In this Yoga Nidra,
We invite in the symbolism of the monarch butterfly to represent change and growth.
The monarch butterfly also symbolizes strength,
Trust,
Transformation,
And spirituality.
So you can begin this practice by lying down and as you let yourself settle into stillness,
Begin to imagine a cocoon of safety around you.
So this cocoon might look like a glowing light,
A cave,
A blanket,
And might be close to you or it might be expensive.
Begin to imagine now that this layer of safety creates a space for you to explore within yourself,
A little space of safety where you can soften and relax.
And within this little space of safety,
Begin to connect with your heart.
We set a heart's intention or a sankalpa for the practice.
You might use one of these or one of your own.
I trust my intuition.
I am resilient.
As you choose the words for your heart's intention,
Say them to yourself and see if you can embody them and feel them.
Allow these words to come alive within you.
Bring your attention to the top of your head.
You might notice any sensation here or you can visualize this glowing light and as we move through the body slowly,
Keep your awareness on each part.
Third eye center.
Heart center.
Both shoulders.
Tips of fingers.
Awareness to travel back up through your fingers.
Heart center.
Sense the space around your ribs.
Navel center.
Sense your pelvic bowl.
Knees.
Soles of feet.
Tips of toes.
Your attention to travel from the tips of your toes back up through your legs.
Awareness to travel up the length of your spine and eventually settling back at the crown of your head.
Bring your attention to the crown of your head.
At the same time,
Begin to sense your natural breath.
As you breathe in,
Imagine your inhale touches the top of your head and your exhale exits out of your third eye center.
Breath comes in through your third eye,
Touching the top of your head and then coming back out the third eye center.
For the next few moments,
Invite in a sense of safety and the sense of being inside.
You're exploring what it feels like to feel this sense of safety.
Now begin to invite in any feelings that come up around change and transformation.
Any feelings that arise for you.
You imagine change,
Transformation.
And now can you invite in both feelings.
A sense of safety,
Trust and any feelings that arise around change,
Transformation.
Holding space within yourself for both to take place.
Using the imagination of your mind's eye,
Begin to imagine a blue butterfly slowly breaking out of a cocoon.
This butterfly breaks out of the cocoon and together you and this butterfly sit in stillness for a moment.
See the shape of its wings and the shiny shades of blue.
Eventually you watch this blue butterfly fly away up into the sky,
Fulfilling its destiny transformation.
And with it,
It carries a sense of trust.
Any thoughts,
Any images,
Stories to fade into the background,
Sinking down into the depths of your consciousness.
Everything grows a little quieter.
Give in to this rest,
Connecting to a sense of inner peace.
Knowing this transformation within you.
From here you might drift into a sleep or you might slowly bring in some movement,
Wiggling your fingers,
Your toes.
Thank you for being with me today.
I wish you transformation,
Change,
Growth and resilience.
