My name is Crystal.
I'm here to take you on a special guided yoga nidra journey.
For anyone experiencing pain in their physical body.
And please begin to find a comfortable position where your body feels supported.
You may lie on your back.
Place a pillow beneath your knees.
Supporting arms,
Shoulders and neck as well.
The intention is to be fully supported.
So your body can begin to let go.
Simply allow yourself to arrive.
Start to feel the surface beneath you.
Notice the places where your body is being supported.
And allow yourself to receive that support.
Before we begin.
Bring your awareness to your heart space.
Allow yourself to connect with a simple positive intention.
Which is known as the Sankalpa in Sanskrit.
A sankalpa is a heartfelt I am statement.
It isn't something you're trying to force into existence.
It is a seed of intention that you plant within yourself.
And return to it again and again.
For this practice you might choose.
I am safe to listen to my body.
I am learning to trust my body.
I am patient with my body.
I am safe to listen to my body.
I am learning to trust my body.
I am patient with my body.
Or perhaps there is another I am statement that feels true and meaningful to you.
Choose one.
And once you've found your sankalpa,
Repeat it silently to yourself three times.
Feel the words rather than simply thinking of them.
What is your statement?
And what message are you sending to your body?
What is your statement?
And what message are you sending to your body?
Let this intention become a quiet seed within you.
You don't need to make it happen right now.
You're simply planting the seeds.
From here,
I will invite you to arrive in your body as I guide you through a body scan.
First,
Begin to bring awareness to your natural breath.
Not forcing.
Simply noticing the inhale.
And noticing the exhale.
Notice the feeling of the breath moving through you.
Perhaps allow the exhale to become slightly longer.
Softer.
You don't need to take a bigger breath.
You don't need to breathe in any certain way.
Your natural breath is enough.
Start to bring awareness to your right hand.
Right thumb.
First finger.
Middle finger.
Ring finger.
Little finger.
The palm of your hand.
The back of your hand.
Right wrist,
Forearm,
Elbow.
Upper arm.
Right shoulder.
Now notice your left hand,
Thumb,
First finger,
Middle finger.
Ring finger.
Little finger.
Palm.
Back of your hand.
Left wrist.
Forearm.
Elbow.
Upper arm.
Left shoulder.
Now feel both arms together.
Heavy and relaxed.
Bring awareness to your right leg.
Right thigh.
Me.
Lower leg.
Ankle.
Heal.
Sole of the right foot.
Top of the foot.
And all your toes.
Relax.
Now notice your left leg.
Bye.
Left knee.
Lower legs.
Ankle,
Left heel.
Soul.
Top of your foot.
And all your toes fully relaxed.
Feel both of your legs together.
The weight of both legs.
Relaxed and resting.
Begin to bring awareness to the back of your body.
The back of your head.
Shoulders,
Upper back,
Middle back.
Lower back.
Notice your pelvis,
The heavy bone that is your pelvis.
Now the front of your body.
Bring attention to your forehead.
Both eyebrows.
Both eyes.
Your jaw.
Upper teeth.
Lower teeth.
Notice the space between both teeth.
Your throat.
Trust.
Webcage.
And belly button.
Return back to your pelvis.
The heavy bone that is your pelvis.
Feel your whole body.
Your whole body resting here.
Support it.
Your breath moving in and out.
You're fully present in this moment.
Now without needing to change anything.
Notice the sensations that are present in your body.
You may notice areas of comfort.
Neutral areas.
Areas of tension.
Discomfort.
Perhaps pain is present with you right now.
You don't need to push it away.
And you don't need to move toward it.
Simply notice that it is one experience happening within a much larger body.
If you do notice pain.
See if you can become curious rather than fearful or frustrated.
Or any emotion your pain brings you.
You may notice if the sensation changes.
If there are moments when it becomes stronger or softer.
Notice the areas around your pain.
Maybe those areas feel neutral.
Begin to move your awareness somewhere else.
Perhaps your hands.
Your feet.
Your breath.
The feeling of the support beneath you once again.
Your awareness is yours to direct.
Silently remind yourself.
I can notice sensation without needing to fight it.
I can listen without judging.
I can choose what feels supportive.
Start to bring your attention now to the heaviness in your entire body.
The weight of your bones,
The weight of your muscles.
The water within you,
Your blood,
Your limp fluid.
Feel the weight of your entire body.
And now invite a sensation of lightness throughout your whole body.
Perhaps imagining your body becoming spacious and effortless,
Like a feather floating in the wind.
Like a feather floating in the wind.
Feel the weight of your body.
And then imagine your body in light.
Like that feather.
Breathe in to feel the lightness.
And breathe out to sense the heaviness.
Breathe in to feel the lightness through you.
Breathe out,
Sense the heaviness through you.
Keep moving between opposite sensations.
And notice both.
Breathe in to feel lightness.
Breathe out to feel heaviness.
From here,
Imagine yourself.
Doing something that brings meaning or joy into your life.
And as you visualize this,
Bring your awareness to your third eye,
The space between both eyebrows.
Imagine yourself doing something that brings meaning or joy into your life.
Perhaps walking in nature.
Playing with your children.
Traveling.
Moving your body.
Gardening.
Exploring somewhere new.
Or simply moving through your day with greater ease.
Imagine yourself moving with awareness.
Listening to your body.
Resting when you need to.
Rather than asking,
Can I do this without ever feeling pain?
Imagine asking,
What is possible for me today?
Feel yourself becoming more familiar with your body.
More curious,
More confident.
And more trusting.
Begin to bring your awareness back to your sankalpa.
Your intention that you choose at the beginning of this practice.
This is your I am statement.
Repeat it silently three times if you have one.
Allow yourself to feel the possibility within those words.
I am safe to listen to my body.
I am learning to trust my body.
I am patient with my body.
Repeat whatever you chose in your mind.
And bring those words into your heart.
Allow it to become a quiet reminder for you.
A seed.
Something you can return to.
Breathe in to your intention and fill your heart with these words.
And exhale let it go nose or mouth maybe a sigh.
We'll invite two more breaths in through the nose,
Filling your heart with your intention.
And exhale,
Let it go with the side.
One more time in.
And let it go.
Begin to notice the space around you.
The sounds in your room.
The temperature of the air.
The surface beneath you.
Feel your body being supported.
And really notice your breath in and your breath out.
Again,
Making small movements,
A wiggle of your fingers.
Wiggle of your toes.
Maybe making slow,
Slow circles with your wrists and your ankles.
Take your time.
There is nowhere you need to rush to.
Slowly awakening.
Return once more to your intention or whenever you need a reminder.
And carry those words with you.
When you're ready,
Open your eyes.
Notice what you see in your room.
Take one more breath in.
And let that go.
Your practice is now complete.
Feel free to return to this anytime you need some more support.
In your journey,
In your life.
And just to really feel better day to day as you work with your pain.
And as you give yourself grace during your process of healing.
It's an honor as always,
And I hope you have a beautiful day.
