Setting An Intention With A Short Yoga Nidra

This is day 9 of a series but can be listened to independently as a Yoga Nidra practice that can be done any time of day. This is a short Yoga Nidra practice for setting intentions, creating body awareness and resiliency.

Transcript

Welcome, Soul seekers, To this practice today of yoga nidra. And again, If you've never practiced yoga nidra, Just keep in mind that you might fall asleep but don't worry, You have a bell that will bring you back. And since you are in the comfort of your own home, This is a practice that is best done lying down. So get yourself comfortable. You can support your knees, Maybe cushion the heels. So maybe a little something under the head, But not too much. You want to have your head more or less in line with your heart. And so just get comfortable, Make sure that you're warm because what's going to happen is your body is going to want to put all of your energy to the core. So make sure your core stays warm, Maybe some socks if you're in a cold climb, And maybe something on your hands. When we begin a yoga nidra practice, We start with a sankalpa. And sankalpa in Sanskrit means resolve or resolution. And basically, We are planting the seed into our consciousness. And it's sort of a guidepost that becomes deeply seeded into our body. It's like imagine a ship without a rudder, Kind of gets lost at sea, Or a hiker hiking without a trail or a map or a compass is going to get lost in the wild. So the sankalpa, We're going to say three times to our self quietly or out loud. And it becomes really the seed of change or the sea change. It's used to create strength and will throughout, You know, Our choices. And this resolve or this sankalpa can be something that you've really been wanting to do, Maybe something you've been wanting to change, A habit or a pattern, Something you really want to embody something, But it should be something that is for the good, For the good of yourself and for humankind. And it could be something physically that you want to plant a seed about, You know, Something maybe you have a physical goal, Could be an emotional sankalpa, A spiritual sankalpa. So go ahead and get yourself comfortable. And you can have your eyes closed or open. And again, Those of you maybe not knowing what an Idra is, We'll be doing a body scan. So eyes closed or open and just get yourself comfortable, Maybe a little bit more comfortable and then a little bit more comfortable. And as we move through today's practice, My voice will become your voice in your head. So as you. . . This will be after you find that sankalpa, I'll be doing a body scan and some feeling of contrast. And you'll just hear my voice as if it is your own. So bring to mind a sankalpa, A resolve or resolution, Could be just a word, A simple phrase, Something you'd like to see more of or embody more of or make a sea change in your life. And now repeat that sankalpa three times, Either out loud or quietly. Now go ahead and just release that sankalpa with the next exhale, Just offering it out. And now bring your attention to your right hand, Just sensing the right hand, The right thumb, The right index finger, The right middle finger, Fourth finger and little finger. Sense your right wrist, Your elbow, Your shoulder, Your right armpit, Your right waist, Your right hip, Your right knee, Your right ankle, Your right foot, The right big toe, Second toe, Middle toe, Fourth toe and the fifth toe. And sensing the whole right side, Sensing the right side of the neck, The ear, Your right eye, Your right brow, Your forehead, The left brow, The left eye, The left ear, The left side of your neck, Your nose, The upper lip, The lower lip, The inside of your mouth, Your upper jaw, Your lower jaw, The left side of your neck, Your left shoulder, The left armpit, The left elbow, The left wrist, The left hand, Your left thumb, Your left index finger, Your left middle finger, Your left fourth finger, The left pinky finger. Sensing your whole left hand, Your left elbow, Your left armpit, Your left waist, Your left hip, Your left knee, Your left ankle, Your left foot, Your left big toe, Your left second toe, Your left third toe, Your left fourth toe and the left pinky toe. Sensing your whole left leg, The navel center, Sensing the whole right leg, Sensing both legs without judgment, Without any need to fix or change anything and sense your hips, Your navel center, The front of your body, Feeling your body breathe and sensing the back of your body, Feeling your body breathe and sensing the surface beneath you, The points of connection, The shoulders, The head, The back of the arms, The hands, Sensing the back of the hips, The backs of the legs, The point of connection and the heels and sensing that space between your body and the floor or the surface beneath you. Sensing your whole body breathe and now feel as if your body is light like a feather, Floating, Weightless. Now feeling the heaviness of your body, Dense like lead, Heavy like earth. Now sensing the space between the light feeling and the dense feeling. What does that sensation feel like? Does it feel dense? Is there a color? Is there a temperature? Is there warmth? Now bring your attention to the center between your brow. I'll be using some phrases and words and just sense how these land on you. I'll be moving through them rapidly. Again my voice is yours. Don't think too much, Just sense. A pink rose. Waves on the ocean. Blue sky in the evening. Dark night. Tiny shining stars studded in the heavens. Mountain range with snow-capped peaks. A white sandy beach. Virgin forest with dense trees. A dove. A galloping horse. A stormy night. A full moon. A mountain stream. A big garden with blooming flowers. The rising sun. Keep your awareness focused on the brow. Become aware of your breath. Inhaling through the nostrils and exhaling through the nostrils. With deep relaxation, At ease, The breath coming in naturally. Expansive awareness radiating out through your body. I am experiencing yoga nidra. There is nothing to change, Fix, Judge, Or analyze. This is a yoga nidra practice. I am experiencing yoga nidra practice. I am experiencing yoga nidra practice. I am experiencing yoga nidra practice. There is some words that stood out to you. I am experiencing yoga nidra practice. I am experiencing yoga nidra practice. I am experiencing yoga nidra practice. I am experiencing yoga nidra practice. I am experiencing yoga nidra practice.