Hello,
My name is Scarlet and welcome to the practice of yoga nidra.
This practice is a practice of self-love,
A remembrance of wholeness and the essence of who you truly are.
Take your time to gather any props of support.
This journey may be done in a supine position or any comfortable position that allows you to sink into extended deep rest.
Allow yourself to be fully supported.
This practice is a journey into the past to rewrite patterns written years ago and heal the wounds of our inner child.
Unstable relationships create a tenuous foundation.
Unprocessed events from our childhood can create resistant patterns that we carry with us.
As a result,
We may start to believe in authentic stories that devalue our power.
This practice isn't to blame,
Investigate,
Or change.
It's not about the other person,
Rather about healing yourself from the inside out.
Give yourself permission to fully feel.
Embrace this journey and heal yourself.
In the quantum field,
All times are now.
The past,
Present,
And future merge,
Giving space and opportunity to heal limiting beliefs.
The love you desire resides within yourself,
Always.
My voice will serve as your guide,
But don't hold on too tightly,
For ultimately this is your experience.
Even if you don't catch every word I say,
Know your subconscious is listening for you,
Ready to do the work.
Lay yourself down,
Taking up as much space as you can,
And close your eyes.
Imagine you have just laid down in the softest bed of emerald moss and flowers,
Wherein the moss and flowers are woven with the softest fibers of spun gold.
Allow the earth to open and receive you.
Allow your body to become even heavier,
Weighting your pelvis,
Heart,
And head.
Feel the way the air envelops your skin,
And imagine that the temperature of the air modulates perfectly to reflect your optimal body temperature.
Sink deeper into this feeling of being held and supported.
Allow the earth to open and receive you.
So you are becoming one with Mother Earth,
Our great Divine Mother.
Feel how you are cocooned by the earth,
And allow yourself to soften.
Allow your forehead,
Brow center,
And eyelids to soften.
Now feel the palms of your hands from the inside out,
And the soles of your feet from the inside out.
Feel both your hands and your feet at the same time from the inside out.
From your hands and your feet,
Melt your awareness simultaneously within and throughout the entire periphery of your body.
Now from the periphery,
Connect your awareness to your atmosphere and the relationship of your breath within your environment.
What do you sense around you with your visual perception turned inward?
Notice how each time you breathe in,
You are connecting deeper within the fabric of the atmosphere.
Each time you exhale,
Your heart settles more peacefully within your body and into the support of the earth underneath you.
How far can you expand your breath into your space?
How deep can you land within your body?
Your breath is always here for you,
Asking for nothing in return.
Feel this relationship of your breath within your body.
Wrap your awareness in your complete presence.
Feel your whole self here and welcome yourself fully.
Allow the world to fall away,
Knowing the earth will remain.
Living in this space,
The earth is here,
Cradling you,
Holding you,
And protecting you.
Have your awareness through the layers of your body connected to all parts of yourself and land into your heart.
In your heart,
Surrender your breath to the innate intelligence of your body and the support of the earth underneath you.
Welcome all parts of yourself here and fall back in love with yourself.
You are so loved.
It's from this place that we begin the practice of yoga nidra.
Feel the front of your heart melt towards the back,
Softening to the core of your heart.
Allow your heart to feel softly grounded,
Like a hug from the inside out.
Take this time to set a sankotva for your practice.
If you're already working with one,
Please call upon it now.
Otherwise you may guide your practice with,
I am worthy of space.
Use clear positive intent and repeat your sankotva three times with purpose.
Allow this feeling of authenticity,
Love,
And gratitude to radiate from the inside out,
From the core to periphery to atmosphere.
Now tune into the sound of my voice.
As I guide you through a rotation of consciousness,
Bring your awareness to each area and feel infusing each area with your awareness.
Allow your body to soften deeper into the cradle of the earth and the soothing wisdom of your breath.
Begin at your brow center and feel the space from the inside out.
Travel down to the center of your throat,
To your right shoulder joint,
Right elbow joint,
And right wrist joint.
Trace down to the tip of your right thumb,
Tip of your right index finger,
Middle finger,
Ring finger,
And pinky finger.
Guide yourself back to the center of your right wrist,
Center of your right elbow,
Center of your right shoulder,
And center of your throat.
From the center of your throat,
Feel into your left shoulder joint,
Left elbow joint,
And left wrist joint.
Trace down to the tip of your left thumb,
Tip of your left index finger,
Middle finger,
Ring finger,
And pinky finger.
Guide yourself back to the center of your left wrist,
Center of your left elbow,
Center of your left shoulder,
And center of your throat.
Feel into the center of your chest,
To the right side of your chest,
Back to the center of your chest,
And to the left side of your chest.
Rest into your heart center,
Down to your solar plexus,
And navel center two inches below your belly button.
Feel your right hip joint,
Right knee joint,
And right ankle joint.
Feel your right big toe,
Tip of your second,
Third,
Fourth,
And fifth toe.
Feel into the center of your right ankle,
Center of your right knee,
Center of your right hip,
And back to the navel center two inches below your belly button.
Soothe your awareness into your left hip joint,
Left knee joint,
And left ankle joint.
Feel your left big toe,
Tip of your second,
Third,
Fourth,
And fifth toe.
Feel into the center of your left ankle,
Center of your left knee,
Center of your left hip,
And back to the navel center two inches below your belly button.
Soothe your awareness up to your solar plexus,
Up to your heart center,
Center of your throat,
And land back to your brow center to rest and feel.
Wrap and fill your entire body with your heart-filled presence from your brow center and through your whole body,
Whole body,
Whole body wrapped and filled with your awareness.
Feel both connected to the deepest glare of yourself,
The house of your soul,
The house of your soul,
And the peripheral lines of your body in connection to the space around you.
Allow the periphery of your body to dissolve.
As you expand your breath further within and further out.
Send your awareness back into your heart.
Welcome all parts of yourself here and fall back in love with yourself.
You are so loved.
Know that in this experience you are fully held and cradled.
Allow yourself to feel the spectrum of emotions I name and know that I will guide you back to your heart and wholeness.
For a moment,
Allow yourself to feel contained.
What does it feel like when your body,
Thoughts,
And emotions are contained?
Where does this feeling of containment originate from?
How do you feel when you are contained?
Notice the feeling of containment completely.
Allow it to completely dissolve from your body.
What does freedom feel like?
What does freedom feel like in physical form or verbal form of expression?
When freedom is expressed,
Is there an associated feeling?
Where does the capacity to express freely,
Feel freely,
And live freely originate in your body?
Allow yourself to fully embody the feeling of freedom from within.
Let this feeling go completely,
Knowing you may return at any time that you wish.
Return back to your heart.
Return now.
Feel your whole body breathing effortlessly with your environment.
Feel yourself integrated and whole,
Resting here now.
Return to wholeness.
Return to wholeness.
Return to wholeness.
Feel your whole self.
Just the soft emerald moss and golden flowers that you lay on.
Mother Earth cradling you,
Holding you,
And protecting you.
Imagine a golden mist rising from the golden flowers now surrounding you,
Shimmering in the light.
As you breathe in,
The golden mist filters into your body.
As you breathe out,
There is an equal exchange of breath outwards to replenish the golden mist.
Golden mist in,
Golden mist out.
Soothing you and healing you from the inside out.
Allow the mist to settle and evaporate.
Then inside your heart,
Therein lies a golden egg.
Feel this golden egg made of golden mist grow until it envelops your body so you feel held and supported,
Safe to receive and feel.
Inside this golden egg,
You begin to see a vision of yourself traveling through your developmental stages from your time in utero through childhood to adulthood and to where you are now.
Then cycle back through slowly and return to a heightened memory,
An event that needs to be processed.
Allow your subconscious to choose for you.
With your whole body connected to source,
Return to a moment which you are seeking to heal.
The past merges with the present.
See yourself standing,
Watching the memory unfold.
Is there something you wish to convey to yourself?
Allow a free form of thoughts to come forth.
It may be a message.
It may be a feeling or felt sensation.
Perhaps it's something you wish to hear or perhaps an embrace.
What do you wish someone had said to you in this moment?
What feeling do you wish someone had conveyed to you?
If someone you loved wasn't there for you,
You can now be here for yourself.
Be here for yourself.
Be the comfort you seek,
The love you are waiting for,
The wholeness that lies within you,
Always there.
Rest here comforting your inner child.
Rest here wrapping yourself in soothing awareness.
Be the one you are waiting for.
Allow the golden egg to dissolve to mist and with it the memory,
Yet knowing you are still held and supported in this experience.
Bathe yourself in the healing golden mist,
The emerald glow of nature's cocoon beneath you.
Rest into spacious awareness.
Allow any remaining emotions to arise,
Process,
And move through you.
For you are held in this sacred space.
Keep your heart open.
Your breath is always here for you,
Asking for nothing in return.
Feel this relationship of your breath within your body,
This sacred relationship that asks for nothing in return,
Pure,
Whole,
And complete.
You are worthy of space.
Your intrinsic worth comes from within.
We may not be able to change the past,
But we can change the way we feel now.
Free yourself from the tethers of your past and invite yourself to move forward,
Healed and whole.
Have yourself with an open heart.
Acknowledge your own inner strength and inner worth,
Your ability to learn,
Grow,
And overcome.
Return back into your body.
Your body,
Mind,
And heart are free.
In this earthly state,
Remember this feeling.
Allow a final message to come forth from your heart in the form of your sankalpa.
I am worthy of space.
I am worthy of space.
One more time.
Practice of yoga nidra is now complete.
Become more aware of your breath and how it soothes your system from the inside out,
Cradling you,
Holding you,
And protecting you.
Your breath is always here for you.
Get small movements back into your body through your fingertips and toes.
And awaken your body into a full body stretch.
As you exhale,
Allow everything to drop and integrate.
Pull onto either side of your body to pause.
And rise to a seat.
Lengthen up into your spine and take up space.
Sit back into your breath,
Integrating into the present.
Set an intention for how you wish to move forth,
Worthy of space,
Fully enough,
And loved from the inside out.
Take care of yourself.
Remember your breath is always here to support you.
Thank you so much for sharing this practice with me.
Until next time,
Hari Om Tat Sat.
