Hello and welcome to your Yoga Nidra practice.
Today we'll be using the mind state of Yoga Nidra to help us plant our sankalpa.
A sankalpa can be defined as a strong intention or will of the heart.
Keeping your sankalpa in mind,
I'd like you to find a comfortable position laying on your back.
You can use your yoga mat or a soft floor.
Any place where you can be of the utmost comfort but still maintain a little mental awareness.
We don't want to fall asleep.
Getting yourself as comfortable as physically possible.
Find yourself in a place where you no longer have to exert any effort.
Find yourself in stillness when you're ready and find your breath.
Without any exertion,
Feel the breath naturally begin to deepen and lengthen.
Using the breath to help release any lingering areas of grip or tension in the body.
Inviting the mind to meet the body in stillness.
Letting any thoughts or distractions that may arise gently fall away.
Give them a notice then let them float off with an exhale breath.
If it helps,
You can begin to rest your awareness on the space in between the inhales and the exhales.
Focusing on the space that the exhale falls into and the space that the inhale rises up from.
Softening your awareness,
Releasing the grip and breathing.
Gently bringing your awareness now to your physical body laying on the floor.
I'll call out specific parts on the body and as I do,
I'd like you to softly bring your awareness there.
Just gently relax into that part of your body.
Taking a big inhale breath when you're ready.
Relaxing into the palm of your right hand.
Into the thumb,
The pointer finger,
Middle finger,
Ring finger,
And pinky.
Relaxing into the right wrist,
The forearm,
The elbow,
And the upper arm.
Relaxing into the right shoulder blade and across the collarbone.
Relaxing into the space around your heart and in the back of the chest.
Relaxing into the left shoulder blade,
The upper arm,
And the elbow.
Relaxing into the forearm,
The left wrist,
And the palm of the hand.
Relaxing into the thumb,
The pointer finger,
Middle finger,
Ring finger,
And pinky finger.
Relaxing into the whole of both arms,
The whole of both arms.
Relaxing into the space around your heart and along the side of the ribs.
Relaxing into the upper belly and the lower belly,
The right hip and the left hip.
Relaxing into the whole front of the torso and the whole back of the torso.
Relaxing into the right thigh and the top of the knee,
Into the back of the knee,
And the calf muscle.
Relaxing into the shin and the right ankle,
The top of the foot,
And the sole of the foot.
Relaxing into all five toes.
Relaxing into the whole right leg.
Relaxing into all five toes.
Relaxing into the whole right leg.
The whole right leg.
Relaxing into the left thigh,
The front of the knee,
And the back of the knee.
Relaxing into the calf muscle and into the shin,
The left ankle,
The top of the foot,
And the sole of the foot.
Relaxing into all five toes.
Relaxing into the whole left leg,
The whole back of the knee.
Relaxing into the whole left leg,
The whole left leg.
Relaxing into the throat,
The back of the neck,
And the edges of the jaw.
Relaxing the tongue from the roof of your mouth,
And relaxing the cheeks onto their bones.
Relaxing the eyes into their sockets,
The space between the brows and the edges along the ears.
Relaxing the crown of the head.
Relaxing into the whole body.
Relaxing into the whole body.
Imagining now that your body has become extremely heavy,
Feeling your body way into the support of the floor as the sensation of heaviness overcomes you,
You are feeling extremely heavy.
Now imagine your body has become light and weightless.
You can almost feel your body floating above the earth as you invoke the sense of lightness.
You are feeling extremely weightless.
Now imagining the back of your eyelids like a movie screen,
Visualizing your life as you'd like it to be.
Visualizing your sankalpa or your heart's intention.
Seeing it light up the back of your eyes,
Glowing with intention and purity.
See yourself full of love,
Light,
Happiness,
And peace.
Watching the images of your life's fulfillment play out on the screen of your mind.
Feel how these images bring up certain emotions and allowing those to sink purely into your body and your mind.
You are whole,
You are happy,
You are healthy.
You are whole,
You are happy,
You are healthy.
You are happy,
You are healthy.
Imagine these images filling your body up with a beautiful white light,
A pure warming light that fills you all the way from top to bottom.
You are glowing with the purity and intention of your sankalpa.
Gently now calling to mind anything you feel might be standing in between you and these visions.
Gently releasing any urge to blame or feel guilt,
Breathing love and compassion into these obstacles.
Thank them for their ability to teach you.
With your exhales intentionally release these obstacles into the earth beneath you.
Feel them absorb and dispense into the ground as you inhale a fresh clean and life-giving breath.
Gently continuing to breathe and planting your sankalpa deep at the base of your heart.
Feel it fuse into your soul and become an unshakable aspect of your truth.
You are happy,
You are healthy,
You are whole.
You are happy,
You are healthy,
You are whole.
Let this feeling integrate and permeate your entire being.
Slowly you can begin integrating your awareness back into your physical body.
Feel yourself reawakening with a clean slate.
Taking all the time you need to bring subtle movements back to the body.
Awakening yourself renewed and refreshed.
This has been your yoga nidra practice.
Keep your sankalpa always in your heart.
Know that all is coming and all is well.
Namaste.
