silently three times,
Repeating it with conviction,
Love and energy,
Allowing it to fully activate within you and out to the entire universe.
If your sankalpa didn't arrive,
Remember that is perfect.
My offering should you wish to receive it is I am unconditional love.
From here we move on to the rotation of consciousness.
As I say the different body parts,
Bring your full attention to that part.
Feel that part deeply and feel that your sankalpa is being planted within each part.
Now stay with your natural breath.
Starting with the right hand thumb,
Feel deeply the right hand thumb.
Right index finger,
Middle finger,
Ring finger,
Pinky finger.
Feel the tips of all the fingers and thumb.
Slow down the fingers into the palm of the hand.
Feel the back of the hand,
The wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
The underarm,
Right side ribcage,
Right side waistline,
Right hip,
Thigh,
Knee,
Shin,
Ankle,
The top of the right foot,
The big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
And the sole of the foot.
Now feel the entire right side of the body.
Feel the entire right side of the body.
And over to the left hand thumb,
Left index finger,
Middle finger,
Ring finger,
Pinky finger,
Feel the tips of all the fingers and thumb.
Flow down the fingers into the palm of the hand.
Feel the back of the hand,
The wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
The underarm,
Left side ribcage,
Left side waistline,
Left hip,
Thigh,
Knee,
Shin,
The ankle,
Top of the left foot,
The big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
And the sole of the foot.
Now feel the entire left side of the body.
Feel the entire left side of the body.
Now bring your attention to the sole of the right foot.
And now the sole of the left foot.
And feel both soles together.
Feel the right calf,
The left calf,
And both calves together.
Feel the back of the right knee,
The back of the left knee,
The backs of both knees together.
Back of the right thigh,
Back of the left thigh,
Both thighs together.
Feel the right side buttock,
The left side buttock,
And the entire buttocks.
The lower back,
Middle back,
Upper back.
Feel both shoulder blades together.
Now feel your entire spine.
Feel the back of the neck,
Back of the head,
Forehead,
Both eyebrows,
Both eyes,
The third eye,
Both nostrils,
The entire nose,
Both lips,
The place where the lips touch,
The upper gums and teeth,
Lower gums and teeth,
Both sides of the jaw,
The entire tongue,
The entire interior of the mouth,
And out to both cheeks,
The chin,
Front of the neck,
Both sides of the chest,
Both lungs,
The heart center.
Now feel all the internal organs,
All the bones,
Blood,
Tissues,
Muscles,
And feel all the skin surrounding the entire body,
And feel every single hair.
Now feel your entire body,
Complete awareness of your entire body.
Take in a gentle deep breath.
Exhale and feel your entire body melting away.
Feel your body entirely asleep.
Your thinking mind is asleep,
And the witness is all that remains awake and aware.
Now come to your breath.
Bringing all your attention to your breath,
Not changing it in any way,
Just being aware that you are breathing.
Feel and know that every inhale is bringing in more life,
More of what you want,
Opening yourself up to receive everything that is meant for you in this life,
And each exhale is letting go,
Giving up what you do not need anymore.
Inhale receiving,
Exhale letting go.
With just like this,
Sing to yourself as a mantra with each inhale,
I am open to receiving all that is meant for me.
With each exhale,
I am letting go of what I no longer need.
Inhale I am open to receiving all that is meant for me.
Inhale I am letting go of what I no longer need.
Take a few breaths just like this in your own time.
And now let go of the mantra,
Stay with your natural breath.
Now remember a time when you felt confused about something.
Remember a time when you felt confused about something.
Remember what that confusion felt like for you.
And allow yourself to feel that confusion with your entire body.
Now remember a time when you had complete clarity about something.
Remember a time when you had complete clarity about something.
Remember what that clarity felt like for you.
And allow yourself to feel clarity with your entire body.
Now remember a time when you doubted yourself.
Remember a time when you doubted yourself.
What did that self-doubt feel like for you?
And allow yourself to feel that self-doubt with your entire being.
And now bring into your awareness a time when you trusted yourself completely.
Remember a time when you trusted yourself completely.
What did that complete self-trust feel like for you?
Feel that trust with your entire being.
Now remember a time when you were certain that something was a definite no.
Remember a time when you were certain that something was a definite no.
Remember what that no felt like in your body.
And allow yourself to feel that no with your whole being.
Now remember a time when you were 100% certain that something was a yes.
Remember a time when you were 100% yes for something.
What did that yes feel like for you?
Feel that yes with your entire being.
Now take a deep breath and a complete exhale letting all of that go.
And come back to your natural breath cycle.
Now bring your attention to the base of your spine.
See a beautiful red healing light at the base of your spine.
And see that red healing light shining all the way down your legs.
And feel that light clearing anything from this energy center that is no longer needed.
Anything that is not aligned with your highest and best in unconditional love.
Now bring your attention to the space just below the navel.
And see a beautiful orange healing light in this space.
See that healing light clearing anything out of this energy center that is no longer needed.
Anything that is not aligned with your highest and best in unconditional love.
Now bring your attention up to your solar plexus area.
See a beautiful sunlight yellow healing light there.
See and feel that light clearing anything from this energy center that is no longer needed.
Anything that is not aligned with your highest and best in unconditional love.
Now moving up to the heart center.
See a beautiful green healing light at your heart center.
Feel this healing light clearing any from this energy center that is no longer needed.
Anything that does not align with your highest and best in unconditional love.
Flowing up to the throat center,
See and feel a beautiful sky blue healing light at your throat center.
See and feel this healing light clearing anything from this energy center that you no longer need and doesn't align with your highest and best in unconditional love.
Now flow up to the space between your eyebrows,
Your third eye center.
See and feel an indigo colored healing light at your third eye.
See and feel this light clearing anything from this energy center that does not align with your expansive self in unconditional love.
Flowing up to the energy center at the crown of your head.
See and feel a violet colored healing energy at the crown of your head.
See and feel this beautiful healing light clearing anything that does not align with your universal self in unconditional love and light.
Now staying with your natural breath,
Start to bring your awareness out past the sky,
Beyond our earth and into the expansiveness of the entire universe and beyond.
Wherever you are,
Find your home planet.
Connect with your soul's home planet.
See it and feel it.
All our home planets are of unconditional love and light.
Now connecting back to your consciousness here on earth in this moment,
Begin to draw down the most beautiful golden healing light from your home planet.
Feel that light bathing your entire being in the highest vibration of love and light.
Allow yourself to really feel this light.
Feel your entire being replenished with optimal health,
Vitality,
Clarity,
Truth,
Peace and love.
Just allow yourself to luxuriate in this love light vibration.
Now begin to send that love light out to the entire planet,
To all beings and to everything.
Find your love light on the entire planet,
Healing everyone and everything.
Really bringing that light back in and then starting to let it go,
See it flowing back up to your home planet.
And now begin to conjure the emotion and feeling of gratitude.
And send that gratitude to your home planet for this gift of healing and clarity so that you may continue on your journey and mission in this life on earth.
From this space of gratitude,
Unconditional love,
Clarity and truth,
Ask yourself how you want this next stage of your journey to feel.
Allow any sensations to flow through your body.
Perhaps you will receive a vision or a message of some kind from your inner knowing about what you want to create and how you want to feel moving forward.
Just allow yourself to be with whatever arises in this moment.
Trust your inner knowing.
Feel what you need to and breathe deeply and steadily.
When you feel complete in this,
Take a deep breath in and exhale completely through the mouth,
Letting it all go.
Now allow your breath to deepen a little with each inhale and lengthen a little with each exhale.
At this point in the practice,
You would re-repeat your sankalpa from the beginning of practice,
But I want to invite you,
If it feels right,
To create a new sankalpa from the theme of the journey you just took into yourself.
Give yourself a little space for the potential of a new sankalpa to arise,
Something to carry with you as you move forward.
And once you have your new sankalpa,
Allow yourself to feel it with your whole body.
And then repeat it to yourself silently three times with energy and emotion,
Allowing it to fully sink into yourself and notifying the entire universe that this healing is already happening.
Now slowly in your own time and in your own way,
Start to begin to make some gentle movements with your body,
Starting off very subtly and then moving to bigger movements until you take a full body stretch.
You may wish to stay laying down,
Otherwise I invite you to gently make your way up to whatever is a comfortable seat for you.
Wherever you are,
Bring your hands to your heart.
Give your heart a hug.
Feel the expansiveness of your being and all the beautiful healing you just received which came from you,
From your natural healer.
And this energy will continue to expand throughout the days and weeks to come.
I invite you to offer yourself some kind,
Loving words,
Something that you could use hearing in this moment.
Thank yourself for showing up for you and take in a gentle deep breath and then let it go.
Thank you so much for spending this time with me.
Giving you a beautiful rest of your day.
Please do drink a lot of water.
Allow whatever energies need to flow to flow.
You may find that emotions could get stirred up from the practice.
Know that this is completely normal and do whatever you need to to take care of yourself.
Whatever that is for you,
Having a bath,
Doing some journaling,
Doing some dancing,
Speaking with a loved one,
Someone you trust.
Please always ask for help when you need it.
Bless you on your journey with love and light.
