Welcome to your meditation practice with Tracy Sogratti.
This meditation is a yoga nidra practice.
We'll begin with the sankalpa,
Which is just an intention.
The intention of this practice is deep healing.
Find a comfortable seat or lie down.
Make sure that you feel really cozy.
Close the eyes or cover the eyes with an eye mask or an eye pillow.
And reflect for a moment on what parts of your life need deep healing,
Whether physical,
Mental,
Or emotional.
From here,
Create your sankalpa or intention in a very personalized way.
So create a short statement that evokes the feeling of what you're looking for as if you already have it.
For example,
I am healthy.
I am calm.
I am strong.
Once you have your intention repeated in your mind three times,
Using exactly the same words.
We'll move on to a rotation of consciousness now.
I'll simply name a body part and you sense the body part as I name it.
Starting with the toes on the right side.
First toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Top of the foot,
Right shin,
Right knee,
Right thigh,
Right hip,
Lower belly,
Upper belly,
Right side of the chest,
Right shoulder,
Right upper arm,
Right elbow,
Right forearm,
Palm of the hand,
Back of the hand,
First finger,
Second finger,
Third finger,
Fourth finger.
The whole right side of the body is relaxing.
First side of the body,
Starting with the toes,
First toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Top of the foot,
Left shin,
Left knee,
Left thigh,
Left hip,
Left lower belly,
Left upper belly,
Left side of the chest,
Left armpit,
Left upper arm,
Left elbow,
Left forearm,
Palm of the hand,
Back of the hand,
Thumb,
First finger,
Second finger,
Third finger,
Fourth finger.
The whole left side of the body is relaxing.
Tailbone,
Sacrum,
Buttocks,
Lower back,
Middle back,
Upper back,
Shoulder blades,
Back of the neck,
Base of the skull,
Back of the head,
Top of the head,
Forehead,
Eyebrows,
Eyes,
Nose,
Cheeks,
Lips,
Teeth,
Tongue,
Chin,
Jaw,
Throat,
Breastbone,
Ribs,
Heart,
Lungs,
All of the organs in the belly,
Pubic bone.
The whole body is relaxing and the mind has come.
Now we'll focus on the breath.
Breathe all of your air out.
Exhale completely.
Inhale for one,
Two,
Three,
Four.
Hold the breath.
Two,
Three,
Four,
Five.
Exhale.
Two,
Three,
Four,
Five,
Six.
Inhale.
Two,
Three,
Four.
Hold the breath.
Two,
Three,
Four,
Five.
Exhale.
Two,
Three,
Four,
Five,
Six.
Inhale.
Two,
Three,
Four.
Hold the breath.
Two,
Three,
Four,
Five.
Exhale.
Two,
Three,
Four,
Five,
Six.
Inhale.
Two,
Three,
Four.
Hold the breath.
Two,
Three,
Four,
Five.
Exhale.
Two,
Three,
Four,
Five,
Six.
Inhale.
Two,
Three,
Four,
Five.
Exhale.
Two,
Three,
Four.
Hold the breath.
Two,
Three,
Four,
Five.
Exhale.
Two,
Three,
Four,
Five,
Six.
Breathe in and out naturally.
Visualize a red glowing light just in front of your tailbone deep inside the body.
As you breathe in,
Imagine that the air is stoking the fire of that light.
Feel it expand so that it includes the whole lower torso.
Feel the light grow so that it shines in the legs and the upper torso.
As you breathe in again,
Feel that light radiate all the way into the arms,
To the fingers,
Right down to the toes,
And all the way to the top of the head.
Feel that the body is a glowing red light.
Visualize an orange light in the lower belly.
As you breathe in,
Allow that light to grow.
Allow it to expand deeply into the hips and thighs and up into the rib cage.
With the next breath,
Allow it to expand to the knees and up to the shoulders.
With your next breath,
Allow that light to expand all the way to the tips of the fingers,
The toes,
And the top of the head.
Visualize a yellow light at the navel center.
As you breathe in,
Allow that light to expand and radiate out in all directions so that your chest and your hips are glowing with yellow light.
With the next breath,
Allow that light to expand all the way to your shins and up to your eyes.
With your next breath,
Allow that light to expand all the way to the tips of the fingers,
The toes,
And the tops of the head.
Visualize a glowing green light in the chest,
The most beautiful,
Deep,
Or emerald green of nature,
Your favorite color of green.
With your first breath,
Imagine that light expanding and traveling down both arms right to the fingertips.
Feel the buzz of that light in the fingertips.
With the next breath in,
Feel it expand all the way down to the pubic bone.
And with the next breath,
All the way to the tips of the toes and the top of the head.
Visualize a blue light in the throat.
As you first breathe in,
Feel that light expand to perfuse the whole head and the lips and the mouth.
With the next breath,
Allow that light to travel into the arms and the hands to the fingers.
And then finally,
With the next breath in,
Allow that blue light to travel all the way to the soles of the feet,
To every part of the body.
Picture an indigo,
A blue-purple light starting deep in the center of the brain in the space between the eyebrows.
As you breathe in,
Feel that that light lights up the whole brain as if it's glowing this beautiful blue-purple light.
The next breath,
Feel like that light is traveling from the brain down the spinal cord.
Feel it's lighting up the whole spinal cord.
And then with the next breath in,
Feel that that light travels with the speed of light through every nerve in your body.
Feel it radiate out through every nerve in your body.
Visualize a violet light at the top of the head,
At the crown of the head.
As you breathe in,
Feel that that violet light surrounds you.
Feel it surround your whole body like a gossamer veil covering your whole body from the top of your head to the soles of your feet,
Extending out 12 inches all the way around your whole body.
Every time you breathe in,
Feel that that light radiates brighter and more completely surrounding the whole body,
Vibrating through and outside of the whole body.
Repeat your sankalpa,
Your intention,
Three times using exactly the same words.
And the practice of yoga nidra is now complete.
