Yoga Nidra can help provide deep relaxation and an opportunity to rework limiting beliefs about ourselves.
It systematically relaxes the body and mind and guides you into a deep awareness.
This practice uses the Sankalpa as a tool for reshaping your direction in life.
Your Sankalpa is a heartfelt desire,
Goal,
Or intention.
Every time you repeat your resolve of this intention,
It will become stronger.
Each Yoga Nidra session will help you strengthen your resolve until your Sankalpa becomes a reality.
Take a moment and make yourself comfortable.
Yoga Nidra is traditionally practiced lying on your back,
But you may take whatever position is comfortable for you,
Where you can remain in stillness throughout the practice.
You may drift in and out of consciousness or fall asleep,
And that is okay.
Close your eyes and focus your attention within.
Feel the surface beneath you.
Let that surface hold you up and support you as you relax into it.
Notice the air in your skin,
The temperature,
Any sounds around you.
Notice your breath.
Notice as it flows in and out like waves against the shore,
Steady and continuous.
Now choose your Sankalpa.
Ask yourself,
What is your heart desire most right now?
It could be a desire for this moment,
Or this day,
This week,
Or this year.
You do not need to think too hard on this,
Whatever comes to mind.
Your Sankalpa is stated in the present tense with confidence.
It is a statement of a deeply held fact,
A vow that is true in the present moment.
Every time you repeat this resolve,
It becomes stronger.
For example,
I am courageous and strong,
Or happiness and contentment fill my life,
Or I am deeply loved by many.
You can use one of these examples or select your own.
Repeat your Sankalpa to yourself three times in the present tense with confidence.
Picture your life when your Sankalpa is true.
What does a day in your life look like?
How do you move through your environment?
How do you interact with others?
Voices and stories may arise that argue with the possibility of your Sankalpa.
As these stories arise,
These limiting beliefs about yourself,
Acknowledge them without judgment,
And let them float away.
Now release your Sankalpa and let it go.
Next,
We will begin a rotation of consciousness to bring awareness to your body.
I am going to say a part of the body,
And just bring your awareness to that place.
You can imagine that place being illuminated by a soft glow,
Or just center your awareness there.
Right thumb,
First finger,
Second finger,
Third finger,
Pinky finger,
Palm of hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Right side of ribs,
Right hip,
Thigh,
Right knee,
Shin,
Calf,
Right ankle,
Right foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Pinky toe,
Bottom of foot,
Left thumb,
First finger,
Second finger,
Third finger,
Pinky finger,
Palm of hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Left side of ribs,
Left hip,
Thigh,
Left knee,
Shin,
Calf,
Ankle,
Top of foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Pinky toe,
Bottom of foot,
Both feet,
Both calves,
Both thighs,
Both legs,
Arms,
Shoulders,
Neck,
Face,
Jaw,
Eyes,
Ears.
Bring your awareness to your breath.
Observe its natural rhythm.
Starting at 10,
Count down each exhale until you reach zero.
If you lose count,
Just start over again.
With each exhale,
Feel as though you shed another layer,
Sinking deeper into a soft and safe place within yourself.
Let your body be light,
Light and spacious.
So light that you feel yourself lifting off the surface beneath you,
Just floating just above the surface.
Now notice the heaviness of your body.
Let your body gently sink back down to the surface beneath you.
Resting comfortably.
Turn your attention inward.
Notice any emotions,
Thoughts,
Or images that arise.
Simply allow them to be without judgment or attachment and let them go.
Revisit your Sankalpa.
Repeat it to yourself three times.
Now picture your life when this is true.
What does your life look like?
What does it feel like?
Feel the joy it creates for you.
Feel the calm and peacefulness it brings to you.
These feelings of peace,
Contentment,
And joy are always within you.
You can bring them back at any time and under any circumstance.
