Hello,
This is Ami and welcome to today's yoga nidra practice.
Today's practice is all about letting go.
Letting go of things,
People,
Places,
Behaviors and habits that are not serving you anymore.
Find yourself in a comfortable place to lay down or if you prefer,
A place to sit up,
Supporting yourself.
If you are laying down,
Maybe covering yourself with a blanket if you would like.
Let aside anything that is on your mind,
Knowing that there is nowhere to be,
There is nothing to do.
Taking this time for yourself to connect within.
If you are laying down in shavasana,
Flopping your feet to the side,
Bringing your arms away from the body,
Palms facing up ready to receive,
Making sure you are comfortable.
If there is any adjustments that you need to make,
Go ahead and make them now.
Scanning your body from head to toe,
Making sure you are as comfortable as you can be.
There is nothing calling your attention,
Nothing that might draw your attention away from this practice of yoga nidra.
Let's take a deep breath in and a long breath out through the mouth.
Take another deep breath in through the nose.
And as you exhale,
Feel yourself settle and let go.
Now is the time to make any final adjustments that you need to make so that you are comfortable and can completely surrender all doing.
Begin to feel that stillness,
Rest in the stillness,
Become aware of any distant sounds that you can hear.
Allow your sense of hearing to extend out,
Receiving all the sounds effortlessly and without any analysis,
Simply receiving all sounds with effortless awareness.
Now bring your hearing into the room,
Receiving any sounds that you hear within the room.
Now listening for the soft sound of your own breathing.
Feel the body resting,
Becoming aware of your body breathing.
Become aware of your body breathing.
With effortless awareness,
Now saying to yourself,
I'm going to practice yoga nidra.
I will remain awake and aware.
I am going to practice yoga nidra.
And I will remain awake and aware.
The practice of yoga nidra has now begun.
Allow yourself permission to let go.
As you make way for whatever new beauty is awaiting,
Picture yourself effortlessly following the rhythm of life,
Letting go of anything you no longer need with grace and beauty.
Admitting goodbye to old mindsets or habits.
Letting go of your busy schedule,
Making way for some well-deserved downtime.
Without any guilt,
Let go.
Knowing that it's perfectly natural for you to let go right now.
Embracing the joy of letting go,
The freedom,
The lightness,
The cleared state.
Picture yourself letting go.
What will you release?
A thought,
A habit,
A feeling,
An activity,
A person.
Not thinking,
Simply feeling into it.
What would you like to release?
What is the first thing that comes to mind?
Picture yourself after it's been released.
Feel the lightness of that release.
Set that intention and say to yourself,
As you set your sankalpa,
Your resolve,
For this practice today,
I shift beautifully into letting go.
Saying your sankalpa,
Your resolve,
A statement in the present tense three times with full dedication and intention.
Whatever it is that you're letting go of,
With full sincerity.
We will now begin a practice of rotation of consciousness throughout the body.
Beginning to take a trip through the body,
Witnessing with curiosity and effortless awareness.
Allow the mind to hop from one part of the body to the other.
Simply moving with awareness.
Awareness of any sensations,
Thoughts,
Feelings that might arise.
Simply witness them without any attachment.
Notice and move freely through the body.
Bringing the awareness to the point between the eyebrows,
Your third eye center,
The hollow of the throat,
The right shoulder,
Right elbow,
Forearm,
Wrist,
Right thumb,
Tip of the index finger,
Tip of the middle finger,
Tip of the ring finger,
Tip of the little finger,
Back up the wrist,
Elbow,
Shoulder,
The hollow of the throat.
Moving the awareness over to the left shoulder now.
Moving the awareness onto the left elbow,
Left forearm,
Left wrist,
Left thumb,
Tip of the index finger,
Tip of the middle finger,
Tip of the ring finger,
Tip of the little finger,
Back up to the wrist,
The elbow,
The left shoulder,
Hollow of the throat,
Heart center,
Right side of the chest,
Left side of the chest,
The navel,
Tip of the tailbone,
Right hip joint,
Right knee joint,
The ankle joint,
Top of the foot,
Bottom of the foot,
The right big toe,
Tip of the second toe,
Tip of the third toe,
Tip of the fourth toe,
Tip of the baby toe,
Back up to the right ankle joint,
Knee joint,
Hip joint,
Tip of the tailbone.
Now moving the awareness to the left hip joint,
Left knee joint,
Ankle joint,
Top of the foot,
Bottom of the foot,
The left big toe,
Tip of the second toe,
Tip of the third toe,
Tip of the fourth toe,
Tip of the baby toe,
Back up to the ankle,
Knee joint,
Hip joint,
Tip of the tailbone,
Navel center,
Heart center,
Hollow of the throat,
The eyebrow center,
Coming back to the center of the eyebrows,
Your third eye center,
Moving awareness from the top of the head down to the feet,
Feeling the body as a whole,
Moving awareness to the whole entire body,
The whole entire body.
Now becoming aware of the chest.
Notice how the body is breathing by itself.
The chest is gently rising and falling with each breath.
There is nothing for you to do.
Simply witness.
As you bring the awareness to the nostrils,
Moving the awareness to the right nostril.
As you breathe in,
Notice the stream of breath coming in through the right nostril.
Breathing in the cool air and then moving the awareness to the left nostril.
Feel the breath coming in through the left nostril.
As you inhale,
The cool air comes in.
And as you exhale,
Feel the heat releasing your body.
Notice the warmth of the breath.
As you exhale out through the right side and the left side.
Take a few deep breaths now.
Fully awake and aware.
Feel the coolness of the breath as you inhale and the warmth of the breath as you exhale.
Keep noticing your breath.
Now beginning to manifest sensations in the body.
Start by feeling the sensation of a crisp fall breeze blowing across your whole body.
Feel the cool air blowing from the tips of your toes to the top of the head and from the top of your head down to the tips of your toes.
Feel the air turning colder.
Feeling your whole body naturally contracting,
Pulling in from the cold.
Cold is permeating through your skin,
Tissues,
Deep into your bones,
Goosebumps across your body.
Feel the cold air flowing in with each inhalation.
With each breath,
Your body is becoming colder and colder.
Feel cold in all parts of the body.
Arms,
Legs,
Torso,
The head.
Feel the coolness on your face,
Cheeks,
Nose,
Forehead and ears.
Feel the cold at your temples,
Up along the back of your neck.
Feel the coolness at the top of your head.
Now let go of the sensation of cold.
Completely letting it go.
Let go of the sensation of cold throughout the body.
Now manifesting the sensation of heat in the body.
Feel the heat arising in the whole entire body.
Bring awareness to the navel center.
Feel the navel center like a blazing fire,
The intensely hot core of the sun.
Feel this heat radiating out,
Creating warmth for your whole body.
Right out to the tips of your fingers and your toes.
Feel the heat flowing out like lava,
Permeating your whole entire body.
Feel the heat in your bones,
Radiating out,
Expanding in all directions.
To the muscles,
The skin,
The arms and the legs,
Tips of the toes and fingers,
The face,
The ears and the top of the head.
Feel the heat radiating through the whole entire body.
Feel this heat in every single pore of your body,
As if your body is breaking out in a sweat.
Armpits,
Forehead,
Palms and the soles of the feet are hot and sweating.
Heat is radiating through the entire body.
With each exhalation,
You notice all this heat flowing out of your nostrils.
Heat is radiating through your whole entire body.
Now let go of the sensation of heat,
Completely allowing it to dissipate.
Let go of the sensation of heat throughout the whole body.
And now moving the awareness in the middle of your eyebrows,
Your third eye center,
Visualizing this mind screen known as the Chidikasha,
Opening the doors of intuitive knowing.
Simply observe the space without getting attached,
Practicing detached awareness only.
A series of symbols will be named.
Images,
Thoughts or feelings may arise.
Continue to be the witness.
Simply observe and watch.
Nothing to do.
A pen.
Sunrise.
A red apple.
Snowy mountain.
A warm hug.
A fluffy blanket.
A yellow bird.
Blue ocean.
Sunshine through the trees.
A red desert.
Laughing with friends.
And now allow all these images to pass through.
All the feelings and emotions to pass through.
As you slowly come back to your intention,
Repeating it with feeling and awareness,
Coming back to your Sankalpa,
Your resolve that you had set at the beginning of the practice.
Saying to yourself mentally,
Whatever it is that you were letting go of.
Repeating it three times.
Know that your intention has been received deep into your being and is already manifesting.
Take a moment to feel the peace of this intention being manifested.
And then slowly become aware of your breath.
Becoming of your body resting,
Breathing.
Hear the sound of your body breathing.
Feel the sensation of your body breathing.
Becoming aware of the room that you're in.
Floor.
Walls.
Ceiling.
And the windows.
Listen for the sounds within the room.
Know that the practice of Yoga Nidra is coming to an end.
Develop awareness of your body and the place that you're in.
Feel your awareness coming back into the body.
The practice of Yoga Nidra is now complete.
Beginning to bring gentle movements into the body as you wiggle your fingers,
Your toes.
Making any gentle movements with the body that feel good.
Now making any larger movements,
Moving your feet,
Legs,
Hands,
Arms.
Any part of the body that you wish to move right now.
If you're laying down,
You can bring your knees into your chest.
Slowly rolling from one side to the other.
Massaging your sacrum.
And rolling your body over to one side.
Resting in a fetal position.
Taking a few deep breaths.
Take your time.
There is no rush.
Sitting comfortably with the body relaxed and the spine straight.
Take a deep breath in through the nose.
And a slow,
Long breath out through the mouth.
Repeating that three times.
In through the nose.
And big exhale out through the mouth.
One last time.
Big inhale in.
And big exhale out through the mouth.
Slowly coming back whenever you're ready.
Softly opening your eyes.
Allowing your eyes to adjust to the light in the room.
Becoming aware of yourself in the room.
And connecting with your heart space,
Your intention.
Thanking yourself for allowing to let go of all that is not serving you.
Thank you so much for practicing with me today.
Sending much love to you all.
