Hello and welcome.
My name is Natalie.
Today in this yoga nidra practice we will explore the third layer of consciousness called Manomaya Kosha.
This kosha is also related to the fire energy in our body.
So in this third layer we explore our own emotions,
Thoughts,
And feelings.
In our world today this kosha is the most dominant in that we often get caught up in stories and thought patterns.
So we're going to explore sitting with those thoughts and also explore tuning into our own deeper emotions that might be resting under those thoughts.
And then all together working to calm everything and also bring more awareness to the other layers of our consciousness.
Tuning into our physical body,
Tuning into our breath and energy,
Also tuning into the more ethereal parts of our consciousness,
Our imagination,
And our intuition.
So I'd like you to start this practice by finding a place of comfort,
Maybe lying down in your bed or somewhere that feels supportive,
That feels comfortable,
And a place where you can really let yourself relax.
You might use a pillow under your head or under your knees or both.
Place a blanket over your body so you're warm and then make those last few adjustments moving and set yourself up in a supportive position so you can find stillness.
Take a moment now to notice if any emotions or any feelings are present for you.
And this is the practice where you will have space to work with them.
If you already have a sankalpa that you like to work with when you practice Nidra,
I invite you to use that one today.
I will offer a couple other examples of sankalpas that you might use today.
If you are looking for something new or different,
Your intention might sound something like,
I accept myself.
Worthy.
There is space for me.
Take a moment now to allow your sankalpa,
Your heart's vow and intention,
To rise to the surface.
Once you have the words formed,
Repeat them to yourself quietly three times.
Now allow those words to fade away and bring your attention to your body.
Sense your whole back body melting down into the earth or the support beneath you.
Any tension in your body to give in to that support.
Notice how it feels to let yourself be supported,
To let yourself be held.
Connecting to this space of support,
Begin to imagine a small protective space around you.
It might be a bubble or an orb of light that surrounds you,
Maybe a cocoon.
Feel this layer of safety,
Of peace and protection surrounding you.
Acknowledge that this safety and this protection came from you.
You created this space for yourself and you can come back into this space whenever you need it throughout this practice.
Staying with your physical body,
We'll move through a slow rotation of consciousness.
You can simply bring your awareness to each part.
Notice any sensations that might be present.
Begin with the right hand thumb,
First finger,
Second finger,
Third finger,
Little finger,
Palm of the right hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Right shoulder,
Right side chest,
Right ribcage,
Waist,
Hip,
Thigh,
Knee,
Lower leg,
Ankle,
Heel,
Sole of the right foot,
Top of the foot,
First toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Let your awareness flow from your right foot up through your right leg,
Feeling the right side of your upper body.
Sense your left thumb,
First finger,
Second finger,
Third finger,
Little finger,
Palm of your left hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Left side chest,
Left ribs,
Waist,
Hip,
Thigh,
Knee,
Lower leg,
Ankle,
Heel,
Sole of the left foot,
Top of the foot,
First toe,
Second toe,
Third,
Fourth,
Fifth toe,
Fifth toe.
Sense your left foot and allow your awareness to slowly move up your leg,
Sensing the left side of your body.
Now narrow your attention to your tailbone.
Slowly move your attention up the length of your spine.
Sense the base of your skull,
The back of your head,
Top of your head,
Forehead,
Eyebrows,
Eyes,
Temples,
Both ears,
Cheeks,
Nose,
Lips,
Teeth,
Tongue,
Jaw,
Throat,
Chest,
Heart center,
Navel center,
Breath.
Sensing your breath in its natural rhythm.
As you sense your breath,
Sense any energy present behind your navel center,
In this space of creation,
Feeling warmth,
Feeling energy,
And a brewing of creativity in this space where your breath ignites life.
Allow this breath to ignite a flame in your center.
Imagine this warmth pumping through to your extremities,
Fingers,
Toes,
Eyes,
Nose,
Perhaps visualizing a color or warm coals or flame,
Moving old energies,
Igniting feelings,
Sensations,
And emotions.
Continue to sense the source in your center.
Continue to sense your breath.
Notice any other energies flowing through you,
And perhaps any other energies that feel stagnant or stuck.
Sense the right side of your body,
From your right toes all the way up to your right fingers,
All the way up to the right side of your head.
Sensing your whole right side body.
Now sense the left side of your body,
From your left toes all the way up to the top of your head.
Sensing your whole left side body.
Now sense your right side body in the left hemisphere of your brain.
Now sense the left side of your body in the right hemisphere of your brain.
Sense your whole body as one.
In this moment,
In this moment,
Notice if your feelings or your thoughts are more present.
If your mind is moving and thoughts are present,
Imagine that you had a remote in your hand and you could press the button to quiet your thoughts,
Nice and slowly.
Imagine pressing that button and each time you press it,
Those thoughts,
Still present,
Grow a little quieter.
And now can you tune in fully to the feelings?
Can you begin to notice the feelings of heaviness?
Any places of heaviness in your body?
Noticing any places that feel stuck.
Now shift your awareness to notice any places in your body that feel light.
Perhaps your breath.
Noticing any places that feel light,
That feel fluid.
Hold space for both heaviness and lightness.
Places that may feel stuck and places that flow within you.
Now begin to tune into an emotion that feels heavy for you.
Could be something present,
Or it could be something from the past.
A heavier emotion that might be a little more difficult to feel.
Anger,
Fear,
Grief,
Regret.
Give those emotions permission to get a little stronger,
To boil to the surface.
If you notice the stories,
The thoughts starting to circle and starting to dominate,
Let them quiet down.
Bring all of your focus to those feelings.
Give them permission to be there.
Now take what you feel,
Acknowledge it as being present in your body if it's there,
And then begin to imagine the intensity of that emotion you feel.
Imagine it's in a little bubble,
And imagine that bubble floating away up into the sky.
Slowly,
Slowly floating away.
Without forcing it,
Give yourself enough time to allow any emotions from before to surface,
And then leave your body and float away in that bubble.
See if you can begin to tune into a feeling of lightness,
Feeling of lightness,
A feeling of spaciousness.
Taking your time,
Tuning into a feeling of lightness,
Softness in your breath.
Notice if you can sense any emotions present now.
Sensing any emotions associated with lightness.
Can you invite in these emotions peace,
Joy,
A space for them?
Now begin to tune in and feel any feelings of heat in your body.
Any feelings of heat,
A heavier emotion.
You might imagine that flame growing bigger and that heat turning into a roaring fire.
Feeling that heat,
Giving space for yourself to allow the feeling of anger to move through your body.
If it's stored somewhere,
Allow it to move and rise to the surface.
Full permission to feel and experience this heat.
Allow the waves to soften.
Allow the fire to calm.
Imagine a feeling of warmth in your body,
Like hot embers.
Inviting in a feeling of warmth and cooling energy,
A feeling of calm,
Calm after the fire.
Perhaps forgiveness.
Inviting in cooling energy to cool the heat.
Allow yourself to rest in this midpoint of warmth and comfort,
Like the embers of a fire.
Allow your thoughts to settle.
Visualize these embers glowing orange,
Sparkling.
Imagine these embers resting in the center of your belly,
Radiating a calm warmth through your body.
With your mind's eye,
Begin to visualize the flame of a flickering candle in darkness.
The full moon at night.
The fires of the sun radiating towards earth.
A raging fire.
A volcano erupting.
A wood stove in a log cabin in the woods.
A child crying.
A warm hug.
A circle of people around a fire.
Billions of stars in the sky.
A room lit by a candlelight.
Imagine your heart's intention like a flame in your heart center.
Allow it to integrate into your whole being,
Into your consciousness.
With this flame,
Use it to guide you into the depths and darkness of your consciousness.
Finding quiet and peace.
Come back and with that candlelight in your heart,
Imagine a warm glow radiating around you.
A bubble or a cocoon of safety and warmth.
Connect to your breath,
Connect to your body and the support beneath you.
Feel the clothes and the blankets on your skin.
Notice any sounds around you.
Notice any lights on the other side of your eyes.
Coming back slowly,
You might bring a bit of movement into your fingers,
Into your toes.
And as we close today's practice,
I invite you to move one hand onto your heart space,
Maybe the other hand onto your belly.
Inhaling,
Exhaling slowly.
Invite in the reminder of your own heart's intention that you set and you worked with throughout this practice.
Thank you so much for moving through this practice.
If you have any questions or if you need any support,
You can send me a message.
Please take care of yourself.
Rest,
Drink water and nourish your body.
