Welcome to this journey inwards.
Let the outside world fade away leaving behind the worries and burdens of the day and step onto a path that leads you home embracing this opportunity to replenish your spirit and renew your energy.
You can choose to sit or lie down choose a comfortable posture and allow your body the freedom to naturally align.
Gather any props you desire,
Pillows,
Blankets or anything else that brings you comfort.
You might even want to place a gentle bolster under your knees or rest with an eye pillow.
The aim is to feel a sense of ease and effortlessness inside your pose.
Your eyes are closed or partially closed.
Your arms can be at your sides or any place where you feel comfortable.
Begin by moving your jaw around to release tension.
Move it to the right and left,
Forward and back.
Releasing tension from your jaw.
Rest your jaw,
Feeling a softness around your jaw.
Now take a moment to notice the weight of your body on the surface you are resting on and sense the earth beneath you.
Notice the sound of your breath and take a deep breath in and exhale with your mouth open letting out a sigh or any other sound that feels right.
Keep breathing and sighing,
Making an extended sound on the exhale until you naturally would like to stop.
Then coming to stillness.
It's time to call on the power and the words of creative women.
Otter Lord,
When I dare to be powerful,
To use my strength in service of my vision,
It becomes less and less important whether I am afraid.
Elizabeth Gilbert,
Do whatever brings you to life.
Follow your own fascinations,
Passion and compulsions.
Trust them.
Create whatever causes a revolution in your heart.
It's time to repeat your intention.
Your intention is an I am statement silently repeated to yourself or out loud three times.
I release all fear.
I am free of fear.
I am whole.
Repeat your intention three times.
Throughout Yoga Nidra,
You are invited to follow my voice.
But if any time you do not wish to follow an instruction,
You can simply stop and return to my voice when ready.
As much as possible,
The invitation is to have a trace of awareness throughout this Yoga Nidra practice.
But if you fall asleep,
Then sleep is what you needed today.
Take a moment to notice your whole body.
Toes,
Feet,
Ankles,
Knees,
Hips,
Pelvis,
Navel point,
Middle of the chest,
Center of the throat,
Tips of the fingers,
Both hands,
Arms,
Shoulders,
The neck,
Whole face,
Hair,
Top of the head,
Awareness of your whole body,
Inviting and welcoming your whole body to rest.
Become aware of all sensations around the body.
Notice the sensations in the body.
Noticing all sensations.
Begin to bring your attention to your breath.
Notice the body breathing and begin to deepen the breath starting on the right side of the body.
Slow and rhythmic.
Breathing deeply on the right side of the body.
Take your time.
Breathing the right side of the body from the tips of the right feet to the right side of your head.
Breathing the right side of the body.
Breathing the right side of the body.
Breathing the left side of the body.
On the next exhalation move across the midline of your body.
Move to the left side.
Breathe the left side of the body.
From the tips of the left toes all the way to the left side of the head.
Breathing the left side of the body.
Breathing the left side of the body.
Slow and rhythmic.
Breathing at your own pace.
Left side of the body.
When it feels right to you begin to move back and forth from side to side.
Exhaling over to the right side of the body.
Breathing on the right side of the body until you feel ready to move back over to the left side of the body.
And then move back and forth at your own pace finding your own rhythm.
Breathing right and left sides of the body.
There is no wrong way to do this.
See what side you are guided to breathe.
And then when ready move to the opposite side.
Working your way back and forth.
Breathing both right and left sides of the body.
And now on the next exhale breathe the whole body.
Breathe the whole body.
Notice how it feels to breathe the whole body.
Allow your breath to return to normal and be still.
Notice the sensations in your body.
Begin to sense or imagine a weighted blanket on top of your body.
The feet feel this heaviness.
Both legs are heavy.
Hips feel the weight of the blanket.
The whole torso senses this heavy weight.
The heart is heavy.
Shoulders,
Arms and hands all sense the heaviness.
Feel this heaviness.
Notice sensations.
The heavy weighted blanket on top of your body.
Now the weighted blanket turns to a light sheet on top of your body.
The feet feel this lightness.
Both legs and hips are light.
Torso is light.
Your heart feels light.
Shoulders,
Arms and hands sense the lightness of the sheet.
Feeling the lightness.
Notice sensations of light in your body.
Lightness.
And now flow back and forth between the lightness and the heaviness.
Feel the heaviness of a weighted blanket on the body and then the lightness of a sheet.
Heavy and light.
Allowing any sensations to rise up.
Moving back and forth between heavy and light.
And now feel the heaviness and lightness at the same time.
Simultaneously feeling heavy and light.
Noticing how this feels in your body.
To feel heavy and light.
And now letting go of this exploration.
And take your awareness to the middle of the throat.
Observe a luminous energy vibrating here.
A luminous whole throat and neck.
Sensing a vital force pulsing through the throat and neck purifying and balancing this area.
A luminous energy vibrating through the throat and neck.
It's as if you are an observer of your own body.
Looking from the outside.
Seeing your throat and neck filled with vital light.
Life force.
You have now entered the space of creative expression.
Here you are comfortable in expressing your truth.
You are authentic.
You feel confidence finding your voice and style as a creator.
You are connected to creative energy.
You feel a zest for creativity in your life.
Take a moment to rest here and receive the vitality of this beautiful resting space of creativity.
Sense or imagine how receiving this gift feels in your body.
And your council of women can now go or stay.
As you begin to breathe with awareness in and out your throat.
Keep breathing with your attention here.
Now welcome your soul whisper in the form of a creative insight.
If it's useful you might ask yourself what messages do I need today?
Listen deeply.
If you receive a soul whisper notice how it feels in your body.
And if it feels useful welcome the opposite feeling in your body.
Noticing how that feels.
And if you did not receive a soul whisper today,
Trust that it will arise another time.
When the time is right.
A rested woman uses the power of her voice for the greatest good.
Knowing that she does not need to be perfect.
She just needs to be authentic,
Clear,
And she always knows that the answer is always within her.
I am a rested woman.
If you are off to sleep now,
Sweet dreams.
Allow the body to move into a peaceful sleep on three,
Two,
One.
And if you are waking up,
Bring your awareness first to your bones.
Attention is on your bones.
Notice where your bones are singing today.
Maybe it's your intention.
Maybe it's your favorite melody or song.
Begin to hum to yourself.
As you wake up slowly and begin to move your body.
Making little micro movements with intention.
Letting your bones sing you awake.
When you feel ready,
Open your eyes and come back.
This completes the yoga nidra practice for today.
Be good to yourself,
Rest sister.
