So this yoga nidra practice will be heavy in opposites.
Preparing your body to lie down to relax.
We'll actually move through some physical opposites before we completely begin.
So from a very open receptive and relaxed state of being in the shape of shavasana.
Arms and legs equal distance from midline.
Chin slightly tucked towards the collarbones,
Creating a lot of length through the back of the neck.
Bring yourself to total comfort.
Give yourself time to set up into that.
If there's anything that needs to be adjusted or changed,
You'll be given another opportunity as well.
But this is setting you up to receive your opposite sensation in the physical body.
So just noticing right now the level of tension,
Maybe on a scale of zero to 10,
What level of tension you have in your body.
Right here,
Relaxed,
Softly breathing,
Maybe unaware that you're breathing.
What level of tension that you have in your body.
And then start to bring tension from the outside edges of your body into your core.
So you're going to start to wrap the muscles around the bone,
Squeeze bones together,
Bring tension into joints.
Maybe you're inhaling as all this tension and muscular awareness is brought to the bone.
Breathing in and then a big full sigh out.
It's like the muscle and tension melts from the midline to the outside edges of the body,
Becoming completely relaxed,
Heavy,
And held by the earth.
Releasing any residual tension from the back of the neck,
Jaw,
Eyes.
And now starting at the toes,
Bring tension in over the calves,
Strength of the upper leg,
Glutes,
Internal abdomen,
Chest,
Whole back,
Arms,
Face,
Jaw,
Tongue,
Squeezing,
Tension,
Breathing in,
Letting all tension go,
Breathing out.
And notice if there's any blood rushing under the surface how the body becomes really aware that it's alive.
Most often we're constricted in the tension state and the moment we move into this relaxed state,
The whole body opens up.
Blood flows,
Energy circulates,
Our perception shifts to a higher frequency.
We become physically lighter and energetically lighter with a very gentle awareness of where you're breathing in your body.
Bring the inner sight to exactly where you're breathing down into.
And as your breath hits the top of the inhale,
You'll see a light start to glow from the place where your breath is touching inside your body.
The very depth of where it lands creates a colorful glow that becomes brighter as the inhale touches the top,
Losing brightness,
Darkening.
Every exhale,
Notice any story attached to light and dark and seeing the importance of both the inhale,
The brightening,
And the exhale,
The darkening.
Right here is where you will reach into your conscious mind and call forward what you think is your sankalpa,
The one that you've chosen for yourself,
That you've heard yourself say a thousand times.
I just want to be seen.
I just want to feel safe.
I just want to feel loved and bring it in to the wholeness,
The whole state.
I am three times.
I am.
I am.
I am.
And wherever your sankalpa was left in your body,
Bringing awareness into the throat,
Ask the throat to release any blockages,
Open to truth,
And then travel into the palm of your left hand.
Become aware of the palm of your left hand and the palm of your right hand,
Aware of the palm of your right hand,
Aware of the palm of your left hand,
Becoming aware of the light that reverberates from every cell from your left hand all the way up to your shoulder through the back of your clavicle bone to the center of your chest,
Luminescent glow from the center of your chest to the outside edges of your left side as light illuminates from chest down to toes,
Whole left side body,
Whole left side body,
Chest to toes,
Whole left side body,
Left side body glowing,
Right palm alert,
Awake,
Luminescent,
Left palm,
Right palm,
Left palm,
Right palm,
Feeling the energy of right palm,
A glow energy so high it illuminates right hand to the top of the right shoulder behind the clavicle,
Touching center of your chest,
Center of your chest to the outside edge of your right side body,
Shoulder to toes,
Whole right side body,
Whole right side body,
Glowing,
Radiating,
Right side body,
Left side body still glowing,
Right side body glowing,
Right and left side bodies glowing together,
Fusing at the center,
Zipping up energy from the bottom to the top,
Filling the entire head,
Back of your head,
Top of your head,
Front of your head,
Whole neck,
Whole throat,
Whole body,
Whole body,
Whole body,
Whole body breathing,
Inhale becoming lighter,
Brighter,
Whole body breathing,
Exhale becoming darker,
Heavier,
Breathing,
Counting backwards,
Five,
Four,
Three,
Two,
One,
Feel your body become tense,
Whole body memory of tension,
Feel the tension in your bloodstream,
Mental body,
Energy,
Feel it in your muscles,
Feel it in your room,
Tension,
Next exhale,
Consciously choose to let go of muscle to bone,
Feel gravity support you as you relax and heavy,
Relax and heavy,
So relaxed even your fingernails widen,
Bones soften,
Tendons loosen,
Side bodies expand from midline,
Each follicle of hair relaxing from the scalp,
Totally completely relaxed,
Your mind go to the place where you feel most relaxed,
If nothing comes,
Bring in a color,
A face,
A name,
A place,
Go to where you're totally relaxed,
Body completely safe,
What makes this so relaxing here,
Go now to tension,
Go to the story of tension,
Why it comes,
Where it comes from,
What or who or why,
There's a place,
A name,
A face,
What is it about this that brings contraction in your body,
Bring the two experiences together,
Where tension is supposed to be and relaxation is present,
Both experiences,
Same body,
Same situation,
Same name,
Same face,
Same story,
Relaxed,
Tension,
Relaxed,
Tension,
Follow the path of your next discovery,
What you need to know or already know,
What you need to do or not do,
Let your energy expand until it multiplies and you see yourself in the face of a million others and when you bring intention to your body,
Connection withdraws and you see only you expand,
Contract,
Expand,
Interact,
Where is your body's energy,
Let go of every story you know,
There's a tree and a little girl,
Five or six,
Hiding behind the trunk of the tree,
Who's the little girl and curious why she's hiding,
Everything around you is breathing,
Awareness of the breathing,
Your own and anything else you feel,
Feel the walls of the interior of your body,
Feel the protection of your heart and ask the protection of your heart,
What would it be like to believe my sankalpa,
What would it be like to fully let it home,
Three times,
I am,
I am,
I am,
Take this sankalpa and extend the energy out from you as you breathe to beyond your body's edges,
Feeling the relaxation of your body,
Your energy expand,
Your sankalpa go beyond your body,
Your walls,
Your street,
Your town,
As far as you can relax your body,
The frequency of your sankalpa everywhere,
The right side of your body,
Aware of the walls closest,
The sensory tissue,
Knowing without knowing the distance between you and the wall closest to you,
Your innate knowing of any energies in the house,
In the room and around your home,
Your soft body is so intelligent,
Tension takes us back to every past experience and the ability to change our reaction really depends on our conscious awareness of free will,
Creating space in the nervous system,
Understanding what I'm feeling,
What I'm feeling it and becoming more and more in touch with this physical manifestation of being human,
Not trying to go beyond the body,
But going into your body,
Putting down your sword,
Welcoming yourself home,
Being the eyes that see it as perfect.
And you can start to slowly begin to draw awareness to any energy in the wrists and ankles.
You might want to clockwise roll the joints and then counterclockwise roll the joints.
If anything came for you,
It took me by surprise,
Some of the visuals.
So if anything came to you,
It's a really good time right now,
The next five minutes to journal.
So you'll be so surprised what comes up for you.
Once your hand starts to write,
Not on a computer,
But with pen and paper,
The practice of yoga nidra is now complete.
