Welcome to a Yoga Nidra session that explores the emotions of fear and hope.
Find your way into a comfortable position,
Whether it's lying on a sofa,
Bed,
Or mat.
Or perhaps you wish to sit in a chair.
Have a pillow and blanket near you in case you wish to support yourself further.
And adjust yourself even more so,
Softening into the surface that is supporting you.
And choose whether to close your eyes or simply soften your gaze.
Invite a hush to settle over your body.
Let's begin with a breath.
Give yourself slow,
Nourishing inhales and long,
Releasing exhales.
As you breathe,
Let gratitude gently ripple through you however it feels best.
Thank your feet for carrying you through countless journeys.
Thank your legs for their steadfast strength.
Feel appreciation for your hips,
Your spine,
Your belly rising and falling like ocean tides.
And offer gratitude to your chest and shoulders,
Your arms and hands for all the ways they reach,
Hold,
And create.
Send thanks to your neck and head,
To your mind that perceives and understands,
And your heart that feels so deeply.
Let this gratitude glow through your cells like warm sunlight.
Your body is your sacred home.
It's time to honor it.
Now imagine yourself lying upon the vast belly of the earth.
Feel her gentle gravity cradling you.
You are held.
You are safe.
Allow your breath to soften,
Flowing in and out like waves.
Simply notice its rhythm without trying to change it.
In this space of stillness,
Ask yourself softly,
What do I need most right now?
Let an intention or wish rise gently from your heart or someplace else in your body that feels safe.
Perhaps your intention is for balance,
Healing,
Clarity,
Or peace.
Let it emerge in its own time.
And if you need ideas for an intention,
Here are three options.
But you can pick something else.
I trust the wisdom unfolding within my heart.
My heart holds space for both shadow and light.
I am supported and held by the earth.
And when your intention arrives,
Repeat your intention quietly to yourself three times,
Planting the seeds deep within you.
May this practice be a balm for fear and a doorway to hope.
May it remind you that you are connected to all things,
Woven into the great tapestry of life.
Now we'll rotate awareness through the body.
If it feels supportive,
Allow your awareness to touch every part of your body.
If any area feels uncomfortable to visit,
You're welcome to skip it or remain with a part that feels safe or neutral.
Notice your right hand,
Thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Back of the hand,
Wrist,
Right forearm,
Elbow,
Upper arm,
Shoulder,
Right side of the chest,
Waist,
Right hip,
Thigh,
Knee,
Lower leg,
Ankle,
Heel,
Sole of the right foot,
Top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth,
Little toe.
Now move to the left side.
Left hand,
Thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Back of the hand,
Wrist,
Left forearm,
Elbow,
Upper arm,
Shoulder,
Left side of the chest,
Waist,
Left hip,
Thigh,
Knee,
Lower leg,
Ankle,
Heel,
Sole of the left foot,
Top of the foot,
Left big toe,
Second toe,
Third,
Fourth,
Little toe.
Bring awareness to the back of the body.
Right shoulder blade,
Left shoulder blade.
The lower back,
Right buttock,
Left buttock,
Back of your legs.
Now to the top of the head.
Forehead,
Right temple,
Left temple,
Right eyebrow,
Left eyebrow.
The space between the eyebrows.
The right eye,
Left eye,
Right ear,
Left ear.
Right cheek,
Left cheek.
The nose,
Tip of the nose,
Upper lip,
Lower lip.
The chin,
Throat,
Right side of the chest,
Left side of the chest,
Center of the chest,
Throat,
Navel,
Lower belly,
Front of your legs.
Become aware of your left leg and your right leg.
Both legs together.
Both arms together.
The back of the body.
The front of the body.
The entire body.
The entire body.
Feel your body as one whole field of sensation.
Rest in this awareness.
Let your attention drift to your breath.
Feel your belly rising and falling.
Like the tides of the ocean flowing in and out.
Each inhale is a wave rolling towards the shore.
Each exhale,
A wave receding back to sea.
Let yourself sense how your breath is part of nature's rhythm.
A tide that connects you to all things.
As you move into exploring emotions,
Remember that you can return to your breath.
Or the sense of the earth beneath you.
Or any place in your body that feels steady,
Neutral,
Or at ease.
If it feels supportive,
You're invited to bring your awareness to the landscape of emotions,
Fear,
And hope.
First,
You might gently bring to mind a time when you felt fear.
It may be subtle or intense,
Or perhaps no memory comes at all.
And that's perfectly okay.
Know that you're here,
And you're a witness.
You're not a participant.
If it feels comfortable,
Notice where fear might live in your body.
Perhaps as coolness,
Tightness,
Fluttering,
Tingling,
Or something entirely different.
Or maybe you notice nothing at all,
Which is welcome too.
If sensations are present,
Observe them as you might watch clouds drifting across the sky.
No need to analyze or change anything.
Just gentle curiosity.
And remember that fear doesn't just belong to you.
It also belongs to the wild heart of humanity,
And to the living earth itself.
Fear can be a sign of your deep connection and your capacity to care.
Acknowledging fear is an act of courage.
It's one of the ways we stay awake and alive.
And if it feels okay,
Allow that image or memory to gently fade into the background.
And rest here for a few soft breaths.
When you feel ready,
Invite into your awareness a moment of hope.
Perhaps a memory of spring unfurling,
Or a moment of kindness,
Or a vision for your life.
Notice where hope might live in your body.
Maybe warmth in your chest,
A gentle expansion,
Lightness in your limbs,
Or a soft glow beneath your skin,
Or some other sensation.
Sense how hope too might be the earth whispering through you,
A reminder that life renews itself.
Fear and hope dance in a sacred rhythm,
Like moonrise and sunrise,
Like winter surrendering to spring.
One shapes and gives meaning to the other.
Both connect you to life,
To your inner depths,
And to the hearts of others.
If it feels supportive,
You might even allow yourself to notice any ache you feel for the world.
This tenderness is a sign of belonging,
A quiet expression of love.
When we allow ourselves to feel all of our emotions,
We often discover hidden strength and illuminous clarity.
From that place of caring,
We may find the energy to move forward,
One gentle step at a time.
Rest in the knowing that you are spacious enough to hold it all.
If it feels comfortable,
Allow yourself to rest in this moment,
Or simply notice the words without needing to feel anything in particular.
Gently whisper to yourself something like,
Emotions rise and fall like waves on the ocean.
They are not only mine,
They belong to life itself.
They are the earth speaking through me.
I am woven into this great cycle.
Or perhaps there is something else that you need to tell yourself.
Listen to your inner wisdom.
Imagine yourself standing at the ocean's edge,
Sunrise spilling color across the sky.
Sense your feet resting in the wet sand,
Steady,
Rooted,
Connected to the earth beneath you.
Notice the feeling of the cool or warm air on your skin.
The sound of waves rolling in and out.
The scent of salt and the breeze.
Around you,
The waves of fear and hope move in rhythm,
Rolling in and out.
And yet you remain steady,
A quiet presence connected to yourself and to the vastness around you,
The ocean and the sky.
If it feels supportive,
You might gently bring awareness to any sensations in your body connected to fear.
Perhaps there's a coolness or a heat,
Tightness,
A fluttering,
Or simply a subtle hum of energy.
Or maybe you feel nothing at all,
Which is also welcome.
There's no one way to do this,
No one way to experience this.
When you feel ready,
Invite awareness of hope in your body.
Notice where hope might live.
Perhaps as warmth,
Expansion,
A lightness in your limbs,
Or a soft glow beneath your skin.
Or perhaps there's simply spaciousness or stillness.
Or something else.
If it feels okay,
See if you can allow both fear and hope to exist within you at the same time.
Noticing how they might flow side by side,
Intermingling like currents in the same ocean.
Remember you are a witness,
Free to sense as much or as little as feels comfortable.
Each wave of fear and hope is life expressing itself through you.
You are part of that vast,
Wise ocean.
Silently repeat the intention you chose for this practice earlier.
Some examples included,
My heart holds space for both shadow and light.
I am safe,
Supported,
And held by life itself.
I trust the wisdom unfolding within my heart.
Whatever your intention is,
Feel it pulsing gently in your body,
Wherever it feels best.
Begin to invite awareness back toward the physical world.
Notice the sounds and the space where you are.
Sense your body resting,
Held,
And supported by the earth beneath you.
Notice the sensations present on your skin,
The weight of your limbs,
The gentle rhythm of breathing moving through your chest,
And in and out through your nose or mouth.
Feel the contact points where your body meets the surface.
Perhaps sense the temperature of the air,
The subtle sounds around you,
The texture beneath your fingertips.
If it feels comfortable,
Begin to wiggle your fingers and toes,
Or roll over onto one side.
Move at your own pace and listen to what your body needs.
Allow your eyes to softly open,
Or keep them gently closed a little longer.
The practice of Yoga Nidra is now complete.
May you carry with you the courage to feel all of your emotions,
Fear,
Hope,
And everything in between.
Remember that you are a part of the vastness of the earth,
And you are here for a reason.
Your presence matters.
