Hi,
This is Marina and welcome to today's practice.
Today,
We'll do a full-length Yoganidra practice.
Yoganidra is a deep relaxation practice designed to calm the nervous system.
This practice is deeply healing as it works with the subconscious mind to free us from some of our more limiting beliefs and painful feelings about ourselves or about the world.
Our goal with this Yoganidra today is to help us release any stress or anxiety that has built up in the body and to feel into the sense of safety,
Stability,
And security that exists deep within us.
So begin by finding a comfortable position lying down on the back.
You may want to use a blanket to cover up or something to cover the eyes.
Place the arms by the sides,
Palms face up if that works for your body,
And the feet can fall open to the sides,
Becoming as comfortable as possible.
Make any adjustments you might need to find a position where you can remain still for the duration of this practice.
Now allow the face to become soft,
Releasing any tension in the forehead or around the eyes.
The jaw becoming loose,
The teeth slightly apart.
Now feel the body release any holding,
Letting go of any tension in the neck or shoulders,
Any gripping in the torso.
The arms and legs relaxed and open,
Muscles releasing their grip.
And allow the body to sink down into the surface below you.
The body becoming heavy and relaxed.
Resting in deep comfort and ease.
Feel the body being held and supported.
Feeling how the body is safe to relax.
To rest.
Now repeat to yourself the words,
I am safe.
I am safe.
I am safe.
Feeling safe and supported in this moment.
Now bring the attention to the right thumb.
Bringing all of the attention to the right thumb.
Now move the awareness to the right index finger,
Middle finger,
Ring finger and pinky finger.
Palm of the right hand.
Back of the hand.
Now feel the right wrist,
Forearm,
Elbow,
Upper arm and shoulder.
Now feel the right ribs and waist,
The right hip,
Thigh,
Knee,
Lower leg,
Ankle,
Sole of the right foot,
Top of the right foot and all five toes.
Now feel the whole right side of the body.
Feeling the whole right side of the body.
Now bring the awareness to the left thumb,
Left index finger,
Middle finger,
Ring finger,
Pinky finger,
Palm of the left hand,
Back of the hand.
Now feel the left wrist,
Forearm,
Elbow,
Upper arm and shoulder.
Now feel the left ribs and waist,
Left hip,
Thigh,
Knee,
Lower leg,
Ankle,
Sole of the left foot,
Top of the left foot and all five toes.
Now feel the whole left side of the body.
Feeling the whole left side.
Now feel the soles of both feet.
The soles of both feet.
Now feel the calves,
Backs of the knees,
The hamstrings,
The buttocks,
The low back,
The mid back,
The upper back and shoulder blades,
Back of the neck,
Back of the head,
Crown of the head.
Now bring the attention to the forehead,
The space between the eyebrows,
Both eyebrows together and feel both eyes,
Both nostrils,
The cheekbones,
The jaw and chin.
The lips,
The teeth,
The whole mouth,
The whole mouth and the whole face.
Now feel deep inside the ears to the center of the head.
Feel the spaciousness at the center of the head.
Now feel the center of the throat and feel the spaciousness at the center of the throat.
Now feel the center of the heart and feel the spaciousness here.
Now feel the upper abdomen and the lower abdomen,
The pelvic floor.
Now feel the tops of both thighs,
The kneecaps,
Both shins,
The tops of both feet.
Now feel the whole lower body,
Feeling both legs together.
Now feel the whole upper body,
Feeling both arms and the torso and the head.
Now feel the whole body together,
Feeling the whole body in your awareness.
Now feel the body being breathed,
Feeling the body expand and contract with the breath.
Feeling as if the whole body is breathing.
Follow the breaths in this way,
Watching the whole body be breathed.
Now release the breath and feel into the neutrality of the body at rest,
Feeling a sense of neutrality.
Now from your body,
What does it feel like to be stressed or anxious?
To feel stressed or like things might not be okay.
This might feel like you're pressured by time,
Like you're worried about money or resources.
Perhaps the sense of feeling overwhelmed.
What does stress or anxiety feel like in the body?
Feeling any tension or tightness,
Any discomfort or anything else.
Now let that go.
And now what does it feel like to relax,
To allow the pressure to dissolve?
This might feel like letting go of any tension or tightness,
Any holding in the body or the mind.
Choosing in this moment to hold on to nothing.
What does it feel like to let go into relaxation?
Now bring the attention back to the body.
Returning to the neutrality of the body.
And now what does it feel like to lack?
To feel like there's not enough or that you won't have what you need.
This might feel like being afraid or not feeling provided for.
Failed that you're lacking what you need.
What does it feel like to be in lack when you don't think you'll have enough?
Now let that go.
And now what does it feel like to have everything you need?
To have everything you could possibly need?
Perhaps feeling safe or provided for.
Feeling that all of your needs are met.
What does it feel like in the body to have what you need?
Now let that go.
And feel back into the body.
Feeling the body held by this present moment.
Now imagine that the body is resting in the softest,
Most comfortable bed.
This bed is plush and warm,
Filled with big blankets and pillows.
With everything you need to feel completely comfortable and safe.
Now imagine that this bed becomes a cocoon of protection.
It forms itself around you to create the perfect nest of safety.
You sink deeper into this cocoon.
A place for you to feel safe.
For you to deeply rest.
Inside of this cocoon you are held and protected.
Allow the body to rest in this space.
You are supported.
You are safe.
You are loved.
Feeling as this cocoon of protection holds you.
You are allowed to rest 2020.
Slowly return your attention to the physical body.
Feeling the body refreshed and renewed.
And slowly return your awareness to the room you're in.
Perhaps making some gentle movements with the body.
Thank you for practicing with me today.
This is now complete.
