Hello and welcome to your yoga nidra practice.
My name is Jennifer Wiles.
So get yourself comfy,
Find a peaceful quiet space to lay your body down either on the floor,
On the bed.
Make sure you've got good head and neck support,
Perhaps something underneath your knees,
A blanket over top your body and maybe something to cover your eyes.
And just start to bring your awareness to your breath,
Not changing your breath,
Just being aware that you are breathing in this moment.
And in your own time take in a few long deep breaths and big exhales through the mouth,
Making a little noise,
A little sigh if that feels good for you.
And allow your body to stretch out on the earth and feel where your body is touching the earth or maybe where your body is touching props,
Feeling the blanket on top of your body.
And with each breath you take,
Feel your body becoming heavier and heavier and softer and softer.
And start to feel your energy flowing through your body and that might feel different for everyone.
There's no right way to feel your energy.
And then start to feel your energy field that is surrounding your body and maybe you want to imagine it in a color,
Whatever color feels right for you.
And then start to feel the warmth of your energy field surrounding you and feel like your energy field is cocooning you,
Allowing you to feel support,
To feel safe and to feel relaxed.
Your energy field reminds you that you are safe in this place to feel whatever you need to feel and experience whatever you need to experience.
There's no right or wrong way to do this practice.
Just allow yourself to be and breathe.
Now notice the part of your body that feels the most relaxed in this moment.
Take a scan through your body.
Your whole body is very relaxed but notice the one place that feels the most deeply relaxed.
And then identify a color associated with this area of relaxation.
And now let's take that color and that feeling of deep relaxation throughout the body,
Allowing the color and feeling of relaxation to fill the feet and legs.
Allow the feeling and color of relaxation to fill the pelvis and buttocks and feel it flow up to the abdomen and low back.
Now feel the entire lower half of the body filled with the feeling and color of relaxation.
Feel it flow up to the solar plexus and mid-back,
Softening those areas completely.
Allow the feeling and color of relaxation to flow up into the chest,
Heart and lungs.
Feel it flow up the arms and then flow back down the arms into the hands and the fingertips.
And allow the feeling and color of relaxation to flow back up the arms into the neck and throat and fill the entire head.
Now feel your entire body filled with the feeling and color of relaxation.
Take in a long deep breath in your own time and as you exhale allow your body to become twice as relaxed.
Allow yourself to just sink into that deeper level of relaxation.
Allow yourself to be held by the earth.
And now we're going to move into your sankalpa,
Your healing intention for this practice.
So bring your attention to your heart center.
Stay with your breath and bring your attention to your heart center and ask for your highest self to be present here with you on this journey.
And now begin to cultivate the elevated emotion of gratitude.
Allow gratitude to grow and expand with each breath.
Allow your heart to swell with that feeling of gratitude.
And from this place we move on to your sankalpa.
Ask your heart and soul what it wants in this moment.
And then allow your sankalpa to rise up from that deep quiet place within where healing occurs naturally.
Remember to state your sankalpa clearly in the present moment started with I so you and the universe knows who this intention of healing is for.
For example,
I am love.
I am strong.
I am healing.
I am in my full power.
Allow your sankalpa to rise up from deep within and then repeat it to yourself three times with emotion and with energy so that you fully activate your sankalpa within your entire being and the universe hears you.
And now that you have your sankalpa we move on to the rotation of consciousness.
I will say the different body parts and you'll bring your full attention to that part and also allow yourself to feel that part deeply.
It's okay if you don't feel every part.
Again there's no right or wrong.
This is your journey beginning with the right big toe,
Right second toe,
Third toe,
Fourth toe,
Fifth toe,
The sole of the right foot,
The right heel,
The top of the foot,
The ankle,
Shin,
Calf,
Front of the knee,
Back of the knee,
Front of the thigh,
Back of the thigh,
Sides of the thigh,
Feel the hip and feel the entire right leg now.
Feel the entire right leg.
And now flowing over to the left big toe,
Left second toe,
Third toe,
Fourth toe,
Fifth toe,
Top of the left foot,
The heel,
Bottom of the foot,
The ankle,
Shin,
Calf,
Front of the knee,
Back of the knee,
Back of the thigh,
Front of the thigh,
Sides of the thigh,
And the hip.
And now feel the entire left leg,
Entire left leg,
And move up to the pelvis,
The entire buttocks,
The abdomen,
Low back,
Solar plexus,
Mid back,
Feel both shoulders,
Feel the heart center,
Feel both lungs,
The upper back,
And flow over to the right hand thumb,
Right index finger,
Middle finger,
Ring finger,
Pinky finger,
Palm of the right hand,
Back of the hand,
The wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
And the underarm.
And feel the entire right arm,
Entire right arm.
And float over to the left hand thumb,
Left index finger,
Middle finger,
Ring finger,
Pinky finger,
Palm of the left hand,
Back of the hand,
The wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
And the underarm.
Now feel the entire left arm,
Feel the entire left arm.
And now feel the front of the neck,
The sides of the neck,
The back of the neck,
Feel inside the throat,
And out to the chin,
The entire jaw,
The lower lip,
The upper lip,
Floor of the mouth,
Roof of the mouth,
Bottom of the tongue,
Top of the tongue,
And feel throughout the entire interior of the mouth.
And flow out to the left cheek,
The right cheek,
Left nostril,
Right nostril,
Left eye,
Right eye,
Left eyebrow,
Right eyebrow,
Feel the space between the eyebrows,
Left eyelid,
Right eyelid,
Right ear,
Left ear,
Feel the forehead,
Sides of the head,
Top of the head,
Back of the head.
And now float all the way back to your feet and feel all the bones in your feet and toes,
Flowing up the legs,
Feeling the bones of the ankles and the legs,
Feeling all the joints,
Feeling the pelvic bowl and hip bones and joints,
Feel the sternum and rib cage,
And now both collarbones,
And feel both shoulder blades.
And now feel your entire spine from the base of your body up to the brain,
And feel all the little bones in the face and the entire skull.
Now feel the entire body,
Complete awareness of the entire body.
And as you exhale,
Next,
Feel your body sink down into the earth,
Allow your body to fall asleep,
Allow the doer to fall asleep,
And just allow the one who remains aware to stay awake.
Now bring your awareness to your breath and just become aware that you are breathing,
Nothing else.
Feel your body filling as you inhale and emptying as you exhale.
Feel your body filling as you inhale and emptying as you exhale.
And now allow yourself to feel the following experiences and emotions,
And if you're not sure about a particular emotion or experience,
Just imagine what that might feel like for you.
And remember that you are always in control of your journey.
You're cuddled up in your safe cocoon of relaxation and support.
Staying with your breath,
Begin to cultivate what it feels like to be distracted.
When you are distracted,
What does that feel like for you?
Do you notice that distraction somewhere in your body?
And now begin to cultivate what it feels like to feel focused and clear.
When you feel focused and clear,
What does that feel like for you?
And do you feel this focus and clarity somewhere in your body?
And now begin to cultivate what it feels like to feel completely separate from another,
Feeling that the other is completely different and separate from you.
What does the separation feel like for you?
And do you notice that feeling of separation somewhere in your body?
Now cultivate what it feels like to feel completely merged with another being.
When you feel completely merged with someone,
What does that feel like for you?
And do you feel that enmeshment somewhere in your body?
And now cultivate what it feels like to feel not separate,
Not merged,
But the middle path connected to someone but with clear boundaries,
A clear outline of yourself.
What does it feel like to have clear,
Loving boundaries in a relationship?
Do you notice the sensation of those boundaries somewhere in your body?
And now take a gentle deep breath in and as you exhale,
Let all of that go,
Let it all go.
Continuing to stay connected to your breath,
Allow yourself to feel and visualize the following images as I say them.
You can imagine they're being projected on the inside of your forehead,
A cabin in the woods,
A muddy forest path,
A bonfire,
People dancing in the forest,
Your bare feet on the earth,
Horses running free,
A cozy warm family living room,
Lovers and an embrace,
A mother and daughter looking at each other with love,
All beings everywhere offering gratitude to the earth,
A temple on top of a mountain,
A vast mountain view,
A rainbow,
A family farm with animals and vegetables growing,
A gathering of community,
Your happy place,
Your happy place,
Your happy place.
And allow yourself to let that go on your next breath and you now become aware that you are going on a journey to meet your highest self,
Your truth.
Take in a long slow deep breath and then a cleansing exhale.
As you inhale next you find yourself laying down in deep meditation in an expansive green field.
You feel more connected and at peace than ever before.
You sense all the elements in this place and you feel compelled to acknowledge all the directions.
Taking one complete breath for each offering gratitude to the east,
Offering gratitude to the south,
Offering gratitude to the west,
Offering gratitude to the north,
And taking a deep breath for the sky above,
And a deep breath for the earth below,
And one more deep breath for that place at the center of your core.
This simple but profound ceremony plugs you in and you hear ocean waves crashing somewhere in the distance.
You feel connected to that grounded loving earth underneath your body.
There is a beautiful breeze in the air bringing the ocean smells towards you.
You feel the fire of life stir within your body,
Within your soul.
In your meditation you begin to feel and know that all these elements are within your body.
They are a part of you.
You drink in this deep truth and allow it to permeate your entire being,
Heart,
Soul,
Mind,
Body,
Energy.
You feel your connection to the earth,
To everything and everyone.
This truth stokes that fire of life and connection within even more.
You then feel your body becoming the earth.
Your body becomes the dirt,
The grass,
The ocean,
The sun,
The moon,
The stars,
The air,
The plants.
You see and feel within your body is every living being that ever was and ever will be including all plants,
Animals,
Insects,
Everything,
All the knowledge,
All the great mysteries,
Eternal truths that you are the universe and the universe is you.
You know this is the one great truth and your entire being vibrates with this knowledge implanting it within your consciousness.
On your next exhale you see and feel your body laying on the earth again.
You feel the universal truth neatly tucked within your being available for you to access at all times as you go about the rest of your life's journey.
You resolve to your heart,
Soul and to the universe that you will live your life as best you can each day in line with the great truth that you are the universe and the universe is you.
You make this commitment right here,
Right now and you know that this creates loving,
Healing ripples within you and out to all of infinity.
On your next exhale your entire being arrives back in this time and back in this place.
You come back with a renewed understanding of who you are at your core and this informs the rest of your time here in this life's journey.
Your entire being has arrived back in this time and back in this place and as you feel ready start to gently deepen your breath very slowly and then as you feel ready start to make small movements with your body whatever will help to bring you back to this present moment to wake you up.
Taking your time to stretch to move and slowly bring yourself up to a seat sitting in whatever way is most comfortable for you or maybe you're gonna stay laying down.
Wherever you are place your hands on your heart take a few big breaths feel the Earth's energy grounding you and sending you love and send love back to the earth.
Breathe in whatever energies you need to go about the rest of your day perhaps sending yourself a prayer or maybe sending a prayer off to someone you love.
May this practice allow you to feel the love of the entire universe that is always within you is always there for you.
May you always feel peace in your heart mind body and soul with love and blessings on this journey.
Thank you for your practice.
