Welcome dear one to this practice of Yoga Nidra to wake with confidence.
This particular meditation is best practiced in the morning before you start your day.
You can be practiced in the comfort of your own bed to offer yourself a smooth transition from sleep to the journey of the day to come.
I just want to invite you to make sure that you can stay awake for the duration of this practice and do not go back to sleep.
It might very well happen that your physical body falls asleep yet I want to invite you to remain awake and alert in your awareness and in your mind so that you can be present with the practice and the benefits it will have on your physical,
Energetic,
Mental and emotional body.
As we begin the practice make sure that you are fully comfortable laying on your back.
Perhaps you want to keep the blanket that has been covering you during the night and a slim cushion under your head.
Your arms rest on the side of the body with the palms facing upwards and take a moment now to adjust your physical position accordingly to ensure maximum comfort so that you will not feel disturbed throughout the practice.
Every Yoga Nidra practice begins with a Sankalpa,
A deep resolve or intention.
This is a short concise positive statement starting with the powerful words I am.
If you have a Sankalpa you work with or you immediately know which intention you would like to set for this day then please go ahead.
And if you are not sure and would like to work with the topic of this meditation then a potential Sankalpa could be I am confident in my being and with activities waiting for me on this day.
I am confident in my being and with the activities waiting for me on this day.
So once your intention your Sankalpa is clear take a moment and repeat it three times silently in your mind and do this wholeheartedly and with faith.
And with the next exhale let it go trusting that it has now been given the power to do its work.
We will begin the practice by turning to your physical body and rotating your awareness through the different parts.
For this there is nothing you need to do,
Simply allow yourself to relax and follow the guidance of my words.
As we rotate your awareness through your body the parts mentioned will naturally start to relax and we also want to nourish them with good and strengthening energy for the day to come.
We will begin by bringing your awareness to the right hand thumb.
Notice the entire right hand thumb.
Your awareness rests fully in your right hand thumb,
Nourished with good energies.
Then move to the second finger,
Third finger,
Fourth finger,
Pinky finger.
All fingers on the right side are being nourished.
Palm of the right hand,
Back of the right hand,
Right wrist,
Forearm,
Elbow,
Upper arm,
Right shoulder,
The entire right arm deeply nourished.
Armpit,
Right waist,
Hip,
Lower leg,
Right ankle,
Heel,
Sole of the right foot,
Top of the right foot,
Right big toe.
Second toe,
Third toe,
Fourth toe and pinky toe.
The whole right foot deeply nourished.
The whole leg deeply nourished.
The whole torso nourished.
The whole arm nourished.
The whole right side of the body at once deeply nourished.
Now shift your attention to the left hand thumb,
Letting your awareness rest in your left hand thumb as it is nourished with good energies.
And then move to the second finger,
Third finger,
Fourth finger,
Pinky finger.
All fingers on the left side are being nourished.
Palm of the left hand,
Back of the left hand,
Left wrist,
Forearm,
Elbow,
Upper arm,
Left shoulder,
The entire left arm deeply nourished.
Armpit,
Left waist,
Hip,
Thigh,
Knee,
Lower leg,
Left ankle,
Heel,
Sole of the left foot,
Top of the left foot,
Left big toe,
Second toe,
Third toe,
Fourth toe and pinky toe.
The whole foot nourished.
The whole leg nourished.
The whole torso nourished.
The whole arm nourished.
The whole left side of the body at once deeply nourished.
Now we move on to the back side of your body.
Notice all the contact points between the back side of your body and the surface you are laying on.
From your heels,
The contact points along the legs,
Buttocks,
The contact points along the back,
Shoulders and the back of the head.
Then move to the top of your head.
Notice the face,
The whole face.
Bring awareness to your forehead,
Right temple,
Left temple,
Right eyebrow,
Left eyebrow,
The space between the eyebrows,
Right eye,
Left eye,
Nostrils,
Both cheeks,
Lips,
Tongue,
Tongue,
The inside of the mouth,
Chin,
Throat,
Neck,
The entire chest,
Abdomen,
Abdomen,
Then both legs,
Both legs,
Both arms,
Both arms,
The whole torso,
Head and torso together.
And then the whole body at once.
The whole body is nourished and relaxed,
Laying in the comfort of your bed,
Practicing yoga nidra.
Sense the whole body at once.
From here,
We continue now by bringing your awareness to the breath.
Notice your breath,
The inhale,
The exhale,
And let it be as it is,
As the flow of air is streaming in and out of your body.
Breathe.
Become aware of the life force energy that is spreading in your entire body with your breath.
Every inhale brings fresh energizing life force into your physical body,
And every exhale releases what is not needed at this point.
Inhale,
A strengthening force of supportive energy coming into your being.
Exhale,
Anything that is not needed leaving your being.
And stay with that for a few more breaths,
Noticing how your entire being is strengthened and gaining confidence with every breath taken.
Continue in your own pace for a few moments and I will pick you up as we continue.
And slowly,
Slowly let go of the focus on your breath.
You are relaxed,
You are awake,
You are practicing yoga nidra.
And from here,
I invite you to bring your awareness to your third eye located in the pineal gland between the two hemispheres of the brain.
So bring your awareness to the center of your head towards your pineal gland and rest here for a moment.
And then from here,
We will now visualize a couple of different scenarios.
They will appear in front of your inner eye and I invite you to remain relaxed,
Remain at ease and follow the guidance of my voice.
Remember a time when you felt high in confidence.
For example,
Perhaps you remember a time when you felt you were taking good care of a situation,
A person or a group of people.
Or you might remember a time where you entered a challenging situation with confidence.
So bring to mind a situation like that right now and see it in front of your inner eye.
Be there in the situation you are visualizing right now.
And once you are fully there,
Bring your awareness to how you feel in the given scenario.
It is less of importance how it all looks and the circumstances,
But more how you feel.
Give yourself full permission to feel.
And notice how do you feel in your body?
How do you hold yourself in that scenario?
What are the sensations you can notice in your body?
How are you perceiving your body right now?
And also,
What state of mind are you in?
There's no need to find words,
Descriptions or interpretations.
Simply allow yourself to recall the feelings you have in this scenario.
Sense and notice.
Give your entire being the chance to recall this experience.
And then shift from the scenario you just envisioned and felt into to a situation that you might face today or this week.
A situation that might make you feel a little uneasy.
Take a moment to picture the situation without going into any details.
See it in front of your inner eye and also notice how you feel about the situation.
And then with full trust in the power of inner alchemy,
Return to the feelings of confidence that you awoke just a moment ago.
Remember the sensations in your body.
Even though you are with a new situation,
Let your body fully remember how it feels like to be in your absolute best confidence.
And see what happens when you enter the new scenario with these feelings in your being.
When you enter the situation with confidence,
A positive attitude and goodwill.
Perhaps the situation may not change but your inner perception changes.
Your attitude,
Your inner gesture is now driven by confidence,
Self-esteem and a positive mindset.
Don't think about it,
Let your inner wisdom and the wisdom of your body guide you.
And be with that for a few moments.
Well done,
Good job.
And now let go of these visualizations,
Any sensations and perceptions.
Let it all dissolve into a space of silence,
Of deep rest,
Of simply being.
And here remain in meditation for a few moments.
Allow yourself to go deeper and deeper to the root of your existence and to the source of who you are.
Now slowly,
Slowly come back to my voice.
Come back to my voice,
Yet remain in this space of meditation,
Of restful being and ease.
And it is here that we once more drop into your sankalpa.
Return to the same sankalpa you formulated earlier in the practice.
And once more,
Three times,
Repeat it silently,
Wholeheartedly in your mind.
And once you have repeated your sankalpa three times,
Give it thanks and let it go,
For its work is now done.
Now slowly,
Slowly come back to your body,
To your individual form.
Notice your body laying in your bed,
Deeply at rest and peace,
Practicing yoga nidra.
And also notice that your body is now gifted with a powerful energy,
A life force energy.
It has gathered energies that will provide you strength and confidence throughout your day.
Your body,
Your entire being is prepared,
Is ready.
And full of joy to be with whatever might come your way today.
And become a little more engaged,
A little more engaged with your body and also with your environment.
Notice any sounds,
The temperature,
Connect with the space around you.
And become aware that you are part of a greater whole,
A field of interconnected space.
You are welcome here,
You are an important part in this infinite web of manifestation.
And your contribution is wanted and appreciated.
And then when you are ready,
You can start to gently move the fingers and the toes,
Move the wrists and the ankles.
Make sure you are awake and then give yourself a good stretch.
And taking a deep breath.
And if it feels good you can take a moment or two to integrate the echoes of this yoga nidra session before you come up and begin your day.
I wish you all the best for this day to come,
May you be blessed,
May those around you be blessed.
And with this,
The practice of yoga nidra is now complete.
Hari Om Tat Sat.
Thank you and Namaste.
