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.
Please gather any props for support such as a bolster,
Blanket,
Or eye pillow,
Then set yourself up in a supine position for extended rest.
Follow the pathway of your breath into your body through the sensations at your nostrils.
Allow your eyelids to soften naturally.
Feel the caress of your breath as you breathe in and as you breathe out.
Continue to follow this cycle,
Deepening your awareness.
Allow your outer universe to cocoon your body in its embrace,
Allowing your inner universe space to reveal itself.
The human heart beats 60 to 100 beats per minute at resting rate.
Our heartbeat follows the fluctuations of our life.
Throughout our life,
Felt experiences can create the perceived sensation that our heart is broken.
When our heartbeat and breath synchronizes with another,
It may seem as if your heart has lost its natural rhythm to be alone.
This practice is a return home,
A separation from interpersonal synchronization,
And a return home to your own own harmonious rhythm.
In this practice,
We will return back to a state of pure love.
Together,
We will travel through the subconscious realm to return you back to your innocent state,
Unfractured,
Whole,
And complete.
Allow your breath to widen,
Deepen,
And slow down.
Guide your awareness from your thinking mind into your feeling body.
Sense my voice in your space,
Enveloping your auditory senses in my embrace.
My voice will remain as a guide throughout your practice.
Allow everything else to fade away.
Continue to feel the gentle caress of your breath as it travels in and out of your nostrils.
Where do you feel your breath within your body?
Take a moment here to simply notice as we breathe here together.
Feel your body in connection with the earth underneath you.
Feel the space above and around you as the air envelops you in its spacious cocoon.
Feel the caress of your breath as it cycles through,
Moving deeper as you feel your breath intertwined with your heart.
A loyal,
Loving,
And consistent relationship.
Your body working in complete harmony.
Feel into your own heartbeat as you wrap yourself in your heart-filled presence.
Welcome all parts of yourself here.
You are so loved.
Feel this now.
It's from this place that we begin the practice of yoga nidra.
Sat A Sankalpa for your practice.
If you're already working with one,
Please call upon it now.
Otherwise,
You may guide your practice with,
I am complete as I am.
I am complete as I am.
This resolve is a reflection of your highest calling and deepest desires.
A sankalpa is used to remember who you are,
For you are already whole.
Use clear,
Positive intent and repeat your sankalpa three times with purpose.
Individual areas of your body begin to illuminate as your sankalpa is revealed.
Individual parts that make up the whole.
This illumination begins with your heart,
To your brow center,
Your right temple,
Right cheek,
Right shoulder,
Right side of your chest,
Right upper thigh,
And right ankle,
Until your entire right side is illuminated with this pure light.
Whole right side.
Whole right side.
As you pass each area with your awareness once more,
They glow a little brighter.
Heart,
Brow center,
Right temple,
Right cheek,
Right shoulder,
Right side of your chest,
Right upper thigh,
And right ankle.
Feel the whole right side of your body concentrating your awareness into these individual parts that make up the whole.
Whole right side,
Wrapped and filled with your awareness.
Now illuminate the left side of your body.
Individual parts that make up the whole.
On this side,
The illumination begins with your left ankle,
To your left upper thigh,
The left side of your chest,
Left shoulder,
Left cheek,
Left temple,
Into the midbrain space between your ears.
Entire left side illuminated with this pure light.
Whole left side.
Whole left side.
As you pass each area with your awareness once more,
They glow a little brighter.
Left ankle,
Left upper thigh,
Left side of your chest,
Left shoulder,
Left cheek,
Left temple,
And the midbrain space between your ears.
Feel the whole left side of your body concentrating your awareness into these individual parts that make up the whole.
Whole left side,
Wrapped and filled with your awareness.
Now feel both sides of your body bathed with light with these individual components illuminated from within that make up the whole.
Within your heart-filled presence,
You are unfactured,
Whole,
And complete as you are.
You begin to notice that this light is the illumination of pure love that is your soul shining through.
The illumination of pure love that is your soul shining through.
Feel the caress of your breath as it cycles through,
Moving deeper as you feel your breath intertwine with your heart.
A loyal,
Loving,
And consistent relationship.
Your body working in complete harmony.
Rest in spacious awareness within your breath and your heart.
Rest in the space where the earth supports you unconditionally.
To rest in the space of your awareness,
Breath,
And heartbeat.
Feel your whole body in complete wholeness and within.
Notice how your navel is connected to your heart and your brow center.
A steady cord within you.
Choose where you wish to anchor your awareness,
Whether it's your navel,
Heart,
Or brow center.
I will name a felt experience.
Allow yourself to naturally conjure forth this experience of opposites.
Give yourself permission to fully and freely feel before we rest back to our center.
It is human nature to have an aversion to feeling less desirable emotions,
But it is our human experience to feel the full spectrum of our existence.
By practicing in this manner,
We create new neural pathways that break the cycle of unworthiness.
I will always guide you back to wholeness.
For a moment,
Allow yourself to feel something that is unresolved in your life.
What does it feel like when something is surrounded in confusion and uncertainty?
When the path is unclear,
Release this feeling completely.
Release this feeling completely.
Now invite in the feeling of trust.
What does it feel like to trust?
What does it feel like to be able to trust yourself,
Another,
The path that you are on?
What is it like to have your ear open to both the universe within and the universe around?
Listening and feeling.
What does it feel like in your body,
Mind,
And heart when you make decisions from a place of trust?
Allow the feeling of trust to be fully released,
Knowing that the imprint of the feeling resides within you when you need to call upon it.
Now return back to the space of your navel,
Heart,
Or brow center.
Return now.
Feel your whole body breathing effortlessly with your environment.
Feel yourself integrated and whole,
Resting here now.
Feel a sense of oneness,
Of pure love,
Illuminated from within.
In this space,
You are unfactured,
Whole,
And complete.
Pure,
Innocent,
And loved.
Return to wholeness.
Return to wholeness.
Return to.
As you integrate back into wholeness,
The visualization realm begins to reveal itself within the universe inside of you.
Allow your imagination to come forth naturally.
I will take you through a journey of rapid visualization.
Don't hold on too tightly.
Allow your mind and body to experience this journey freely.
Soft breeze on your skin.
Scent of rain.
An egg yolk sunset.
Clean sheets.
Radiance of a gemstone.
Reflection over the sea.
The first sprout of a new leaf.
Freshly ground coffee beans.
Embrace of a loved one.
Embrace of a loved one.
Embrace of a loved one.
Puffy white cloud.
Cracking embers of a fire.
Dew on a leaf.
Early morning sun on your face.
Sand between your toes.
Cobblestone streets.
Freshly baked bread.
Afternoon sun.
Now imagine you are returning home.
When you open the door,
You choose where you rest.
You grab your favorite blanket and drape it over your body.
A feeling of warmth and comfort settles over you.
A loved one walks in and meets you where you are.
They sit with you and envelop you in their embrace.
You feel the steady rhythm of their heart.
You feel their clothing against your skin.
You breathe in their scent.
You hear the sound of their breath as it soothes your skin.
Allow yourself to be enveloped.
The feeling of love cocooning your body in the place that you feel most at home.
The embrace is comfortable and familiar.
When you look,
You see an elder version of yourself embracing you.
The version of yourself that is pure,
Innocent,
And loved.
You are embraced by you.
You are who you've been waiting for all along.
Feel unconditional love radiate within your heart.
Feel this now.
Feel only love encapsulated within your being.
Feel your heart whole and complete and rest fully in this realm of spacious awareness.
Allow the two versions of yourself to merge and dissolve.
Return back to your innocent true state where only the space of love resides in your body.
As you remember your true state,
Repeat your sankalpa three times allowing it to resonate and vibrate with the frequency of your heart.
Acknowledge and recognize the power of love that resides within you.
In this elevated state,
Feel your body in connection with the earth.
Your body,
Mind,
And heart are whole.
In this earthly state,
Remember this feeling of healing.
The practice of yoga nidra is now complete.
Feel the caress of your breath as it cycles through,
Moving deeper as you feel your breath intertwined with your heart.
A loyal,
Loving,
And consistent relationship.
Feel your body working in complete harmony.
Feel your body begin to awaken into any organic stretch.
Enroll onto either side into a fetal position,
Symbolizing a rebirth and separation from your limiting beliefs.
Pausing here,
As you rise,
Allow anything that is still holding onto you to dissolve.
As you transition back up to a comfortable seat,
Bring both palms to rest on your heart.
Feel that your heart is yours,
Whole and complete.
Know that the love you cultivate within yourself is never lost,
For it is always held in the sacred space of your heart.
Before you transition out of your practice,
Set an intention for how you wish to feel.
Remember this feeling.
Your heart is yours to hold.
Hari Om Tat Sat.
