Hi,
My name is Natalie and this is a yoga nidra practice that may support you through feelings of stress,
Anxiety,
And a practice that will help to regulate and soothe your nervous system.
So begin to settle in.
Allow your body to take a few slower,
Deeper breaths.
Look around your space.
And choose at least three things that you can see,
Naming them.
And then you can let your eyes settle,
Noticing any sounds.
You may connect to your other senses.
Smell,
Taste.
And as you allow your body to settle,
Feel into the support underneath you.
You can invite in a sankalpa,
Also known as a heart's intention.
You might think of it like making a vow to your deepest self.
And you may use your own with words that resonate with you in this moment or you may repeat the following a few times.
I make space for my inner truth.
We'll move through a body scan so you may simply notice each part as we move through and if there are any places that have intense sensations try to keep your mind flowing.
Try not to get caught on any parts.
And you can use the support of visualizing a blue light or a blue flame as we move through each part as well.
And this could support you if there are any places with intense sensation.
So we'll begin on the right side of the body.
Sense the thumb of your right hand.
First finger.
Second finger third finger.
Little finger.
Palm of your right hand.
The back of your hand.
Rest.
Forearm.
Elbow.
Upper arm.
Shoulder.
Right side chest.
Right side ribs.
Waste.
Right hip.
Bye.
Lower leg.
Ankle.
Sole of your foot top of your foot.
First toe.
Second toe third toe.
Fourth toe.
5th toe and we'll shift to the left side,
The thumb of your left hand.
First finger.
Second finger third finger.
Little finger palm of your left hand.
The back of your hands.
Rest.
Or arm.
Elbow.
Upper arm.
Shoulder.
Left side chest.
Left side ribs Waste.
Bye.
Lower legs.
Ankle.
The sole of your left foot.
Top of your foot.
First toe.
Second toe.
Very tall.
Fourth toe 5th toe Sense the soles of both feet.
Imagining blue lights.
And begin to imagine this gentle,
Soft blue light moving up through your body.
All the way to the top of your head.
From the top of your head,
Imagine the blue light like an orb.
Slowly drawing a line down your center body and then filling the whole right side of your body.
And it begins to gently shift to the left side of your body.
Now allow this light to fill your whole body.
Sense your natural breath.
Your breath may change the color of the light ever so slightly,
Or you may imagine the light grows a little brighter as you breathe in,
And it dims a little softer as you breathe out.
Sense the rhythm of your breath on the front of your body.
Sense the movement of your breath.
On your back body.
And sense your breath and the places that it naturally moves through on your right side.
On your left side.
Feel this movement of breath through your whole body now.
And start to sense any emotions present.
Sense into any blocks that may be present.
Any protective layers.
And if you sense any of these protective layers or blocks,
Notice where they live in your body,
Where you feel them.
You could imagine what it looks like for you.
A box,
A gate,
A veil.
Can you allow yourself to move a little closer to this block?
And invite in something opposite or something to give a gentle invitation for that layer to open or soften.
So if it's a box that's locked you may invite in the image of a key If you feel present with any emotions,
You may also invite in any other emotions to help you hold something that feels hard.
If there is fear,
You may invite in love or courage to support you through that fear,
Holding them together.
As you invite in any supportive feelings,
Emotions,
You may imagine what they look like what they feel like.
If they feel far away,
Gently invite them to come closer.
With your imagination,
Begin to imagine a dark ocean and a moon rising up from the horizon.
The moon appears bigger when it first starts to rise up above the horizon.
In a dark shade of red.
And slowly as it rises,
Orange.
Rising up,
Becoming a pale yellow.
And finally,
As it reaches the top of the sky,
A silver glow.
Shining light on the water.
Shining light on the earth.
Imagine slowly walking on a bridge towards rest.
Imagine what rest looks like.
Feels like.
Allow the images to fade and allow yourself to rest.
Let your wisdom be found when you can step into the unknown or when you can search in the darkness.
Where you can step into those places that feel protected or blocked.
Let the insights be found in the long moments of silence.
And begin to imagine yourself on this bridge again.
Walking back towards the waking world.
You may see the sun slowly beginning to rise.
Still below the horizon.
But shining its light.
The stars disappear The sky becomes a light blue.
As you slowly walk on this bridge.
Take a moment to sense into your emotions.
And reflect on your experience.
Looking back from the bridge.
And take a slow breath.
And connect back to your physical body.
And to the support beneath you.
You might stay here,
Continue to listen,
Rest,
And fall asleep.
Or you may take time to reflect on your experience,
Journal,
And nourish yourself in any way that you need.
May you find peace.
May you find rest.
