Welcome to this Yoga Nidra.
This particular Yoga Nidra is designed to be an invitation to all different parts of you to take a much deserved rest and to be bathed in the healing glow of Self.
It's based on the work of internal family systems.
So know that whatever you experienced during this time is just right for you today.
Let go of expectations.
And trust that you're exactly where you need to be.
You can do this yoga nidra lying down on your back,
But it can also be done in whatever position is most comfortable for you.
So begin by adjusting your body so that you feel completely supported by the surface.
That you are resting on.
And during this practice welcome every experience you have as a messenger.
Letting it arrive with curiosity and openness.
Reminding yourself that there's nothing you need to accomplish here,
Nothing to fix.
And for the next while the invitation is simply to be here.
Allowing the eyes to close if that feels comfortable.
Or softening your gaze as you land more in your body.
Welcome the feeling of air touching your skin.
Notice the sensations where your body touches the surface that's supporting it.
And take a slow gentle breath in and a long exhale.
And again,
Breathing in slowly.
And breathing out Bring your awareness to the gentle expansion and contraction of your belly as you breathe.
Let the outside world become a little quieter.
As you notice the world inside of you.
Taking time now to set an intention for this practice,
Repeating it to yourself three times internally.
And if you can't find an intention you might use this intention and go to the source within.
That heals all.
And restores my health and peace of mind.
Bringing your awareness now to the sensations in your body.
Start to breathe gratitude into each and every cell of your body.
And follow my guidance as we rotate awareness and gratitude to the different parts of the body.
Experiencing and welcoming sensations.
Begin with noticing the space between the eyebrows.
Right eye Left eye.
Both eyes.
Right ear.
Lived here.
Both ears.
Right nostril.
Left nostril.
Both nostrils.
Right cheek.
Left cheek.
Both cheeks.
Up for the look.
Lower the lip.
Both steps.
Right side of the throat.
Left side of the throat.
Pit of the throat.
Right shoulder.
Left shoulder.
Both shoulders.
Right elbow.
Left elbow.
Both elbows.
Right hand left hand.
Both hands.
The whole of the right arm.
Whole of the left arm.
Both arms together.
Bring awareness to the middle of the chest.
Right side of the chest.
The left side of the chest.
Both sides of the chest.
Navel point.
Middle of the pubic bone.
Right hip left hip.
Both hips.
Rat knee.
Lift knee.
Both knees.
Right toes left toes.
All ten toes.
Right heel.
Left heel.
Both heels.
The whole of the right foot.
Left foot.
Both feet.
Right cough.
Lift calf.
Both calves.
Right buttock left buttock both buttocks.
The hole of the right leg.
The whole of the left leg.
Both legs together.
Aware now of the sensations in the lower back.
Middle back.
Upper back.
Right side of the back.
Left side of the back.
All back together.
Back of the neck.
Back of the head.
Whole body.
Feel the sensations now in the whole body.
The whole body has radiant sensations.
Held in vast awareness.
And now we'll slowly count from 10 to 1 with each breath.
Bringing your attention to the breath.
Inhale,
10.
Exhale tame.
Inhale nine.
Exhale 9 Inhale eight exhale 8 Continue this in your own time.
And if you lose count,
Just start again from 10.
Now allow the counting to fall away and let your breath return to normal.
Now we're going to move into pairs of opposites.
Just feel yourself in wholeness And now inviting the feeling of heaviness.
Not as heavy.
Notice gravity and I'll let that go and invite in lightness.
Lightness in the body.
White as a feather.
And now invite both heavy and light experiencing both at the same time.
And I'll let that go and become aware of wholeness again.
Now bring in the feeling of disconnection.
What does disconnection feel like in the body?
Aware of disconnection And now notice the feeling of connection.
How does that feel in the body?
Connection.
And now I invite both this connection and connection at the same time.
Aware of both disconnections.
And connection.
Now bring into your awareness an emotion you're working with in your life.
And if no emotion is present just be with whatever is calling your attention right now whether it's an emotion or a sensation Just notice how you sense it in or around your body as you lightly focus on it.
And now locate an opposite emotion.
Or an opposite sensation and notice where and how you experience this in your body.
And when you would like,
You can move back and forth between these opposites.
Experiencing them in your own time.
As the compassionate witness to both.
And now return to wholeness.
And imagine that all your different parts are here being welcomed.
Room for the tired part.
The protective part.
The grieving part.
The hopeful part.
Room for all the different parts of you,
No matter what is here.
Nothing has to be pushed away.
They're simply more wearable.
One part may be tired,
Another may be worried.
Another maybe planning Another might be trying hard to hold everything together.
Maybe there's just a quiet awareness,
A place that can simply notice all of this.
Not having to silence them but offering them.
The willingness to listen.
Now bring your attention to a place between the eyebrows and just drop into relaxation.
Entering your inner sanctuary of stillness and peace.
Let all the different parts bathe in the glow of your warmth.
Inviting all parts to rest deeply now.
Allowing the flow of energy through the body.
And allowing the mind just to merge in this river of energy flowing through your body.
And now allow your awareness to become a little wider.
Knowing that.
You are not separate from everything that's shaped you.
You've been formed by family and culture and history and places you've lived.
The people who've loved you.
Or the people who could not love you in the way that you needed.
Experiences you chose and experiences you never chose.
Recognizing the different layers ancestral.
Collective individual patterns that move through generations.
All the different ways of surviving.
Perhaps aware of all the different strengths that travel through the generations.
The courage or creativity,
The wisdom.
Perseverance Not having to analyze it but just noticing what's here.
Honouring everything that shaped you.
And as you exhale imagining a little more space inside of you.
Bringing awareness now back to your whole body sending gratitude to your whole system.
Taking some time just to come back to your intention.
And repeating that to yourself three times perhaps just holding the intention to be with the source that heals all.
And restores health and peace of mind.
When you're ready you might like to take a deeper breath in.
And a slow breath out.
As you start to feel your feet and your hands Noticing the temperature of air against your skin.
Noticing the sounds around you Taking a few moments just to feel gratitude for taking this time to experience your wholeness.
And gratitude to all your parts for showing up however they did.
You can imagine yourself returning to your daily life and activities.
Or you can allow yourself just to rest more deeply.
If you are transitioning into your everyday life you might want to stretch Opening all your senses,
Feeling your body.
Allowing the eyes to open in their own time.
Aware of your body and your surroundings This yoga nidra is now complete.
