Yoga Nidra With Affirmation - Love Your Body
In our world today, there is a big disconnect between mind and body. We do not hear the messages our physical homes try to share with us. The practice of Yoga Nidra drops us straight back into our bodies. It is through these vessels we experience life, so why speak so harshly of it? Working with affirmation and body scan we find a sense of presence, clarity, and confidence in this 18-minute Yoga Nidra practice.
Transcript
Hi my loves and welcome to today's practice of yoga nidra.
So you can choose to do this in your own time throughout your day or perhaps closer to the evening when you're ready to wind down.
What I hope is that this is an opportunity for you to really delve back into the physical body.
We are often so far removed from the physical body,
Our centers and our true homes.
So I hope this body scan,
This meditation comes to you and helps you find a way to rekindle that love for your unique home.
Settle yourself somewhere where you feel comfortable,
Where you feel at ease and where the body can relax.
So I'd recommend as we move through this practice,
This body scan,
That you find yourself lying down somewhere and that way we allow the body to be as balanced as possible.
If you do need a pillow to support the backs of the legs,
The knees or the spine or even the back of the neck do feel free to bring those props into.
If you find that as you settle down the mind is still racing from A to B to Z,
Do feel free to pause this meditation firsthand.
Take a piece of paper or a notepad and choose to jot down any thoughts that really have your attention and your focus.
We want to place this focus upon the body,
That physical home we have.
So perhaps giving yourself that time just to step away from thought firsthand.
When you are ready to settle into the space of meditation,
We found ourselves lying down comfortable with a blanket if needs be to keep the body warm.
Take the time here to close the eyes down.
With the eyes to a close dropping away from the external world around you,
Take this time just to feel the breath in the body.
Maybe allow for a few sighs out of the mouth as a way of dropping into the presence of your practice ahead.
Noticing simply how the body reacts or acts within this space.
Spend time here today with the mantra,
The intention I love my body and trust its wisdom.
Because you know that the body holds our stories,
It's the keeper of the past and a teacher of our future.
So when we really spend time with our physical bodies of being comfortable within our skin,
We are able to read its patterns.
We are able to understand more why we hold ourselves the way that we do and we're able to heal such patterns that may not serve us so well.
We are able to understand and to listen to the body's need for freedom.
The body's want and crave for fluidity,
For openness.
In this moment of stillness,
Notice,
Understand where you might be holding tension.
Where you might be holding a certain stress or strain.
Perhaps for you that might be in the shoulders,
The upper body.
Are we concaving at the chest,
Holding tightness in and around the heart space or are we struggling to breathe fully,
Deeply and purposely into the belly?
Just take that moment for yourself.
Discover and understand.
And then repeat to yourself,
I love my body and trust its wisdom.
I love my body and trust its wisdom.
Before we continue into our yoga nidra,
Tell yourself this one last thing that you will not fall asleep.
That you are practicing yoga nidra and that you will not fall asleep.
Bring our attention to the crown of the head.
Allow that focus to hover in fact a centimeter or two above the physical realm of your body.
Almost as if you could feel the the very tip of the the hair threads out with the inner channels of the body.
And settle your attention,
Your focus within this space.
Come back to that intention,
That mantra whenever you need as we begin our body scan.
Feeling our awareness,
That attention and energy seeping through the skull.
Moving in and through the crown of the head.
Towards the front of the skull,
The forehead.
Scanning down past the forehead,
Past the eyebrows,
The eyes,
The ears,
The nose,
The cheeks,
The mouth.
Scan past the jawline and feel any tension,
Any stress dissolving away.
As you stay in the safe held space as you scan past the neck,
Past the shoulders,
The upper arms,
The elbows,
The forearms.
Feel a tingle of energy as you move past the wrists,
The thumbs,
Index fingers,
Middle fingers,
Fourth fingers and pinky fingers.
Stay at the center of the palms what do you feel?
What do you manifest?
What can you create with these tools?
We move back up the length of the arms,
Past the fingers,
The palms,
The wrists,
The forearms.
Feeling our way past the elbows,
The upper arms,
The shoulders.
We move down through the length of the body,
Cylindrically taking in the chest,
The breastbone as well as the backbone,
The shoulder blades,
The gentle curves of the spine.
And as you pass down each rib,
We come to the fullness of the belly.
Breathe deep,
Breathe mindfully,
Breathe with purpose.
Feel the breath bring weight into the body.
A density that brings purpose and presence to this moment.
Feel the breath within that creative center at the front of the pelvis.
The womb space whether that's physical or energetic for you.
Feel the heaviness of the pelvis.
Anchor yourself here in that moment.
We continue down the length of the legs.
With your inner gaze you are scanning past the hip bones.
Allowing the legs to flop out or in.
We pass the thigh bones,
The knees,
The calves,
The shins,
The ankles,
The feet,
The toes,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
The sole of the foot.
Stay with your attention here at the sole of the foot,
Rooting,
Grounding into the earth's presence.
You are here.
I love my body and trust its wisdom.
From the soles of the feet we move back up the length of the body.
Arriving past the toes,
The ankles,
The shins,
The calves,
The knees,
The thighs,
The hips,
The front of the pelvis,
The buttocks at the back,
The curves of the lower spine,
The fullness once again of belly,
The flutter of the lungs as we breathe,
The rib cage expanding wide,
The chest rising and falling,
The subtle beat of the heart if you can feel it.
Can you be with your natural,
Bodily rhythms?
Come to the shoulders,
Feel the shoulder blades landing on the back of the rib cage.
The imprint of the shoulders as they slide down the back.
We feel we create length through those arms,
Our gaze,
Our awareness moving down from the shoulders,
Upper arms,
Elbows,
Forearms,
Wrists and fingers,
The thumb,
Second finger,
Third,
Fourth finger,
Fifth.
Travel back up the length of the arms,
Come to the neck,
No stress,
No strain,
A lightness within the head.
The jaws relax,
The mouth is relaxed,
The cheeks,
The nose,
The eyes,
The eyes,
The space in between the brows relaxed,
Relaxed,
Relaxed.
The skull,
The brain,
The crown of the head just is.
And our attention once more seeps beyond the crown of the head,
Hovering that centimeter,
That millimeter even above the hairline.
Hover your attention.
Take in your body in its entirety.
Cover your body with a blanket,
A hug,
A nurturing presence.
In this energetic bubble see that what you are feeding yourself,
What you are saying to yourself,
What you are whispering to yourself,
Are words of positivity.
Words that allow you to feel confident in your own skin as we begin to awaken.
Your body carries you for a lifetime.
This vessel is one in which we experience life so treat it well.
Feed it with a big full pranic breath.
Inhaling 1,
2,
3,
4,
5,
6,
7,
8.
Holding 1,
2,
3,
4,
5,
6,
7,
8.
Exhaling 1,
2,
3,
4,
5,
6,
7,
8.
Holding 1,
2,
3,
4,
5,
6,
7,
8.
Release.
Whenever you feel ready to move the body,
To blink the eyes open and to come back into the reality of your day.
Take your time,
Move slow.
I hope you've enjoyed this yoga nidra today my loves.
Feel free to connect with me if you have any questions.
We'll see you soon.
