Welcome to this practice of Yoga Nidra for embodiment,
Grounding,
And opening the heart space.
Let's begin by finding a comfortable position.
Arrange your body so that you can relax.
Perhaps trying a classic Yoga Nidra position of lying on the back body.
You may support the low back with a bolster or a pillow underneath the thighs.
Allowing the legs to be slightly apart.
With ankles and feet relaxed.
Arms resting with the palms facing upward.
Also slightly apart from the body.
However,
You can position your body into any position that is very comfortable for you.
Now take a few seconds to fine tune even further so that you can be 5 or 10% more comfortable.
During the Nidra you can move if you want to or need to.
But if you do move,
Please do it mindfully,
Slowly,
And gently.
I'll guide you through the practice,
Which includes a body scan.
But you don't have to listen to everything I say.
It's perfectly fine if you drift off sometimes.
Just allow my voice to become a safe sound in the background.
It's okay to fall asleep.
But you might tell yourself instead to stay safely present while deeply relaxed.
Towards the end of this practice.
I will invite you to visualize or imagine a place in nature.
I'll guide you through a springtime walk.
But allow any images or sensations that come up for you to come up freely.
It's okay to have your own experience.
We will begin with a heart energy exercise.
Start by sensing into the area inside your rib cage and upper chest.
Can you feel or hear your own heart beating?
Perhaps sensing that the warmness of your heart muscle is working inside the chest cavity.
Imagine a warming energetic glow within.
See if you can allow this energy to expand and reach outside your body.
As if it were a halo extending several inches away from the body.
Imagine this warm glow floating around your body.
Sending a loving feeling into the space around you.
And allowing it to surround your own body as well.
Notice how this feels.
And if you don't feel anything,
That's okay.
Just imagine.
Now focus on bringing this energetic field closer to your body.
As if you were wrapping yourself tightly in a warm blanket.
Let your heart space energy hover closely around you and bring you comfort.
Again without judgment,
Just notice if you feel anything and what it feels like.
Now release this energy just a little bit until you can sense that it is surrounding you closely.
But at a comfortable distance for you.
Let the heart space field settle into a loving space that supports you.
Now let's bring our attention to the breath.
Inhale through the nose and allow the belly and whole chest to expand.
Exhale through the mouth with a sigh.
And allow the whole body to relax and release.
Inhaling through the nose.
Expanding.
Creating space.
And exhaling.
Softening and relaxing.
Allowing the breath to settle into a comfortable rhythm.
It's now customary to set a sankalpa or an intention for our practice.
This intention is set in the present tense with a positive frame.
It could be something like I am grounded and energized.
Or you can choose your own,
Whatever resonates with your own heart.
Choose whatever intention you like and repeat it to yourself with the next three natural breaths.
On the last exhale just allow the intention to release.
And now we will begin the scan around the body.
I will mention each body part so that you might put your awareness there.
And perhaps imagining each body part is being touched by a warm,
Nurturing light.
Beginning on the right side with the right hand thumb.
Moving to the index finger.
The middle finger.
The ring finger.
And the pinky.
Allowing this warm energetic light to move into the palm of the right hand.
The back of the right hand.
The wrist.
The forearm.
The right elbow.
The forearm.
The shoulder.
The underarm.
Side of the right waist.
The right hip.
The upper thigh.
The knee.
The lower leg.
The right heel.
The sole of the right foot.
Top of the right foot.
The right big toe.
Second toe.
Third toe.
Fourth toe.
And the pinky toe.
Now feeling into the entire right side of the body.
Allowing the whole right side of the body to relax.
Moving this golden light and its warmth now to the left side of the body.
Imagining the warmth in the left thumb.
Index finger.
Middle finger.
The ring finger.
And the pinky.
Palm of the left hand.
Back of the left hand.
The wrist.
The forearm.
The left elbow.
The upper arm.
The shoulder.
The underarm.
Side of the left waist.
The left hip.
The thigh.
The knee.
Lower leg.
The heel of the left foot.
The sole of the left foot.
The top of the foot.
The left big toe.
Second toe.
Third toe.
Fourth toe.
And the pinky toe.
Sensing into the left side of the body.
Allowing warmth to flow into the whole left side of the body.
Relaxing the left side of the body and the right side of the body.
Moving to the back of the body.
Starting with the back of the head.
Feeling the nurturing light moving into the back of the neck.
The right shoulder blade.
The left shoulder blade.
The upper back.
Back of the ribcage.
The low back.
The buttocks.
The backs of the thighs.
The calves.
The heels of both feet.
The soles of both feet.
Now sensing into the entire back of the body.
Allowing the warmth to flow into the whole back side of the body.
Relaxing the whole back of the body.
Now concentrating back to the top of the head and moving to the front of the body.
Bringing your awareness into the forehead.
Allowing the warm glow to move down into the cheekbones.
Bridge of the nose.
The eyebrows.
The eyelashes.
The eyeballs.
The lids of the eyes.
The right ear.
The left ear.
The nose.
The upper lip.
The teeth.
The tongue resting gently inside the mouth.
The chin.
The lower lip.
The right jaw.
The left jaw.
Front of the neck.
The right clavicle.
The left clavicle.
Top of the chest.
The front of the ribcage.
The solar plexus.
The belly.
The tops of the hips.
Front of the thighs.
The knees.
The shins.
The tops of both feet.
Ankles and all of the toes.
Releasing and relaxing the front side of the body.
Allowing the warmth to travel throughout the front side of the whole body.
Now moving your awareness from the front to the back.
The right and the left side.
Becoming aware of the whole body.
Allowing the whole body to feel the warm glow.
Relaxing and releasing the whole body.
Now allow your mind to begin noticing the breath.
Perhaps letting the awareness rest at the feet.
Noticing any sensation you might feel in the feet.
Noticing if you don't feel anything.
And just allowing the observation to happen.
Perhaps allowing the next breath in.
To take energy up through the feet.
Allowing this warm glow to flow up your legs.
Across your hips.
Into the upper body.
The shoulders.
The arms.
And into the head.
Begin to imagine the exhale is moving the energy down the body.
From the head to the shoulders.
The arms.
The torso.
The legs.
And the feet.
Allow the breath to naturally follow its own rhythm.
Now allowing your awareness to float away from the breath.
Beginning to sense into some opposite sensations in the body.
Perhaps noticing if you can feel any coolness.
Sensing into the fingers and toes.
Perhaps the arms.
If you can find any part of the body that feels cooler than the rest.
And now exploring if any of your body feels a little bit warmer.
Finding any part of the body where you can sense warmth.
Perhaps focusing on the heart space.
Now bringing your attention back to any sensation of coolness.
Moving the awareness back and forth between the spaces that feel warm.
And the parts that feel cool.
Allowing a balance to flow between the warmth and the cool in the body.
Allowing the warmth to expand and envelop the coolness.
Beginning to find and sense into your perfect temperature.
And then just release.
Now we'll take some time to ground and use the earth's energy.
See if you can allow yourself to imagine,
Feel,
Or sense into a place where you feel grounded.
Where you feel safe and calm.
Perhaps this is a place in nature.
Can you imagine feeling earth's subtle natural electrical energy that's present in the ground?
Becoming aware that humans are bioelectrical beings surrounded by energy.
Knowing that when you physically ground yourself,
You can feel more centered,
Solid,
Strong,
And balanced.
Imagine taking off your shoes and socks and experiencing the earth beneath your feet.
Rooting into the ground and imagining absorbing the earth energy.
Now imagine yourself walking barefoot in a beautiful meadow on a warm spring day.
Notice how the grass might feel beneath your feet.
Imagine seeds that are stirring beneath the soil to bring forth growth.
Feel into the energy that mother earth is flowing up into your body.
Notice what you could see or feel or sense.
Colors,
Smells,
Or any other sensations.
Imagining sunlight is pouring through the edge of the trees near the forest and the meadow.
Now imagine you'd like to explore to the edge of the meadow,
Walking towards a woodland path.
Perhaps choosing this woodland path.
Noticing how the path might feel different under your feet.
Asking yourself what else you might see and feel and sense into.
Perhaps the shade in the trees.
Sunlight sparkling through the leaves.
Perhaps it feels peaceful.
You might hear birdsong.
Let's imagine we hear the sound of rippling water.
Perhaps you walk towards the water sounds.
Maybe you reach a small stream,
A lake,
Or a waterfall.
You sit down or recline and enjoy the peacefulness.
Perhaps even dipping your toes into the water.
Notice again what you might feel or sense.
Is the water cold or warm?
Feel the softness of the water lapping under your toes.
You may want to sit for a while.
You might let the water lap against your skin like silk.
Feeling the warmth of the sun and the dappled shade on your skin.
Allowing yourself to feel completely content.
Allowing yourself to release and relax.
Noticing the soft breeze,
The forest sounds,
And the feel of the earth beneath your body.
Now becoming aware that it's time to leave this beautiful natural space.
Knowing that you can return any time you like.
Now beginning that slow and gentle return.
Listening,
Sensing,
Feeling.
Feeling into your body.
Listening to your breath.
Noticing what your body wants to do.
Perhaps you want to remain lying still or roll over to one side.
Gently moving your fingers and toes.
Perhaps stretching.
Doing whatever feels good to your body.
Allow yourself to indulge.
Doing what comes naturally.
And if you are getting back to your day.
Allow some time for you to come back up to a sitting position.
Begin to recall the sankalpa or intention that you set in the beginning of practice.
Repeat that positive intention in the present tense.
Taking in a long slow breath.
Allowing the earth energy to continue supporting your entire being.
Inhale and exhale.
Slow,
Rhythmic,
Relaxed breathing.
And now the practice of yoga nidra is complete.
Namaste my friends.
