Welcome,
I'm Dennis and this is a short breathwork and yoga nidra practice based on the spirit animal,
The horse.
And it also contains a short sound meditation with harmonica and it sounds like this.
Lie down,
Cocoon yourself with blankets and pillows,
Perhaps something to cover the eyes with.
Make yourself as comfortable as you possibly can,
Knowing that it's safe to just be for a while.
Imagine a soft summer rain while emerging the magic power of the spirit animal,
The horse.
Begin to breathe deeply,
Consciously and gently through the nose.
From the bottom of the lungs,
But gently,
All the way to the top,
All the way up to the collar bones and then exhaling through the nose.
Slow it down.
And continue to breathe through the nose.
Horses are known to calm people down.
They can get you into the parasympathetic nervous system,
The calming part of your nervous system.
So we're going to continue with some coherent breathing.
Imagine yourself riding on a horse in a peaceful forest.
A steady rhythm,
A coherent rhythm.
We're going to inhale for five seconds and exhale for five seconds through the nose.
I'm gonna snap my fingers,
Start to breathe in at the count of three.
One,
Two.
Exhaling.
Inhaling.
Exhaling.
And we're gonna continue like this for a few rounds.
In equal breath,
At the same time,
Feel how the inhale and the exhale flow into each other.
Just flow with the rhythm and relax your shoulders.
Relax your jaw around the eyes.
Finding your balance.
Finding your rhythm.
Another exhale.
And then go back to your natural breath.
Don't try to manipulate the breath in any way.
Just let it be as it is and just observe how it feels.
It might be deep,
It might be shallow,
But don't try to judge yourself.
Just let it be.
Let the body breathe itself.
Horses often represent freedom.
You can tame them,
But deep inside,
They're always wild,
Just like us.
So let's ease and calm down our nervous system to find this vitality and to see the beauty in both of these aspects.
So let's balance our instinctive and our conscious part of ourselves.
Relax your brain muscle.
Give yourself some rest.
You deserve it.
Just let yourself be and step out of the doing mode.
Diving deeper into the calming effect of the strong and peaceful animal,
The horse.
Imagine yourself getting off the horse while you lie yourself down in a barn with a horse chewing on hay beside you.
Birds singing,
The heat of the sun keeping the barn warm and cozy.
Notice this calming life force energy spreading throughout the body,
Starting between the collarbones,
Feeling the chest going up and down as the body breathe itself.
Opening this life force bit by bit.
Center of your throat.
The jaw.
Left eye.
Right eye.
Between the eyebrows.
Allow yourself to just observe while you look inwards.
Forehead.
Skull.
Back of the head.
Shoulders.
Relax your shoulders.
Left upper arm.
Elbow.
Lower arm.
Wrist.
Palm of the head.
Left thumb.
Second.
Third.
Fourth.
And a pinky finger.
Center of the shists.
Right upper arm.
Elbow.
Lower arm.
Wrist.
Palm of the head.
Right thumb.
Second finger.
Third.
Fourth.
Pinky finger.
Solar plexus between the lower ribs.
Sensing your own vitality.
Your driving force.
Both powerful and calming.
Protecting you.
Keeping you safe.
The abdomen.
Feeling the belly rising and falling.
Just let the breath do its own thing.
Trust your nature.
Your true nature.
Left hip.
Upper leg.
Knee.
Lower leg.
Ankle.
Top of the foot.
Sole of the foot.
Left big toe.
Second toe.
Third.
Fourth.
And a fifth.
Right hip.
Upper leg.
Knee.
Lower leg.
Ankle.
Top of the foot.
Sole of the foot.
Right big toe.
Second.
Third.
Fourth.
And a fifth.
Sensing the whole body resting in a haystack.
While the horse is sending you strength.
Feeling the electromagnetic heart energy.
Affecting your own heart rhythm.
Becoming aware of this coherent heart rhythm.
Sending you peace and joy.
Notice the presence of this majestic peaceful animal.
And how it is giving you vitality.
Feel how this presence is spreading all over your heart.
And then further into the rest of your body.
And with this peaceful energy.
Notice how one part of you is naturally wild.
Instinctive.
Just like the breath.
Flowing in and out of your body by itself.
Without you needing to think about breathing.
Rest in this awareness.
And now bring some awareness to the part of you that is tamed.
That is conscious.
Just like conscious breathing.
We can take control over our lives.
And steer them in a heartfelt direction.
Bringing some awareness to this aspect.
And finally sense the power of both of these aspects.
While you allow yourself to just be.
Knowing that you are good enough as you are.
You are unique just by being.
To have the freedom to both be wild and to harness your own energy.
And just rest in the awareness of both of these aspects.
Both the wild and the tamed.
Knowing that underneath all the layers,
All the thoughts,
The emotions and tensions.
You are free.
You are free.
You are free.
You are free.
You are free.
You are free.
You are free.
You are free.
You are free.
And slowly begin to wake up.
Wiggle the fingers and the toes.
Stretch out the arms and the legs.
Take a big breath in through the nose.
Exhale through the mouth.
Take this power with you.
And ride in the moment.
Thank you for practicing with me.
And welcome back anytime.
