Hello,
And welcome to this Yoga Nidra practice.
My name is Lynette,
And I'll be taking you on a journey today.
And today we will journey through the hands.
So I invite you,
As always,
To get really comfortable.
You can lay down,
You can stay seated,
It doesn't really matter.
As long as you're comfortable and your body feels 100% supported,
So that,
You know,
You feel like your bones are supported,
Your muscles can relax.
You can take the edge off just for a few minutes,
Give yourself a break.
So as you get cozy and comfortable,
Be sure to check in to see if you need an extra layer for warmth,
Or if you need to create a little more privacy and quiet for yourself.
You are in charge of you,
Only you know what you need.
So take this time now to set yourself up in a way that feels just right.
And as you settle in,
Just start to feel the weight of your body drop down,
Resting on the space you are in.
So maybe that's a floor,
A chair,
A couch.
Feel your body let go and drop down,
Letting go of effort,
Letting go of control,
Making it just a little easier for now.
And the same with the breath,
Tune in to the flow of your breath as it moves in and out and let go of trying to control your breath or forcing your breath and just allow inhales to come and notice exhales leaving without you having to make anything happen.
What does surrender feel like?
What does releasing your grip of control feel like?
Take a few more breaths here as you really settle in and feel the back of your heart softening.
Bring your attention to your heart space,
Your beating heart between your lungs breathing in the cave of your rib case.
Attention moves into this heart space,
This place of peace.
And imagine here a spark of light,
A spark of light like a match lit or a firework or the sun glowing as it rises just over the horizon.
And watch this light split into two.
One light travels to the right shoulder,
Down the right arm,
All the way down,
Landing in the palm of your right hand.
And the second light moves to the left shoulder,
Travels down the arm,
All the way down until it lands into the palm of the left hand.
Your whole body is resting as you effortlessly hold these two lights,
One in the right palm,
One in the left palm,
And feel both palms together.
And imagine these lights are full of intention,
Of prayers,
Of wishes,
Of sun kalpas,
Of positive light,
Positive energy.
The light in your right hand is a prayer or wish for yourself,
A quality you would like to add to your life.
Just feel that prayer,
That intention now.
Feel it in the palm of your right hand.
And the light in your left hand holds a prayer,
A wish,
Intention,
A sun kalpa for something outside of you,
Someone outside of you,
Someone else,
Or a group of people,
Or maybe just the whole world.
Feel that quality that you would like to send out into the world,
Into the universe now.
And let the words and thoughts go of these intentions,
The energy,
The life force stays in the light,
And you don't have to think about it.
You just know that this light encompasses all of your desires.
Move your awareness to the palm of the right hand,
Up the right thumb,
And tip of the thumb,
Up the right index finger,
To the tip of the index finger,
Up the middle finger,
To the tip of the middle finger,
Up the ring finger,
To the tip of the finger,
And up the little finger,
To the tip of your finger.
And feel all four fingers and thumb all together.
And just the tips of the fingers and thumb.
Feel the fingers,
The thumb,
The palm of the hand,
And the back of the hand all together.
Your whole right hand all together.
And then bring your attention to the palm of the left hand.
And attention moves up the thumb on the left hand,
Tip of the thumb,
Up the left index finger,
To the tip of the finger,
Up the middle finger,
To the tip of the finger,
Up the ring finger,
And just the tip of the ring finger,
Up the little finger,
And just the tip of the finger.
And feel all four fingers and thumb on the left hand.
And just the tips of the fingers and thumb on the left hand.
And feel the palm of the left hand and all four fingers and thumb and the back of the hand all together.
The whole left hand all together.
Now imagine your breath moving in to the right palm and exhaling through the left palm.
And breath moving in through the left palm and out through the right palm,
Alternating.
Your body is breathing in through the right palm,
Out through the left palm.
Imagine breath moving in to the left palm as you inhale and exhale through the right palm.
Inhale right.
Exhale out the left.
Inhale into the left.
Exhale into the right.
Inhale right.
Exhale left.
Inhale left.
Exhale right.
And keep going at your own pace.
Breathing four or five more times at your own pace through the hands,
Your whole body soft.
Next time you exhale through the right palm,
Release the counting,
Release the breath.
And just feel your body breathing,
Your whole body soft and relaxed.
And imagining with closed eyes that these two lights softly land in each palm once again,
One light in the right palm,
One light in the left palm.
Remembering the intention for you in the right and the intention for another in the left.
Feel these intentions light up in the palms of your hands.
And feel the energy from this light brighten even more as these two lights travel all the way back up both arms right and left to the right shoulder and the left shoulder,
Taking all of this beautiful energy with them as they come back to meet in the center of your heart space.
Shining as one together,
One bright light at the center of your heart,
Shining out,
Shining out into the world.
And the practice of yoga nidra is now complete.
Take a few breaths as you become aware of your surroundings.
You become aware of your body in this space and this time.
Take your time as you slowly step back into your everyday life.
There's no rush.
Thank you so much for taking time for yourself today and for sharing your time with me.
Thank you.
