Welcome,
My name is Natalie and this yoga nidra practice is meant to help you to connect with the element of water and its healing properties.
So we'll begin this practice with three slow deep breaths.
Maybe you place one hand on your chest,
The other on your belly,
And begin to fill your body with a slow nourishing breath,
Taking in anything you've experienced today so far.
And a slow breath out,
Releasing down,
Allowing your body to sink down.
Taking another breath in,
Fill up,
Feel the rise of your chest,
Your belly.
And a gentle breath out to release.
One more time on your own.
And we'll move into this practice starting with a heart's intention,
Also known as a sankalpa.
And this heart's intention can be your deeper purpose of your life or of this time in your life.
So you may choose your own if you'd prefer or you could use one of the following for today's practice.
I am resting,
Or I am relaxing my nervous system,
Or I am healing.
Choose the sankalpa that resonates most with you in this moment,
The one that feels right in your body and mind,
And then repeat it to yourself a few times.
We'll move through a body scan and today I'd like you to imagine water and light moving through you.
And you might imagine the sparkling light that reflects on the water's surface and imagine it warming and soothing,
Healing each part of you.
And we'll begin at the feet.
So imagine this water starting to fill up your feet,
Starting at the soles of your feet.
And moving into your toes,
Toe joints,
And the tops of your feet,
Ankles,
Lower legs,
Both hips,
Imagine this water filling your pelvis,
Lower back,
And slowly filling up the space inside of you,
Your belly,
And coming up to your mid back and your rib cage.
And water moving through your upper back and chest,
That warm sparkling light,
Healing water.
Moving up to your shoulders and beginning to fill your arms from your fingertips up through your hands,
Wrists,
Elbows,
Upper arms,
Both shoulders,
Forehead,
Temples,
And the top of your head.
Now at the top of your head,
Imagine this water pooling at the top,
Shimmering and sparkling.
Then you can imagine this warm,
Healing water,
Like a waterfall starting to cascade from the top of your head down through your body,
Washing away tension,
Nourishing you.
And continue to imagine this waterfall moving gently through you.
Maybe it moves down your body,
Maybe it moves back up.
And as this water washes through you,
Allow your breath to be noticed in its natural rhythm.
And this breath too,
Is just like the water flowing through you,
Healing breath,
Healing life force moving through your body.
And this breath,
This healing prana,
This life force,
Also washes away tension,
Washes away anything that doesn't serve you,
And it brings life,
Energy,
Healing.
And this water flowing through you like waves,
At times a calm and gentle flow,
And at times,
Waves accompanied by feelings,
Thoughts.
And you can watch these feelings,
These thoughts inside you.
Watch them as they change,
Like the tide.
Notice the waves grow,
Notice them calm.
Allow this water within you to become still,
To become gentle.
Imagining the water within you like a calm body of water,
Still and peaceful.
And begin to visualize in your mind's eye,
This water,
Beginning to notice as everything becomes still,
You see the reflection of light and colors from the sky,
From the clouds,
Reflected on the surface of the water.
And notice what else you can see reflected on this water.
Any symbols,
Noticing any other colors or symbols that come into your mind's eye naturally.
Feel this place and be in this place that lives within you,
This place that you have created within you.
In this place of peace where everything is still,
Quiet,
Calm,
An inner sanctuary.
Staying here for some time.
