Hello and welcome to the path of self discovery.
This is Jihin here and I'm going to help you embark on the journey of self-discovery by diving into your body.
Slowly start to get comfortable wherever you are,
Start to really get any unsettled movement out of your system so maybe you want to fidget a little.
Whatever you need to create yourself this safe sacred space that we learn how to cultivate and hold space for ourselves in the next few minutes.
Now we're going to start with a breathing exercise known as Durga pranayama.
We're gonna breathe together into the belly and into the ribs all the way up into our shins and as we exhale we're going to release the same order all the way out.
Now let's start together.
First exhale all the air out of your belly pulling your belly in and vacuuming the air completely out of your body and then with your next inhalation in through your nose you're gonna breathe into the belly,
Feel your ribs flare out to the sides and feel the chin come up.
Holding it up,
Keep it in and then very gradually and slowly you're going to release from the belly so the belly gradually comes back in ribs flare in and the chin comes down.
We're gonna do two more of those together as you inhale breathe into the belly into your ribs into your shin until you can no longer take another breath in and as you exhale slowly release belly comes down ribs flare in and the chin gradually comes back down.
One last time together inhale breathe into your belly,
Feel your ribs out to the side,
Feel the chin come up,
Hold it up and then gradually and slowly release back down and start to restore back into the natural breathing patterns.
Start to rest your awareness back home into your breath.
Imagine walking yourself back into your inner cave of safety,
The breath as your guide taking you into this very sacred personal space that only you wade away into.
And as you breathe start to surrender and fall back into all layers of the self and as you continue to surrender here in this moment start to imagine yourself falling back into a jungle of trees,
Your body,
Hands,
All of you coming into oneness with those beautiful vibrant green trees and as you continue to fall back you continue to feel the trees around you brushing against your skin,
Your body is so heavy pulled by gravity and the trees supporting you holding you deepening and purifying your breath and you start to listen more attentively the vibrant sounds of nature,
Your skin brushing against the texture of the green leaves and your body melting,
Your vibrations slowly start to match the stillness,
The strength of the trees.
Taking in the power of stillness here and now you are more than what your eyes are capable of seeing.
When we're surrounded with nature we unplug and connect to a wild greater force beyond tapping into a deeper layer of presence and transitioning into universal consciousness.
As we connect and come into oneness with an infinite source of wisdom you start to feel small incredibly shrinking in size in your physical body in relation to the magnificence around you and as you fall back into stillness feeling rooted back into our origin,
Mother Earth holding you back,
The power of presence radiating through you,
Watch yourself soaking in the vibrations of stillness and dissolving into spaciousness feeling the warmth of the Sun as it penetrates your every cell,
Rays of sunlight penetrate your being,
Every cell and tissue in your body radiating with light.
This light is transferring you back into the raw truth you're now radiating with universal truth breathing in the magnificence around you ask yourself now in this moment here now with your deepest awareness of this presence what's your deepest resolve for this practice?
When do you feel like the highest version of yourself?
Allow your wildest imagination to run deep into your skin feeling it in every cell,
Bone and part of you what does your life feel,
Taste and look like within this reality.
Set your Sankopa a positive short I am statement that you manifest into this moment and into your life.
You can use statements like I am free,
I am still,
I am wild and untamed.
Allow your wildest and most free imagination to guide your Sankalpa most importantly feeling it within and knowing you are worthy of whatever you want to manifest.
Now slowly start to bring your awareness back to your physical body feeling the gentle heat of the Sun into your skin start to gaze into a golden thread of light as it enters through your heart.
This golden thread of lights enters into your heart all the way into the space between your eyes your third eye and travels back into your heart.
As you breathe in feel the golden thread of light traveling straight into your right eye feeling your right cheek,
Right shoulder,
Right arm.
Feel the whole right side shimmering with golden light and as you breathe out this golden thread of light travels back into your heart.
As you breathe in the golden thread of light travels back into your left eye,
Left cheek,
Left shoulders,
Left arm.
Feel the whole left side glowing with golden light and as you breathe out it travels straight back into your heart center.
As you breathe in again the golden thread of light radiates its way into your left heels feeling your left feet,
Left toes,
Left ankles,
Left knees,
Left thighs and left hips all the way back into your heart.
As you breathe in again the golden thread of light travels into your right heels feeling your right feet,
Right toes,
Right heels,
Right ankles,
Right knees,
Right thighs,
Right hips all the way back into your heart center.
Now feel the whole of the front body glowing with this golden light and as you breathe out feel the whole of your back body.
Go deeper still into your bones,
Organs and content of your skeleton as you surrender into this infinite golden light.
And as you breathe in start to visualize and imagine yourself floating into a giant blue bubble that covers the edges of your energetic field keeping you safe and protected.
Start to naturally observe your breath.
Without an attempt to control,
Change or interfere its natural workings just allowing the breath to nurture your body through the natural cycles of your breathing.
And as you inhale observe the breath as it travels into your heart center illuminating with blue light and as you exhale start to release this blue light slowly watching it expand all the way from your heart center into this giant blue bubble that travels six feet into the space above you and six feet into the earth beneath you.
Feel the spacious stillness above and beneath you.
Exhale all the air out.
With your next breath in this blue bubble continues to expand six feet into the left side of your body and six feet to the right.
And as you exhale you start to feel the subtle vibrations within and around you feeling all four directions illuminated with blue light keeping you held and protected.
Feel your body pulsating with energy dissolving into tiny particles vibrating with light.
Your effortless breath nurturing your body.
Now start to open your senses to receive the following visuals and transitions observing how your body receives these signals.
Start to bring your awareness back to your breath and as you slowly surrender into the natural cycle of the breath start to visualize the natural cycle of your day.
So imagine what your typical mornings feel like as the day unfolds itself.
The sun rises sets the shades into your house you hear the sounds of the birds as they knock onto your window your body starts to feel its way into the start of the day.
As the day unfolds itself comes the afternoon and the sun starts to slowly set your body starts to shift and adapt into the natural transitions from mornings to afternoon straight into nighttime.
As nighttime comes your body prepares to rest secreting the hormone that helps prepare you for sleep.
As you continue to follow the natural transitions observing how your day effortlessly turns into night and night turns into day and our bodies and energies just shifting and adapting to the natural cycle and transitions of the day.
Now start to visualize the Sun as it rises on the horizon watching the sunlight as it travels through the atmosphere.
Blue and violent colors begin to spread out through the sky gradually and slowly you watch the colors of the sky fading into clear blue with thin shades of white as the Sun rises completely.
Only to shift and transition back into sunset.
Start to notice the reverse of colors from sunrise to sunset.
Watching colors transition on the horizon from orange red and yellow to scatter over the sky slowly these colors gradually start to fade and the moonlight starts to shine over the sky and as you sit back you watch the sunrise into sunset and sunset transitions back to sunrise.
Coming back to thinness,
Coming back to your heart space feeling the energy fluctuations in our body breathing here and now.
Now start to rest your awareness into the space between your eyes.
From a place of stillness we arrived into the rest and restore part of our nervous system.
In this space here and now we're capable of receiving visuals that allows our creative minds to unleash and travel into wild untamed spaces.
So with your next breath we're going to start to call out different images to observe your body and what comes up for you.
Wild horses running freely,
Birds flying in the sky,
Waves of the sea,
Top of the mountain,
Butterflies,
Full moon,
Playful puppies,
Sunsets,
Sunrise,
Eclipse,
Fresh coffee,
Cup of water,
Sounds of couple laughing,
Shimmering sunlight,
The sea mixed with the sun,
Birds flying in the sky,
Birds flying in the sky,
Birds flying in the sky.
Watch your body dissolve into tiny particles spreading into the air around you.
Breathing this infinite space that you are an infinite vibrational being.
You are everywhere and anywhere expansive,
Radiant,
Free and untamed.
Breathing in the wildness of your spirit,
Surrendering into the particles around you,
Constantly changing and constantly evolving.
Allow your identities to dissolve,
No labels,
No judgment.
You are one with this moment here and now.
Now that you're free and the only obligation you're under is your own dreams,
What will you do with your time?
Feeling your life with the fulfillment of this desire.
What does your life look,
Feel and taste like?
Breathing in the wildness into your heart,
Anchoring you back to this present moment.
Feeling the vibrations pulsating through your body,
Your cells and tissues,
Vibrating with high vibrational energy.
As you deepen your breath you arrive straight into your lungs,
Your diaphragm,
Feeling your ribs moving with your breath.
Start to bring your awareness into your body as you are lying down effortlessly supported with Mother Earth holding you.
Start to feel back into your skin,
Into your tissues,
Into your very being.
Lying back on to your space,
Start to bring your awareness into all four corners of the room,
Feeling the ground beneath you,
The blanket on your skin.
You can start to bring back small,
Gentle movement into your fingers,
Toes and hands wiggling into your fetal position.
Now the practice of yoga nidra is complete.
Look down at your body and whisper,
There is no home like you.
Give thanks to your body,
Give thanks to your capacity to hold the sacred space for yourself and know that you only need yourself to come back to this moment of stillness,
To come back home to the part of you and to all parts of you that crave presence.
