Hello,
My name is Scarlet and welcome to the practice of yoga midra.
This practice is a practice of self love,
A remembrance of wholeness and the essence of who you truly are.
This is an abridged version of yoga nidra that includes an active breath practice.
You may begin in a seated or supine position.
Take your time to gather any props of support and set yourself up for this conscious journey within.
This is a simple but potent practice of letting go and receiving.
In this practice,
Resolve to remain aware.
Once you get yourself settled,
Close your eyes and tune inwards to your breath.
Welcome yourself here.
Welcome the best version of yourself and all the spaces in between.
So you are welcoming all parts of yourself here.
Wrap your body in your heart-filled presence.
And feel your breath within your body.
Soothe your awareness with your breath.
So every inhalation is soothing and nourishing and every exhalation is releasing and cleansing.
In and out through your nose,
Fully conscious,
Wrapping your body in your heart-filled presence.
Place the connection between you and your breath and your breath and you.
This universal life force that connects you to the whole.
Create a feeling of complete gratitude into your heart.
And allow yourself to fall in love with this moment.
It's from this place that we begin the practice of yoga nidra.
Set your sankalpa for your practice.
A sankalpa is used to remember who you are,
For you are already whole.
If you're already working with one,
Please call upon it now.
Otherwise you may guide your practice with,
I am open to receive.
Use clear positive intent and repeat your sankalpa three times with purpose within your heart.
We'll start an active breath practice,
Then move into a surrendered relaxation.
The breath consists of an active inhale through your nose and an active exhale through your mouth.
The inhale will expand the belly and the exhale will hug the belly back in towards the spine.
This is a simple breath that helps to dissolve anything that is not yours to hold.
It may be quite intense.
Try to stay with it.
Let's do it together.
You can start when you're ready.
Exhale completely.
Take a deep breath in and sustain your breath at the top in fullness.
Exhale through your mouth slowly.
Twice more.
Inhale deeply and hold your breath softly at the top.
Exhale through your mouth.
One more time,
Inhale deeply and sustain.
Exhale through your mouth,
Release and fall back.
Release and soften into a natural breath and relax completely.
Throughout your awareness through your whole body.
Fully settle your awareness here now and from the safe space of your heart.
Allow yourself to float away.
Rest your awareness into your heart and feel.
From your heart center,
Guide your heart-filled presence to your brow center,
To your right temple,
Right cheek,
Right shoulder,
Right side of your chest,
Right upper thigh and to your right ankle.
Feel the whole right side of your body wrapped and filled with your awareness.
Whole right side.
Now bring your heart-filled presence to your left ankle,
To your left upper thigh,
Left side of your chest,
Left shoulder,
Left cheek,
Left temple into the midbrain space between your ears.
Feel the whole left side of your body wrapped and filled with your awareness.
Whole left side.
Now feel both the right and the left sides of your body.
Both halves of your body meeting together in wholeness.
So you feel your heart,
Brow center,
Right temple,
Right cheek,
Right shoulder,
Right side of your chest,
Right upper thigh,
Right ankle,
Left ankle,
Left upper thigh,
Left side of your chest,
Left shoulder,
Left cheek,
Left temple to the midbrain space between your ears,
Bringing all parts of yourself back together.
Feel your whole body.
Within this wholeness,
Feel back into your heart and ask yourself,
What it feels like to let go,
To completely let go of what is not yours to hold.
What does it feel like to let go in your body,
Your mind and your heart?
What does it feel like to let go of the past and the future?
You release the feeling of letting go completely and ask yourself what it feels like to receive to completely receive what is yours to hold on to.
What does it feel like to receive in your body,
Your mind and your heart?
Just allow yourself to rest in this feeling of receiving all parts of yourself,
Receiving connected to the universal life force within you and within your breath,
Completely open to receive and connected to the whole.
Imagine you are receiving all that you desire,
All your dreams coming to fruition.
What is it that your heart truly desires?
Give space to see it now,
To hear it,
To feel.
What is it that you desire?
What is it that you desire?
Receiving with your whole body,
Mind and heart because you are worthy.
Rest back into your heart,
Feeling a sense of complete wholeness,
Whole body awareness,
Whole body,
Whole body.
Repeat your sankalpa three times within your heart.
I am open to receive.
I am open to receive.
One more time.
Release the feeling of receiving back into the universe,
Knowing that the feeling will remain in your heart.
Trust,
Let go and receive.
The practice of yoga nidra is now complete.
Begin to invite small movements back into your body before allowing your body to uncoil into any organic stretch.
Roll onto either side of your body to pause.
And softly return to your seat,
Sitting in a way that embodies love and respect for yourself.
And soothe your awareness with your breath.
So every inhalation is soothing and nourishing.
And every exhalation is releasing and cleansing.
Stay connected to your breath even as you transition away from this practice.
Thank you so much for sharing this practice with me.
Until next time,
Hari Om Tatsa.
