Morning Yoga Nidra: Rise Rooted Day 2

Rise Rooted is a 3-day series welcoming you into the power of beginning your day with intention. During the day 2 practice, you'll be guided to unwind your mind and see your programming and habit of being in more than one place at once. This practice is dedicated to holding a presence in this moment at this time. Awareness of how our physical body stores experiences, memories, and beliefs. If you struggle to name or know your emotions and feelings, yoga nidra offers you the space to explore in a safe way, who you really are. You can practice this series as a beginner to Yoga Nidra or an advanced practitioner. Come with an open heart and lay your head to rest. Relaxation is the key that unlocks our greatest potential on all levels.

Transcript

Welcome to today's knee jerk practice in the series Rise Rooted.

We'll be exploring the different places that we can be while our presence is scattered and unaware.

I invite you to take a deep breath with me and potentially close your eyes if you're in a safe and willing space.

Breathe all the way in through the nose and let a open mouth sigh drop out.

And there is something very soothing to the nervous system about a full exhale with the audible sigh.

Continue to do those big breaths in and audible sighs out until your body feels like the weight has been fully dropped.

We start this practice in the shape of Shavasana which is known as Corpse Pose in the English language and that is just a flat body lying on the earth supported in whatever way you can with props and blankets,

Pillows.

Sometimes even a eye pillow helps to put some weight on the eyelids especially if you're someone who's very restless or wakeful and it feels like you're struggling to maintain closed eyes.

Having that weight there is a blessing in your practice.

And then we'll go more into a natural organic breath so you'll keep the mouth closed and continue to breathe through the nose if possible and just watching where you're breathing,

How it's landing in your body.

This may be a opening and closing of the ribcage,

A lifting and falling of the belly.

Maybe your breath stays all the way in the upper portion of the chest and try not to assign a judgment of right or wrong to this breath and just be very curious.

When we find ourselves moving away from judgment we take the seat of witness and become aware of awareness.

Awareness is non-judgmental,

Taking in information and allowing information to flow outside of what we already know.

And your brain may start to slow down here from a high beta I have to do,

My morning was rushed,

I'm anxious to be here.

And the more you're connecting with the breath,

The more you're coming into your presence,

You're more coming into your body.

And the mind may still be in alternate time zones.

And what that could look like if you're like what is a time zone?

That could be that as I'm sitting here guiding this practice I'm thinking about where my son's jacket is at the same time.

Also laundry that I have on the go.

My body is split in fractal energy amongst many different places.

And as I come deeper into my seat as teacher,

Deeper into my breath,

More into my body,

I become completely present and I'm able to channel through this nidra practice for you.

And for you as student,

You may experience symbols pop up,

Memories,

Stories,

Experiences.

And it may come through the form of the sensory body,

Maybe a smell,

A taste,

A feeling of touch without being physically touched.

And so opening the heart as you breathe as well,

Starting to breathe through the heart space,

Bringing in heart-brain coherency.

And a scan from the crown of the head,

Slowly rolling over the front of the face,

Eyes,

Nose,

Lips,

Jaw.

Anywhere where there's tension locked or held.

Tension is a story that's held inside the face and you may even want to explore that.

What is it that I'm hanging on to here?

And if something organically arises,

That's information for you.

If nothing comes,

Don't force it.

And then drop awareness down into the front of the throat and let it wash over the whole front of the body.

And imagining as though as the breath is washing over the whole front of the body,

That this is giving you permission to really land and have the earth hold you.

We try so hard to hold our own weight and hold the weight of others.

This is a practice of full and total support.

Let yourself drop into the earth and let it be held.

Your body be held by the energy and grounding force of the earth.

No matter how high you may be up and away from the earth,

You can always feel the earth's residency once you attune to it.

You are the earth.

And with each muscle beginning to relax away from the bone,

The skeleton becoming more and more heavy,

Falling into the support of the soft muscle that holds it together,

You'll begin to slowly deeply relax and drop into more of an alpha brainwave.

And this is where awareness becomes present as the body relaxes.

But there still is a conscious will engaged so I can direct my will towards anything that I desire in this state.

And inside of the practice of yoga nidra we have two beautiful opportunities to direct awareness towards an intention for our highest good,

Something that our heart already knows,

Our mind has forgotten,

Our body remembers.

Amongst other stories it's remembering at the same time,

Which is a conflicting experience for the body.

So right now we're going to intentionally direct awareness towards something that is positive and something that you desire to bring back into your life,

Whether this is love,

Whether it is in some form of stability,

Safety,

Your external focus could even be on money.

But what you really deeply crave is a sense of safety,

A sense of stability.

And this may have always been something that has come up for you throughout your life.

Because what we are,

The magnetic charge of who we are and what we believe we are,

Creates our external reality.

So we want to intentionally charge our body to what we want to draw in today.

And that could be I am safe.

And if love has eluded you throughout your life,

And this can happen for people who have been adopted from birth,

Where they have felt unwanted,

Unheld,

Unsupported,

I am loved.

And many other different expressions,

Not just adoption,

But perhaps a mother with postpartum or being abruptly taken from the womb.

All of this can lead into I am unsafe,

Or I'm unloved.

And we want to take that and make it into a more intentional vibration today.

I am loved,

I am safe,

I'm valued,

I'm seen.

If any of those are resonating with you,

You'll take that right now and quietly,

Silently repeat it into the vibration of your heartbeat.

I am,

Whatever your Sankalpa is there,

I am loved,

I am safe.

And we take it and we feed it to the heart three times.

And now you'll notice if there is a never ending repetition of the I am statement said like a gripping suffering,

I need this,

I desire this so deeply.

And then pull that back into your heart space to know that you already have it.

It is just a simple change in vibration.

You are becoming the magnet to what you desire and you have to do no work here other than to be in the vibration of I am,

I am,

I am.

Let the ego mind relax,

Call back awareness to behind awareness.

I'm aware of awareness.

This is the act of non doing.

And eyes are closed to eliminate the sensory intake for the body,

The practice of Pratyahara,

Bringing everything inward,

Just staying tethered to the external sense of sound.

Let your whole external sensory body start to bend inward towards the rib cage,

The heart,

The belly,

The womb.

Call all of your sensory body home and allow the intelligence of the inner sensory body to awaken.

During rotation of consciousness,

Anamaya Kosha,

Will be pairing the brain to the body.

And as we map the body,

The extra sense and sensitive places like the lips,

The mouth,

The feet,

The hands,

Become very enlightened inside the mind.

The brain lights up with awareness of the body itself,

Calling you into this moment and away from all of the fractaled energy that you have displaced throughout the night and into the morning and bring everything back into this intentional state of being.

We'll draw in one last controlled breath as it comes in through the nose and lifts the belly.

And notice how this energy that we cannot see,

Touch or feel can change the physical so dramatically.

And to shift your faith into that what I can't see,

Touch and feel can be shifted for me dramatically in a split second,

Without me having to try without me having to do,

I simply have to receive to open to be.

Your breath is always working with you as a guide,

Remembering of spirit of life force that exists outside of you,

Letting you know that you are intentionally meant to be here,

That your life is purposeful,

That you are needed,

That you are desired in your medicine is medicine for this earth will guide awareness into the right hand and settle it on the fingerprint of each finger and thumb simultaneously resting awareness on each fingerprint of each finger and thumb of your right hand.

Try to soften your jaw on your shoulders and let your heart fall back heavy as awareness is still held inside the fingerprint of your right hand.

And now take this delicate awareness and caress it over the interior of your palm right hand and bring it up over your forearm.

Follow this awareness through the right side body as it ascends to the top of the shoulders where the shoulders meet at the cervical spine.

Become aware of each vertebra that exists inside your neck and wrap awareness around the right side of the vertebra.

Become aware of the energy that is emanating from the spine.

And how it's moving to from center to the exterior of your body,

From middle to right side body,

Whole of your spine,

Right side chest,

Right side belly,

All the way down into the sacrum,

The fused bones at the base of the spine,

Where we hold a lot of worry,

A lot of pain,

And a lot of suffering.

Become aware of the energy that exists at the base of your spine that is pooling into the right side of your pelvic bowl,

And how this affects the way you stand.

Be open to receiving any intelligence from the unified field,

How my foundation is locked inside the pelvic bowl or free.

If there feels a dense energy there,

You could breathe,

Send your entire breath into the right side of the pelvic bowl,

Bringing life spirit chi energy,

Swirling around this breath inside the right side of your pelvic bowl,

And allowing it to press through the hip socket,

Sliding down the skeleton of the femur,

Right side leg into the tissue,

Joint,

Ligament,

Tendon of the knee,

And all the way down the shin bone and into the whole of your right foot.

The sole of your right foot awakens and feel the skin breathing through the sole of your right foot.

Each inhale brings awareness to the right side body as it lights up in a beautiful,

Brighter color than you've ever seen.

Whole right side body awake,

Aware,

Bright in color.

With every inhale,

And as you exhale,

You'll see the body drop through your inner eye.

Right side body breathing in,

Elevating,

Lifting,

Exhaling,

Dropping,

Darkening,

Becoming heavier,

More relaxed.

Anamaya Kosha,

Blended into Anamaya Kosha,

Where the breath and the body unite.

Each breath becoming bright,

Light,

And lifted,

Heavy,

Contracted,

Deepening.

Relax awareness of the right side body and allow your attention to filter over to the left palm,

Left fingertips,

And become more aware of the fingerprint of each finger and thumb,

The left hand.

Notice if the mind is still wanting to map the right side body,

Relax the body,

And come into simple awareness of awareness.

I'm aware of my left fingerprints through thumb,

Index,

Middle,

Ring,

And baby finger simultaneously at once.

And now that same gentle awareness travels through the interior of your palm,

Forearm,

And is pulled up through the left side body over the shoulder and into the cervical spine.

Seeing all of the vertebra that exist for the upper portion of the spine,

The cervical spine,

And from the center of the vertebra wrapping around the left side and emanating from the center of your spine,

Cervical spine,

All the way down into the lumbar spine,

The base of your back,

Left side vertebra,

From the mid to the exterior,

Energy begins to emanate from mid spine to the left side body,

Chest,

Belly,

Sacrum.

And inside the sacrum,

Fused bones are stories that are held.

And this side may be more about receiving,

Or the inability to receive,

The inability to be held,

To be contained,

To feel wild.

As you drop into the pelvic bowl,

Become very aware of the energy that exists in the left side of the pelvic bowl,

Without any desire to change and only to see.

And see if your spontaneous awareness invites intelligence to unlock or unleash the pelvic bowl,

To breathe life and energy into the very root of your energetic being,

Your foundation,

Your stability,

How you stand,

Where you stand,

How much space you take up.

And now let that flow through the hip socket,

Like a water slide,

Energy and awareness glides down the femur bone,

Over through and around the tendon,

Tissue,

Ligament,

Muscle,

Joint of the knee,

The shin bone of the left leg,

And into the sole of the left foot,

The whole of the left foot.

Open the passageway of breath through the cells in the sole of your feet,

Open the left sole to breathe,

And invite this breath in with every inhale up and through the left side body.

And this color may be different than the other side,

But there is a color that enlivens as we breathe in,

Brightens,

Heightens,

Lifts,

And darkens,

Becomes contracted,

Heavy,

And more relaxed with every exhale.

And you may even feel a transfer of what you're inviting in,

And what must go to make space for that to come in,

But don't force it,

This may be something that spontaneously occurs.

For some of us,

And for some of us,

This will just be an energetic wash of the left side body.

And this is a practice of neutrality,

You're not chasing pleasure and running away from pain,

You are completely open to the experience of being human,

And all experiences being valid.

Continue to breathe in through the sole of your left foot,

Watching pranamaya kosha move through move through the whole left side body.

And then the left side body,

The color of the left side body unites with the color of the right side body,

And they begin to breathe in either pulses,

Or simultaneously watch how your breath moves through your body right to left side.

Continually release your jaw,

Heavy your body more and more into a passive observer,

Other to only sound.

And now the left and right side bodies merge and the color changes to one unified field as it begins to move up the neck and into the skull.

The whole body begins to glow in one unified color.

And this color may have different expressions of itself where there is spaces in your body that are brighter.

And that may have a story or a symbol attached to it.

And there are spaces in your body that will be darker with their own unique expression and experience.

And come into the energy field of the eyes without awakening external vision,

Become aware of the orbit of your eye,

And how this color washes over the orbit of the eye through the interior of the eye,

The back of the eye,

How it's connected into the skull.

And then go deeper behind the eye into the center of the brain.

And awareness of the pineal gland washes over the body as energy is released from the pineal gland.

And hormones are restored through the body is the pineal and pituitary gland is awakened and the energy is moved and detoxed.

We'll take 10 deep breaths as we move through the washing of the pineal and pituitary gland.

And you can become aware of where the breath wants to move in order to detox,

Remove,

Make clear the pineal and pituitary gland and the wisdom that they hold.

And this may even end up as the breath moving through the feet or moving through the back of the skull,

Or perhaps over one breast.

Just begin to watch and see where your breath wants to move to wash through my kneel pituitary gland.

There are four breaths left here.

Three,

Two,

Your last breath,

Relaxing your count of breath,

Become aware of the heaviness of your body and how the heaviness of your body brings forward feelings of support.

And recall a time where you felt entirely supported.

And if you have never had that experience in your life,

What would it feel like?

If I felt entirely supported?

And you may even experience an emotional release.

And all of that is welcome.

As we move through opposites,

Remember that you are relaxed,

Aware,

And soft in the body,

Inviting the feeling of being unsupported,

Recalling a time where you felt incredibly unsupported alone,

And where that was held inside your body.

Bring that experience in and ask it what it remembers.

And the pathway of Nidra is to bring these charged experiences into a neutral platform,

Inviting the feeling of being supported and unsupported into your body at the same time.

Notice where you feel inside your body,

What you feel.

And we'll begin to bring in the awareness of feeling bound and constricted,

Dark,

Bound and constricted,

And dark,

Relaxing,

Letting go.

And as you let go of the feeling of being bound,

Constricted in the darkness,

There comes a ray of light,

An opening as though a cocoon is pulled back from your feet,

And you feel the warmth of the sun hit your feet,

And the air from a breeze,

Feel like freedom as it moves through your toes,

Peeling back the layers of your cocoon,

The constriction that has held you in and nurtured you through this last transformation,

And the breath of life peeling back all layers of the cocoon.

Your fingers are freed,

Your belly,

Your breasts are open,

Receiving the breeze,

The sun.

And lastly,

The cocoon is washed away from the face,

The skull,

And the crown of your head,

And your whole body is free.

Your spirit is free.

And each cell begins to charge,

Magnetize with the frequency of your heart,

And what your heart remembers,

And is known as Sankalpa,

Your I am statement radiating from your body,

For the whole world to see,

Feel,

And know.

Three times feel the pulse of your I am statement through your entire body,

Entire body,

Entire body,

Vibrating I am,

I am,

I am.

Become aware of any healing that has to take place inside your physical structure,

And let the energy of the sun move solely into that place or places,

Open to the belief that healing can occur rapidly,

Spontaneously,

And without you having to do anything at all,

But simply be present with your pain,

Your suffering,

Your knowing,

And to relax,

To be held by the earth,

Ruled by your heart,

Aware of the mind.

There is nothing you need to do.

There is nothing more you need to become than who you already are.

Feel the freedom that is happening in the throat chakra.

As you come back home to the vibration that you are already whole,

That the aspects of yourself that you crave are knowing that they are there,

And we're making space inside the energy and physical bodies,

So that this memory of who you are can be brought into consciousness,

And expressed to the unified field,

Elevated through the frequency of your heartbeat,

And the sound of your voice,

The work of your hands,

The stability of your feet.

Without opening your eyes,

Begin to bring a physical movement into your body by placing the index finger and the thumb together,

Tapping the thumb and middle finger together,

Thumb and ring finger together,

Thumb and baby finger together,

And we'll do that again with the mantra thumb to index finger,

Sa,

Thumb to middle finger,

Ta,

Thumb to ring finger,

Na,

Thumb to baby finger,

Ma,

Sa,

Ta,

Na,

Ma,

Sa,

Ta,

Na,

Ma,

I am,

I am,

I am,

And you can begin to slowly awaken,

Maybe moving over into your side body as you catch your head with your upper arm,

And allow yourself to rest in the position of a fetus,

Symbolically honoring the rebirth that occurs each time that we become conscious of who we are,

Each time that we shed a layer of a role or identity that had been placed upon us and unknowingly executed by our own will,

Each time we become more conscious of being in one time zone throughout the course of your day.

If there is anything that came up for you symbolically through your practice,

Journaling,

Specifically stream of consciousness journaling,

Where you use the pen to paper without thinking,

Just let it go,

Or you could ask the question,

What does this mean?

And see where that goes.

There's so much healing work inside of this practice.

If you are curious about it,

There is trainings called the portal.

I teach this in depth over the course of two weekends as a student and three as a teacher,

Practice of yoga nidra.

Let's now complete Hari Om Tat Sat,

Hari Om Tat Sat,

Hari Om Tat Sat.

Reviews

An experienced instructor who knows her teachings well. Good morning and namaste 🙏thanks for this practice.

That taught me more of what is going on with myself, thank you so much for all your teachings.

Powerful medicine. You might have created this just for me, I felt you were speaking so deeply into my experience. Bless you for your presence, your gift. 🙏

That was wonderful and very relaxing! Thank You! 🧡