Hello,
My name is Emma Grace.
Thank you so much for taking the time to join me today for this 20-minute Yoga Nidra on interconnection.
Over the next 20 minutes you'll experience non-sleep deep rest using some of the practices of Yoga Nidra.
Begin by creating your sanctuary of stillness,
Pausing the recording if you need to and coming back to it whenever you are ready.
Lying down in a comfortable position,
Perhaps placing a pillow behind the head and a blanket to cover the body,
Resting on your back,
Allowing your legs to fall open naturally,
Arms by your sides,
Palms facing up.
Let your body feel completely supported by the ground beneath you.
Closing your eyes gently,
Let the external world fade into the background,
Bring all your awareness inward,
Beginning to feel the warm of your breath,
Soft,
Natural.
You don't need to change it,
Just feel it as if your breath were a gentle breeze moving through an open field.
Silently repeating to yourself,
I am here,
I am supported,
I am connected.
Letting these words plant a seed,
Bringing to mind a sankalpa,
A heartfelt intention or resolve.
It can be a simple phrase of truth or a gentle wish,
Something like I am part of something greater or I belong to the earth and to all beings.
Let the intention arise naturally,
Like a butterfly landing on a flower,
Repeating it inwardly three times.
Let it root into your body and mind,
Soft but steady.
I am part of something greater,
I belong to the earth and to all beings.
As we journey through the body,
Imagine a slow moving current of nature's touch,
Like a butterfly landing or a bee brushing past a bloom.
Each point we visit is part of the garden of your being,
Connected by invisible threads,
Woven in warmth and stillness.
Awareness drifting to the right hand thumb,
Feeling a butterfly pause on the tip of the thumb,
Wings barely stirring in the air,
Second finger,
Third finger,
Fourth finger,
Little finger.
A honeybee hovers then lands in the soft centre of your right hand,
Your right palm warm and alive with stillness.
The back of the hand,
Wrist,
Forearm,
Elbow,
Upper.
A leaf from the flowering path settles on the right shoulder.
As if placed with care by the breeze.
Right side of the chest,
Right waist,
Right hip.
The earth beneath holding the right hip,
As petals hold a seed.
Right thigh,
Right knee.
A butterfly drinks from a flower here,
Resting,
Connected,
Belonging.
The right chin,
Ankle,
Top of the right foot,
Heel,
Big toe.
Second toe,
Third,
Fourth,
Little toe.
All five toes rooting in the sole of the right foot.
The flowering path continues from your foot into the roots,
Soil and earth.
Feel a butterfly pause on the tip of the left hand thumb,
Wings barely stirring in the air,
Second finger,
Third finger,
Fourth finger,
Little finger.
A honeybee hovers then lands in the centre of your left palm,
Warmth and life meeting stillness.
The back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm.
A leaf from the flowering path settles on the left shoulder,
As if placed with care by the breeze.
Left chest,
Left waist,
Left hip.
The hip sinking into the earth beneath,
As petals hold the seed.
Right thigh,
A butterfly drinks from a flower on the left knee,
Resting,
Connected,
Belonging.
The left shin,
Ankle,
Top of the foot,
Heel,
Big toe,
Second toe,
Third,
Fourth,
Little toe.
All five toes rooting into the sole of the left foot.
The flowering path continues from your foot,
Roots,
Soil and earth.
Awareness drifting to the back of the body,
Back of the head,
Upper back,
Sacrum,
The backs of the thighs,
And now to the forehead,
Or thighs,
Resting back in stillness.
Lips,
And sense the gentle hum of connection at the heart centre,
Like the vibration of wings between blooms.
Your whole body now rests within this living field,
Connected,
Pollinated with care,
A part of something vast and beautiful.
Let yourself rest deeply here,
Among petals,
Wings,
And breath.
Awareness now to your breath.
Imagine you are breathing through the centre of your chest,
And each breath flows in and out like nectar,
Soothing,
Sweet.
Imagining you are lying in a warm,
Open field,
Wildflowers surround you,
Golden light filters through the trees,
The air is fragrant,
Alive with motion and quiet sound.
You hear the gentle hum of bees,
See the quiet flutter of butterflies,
Each one drawn,
Not by force,
But by instinct,
Drawn to the same flowers,
The same sources of nourishment.
The bees do not ask who planted the flower,
The butterflies do not worry who flew here first.
They simply arrive together in harmony.
They touch the same petals,
Drink from the same nectar,
Fly in and out of the same air you breathe now.
This is the art of interconnection,
And you too are part of this shared design,
A field among fields,
A breath among breaths,
One of many drawn to the same light.
Allowing your awareness to glide to any feelings of lightness throughout your body,
As light as a butterfly's wing.
Scanning back through the body for any sense of heaviness,
Any sense of grounding and rooting.
Returning to the sensations of lightness once more,
And heaviness.
Holding both sensations,
Light and heavy,
Together,
Balanced.
Feeling now into any sensations of coolness,
A soft breeze through the field.
Now feeling for warmth,
Like the sun on your skin.
And now both coolness and warmth.
A natural flow from cool to warm,
Still and moot.
Resting back now as the observer,
Watching your thoughts pass like clouds in the sky.
No clinging,
No judgement.
Noticing how you are part of nature,
And the one who observes it.
You are the bee,
The butterfly,
You are also the flower,
The field,
The air.
There is no separation.
Let yourself feel this.
All beings existing from the same source.
In this stillness,
You are not alone.
You are not separate.
You are held in an infinite web of life.
Intricate.
Delicate.
Awareness coming back to your breath once more.
To the feeling of your body,
Resting so deeply.
To the sounds around you.
Coming back to your sankalpa one more time with the quiet confidence that it is already coming true.
I am part of something greater.
I belong to the earth and to all beings.
Wiggling your fingers and toes.
And rolling gently to one side,
Resting for a moment longer.
Taking a deep breath in through the nose and sighing out of the mouth.
And notice just how good it feels to take this time for yourself.
This sacred pause.
To rebalance your energy and rest deeply.
You can remain here or if you are ready you can open your eyes.
Carrying this feeling of interconnection with you.
Like a butterfly's touch.
Light.
Lasting.
And alive.
Thank you again from the bottom of my heart for joining me today for this yoga nidra for interconnection.
If you found it useful,
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Leave us a comment of how it went for you and like our video.
I was inspired to create this class on a recent trip and seeing so many butterflies and bees and thinking about the wonder of our great interconnection on this planet.
I hope that this has helped you understand and feel deeply into the sense that you are connected with all living beings.
And you carry this out into the world.
Sending you all of my love and light.
