Take some time to settle in.
Finding comfort.
Welcoming ease into the mind and body.
Invite your breath to slow down.
The breath becomes steady and easy.
No need to force the breath to change.
Simply allow the breath to fall in.
And the breath to fall out of the body.
Without any effort at all.
Shifting your awareness to the physical body.
Begin to notice any sensations in your arms,
And legs.
Allowing them to grow heavy.
Observe the torso.
Inviting the back of the ribs to grow heavy.
Notice both shoulders anchoring into the support beneath them.
Nah.
And head.
Heavy.
Heavy.
Heavy.
Welcoming the sensation of heaviness.
Into your entire body.
Growing heavier and heavier with every exhalation body melting into the support beneath you.
I invite you to really let go.
Allowing yourself to melt and soften.
Breathe out any emotions of our day.
Inhale and gather.
Exhaling through the mouth,
Let it all go.
Two more breaths just like that.
Inhaling gather the good and the bad.
Exhaling,
Let it all go.
No longer riding the highs and lows of the day.
Instead,
Become comfortably neutral.
Totally present in this moment.
Now is the time to set our intention,
Our sankalpa.
We could set an intention of I release all blockages.
Or I allow my third chakra to open and move freely.
Or any short positive intention that feels right for you in this moment.
Our Sankalpa is a very important part of Yoga Nidra.
When we use the same zen kopa over and over again.
We can bring that intention into our life.
So take time to explore your heart's desire.
In once you have discovered what your Sankalpa will be.
Repeat it three times silently.
With feeling.
And excitement that it is going to come true.
Yoganidra works from the outside in.
To affect changes from the inside out.
Peeling away the layers of stress and tension.
Until we arrive at the center of our being.
The peace within.
This deep awareness produces relaxation.
And an awareness of any negative ways of thinking.
Feeling and reacting.
So that we can change them and step back into our power.
Remember anytime we allow someone to anger us,
They have conquered us.
Now begin sensing your body.
With the understanding.
That whatever you experience is perfect,
Just as it is.
We will move quickly from one part to the next,
Simply feeling.
Imagining.
Or saying the name of each part silently in our mind's eye.
Without judgment.
Without movement.
When we are beginners,
The need to move may arise.
That is a normal part of the process.
When that happens,
Simply notice the feeling.
And attempt to stay for just three to five breaths before giving in and moving.
As we practice more and more,
It becomes easier and easier to remain in stillness.
So develop compassion and understanding for yourself.
As you begin to train the body to rest more and more.
You'll reach deeper and deeper layers.
Beginning with our right side.
Remain in stillness as we simply notice the right hand.
Right hand thumb.
Second finger.
Third finger.
4th finger.
Fifth finger.
Calm of the hand.
Back of the hand.
The entire right hand alive with sensation.
Wrist.
Lower arm.
Elbow.
Sense the upper arm.
The entire right arm heavy and relaxed.
Shoulder.
Armpit.
Feel the waist and hips.
Right thigh.
KNEE SHIN ankle.
You.
Soul.
Top of the right foot.
Right big toe.
Second toe.
Third.
.
.
4.
And 5th toe.
The entire right side relaxed and at ease.
Now sense the left hand.
Left hand thumb.
Second finger.
Third finger.
Fourth finger.
5th finger.
Palm of the hand.
Back of the hand.
The entire hand alive with sensation.
Wrist.
Lower arm.
Elbow.
Sense the upper arm.
Shoulder.
The entire left arm,
Heavy and relaxed.
Left armpit.
Feel the waist.
And hips.
Welcome all sensations on the left thigh.
Me.
Shin ankle.
Heel.
SOUL top of the left foot.
Big toe.
Second toe.
3rd.
4.
And fifth toe.
The entire left side relaxed.
And at ease.
Right shoulder.
Left shoulder.
Right shoulder blade.
Left shoulder blade.
Right buttocks.
Left buttock.
Right heel.
Left heel.
Back of the head.
Pull back together.
The whole back together,
Warm and at ease.
Top of the head.
Forehead cool and at ease.
Right eyebrow.
Left eyebrow.
Rest your awareness on the eyebrow center.
Right eyelid.
Left eyelid.
Right eye.
Left eye.
Both eyes together as radiant sensations.
Right ear.
Left ear.
Right cheek.
Left cheek.
The nose.
The tip of the nose.
Right nostril.
Left nostril.
Upper lip.
Lower lips.
Chin.
Jaw.
Neck and throat.
Right collarbone.
The left collarbone.
Right chest.
Left chest.
Middle of the chest.
Solar plexus.
Naval.
Abdomen.
Base of the spine.
Whole right leg.
Whole left leg.
Both legs together.
Relaxed and at ease.
Whole right arm.
Whole left arm.
Both arms together.
Has radiant vibration.
Whole back of the body.
Whole front of the body.
Whole of the head and face together.
LEGS arms together.
Hands.
Feet.
Together.
The whole body together.
The whole body together.
Sensation inside the body.
Sensation on the surface of the body.
The entire body relaxed.
And at ease.
As a radiant sensation.
We will begin by bringing our attention back to the breath.
Imagine that we can breathe from the base of the spine.
Through the center of the body.
Up to the crown of the head.
As if there is a clear channel for our breath to move through.
And become aware if there are any areas where we may feel stuck.
Inhaling up.
And exhaling down.
Total awareness of riding the wave of the breath up and down the spine.
And now we travel to the space just below the front of the ribs.
The solar plexus.
Our third chakra.
Manipura or illustrious gem.
Notice any sensations here.
Total awareness.
No judgment.
Imagine a yellow ball of energy here.
And as you explore solar plexus.
Do you feel movement?
Or do you feel stuck?
No judgment.
Simply observe with curiosity.
The third chakra's purpose is energy.
Will.
Personal identity.
It is connected to the element of fire.
Welcoming the warm.
And the heat of a beautiful campfire.
Imagine it's a cold winter's day.
And we are sitting by a campfire.
Just watching the flames.
Observe the red glow of the hot coals.
There's nowhere else we need to be.
There's nothing else we need to do.
We are simply enjoying the beauty of this fire.
Now picture that warmth of the fire moving safely into your third chakra.
And the space just below the ribs in the center of your body.
The solar plexus.
Welcome the heat of transformation within.
If you discovered any blockages here.
Begin to hand them over to the fire.
Burning away fear.
Burning away the feeling of inadequacy.
Burning away the feeling of being stuck in the current circumstances.
Breathe out the smoke.
As we burn through all obstacles.
Energetically purifying the whole abdominal area.
Burning away any issues with trust.
Burning away anger.
Or anything that made you feel out of control.
See the fire burning down.
And going out.
Inviting healthy self-esteem.
Back into the third chakra.
Feel cooling waters calming everything down.
Begin to tap back into your personal power.
Growing stronger and stronger.
With each inhalation.
Tapping into your strong determination and will.
Remembering self-confidence.
Remembering self-respect.
Remembering that deep well of strength within you that you sometimes forget about.
Each time life broke you down.
You were able to pick up the pieces.
And build back stronger.
Embracing the warrior spirit.
A warrior feels fear just like the rest of us.
But does not allow fear to stop them in their tracks.
Embrace courage.
I see and appreciate all of the sweetness that life has to offer me.
I see all that I have to offer to the world as valuable.
I am important.
I see and appreciate.
All of the sweetness that life has to offer me.
I see all that I have to offer to the world as valuable.
I am important.
Now think back to the beginning of our practice.
Remember your sankalpa.
Your intention for practicing.
Affirm your sankalpa by silently repeating it three times.
The Sankalpa that is practiced with feeling.
Will never let you down.
Continue to work with this sankalpa until it comes true in your life.
The sankalpa at the beginning of the practice.
Is like planting a seed.
And the sankopa at the end of the practice is like watering and nurturing your seed.
Thank you for joining me in opening and awakening the third chakra.
Please come back to this meditation any time feelings of weakness,
Insecurity,
Or unworthiness creep back in.
This meditation will help us to remember that we all have a deep well of strength and courage that we sometimes forget about.
But it is always right there within ourselves.
We just have to remember.
So join me as we embrace our determination.
Our will.
And our warrior spirit as often as we need to.
So that we can remember our true essence.
Who we are at the core.
The part of us that is peaceful.
Powerful.
And never ending.
Yoga Nidra is now complete.
Om Shanti,
Shanti,
Shanti.
Meaning peace,
Peace,
Peace.
May we all know peace within.
May we all be surrounded by peace.
May we bring peace to all those we encounter.
Stay tuned for the next episode where we will explore the fourth chakra.
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Rest well,
Friends.
