Hello everyone and welcome to this yoga nidra session entitled Shamans Tea in the Jungle.
My name is Wendy and I'll be your guide today for the session.
Before we begin,
You may want to pause this audio at this time and go ahead and grab all of the props that you might need or want for your use during your session.
That might be blankets,
Pillows,
Bolsters,
Perhaps an eye pillow,
Maybe some earphones if you don't already have earphones or earbuds for your electronic device.
Make sure also that you have your pets tucked away safely and your kids tucked away safely so you can totally relax.
Make sure that you have minimized all distractions as best as you can.
So go ahead now at this time and pause if you need to and then come right back.
And then getting comfortable.
We want to make sure that you are as comfortable as possible.
You know that yoga nidra is guided sleep meditation and so all you need to do today is to lie here and listen to my voice.
Yoga nidra is so very helpful to quiet our minds and helps us to let go of our thoughts.
So just bask in this next 30 minutes or so and just let go.
And in getting comfortable go ahead and lie down.
You can also sit in a chair if you'd like.
It works just fine as well if you're seated in a chair.
So if you're lying down your feet would ideally be about a foot or so apart.
Your arms are next to your body,
Palms either facing up toward the sky in the gesture of openness or they can be palms down in the gesture of grounding.
So do what you can to try and find yourself 5 to 10 percent more comfortable.
That might mean just wiggling a little bit to settle into wherever you are laying down.
Maybe tucking the chin into your chest,
Maybe drawing your shoulder blades down slightly.
Softening your jaw and then closing or softening your eyes if they're not already closed or softened.
And become at this time just become aware of the steady flow of your breath.
Just noticing how your breath is moving in and out of your body without any of the energy.
And before we begin also just as a reminder if your low back should become uncomfortable at any time if it starts to talk to you go ahead or even at this time just go ahead and tense your knees.
So bringing the soles of your feet to the surface either of the floor,
Your mat,
Perhaps the bed you're lying on.
Go ahead and bring the soles of your feet there and rest your knees together.
This will help to alleviate any stress that you might feel in your low back.
You may also choose to roll over onto your side at either this time or at any time during the session.
So settling in here using your props as best as you can.
And if you don't have yourself covered with a blanket right now I would encourage you to do so.
And at the very least have a blanket nearby so you can cover yourself.
It's very typical for our body temperature to drop during a yoga nidra session so you want to make sure you have one close by if you don't already have yourself covered by one.
So making sure that your body is supported and supported to the extent that you can go ahead and surrender your body.
Finding that supported place and finding a place where your body is able to find deep rest.
So whatever the reason you came to this practice today whether it be fear,
Pain,
Distress,
Grief,
Perhaps insomnia or maybe even curiosity.
Whatever it might be though.
Feel yourself grounded.
Feel yourself safe.
And feel yourself secure.
Don't worry if you don't hear everything I say during this session.
It's natural to flow in and out of conscious awareness during a yoga nidra practice.
And if by chance you should happen to fall asleep do not worry you will still derive the benefits of the session.
Your true self,
Your higher self is always listening.
That's the deepest part of you.
So just remember and relax into this and that is that all you need to do is simply listen to my voice.
So during the first part of today's session I'll be guiding you through the body and naming various body parts and all you have to do is follow along and listen.
There is no need for you to move that part of the body or try to relax it.
No worries just let your awareness gently rest at each place that I name.
And then during the second part of today's session I'll be guiding you on a journey and once again all you need to do is to listen and just follow along.
And now the practice of yoga nidra.
Becoming aware of the steady flow of your breath with every inhale and with every exhale.
With every inhale creating that fullness in your lungs.
With every exhale imagining your body as it sinks deeper and deeper into your mat and settling deeper and deeper into Mother Earth.
Letting go and falling deeper and deeper into relaxation.
Noticing any tension in your body and letting that tension release.
Creating your mind letting go of all thoughts all worry and any tension.
Relaxing trusting and letting go.
And feeling a sense of peace and contentment throughout your body.
Let's now open your senses to your heart's deepest longing.
Each of us holds a deep longing deep inside of us.
It may be a mission a dream or perhaps a wish.
Essentially it's anything that gives life purpose and meaning to us.
It may be a simple desire perhaps taking a trip with a loved one or a friend.
Or it may go straight to the heart of how you want to live your life.
Perhaps it's a feeling about your mission your life's purpose.
It could be a commitment a passion or a dream.
Your heart's deepest longing may make itself known loud and clear.
Or it may whisper just a soft hint.
It could also be deeply submerged within you.
Whatever it is and wherever it is.
However you feel or however you sense it's okay.
I would invite you at this time to create space now for your deepest longing to reveal itself without deep diving for it and without any judgment.
It may be helpful to set an intention to support your heart's deepest longing.
And to do this you can set an intention from the present positive.
For example I am now blank and then you get to fill in the blank.
For example I am now healed or I am now living my life with joy.
Take a moment now to anchor your heart's deepest longing by stating it to yourself silently three times.
Three times to anchor it.
And now we'll begin tuning in to your senses.
Let's first begin by tuning in to the sense of touch.
Noticing the way that your body is resting on the floor or on the bed.
Just notice.
Notice the connection of the back and of the legs to the blanket or to the mat.
Your spine,
Your hips,
And the backs of your legs.
Feel that connection to the mat.
And feel that mat,
The bed,
Wherever you are.
Feel that supporting you.
Feel Mother Earth supporting you.
And now begin to tune in to the sense of sound.
Like wide angle lenses let your ears take in the sounds outside of this room.
And then begin to take in the sounds inside the room.
There is no need to name them or to identify them.
Just let the vibrations come in.
And now we'll begin a scan through the body where you'll use your mind to bring attention and focus to the different body parts that I name.
Let's start with the right side.
Bring your attention and awareness to your right hand thumb and then to the second finger,
Third finger,
Fourth finger,
And fifth pinky finger.
The palm of your right hand,
The back of the hand,
Right wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Right waist,
Hip,
Thigh,
Right knee,
Shin,
Right ankle,
Heel,
Sole of the right foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth little toe.
And now bring your awareness to the left side of your body.
The left hand thumb,
Second finger,
Third finger,
Fourth finger,
And fifth little finger.
The palm of the left hand,
The back of the hand,
Left wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Left waist,
Hip,
Thigh,
Left knee,
Shin,
Left ankle,
Heel,
Sole of the left foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
And fifth little toe.
Now come to the back of the body,
The back of the head and shoulders,
The right shoulder and then the left shoulder,
The right shoulder blade and the left shoulder blade,
Right side of the spine,
Left side of the spine,
Right back side,
Left back side,
Back of the left leg,
Back of the right leg.
And now bring your awareness around to the front of the body.
First the forehead and the eyebrow center and then the right eyebrow and the left eyebrow.
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheek,
Left cheek,
Right nostril,
Left nostril,
Upper lip,
Lower lip,
Chin,
Chest,
Belly,
Front of the right leg and front of the left leg.
Now bring your awareness to the whole right leg,
The whole left leg,
And then both legs together.
The whole right arm,
The whole left arm,
And then both arms together.
Now bring your awareness to your whole body from your head,
Arms,
Torso and legs.
Bring your awareness to the whole body,
The whole body.
And now create a sense of heaviness in your body,
A deep sense of heaviness.
A deep sense of heaviness like you're melting into the surface of the earth,
Like your body is creating an imprint on the sand on the beach.
Now create a sense of lightness like you're floating on a cloud and hovering right above the earth.
And now again a sense of heaviness,
Deep heaviness.
And now imagine a light coming from your forehead,
From your third eye,
Like a beam of beautiful pure light.
As you breathe in,
Imagine that light and imagine awareness expanding from that light.
A beautiful glowing cloud around you as you expand on the inhale.
And then bring that light into the center of your forehead on the exhale.
With this expanding and contracting sense of your breath,
Begin counting your breath silently to yourself now with each exhale.
Starting with ten and counting backwards until you get to one.
Let's begin.
Inhale ten,
Exhale ten.
Inhale nine,
Exhale nine.
And you go ahead and continue all the way until you get to one.
And at this time you may release the count wherever you are.
We will now go on a journey through the jungle.
And as we do so,
Let your mind be free to travel and don't become attached to any one setting or one image.
In your mind you are a traveler embarking on an exciting journey.
Let's begin.
Visualize yourself sitting in a thatched hut deep in the jungle.
The soil beneath you in the hut is incredibly soft and warm.
The sounds of birds outside the hut is creating a soothing and peaceful environment inside the hut.
Outside the hut there is virtually every imaginable type of life.
Yet inside the hut it is only you and a small group of villagers.
A shaman is inside a hut and the shaman is humming what sounds like a ceremonial song.
The shaman is preparing something in a large pot in an open fire.
The shaman's song seems a bit strange and foreign at first,
But soon it becomes soothing and mesmerizing,
Creating a deep trance-like state.
As you sit on the dirt floor in the hut,
Close to both the fire and to the entrance of the hut,
The shaman hands you a cup of tea and continues to hum.
You begin to sip the shaman's tea.
You lean back against the wall of the hut and you close your eyes,
Enjoying the comfortable and relaxed setting.
You allow yourself to gaze off into the void of that inner space behind your closed eyelids.
And you begin to see various shapes and colors arising behind those closed eyelids.
Go ahead and allow any thoughts,
Visions,
Or emotions that might come up.
Don't judge or over analyze the images.
Just let them appear.
Simply witness them from a detached perspective,
Sort of like an audience watching a performance.
And suddenly,
You experience an intense rush of white light coursing throughout your body.
It feels like every cell is dancing with boundless energy.
And then you find yourself looking down at your body from up above.
It feels incredibly liberating to be free of your physical body.
You then exit the hut and you enter the jungle.
You have no fear.
Your astral body is still bound to your physical body.
It seems as if you might have died,
But you haven't.
You can come back to your body at any time you choose.
You begin to explore the surroundings of the jungle outside the hut.
You continue through the jungle and you're able to see magnificent life all around you.
You notice so much more than you've ever noticed before.
There's plants and insects,
Birds and animals.
You continue to walk through the forest.
And as soon as you come to a small,
Natural clearing beside a lake,
You pause.
Sitting in the center of that clearing is an animal.
Although it's a wild animal,
You sense there's nothing to be afraid of.
So you slowly and respectfully approach the animal and you focus completely on it.
What animal is it?
Go ahead and spend some time with this animal and go ahead and bond with it.
There's a very deep connection between you and the animal.
It has a particular strength and it displays that strength to you.
Go ahead and allow yourself to feel that same strength in yourself and then emulate that strength back to the animal.
See yourself shifting into this shape of the animal.
How does it feel?
Just moving and seeing the world through the eyes of the animal.
And now come back to your true form and bow in respect to the animal.
You decide you'd like to continue deeper into the jungle.
And yet you notice the animal is always there,
Not far behind you.
You travel deeper and deeper into the jungle and become mesmerized by all of the plants and all of the trees throughout the jungle.
The beauty and the vitality of each plant is a wonder into itself.
You can see a halo of satellite around each tree and each plant and you can actually see their breathing.
The deeper into the jungle you go,
The more magical the plants become.
You realize they're not just floral objects.
Each one is alive and each one is conscious and aware.
As you become aware that the entire jungle is one entire organism,
You feel an overwhelming sense of connectedness.
The entire jungle and the entire planet is one with you and you are one with it.
Looking at each of the plants,
You see they're all your friends.
You give them carbon and they give you oxygen.
The same conditions that allow them to exist are the same conditions that allow you to exist.
Among all of the plants and the trees,
One suddenly draws you in more than the others.
It seems to call out to you like an old familiar friend in fact.
You feel an overwhelming intuition and knowing.
You just know this plant has a very special message just for you.
And so just like listening to an old friend,
You become silent and you listen to it.
Don't strain to receive the message.
Just let go and allow your intuition to hear and feel what this plant has for you.
And now as you thank the plant and step away,
You wonder just how far you've gone into the jungle and how far you are away from the hut.
And then suddenly you hear the song of the shaman again.
And the shaman's song effortlessly guides you back to the hut and back to your physical body.
Now that you're back in your body,
You take a few moments to process the entire experience of what you saw and what you felt.
How can you apply this experience to your life?
Is there a deeper meaning behind it all?
And with a feeling of tremendous gratitude,
You turn to the shaman and look deeply into the shaman's eyes,
Allowing yourself to fully see the shaman's face.
Who could it be?
And now rest until you hear the sound of this voice again.
And as you become aware of the sound of my voice,
You can feel the sound of my voice become aware of your physical body and start to bring your awareness back to the room.
Begin to tune back into your senses.
Be beginning to hear the sounds in the room again,
The sounds outside the room.
Take some space now to honor or take some time rather at this time to honor this space that you've created.
Letting your mind and your being be silent.
Let yourself really expand into a new way of being.
You can take a little while before you feel like you're all the way back from your yoga nidra.
This is called a hypnagoic state.
So go ahead and just enjoy this sweet space.
This is the place where transformation can take place.
And then as you're ready,
You may begin to invite gentle movements back into your body,
Perhaps wiggling your fingers and toes to begin with,
Maybe circling your wrists and your ankles.
Starting to move your body in whatever way suits you best.
And at your own pace,
You may bring your knees up to your chest and roll over onto your side and just rest here.
Just rest for a moment.
And whenever you're ready,
And if you're ready,
You may press yourself up to find a seated position.
And it's entirely your choice if you should choose to stay laying down.
Welcome back from your yoga nidra.
Thank you for sharing your time with me today and for allowing me to be your guide.
It is always my pleasure,
My sincere honor.
And to end,
I'll leave you with this.
May love and light fill your heart.
May love and light fill your mind.
And may love and light surround you always.
Namaste.
If you enjoyed this yoga nidra session,
Please visit my website at wendyjocorneleus.
Com.
That's w-e-n-d-y-j-o-c-o-r-n-e-l-i-u-s dot com.
Wendy Jo Cornelius,
All one word,
Dot com.
Have a beautiful,
Wonderful,
Lovely day.
Goodbye for now.
