Welcome to this Yoganitra practice.
Messages from within.
If you are here now with me in this moment,
Know that this itself is coming from a message you received within.
Somewhere,
Somehow,
You chose to be here now,
Listening.
And it was through a signal from within that guided you here.
Use a moment to recognize this knowing.
Sometimes we forget that every moment of our day is made up of split second decisions being made somewhere within us.
Today we will travel a little deeper into this process and perhaps uncover ways in which your body communicates with you.
Finding a safe,
Supported and comfortable place to rest now.
Choosing your position so that your body feels unrestricted.
Allowing for a natural flow of energy and space throughout the body.
This is your first opportunity to notice what you need right now to feel comfortable,
Possible for you to rest.
Go ahead and see if this is available to you.
Open yourself up to receive rest.
During the practice of Yoganitra,
You may notice your body gently drifting off to sleep.
The mind wandering into spaces and places.
And then there is another part of you.
The observer.
The watcher of all of this unfolding in this healing space.
See if you can be with your inner observer as its friend and companion on this journey today.
Present and aware,
Following my voice and allowing that inner knowing to lead the way.
Remember,
There is no right or wrong way to practice Yoganitra.
Soften into this knowing,
Removing all and any expectations.
Perhaps you wish to set an intention for opening up to this healing and restful space today.
You feel an intention surface,
Repeated silently to yourself.
You may also wish to repeat these statements after me,
If you feel called to.
My body holds wisdom that is here to support me and my growth.
My body holds wisdom that is here to support me and my growth.
When I feel safe to listen to my body,
It shows me love and compassion.
When I feel safe to listen to my body,
It shows me love and compassion.
I am opening up to listening to what my body wants to tell me in the safety of loving awareness.
I am opening up to listening to what my body wants to tell me in the safety of loving awareness.
Notice and allow the arriving and passing of any sensations through the body as you settle in,
As we begin the practice of Yoganitra.
All of you is loved and welcomed into this restful space.
Allow a long expansive inhale to fill into your body now,
Calling in all your energy,
Gathering yourself back from any external places.
Exhale and feel this culmination of your energy being spread throughout your whole body.
Notice your breath and let it be a gentle cleansing for what came before this moment in time.
Washing away any tension or tightness,
Making way for a softening into the body,
A type of heaviness that feels calming and inviting.
If you have a Senkalpa you wish to infuse into your practice,
You may do so now,
Welcoming it into your being,
Filling it rest into the heart space as a loving reminder.
Your Senkalpa being an imprint of who you are at the deeper level of soul.
If you do not have a Senkalpa,
You can repeat your intention or simply state to yourself,
I am here practicing Yoganitra.
I am open to receive.
Today's body scan will be a little different to the usual journey.
With your inner awareness and observer following in a way that feels in tune with you.
Begin to create a visual image of your whole body where it is placed.
Create an outline of your whole body.
Now from this bird's eye view,
Scan over and through the layers of the body.
Notice if you are drawn to or feel a connection with any one area or part of your body.
You may be drawn through a sensory response that may just appear.
See if you can get even quieter,
More focused on this view of your body.
Sense into this area or space that draws your attention.
If you don't feel a specific area,
Just remain a general focus on the body as a whole,
Open and receptive to its form.
Begin to zoom into this part or space of your body,
Getting closer and closer.
Until you move within this body part.
Notice the temperature,
Texture,
Sensations,
Any visuals,
Thoughts that come through as you rest into this part of your body.
From this focused point,
Begin to send out a radar-like pulse of awareness into the rest of your body.
Felt like ripples of your attention spreading out and through the whole body.
Simultaneously,
As you feel this rippling throughout the body,
On an exhale,
Gently bring your lips together and hum the exhale out.
Feeling this vibration of the hum move with the ripples of awareness throughout the body.
Let's move through the whole body now,
Sensing this becoming of each part as it is named out.
The right toes and toe tips on the right foot.
The sole of the right foot.
Top of the foot.
Heel of the foot.
The right ankle.
Notice,
Receptive,
Listening to the whole right foot.
Right low leg,
Calf and shin bone.
Whole right knee.
Thigh.
Front and back.
Notice.
Receptive.
Lying.
Whole right leg.
The right hip.
Buttock.
Pelvic area on the right side.
Notice.
Receptive.
Listening.
Right side of the stomach now.
Right side of the lower back and waist.
Notice.
Receptive.
Listening.
Right side of the rib cage.
Front,
Back and sides.
The right shoulder blade.
Noticing.
Receptive.
Listening.
Right shoulder and collar bone.
Noticing.
Receptive.
Listening.
The right upper arm.
Elbow.
Forearm.
Whole right arm.
Notice.
Receptive.
Listening.
Right wrist.
Palm of the hand.
Back of the hand.
All five fingers and fingertips.
Noticing.
Receptive.
Listening to the whole right hand.
Left toes and toe tips now.
The sole of the foot.
Top of the foot.
Heel.
Left ankle.
Notice.
Space.
Listen.
Whole left foot.
Left lower leg.
Calf and shin bone.
Whole left knee.
Thigh,
Front and back.
Notice.
Space.
Listen.
Whole left leg.
The left hip.
Buttock.
Pelvic area.
Notice.
This space.
And listen.
Left side of the stomach.
Lower back and waist.
Notice.
Space.
And listen.
Left side of the rib cage.
Front,
Back and side.
Left shoulder blade.
Notice.
Space.
And listen.
Left shoulder blade.
The left shoulder and collar bone.
Noticing space.
Left upper arm.
Elbow.
Forearm.
Whole left arm.
Noticing.
Space.
And listening.
The left wrist.
Palm of the hand.
Back of the hand.
All five fingers and fingertips.
Noticing.
Space.
And listening.
Sensing into the whole neck.
Front,
Sides and back.
Base of the skull.
Chin.
Sides of the head.
The whole head and neck.
Notice.
This space.
And listen.
Sensing into the forehead now.
Across the eyebrows.
Right and left.
Both eye sockets.
Space between the eyes and the ears.
Cheekbones.
Right and left.
Right nostril.
Left nostril.
Space between the nostrils and the mouth.
Both lips.
Jawline.
Noticing the space.
Listening.
To the whole face.
Whole face.
Notice any tension.
Draining out of the face and head.
A gentle cleansing of distraction and confusion.
As the head begins to feel clearer and lighter.
The cleansing begins to move down through the neck.
Making its way down through the whole body now.
Washing and cleansing its way through the whole body now.
Feeling it sweeping through each part as a lightness proceeds it.
Carefully removing any inflammation,
Tightness or dullness in the body.
As this energy continues to move through you.
Notice a lightness to the body.
Not only a perception of a bright light filling your body.
But also letting go of a heaviness.
A feeling of spaciousness as any heaviness just falls away.
Perhaps it feels easier to breathe now.
The body weightless.
Breath coming and going with ease and expansiveness.
Experience these gentle breaths slowly expanding and contracting.
Like a force field that moves within and beyond you.
The breath being something that is an interaction between you and the universe.
Majestic and mesmerizing in its nature.
Every cell of you is communicating and receiving from this great source.
Feel your cells receptive,
Alert and listening.
What do you notice?
What does it feel like to be ignored and not listened to?
How does it feel when your voice,
Your truth is being received and seen?
Journey back to the neutralness of your cells.
And now what does darkness feel like for you?
The experience of darkness.
How would it be to be surrounded and enveloped by bright light?
Journey back to the neutralness of your cells.
Now how does it feel when you're stuck in the mind?
The blur and busyness of the mind.
Now feel yourself connecting with the earth,
Surrounded by nature.
How does this feel through the body?
What does connecting with the earth show you?
How does it feel when you're in the middle of the night?
As you look beyond the darkness behind the eyes,
Wander into the landscape of abundant nature.
A secluded opening,
Perhaps sheltered by trees or tall grasses.
The earth beneath you is soft,
Warm and feels soothing on your bare feet.
There may be wild flowers,
Tropical plants or water nearby.
Allow your imagination to wildly create this sacred,
Healing place in nature.
Notice the colours,
Smells,
Sensations.
Almost as if this place was created just for you right now,
In this moment.
Everything around you feels supportive,
Nurturing,
Calming.
You are not here by chance.
The earth is calling for you to lay your body down onto her surface.
Layer by layer,
You remove what's been covering you,
To lay your body down in a way that feels comforting.
Sensing the body parts that connect with this abundant earth.
Like two magnets drawn together,
There is a magnetism between your body and the ground below you.
Your cells almost fizzing as they transmit and receive through the earth.
Allow the body to empty out a physical and energetic sigh.
The earth beneath,
Creating this healing bond.
As you ground down,
Notice your body once again,
Cleansing away anything it has been holding onto.
The burdens you have been carrying.
Beliefs you couldn't quite let go of.
Judgements or shame.
The earth just gently releasing you from this heaviness.
It's all just flowing out of you,
Down into the earth.
How does it feel as this heaviness leaves the body?
What is it that lays in the wake of this heaviness?
Is there something your body is trying to tell you?
Listen for it now.
What does it feel like in the body to be relieved and released of all that was dragging you down?
In this moment,
Is it possible to connect with the truest,
Most loving part of you?
Notice this love of yours expanding beyond time and space.
Across lifetimes and experiences.
It feels no limits.
It senses all and flows through it with love.
The love that you are made of.
As time itself has all but disappeared.
You find yourself in a state of flow,
In tune with source.
It's all around you.
Moving through you.
Clearing away fear.
For you to see fully the being you are.
The being made of love.
Float here in this state of flow for as long as you wish.
I'm right here and will find you when you're ready.
I'm right here.
Letting your grateful heart now fill with what you have received during this practice.
You may wish to repeat your sankalpa or intention in this potent space.
You are everything and more.
As the practice of yoga nidra is now complete.
Your inner observer allowing this transition to waking to be ever so kind and gentle.
Be receptive to the messages rising through you in this stillness.
Letting your breath into the body.
Listen to and move from the subtle nudges of your body when it is ready.
You may wish to lay down for as long as you need if you are moving on with your day.
Use your time intentionally to rise to sit with ease in the body.
Trying not to rush back into doing.
See if you can transition with receptivity,
Love and gratitude into the rest of your day.
You may wish to bring or place your hands onto your body.
Feeling that connection with heartbeat and pulse.
Knowing that these messages within are always available to us when we quiet ourselves enough to listen.
Thank you for practicing with me today.
I hope you have a wonderful rest of your day.
