So welcome home to yourself and welcome to this yoga nidra practice which invites in forgiveness and surrender through working with a Pāṇa Vayu.
A Pāṇa Vayu is one of the movements or vital life force or prana in the body and it governs the downward and outward flow of energy.
Energetically it's associated with the pelvis and with elimination.
Energetically it's associated with the root and second chakras.
And spiritually it's associated with the ability to surrender and let go,
Forgiveness and trust.
So making sure you have everything you need to be really comfortable.
Adjusting your posture and any cushions or props you're using so that you feel well supported and can completely let go.
Knowing that there's no way to do this practice wrong,
There isn't anything to be done.
Just to be here resting and breathing is enough.
If there are any movements or adjustments that would allow you to be even one percent more comfortable,
I invite you to make them now.
And then inviting stillness to settle in over the body.
The invitation is to close the eyes but if that's not comfortable then just softening and lowering the gaze.
I'm letting there be a welcome now for any sounds that can be heard.
Sounds from far away,
Outside the room.
Any sounds from inside the room.
Sounds from within the body.
The sound of your own breath.
Welcoming all of the sounds without labelling or judging them.
Just observing.
And feeling all of the places where the body is held and supported by the earth beneath.
On the exhale now,
Breathing down through all those points of contact.
As if you could give away the weight of the body into the earth below.
And resting the awareness upon the breath now.
Just feeling the gentle rhythm of the natural breath as it moves in and out of the body.
As if the body was being breathed by the breath.
And inviting the awareness to rest upon the heart space now.
The deep heart's core beneath the breastbone in the very centre of the chest.
And allowing for an intention,
An affirmation or perhaps some intuitive guidance to arise.
And if nothing arises then just finding contentment and resting the awareness at the heart.
And then gently letting that go.
Next we'll invite our awareness to travel around different parts of the body.
We don't need to move that part or do anything other than allow our awareness to rest there.
You might simply focus on the different body parts or you might imagine a glowing red light at each part.
Red being associated with the root chakra at the base of the spine.
So beginning at the right hand thumb.
Perhaps imagining a glowing red light at the tip of the right hand thumb.
The index finger.
Middle finger.
Ring finger.
Little finger.
All the fingers and thumb together.
Palm.
Back of the hand.
Drowing red light at the wrist.
Forearm.
The elbow.
The upper arm.
Shoulder.
Armpit.
Side.
Waist.
And the right hip.
The top of the right thigh.
Back of the thigh.
Top of the knee.
Back of the knee.
The shin.
Calf.
Ankle.
The heel.
The sole of the foot.
The top of the foot.
The right big toe.
Second toe.
Third toe.
Fourth toe.
And the little toe.
All the toes together.
And the awareness travelling across to the left hand thumb.
The index finger.
The middle finger.
The ring finger.
The little finger.
All the fingers and thumb together.
The palm.
Back of the hand.
The wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
The armpit.
Side.
Waist.
And the left hip.
The top of the thigh.
Back of the thigh.
Top of the knee.
Back of the knee.
Shin.
Calf.
Ankle.
The heel.
The sole of the foot.
The top of the foot.
The left big toe.
Second toe.
Third toe.
Fourth toe.
The little toe.
All the toes together.
And the glowing red light of awareness moving up the spine from the tailbone through the lower back.
Middle back.
The upper back.
The right shoulder blade.
Left shoulder blade.
And the point between the two shoulder blades.
The back of the neck.
Back of the head.
The very top of the head.
Forehead.
The right temple.
Left temple.
Right eyebrow.
Left eyebrow.
Right eyelid.
Left eyelid.
Right eye.
Left eye.
And the eyebrow centre.
The right cheek.
Left cheek.
Right ear.
Left ear.
And the tip of the nose.
The right nostril.
The left nostril.
The upper lip.
Lower lip.
The chin.
The jaw.
The right collarbone.
Left collarbone.
And the point between the two collarbones.
The heart centre.
The right side of the chest.
The left side of the chest.
And back to the heart.
The navel.
Glowing red light at the lower abdomen.
The pelvis.
And the pelvic floor.
The whole of the right arm.
The whole of the left arm.
Both arms together.
The whole of the right leg.
The whole of the left leg.
Both legs together.
The whole of the right side of the body.
And the whole of the left side.
Both sides together.
The whole body.
The whole body.
The whole body.
And now with each exhale,
Experiencing the body as extremely heavy.
As if it could sink down into the earth below.
So heavy.
And on each inhale,
Experiencing the body as very light.
So light that it might float up into the air.
So light.
And alternating between these two states with every breath.
And exhaling heavy.
Inhaling light.
And then seeing if it's possible to hold both of these two states in our awareness at the same time.
Experiencing the body as extremely heavy.
And extremely light at the same time.
And then letting that go.
And allowing the awareness to rest upon the breath.
Just observing the natural rhythm of the breath as it moves in and out of the body.
Feeling the inhale and the exhale.
And now imagine with each out breath a downward waterfall of energy flowing down the spine.
Down the backs of the legs and out of the feet.
Exhaling the waterfall of energy down the back body.
And the spine,
The backs of the legs and out of the soles of the feet.
And now imagine with each out breath a downward waterfall of energy flowing down the spine.
And gently letting that go.
And now imagine a downward pointing triangle inside the pelvis where the top of the triangle is at the hip bones.
And the lower point is at the perineum or the tailbone.
And imagine that this triangle is red in colour.
And now imagine that with every exhale a bolt of lightning moves down and out of the triangle.
Red triangle in the pelvis and the lightning bolt moving down and out of the body,
Out of that triangle with every out breath.
And now imagine that with every exhale a bolt of lightning moves down and out of the pelvis and out of the pelvis with every out breath.
Exhaling the waterfall of energy.
Exhaling the lightning bolt down and out of the red triangle in the pelvis.
And now imagine that with every exhale a bolt of lightning moves down and out of the pelvis.
And now imagine that with every exhale a bolt of lightning moves down and out of the pelvis.
Gently letting that go now.
Guiding the awareness back to the heart centre now.
Resting in the deep heart's core beneath the breastbone in the very centre of the chest.
Allowing for an intention,
An affirmation or some guidance from the heart to arise.
And now just noticing the breath once again as it comes and goes.
Perhaps paying more attention to the in breath.
Feeling the cooler temperature of the air as it enters the nostrils.
And feeling the touch of air upon the skin.
Noticing the temperature and the texture of the air on the skin.
Noticing the touch of the clothing or covers on the body.
And letting any sounds that can be heard just come into the ears without any labelling or judging.
And then the sound within the room.
And sounds from further away.
Deepen the breath now as we gently wake the body back up.
Coming to the end of the practice.
Deepening the breath now.
And bringing some gentle movement to the fingers and the toes.
Perhaps circling the wrists and the ankles.
Whenever you're ready,
Bringing your practice to a close.
This practice of Yoga Nidra is now complete.
Thank you for listening.
