As we begin the practice,
Become so present with yourself in this moment.
Grateful to have eyes to see,
Ears to hear,
The ability to touch,
And heart to feel.
Breathe deeply into this gratitude and invite your heart to radiate an appreciation to be alive.
And breathe now naturally.
Find your inner self become still,
Mental chatter quiet,
And distracting thoughts dissipate into the air,
Much like clouds move in the sky.
Now place your attention to the space of your heart.
Notice,
How does this space feel?
Is there any tension,
Gripping,
Contraction,
Or holding of any kind?
If so,
Just let the breath move through your heart,
Beckoning it to feel safe,
Secure,
And deeply relaxed.
As your awareness of your heart space expands and tension starts to move,
Make this space the center of your being.
This space is the point around which everything moves and turns for the duration of this practice.
As you witness the energy within you turn around your heart space,
You'll listen for a longing within you to naturally come forth.
This is your sankalpa,
Or intention.
This is a statement of what you desire,
What you're becoming,
Or what your heart deeply longs for.
Your sankalpa is here to guide the healing path for this practice.
It is written in positive language and in the present moment,
As if it is already so.
With something like,
I am awake,
I am healed,
I am valuable.
As you come to a sankalpa,
You'll begin to repeat it with emotion behind it,
So that it is sincere,
A true deep desire.
And you let it expand into your body,
The way that your heart expands into the universe.
Allow the message of your sankalpa to move all the way through you,
Just as your breath moves through your body.
And with each breath,
Allow lingering tension that your body is holding to be released.
Now you'll shift your attention from the heart to the crown of your head.
Here,
See a golden light expand out.
This light widens to encompass your whole physical body.
As this light surrounds you,
You find yourself within the safety of a golden egg of soft light.
This cocoon of protection and healing envelops you.
It's from within this glowing orb of light that you become a witness to your experience.
You observe the light cast as it illuminates your body.
Seeing the light shine upon your right thumb.
As you see it,
You bring your attention over to your right thumb,
And become so present to this right thumb as if it's the only thing in existence right now.
And as you move this point of awareness,
You guide your presence through your body.
Move on to see the light cast upon your first finger,
Second finger,
Third finger,
And fourth finger.
And see all four fingers and your right thumb illuminated by light.
And light expands to shine into the palm of your hand,
Through the back of your hand.
From your hand to your shoulder,
Illuminating your forearm and elbow and your upper arm.
Light now weaves through your ribs to your right side waist.
Shines down your hip,
Thigh,
Knee,
To your ankle,
Heel.
And fills the sole of your right foot.
Shines on the top of your right foot.
And fills your big toe,
Second toe,
Third,
Fourth,
And fifth toe.
Your whole right side is masked in light.
And you follow the light now as it shines upon your left thumb.
As you see it,
You bring attention over to your left thumb,
And becoming so present to this left thumb as if it is the only thing in existence right now.
Moving with this point of awareness,
You see the light shine on your first finger,
Second finger,
Third finger,
Fourth finger.
And all four fingers and your left thumb now illuminated by light.
Light shines on the palm of your hand,
Through to the back of your hand.
Light moves from your hand to your shoulder,
Illuminating your wrist,
Elbow,
Upper arm.
Light weaves through your ribs on your left side to your waist,
Hip,
Thigh,
Knee,
Lower leg,
Ankle,
Heel.
The sole of your left foot,
And the top of your left foot,
Illuminating your big toe,
Second toe,
Third,
Fourth,
And fifth toes.
Your whole left side,
Masked in light.
Feel both sides of your body illuminated by light cast above the crown of your head.
And now bring your awareness to the soles of your feet.
Feel both sides of your feet evenly.
Feel both calves,
Back of both knees,
Back of your thighs.
See and feel the light as it pools into your sacrum,
Moves into your low back,
Mid back,
And upper back.
Illuminating both shoulder blades,
The curve of your neck,
The back of your head,
And the crown of your head.
Feel the light against your forehead,
Eyebrows,
And brow center.
Feeling both eyes together on the bridge of your nose,
Your whole nose.
Feel your lips,
Teeth,
Tongue,
Upper palate,
And now your whole mouth.
Feel your chin,
Jaw,
Both ears together.
Now move from your outer ears to your inner ears,
To the space between your ears.
Moving into the center of your head,
Feel the light penetrate into your midbrain.
And with the light within you,
Travel down your throat to feel your entire neck and throat.
Now moving your awareness down to the center of your chest,
Feel your right lung and your left lung.
Feeling both of your lungs and now your heart.
Feel your whole entire rib case.
Moving attention down to the middle of your upper abdomen,
Into the low belly,
Stomach,
And your whole pelvic floor.
Feel the light move down the front of each thigh,
Down your shins,
The tops of your feet,
And again into all ten toes.
Feel now your whole entire right leg,
And then your whole entire left leg.
And now feel both legs together.
Continue feeling your legs along with your whole entire torso.
And add in your right arm from your shoulder to your fingertips,
And your left arm from shoulder to fingertips.
So now you're feeling everything from your shoulders to your fingertips,
And down to your toes.
Now add in your neck,
Your head,
Your face,
And your throat.
Experiencing now your whole body,
Illuminated by the glow of golden light.
And your whole body is bathed in light.
Light shines around,
Within,
And throughout your whole body.
Soft and warm golden light.
Feel that golden light now,
Through your whole body.
Now shift into your breath,
And feel your heart as you breathe.
And let this heart focused breathing liberate your form.
Move gently away from attachment to your physical body,
And allow freedom within you to expand,
As you become absorbed into the intelligence of your beating heart.
Allowing as you breathe to become absorbed in this golden light.
Breathing deeply,
Allow this light to expand beyond any boundary or border of your physical body.
Expand your experience of this light within your breath.
And the breath becomes the passageway from the experience of your body to the experience of your mind.
We explore opposites here,
Allowing yourself to feel fully what is named from within your whole being.
In this moment,
Find yourself becoming heavy.
And allow all parts of yourself to become heavier.
As you experience yourself sink closer to the earth,
Heavy and solid,
Feeling gravity weighing you down.
Now,
Begin to move towards a place of lightness.
You find yourself becoming lighter and lighter.
Released from the pull of gravity,
You feel your body lift away from the ground.
Light lifting you up.
I'm going to return now to your breath.
Let that go.
Now,
What does it feel like to be pessimistic and despairing?
What does it feel like to see the worst aspect of something,
To anticipate something negative will happen?
Let yourself feel fully pessimism.
And open now to optimism.
What does it feel like to be optimistic?
What does it feel like to have hopefulness and confidence in the future?
And now release this and find yourself whole.
Allow a sense of wholeness to flow into your heart space and then ripple into every cell of your being.
As you experience your whole self in this moment,
Move into a place of appreciation.
Find gratitude for the experiences of your life.
Allow yourself to feel gratitude fully within your body.
Notice how this activating emotion of gratitude shifts your energy and the pattern of your breath.
This state of appreciation leads you to see yourself exactly as you are today.
You're standing at an entrance that invites you to step into a lush and green forest.
And from where you stand,
You see trees with roots lifetimes deep that create the forest floor you walk upon.
You notice the remnants of seasons past beneath your feet in the form of pine cones and pine needles and once green leaves.
And as you step into the dense canopy,
You notice the temperature shift.
And from within this fresh new climate,
You welcome a deep breath and its coolness fills your chest.
As the outside world fades,
You become enveloped by these great and wise trees.
Their shadows cast along the path before you.
And you take in the silence that surrounds you.
The only sound you hear in this moment is the beat of your heart.
You notice the forest alive with sensation.
And you experience yourself in the forest,
Alive with sensation.
The sun's rays pour through the branches of the green trees.
You pause to absorb these rays of warmth,
Allowing the light to illuminate and warm your face.
Invite them in to cleanse and charge your heart.
You find yourself unable to move,
Rooted in your feet,
Embraced by the light and warmth of the sun.
Surrounded by the wisdom of the forest,
Alive and open to the beat of your own heart.
And you experience in this moment the space of your heart begin to expand,
Light and open,
Alive and in touch with your truest nature.
In this quiet and private space within this forest,
You find yourself deeply connected to the wisdom of your heart.
And you welcome a conversation to organically arise.
Your ears are open to the wisdom of your heart and anything your inner self wishes to communicate with you.
Ask yourself a question and see what comes.
What does your heart want you to know?
And the answer can come to you in a feeling,
In colors,
Through sound,
Or simply a knowing.
You know.
And you continue to breathe and be with this new awareness.
You allow for the words of your sankalpa to arise from within your open heart as you gaze at the light filled sky above you.
The truth of these words reverberate within you,
Drawn up from your heart's knowing and into the power of your intuitive mind.
You become aware that you are centered within your physical body,
Connected in this moment to both heart and mind.
You find yourself home within yourself.
You find yourself whole.
You welcome the feeling of gratitude and profound love to surround you and fill your whole being.
Breathe deeply in and out.
And feel your body awakening.
Become aware of the sounds of life around you.
Find yourself fully awake,
Refreshed,
And renewed as the practice of yoga nidra comes to completion.
Remembering all you have experienced,
You begin to move.
First your eyes,
Then your fingers and toes.
Now allowing for any movement that feels intuitive for your awakening.
Eventually you'll roll to one side and pause,
Held by the support of the ground beneath you,
Inspired by the heavenly world around you.
And come to a seat.
Sit now tall through your spine,
Connecting to your heart center,
Breathing through your whole being.
Hari Om Tat Sat.
Namaste.
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