Evening Affirmation & Pranayama Practice

This is an evening practice to help you close your days with a sense of completeness and sweetness, and over overtime, reprogram your mind to think kindly and confidently toward yourself. This evening practice begins with a brief breath practice to balance the nervous system and quiet the inner space, followed by a series of aspirations for you to passively receive.

Transcript

Hi there,

Welcome.

I'm Julia Fridahl,

And this is an evening practice to help you close your days with a sense of completeness and sweetness,

And,

Over time,

To reprogram your mind to think kindly and confidently towards yourself throughout the day.

This evening practice begins with a brief breath practice,

Pranayama practice,

To balance the nervous system and quiet the inner space,

Followed by a series of affirmations.

Please begin by taking a comfortable seat and sit calmly for a moment and close your eyes.

Do nothing here,

Just be,

Just exist in your body.

Just exist amongst all the other miraculous and beautiful life forms on this planet.

Now begin to practice simple noticing.

Noticing your thoughts.

Noticing your body and your body's sensations.

Noticing your environment.

Nothing needs to be changed or done about anything you notice.

For now,

You're only noticing and accepting.

Noticing things as they are,

And letting things be.

Now please lift the heart just a bit,

Shrug your shoulders up,

Back,

And drape them down,

And lengthen up through your spine beyond the crown of your head while you simultaneously draw down into your seat.

Rest the back of the left hand on the left thigh and tuck its index finger slightly under the thumb.

Then hold the palm of your right hand in front of your face,

Place the index and middle fingers gently on the eyebrow center or the third eye.

The touch there should be light and relaxed.

And then rest the thumb just above the right nostril and the ring finger just above the left.

These two fingers will be alternating,

Closing one nostril and then the other.

In a breath practice called Nadi Shodhana,

Or alternate nostril breathing,

Which I'll guide you through now.

So please leave your right hand as instructed and close your eyes.

And though the thumb and ring finger are placed lightly above the nostrils,

Please leave both nostrils open for now.

And through both nostrils,

Draw in a slow breath as if you're pulling the breath in from the bottom of your belly.

Then keep your spine tall and clear as you exhale out through both nostrils equally as slowly.

Then again,

Through both nostrils,

Inhale 2 3 4 and then exhale 2 3 4.

Inhale 2 3 4,

Exhale 2 3 4.

Now close off your left nostril with your ring finger and inhale through the right nostril and imagine that breath moving in at a diagonal to the left brain.

Then pause,

Imagine the breath hovering above your head,

Switch nostrils and exhale out through the left nostril.

Inhale through the left nostril up to the right brain,

Imagine it hovering overhead,

Switch nostrils,

Exhale out the right nostril.

Then inhale through the right,

2 3 4,

Pause,

Switch nostrils,

Exhale left,

2 3 4.

Inhale through the left,

2 3 4,

Pause,

Switch,

Exhale right,

2 3 4.

Inhale right,

2 3 4,

Pause,

Switch,

Exhale left,

2 3 4.

Inhale left,

2 3 4,

Switch,

Exhale right,

2 3 4 and continue on your own,

Slowly,

Effortlessly.

If you have a longer breath capacity,

You could count more slowly if you'd like.

Whatever your breath capacity,

You want to do your best to keep the inhales and exhales of equal length,

That's why the silent counting helps.

Keep the hands very soft and relaxed.

Keep the face light without effort or strain.

And please continue this Nadi Shodhana breathing for about 10 more rounds.

When you're finished,

You'll simply rest the back of your right hand down on its thigh,

Just like the left with the index finger tucked under the thumb.

I'll go quiet for a moment while you continue this pranayama practice.

The next time that you complete and exhale out the right nostril,

Please go ahead and rest the back of your right hand on the thigh,

Index finger tucked under the thumb,

And then continue to breathe nice and slowly and evenly through both nostrils,

Same pace.

And now please bring your palms together in front of your chest and bow the head to close your breathing practice and in gratitude for this valuable ancient practice.

And then we'll begin to transition to lying on the back for your evening affirmations.

So when you're ready,

Please make your way onto your back and make yourself nice and comfortable.

I'll give you a moment to get settled,

No rush.

Please take a moment to consciously allow yourself to drop deeply into the body and to simply,

Effortlessly allow these positive words to just seep into your subconscious mind.

Over time,

These affirmations will help rewrite the thoughts that arise from the subconscious level into your consciousness,

Into your waking life,

And remind you of these truths you may have forgotten somewhere along your way.

It is perfectly okay to fall asleep while you listen.

Your subconscious mind keeps listening for a while even as you drift off to sleep.

So again,

Just surrender and receive the words the same way you let breath flow in and out of your body.

I am safe.

I am loved.

I am worthy.

I am whole.

I am safe.

I am loved.

I am worthy.

I am whole.

I am worthy of love.

I am worthy of life.

I love who I am.

I know that I am loved and supported.

I know that I am safe.

I know that I am enough.

I am proud of who I am.

I respect myself.

I speak to myself with kindness because that's what I deserve.

I love and validate myself.

I speak to myself with kindness.

I am worthy of love.

I am worthy of respect.

I am safe.

I am generous.

I am already worthy.

I am already whole.

I am already enough.

I am already loved and lovable.

I believe in myself.

I don't need others to validate me or agree with me.

I validate myself.

I trust myself.

I trust my intuition.

I trust my feelings.

I embrace everything about myself.

I bring my uniqueness to everything I do in this world.

I am proud of myself,

How far I have already come,

How much I have already learned.

I am confident.

I trust myself.

I trust my feelings.

I trust my intuition.

I attract good people into my life.

I attract people who care for me,

Who respect me the way I respect myself.

I am worthy of being loved.

My nature is beautiful.

I trust my intuition.

I trust my feelings.

I am courageous.

I am strong.

I am enough.

I feel these words seep into my subconscious mind.

I am safe.

I am worthy.

I am whole.

I am loved.

I absorb these words and let them guide my life.

I will wake in the morning remembering I love myself.

I trust myself and that I deserve to be treated with respect and kindness.

Remembering that I am safe and that I am already enough.

I am loved.

I am proud of myself.

I am worthy.

I give myself the love I deserve.

I receive the love that comes to me from humans,

From nature,

From spirit,

From earth.

I am generous in sharing my own love and letting it flow.

I am a gift to others when I am my truest self,

When I honor what I feel,

When I love myself.

I am confident.

I am safe and supported.

I am worthy.

Worthy of love.

Worthy of success.

Worthy of happiness.

Worthy of kindness and care.

Worthy of respect.

I trust my ability to create,

To manifest,

To dream.

I trust my soul to imagine new ways forward and I trust myself to follow it.

I love myself fully.

I treat myself with respect.

I am enough.

I am worthy and confident.

And I believe in myself even when no one else does.

I am enough.

I am always enough.

I believe in myself.

I trust this journey.

I am strong.

I am able to experience my feelings.

I trust my feelings.

I love myself.

I love the earth.

I love creation.

I love diversity.

I love the infinite mysterious universe.

I am here to have experiences.

My feelings teach me to love.

It is enough to love.

It is highest to love.

I am generous with my love.

I love my body as I love the earth.

I am grateful for my body and the life it allows me.

I am grateful for the experiences it has already allowed me to have.

I was born enough.

I was born with everything I need inside to find my way through life.

I was born just as nature needed me to be.

Everything about me is enough and just as it should be.

I was born as perfect as the stars in this night sky.

As beautiful as the wolf and the mountain lion.

I am as ancient as the sequoias and as water.

Everything about me is enough and just as it should be.

I was born with everything I need inside to find my way.

Thank you.

Thank you.

Thank you.

I drift into sleep knowing today was part of my journey.

Just a part of my story.

If it was difficult I trust and I let it go.

Everything about me is enough and just as it should be.

I was born with everything I need inside to navigate this life.

I love myself.

I love my life.

I am grateful for my life and my wisdom and my intuition.

Thank you.

Thank you.

Thank you.

Now just let my voice fade away as you drift off to sleep.

Let these words and their vibrations simply seep into your subconscious mind.

Tomorrow they will remind you of these eternal truths and your worth.

You are perfect.

Sleep well.

Tomorrow you will begin again.