Inner Child Yoga Nidra

This Inner Child Yoga Nidra practise is designed to induce total physical relaxation and release built-up emotional tension. We'll rotate consciousness around the entire body and dive deep into a nourishing visualization. By intention setting, self-inquiry, and experiencing opposing emotions we'll clear our mind and soul; making way for compassion and kindness. Keep a notebook nearby to write down any thoughts or experiences after the practise of Yoga Nidra is complete.

Transcript

Welcome!

This Yoga Nidra practice will be a deep delve into the psyche.

It's designed to heal emotional trauma and stimulate the parasympathetic nervous system,

Allowing the body to rest fully and digest whatever needs or desire you may have these days.

Allow yourself to lay down on your mat,

Fully propped so the body can release entirely.

Place a pillow under the head and maybe under the knees.

Make yourself warm,

Cozy and comfortable.

Place an eye pillow on the forehead or eyes if you have one.

Get ready to commence the practice of Yoga Nidra.

Arriving in your Shavasana,

The ultimate resting pose.

Allow yourself to take all the time you need to be comfortable and eventually still.

Turn the palms of the hands up so the shoulders are completely grounded and relaxed.

Soften the jaw,

Slightly separate the teeth and gently curl the edges of the mouth up into a soft smile that requires little to no effort.

Soften the eyelids and the muscles of the face.

Relax the neck,

The shoulders and chest.

Soften the belly,

The womb space and hips.

Let the legs be long and supported.

Feet flop out to the sides.

Relax the body,

Relax the body,

Relax the whole entire body.

Take a deep breath in,

Filling up the lungs completely.

Release all the air with a big sigh.

Continue breathing through the nose at a pace that feels natural to you.

Become aware of the sounds around you by letting them seep into the ears.

Every sound contributing to the completeness of this experience.

Letting go of any positive or negative connotations.

Allowing things to pass and change.

Set the intention that throughout the practice of yoga nidra you'll remain awake and aware of the sound of my voice.

If the attention drifts at any point,

You can always come back to the sound of my voice,

Allowing it to serve whatever you need at this time.

Now set an intention,

A Samkalpa,

For this practice.

Is there something that you would like to change,

Have or remain?

And is there anything that is keeping you from that?

Now try to formulate whatever arises as an I am phrase.

Make it something positive and empowering.

If nothing comes to mind,

I invite you to just feel relaxed,

Safe and at ease.

And make this your resolve.

For example,

I am relaxed.

Now repeat this resolve to yourself three times.

We will start the rotation of consciousness around the body.

There is nothing for you to do except for to listen and receive.

We will begin inside the mouth.

Become aware of the floor of the mouth,

Inside right cheek,

Inside left cheek,

Roof of the mouth,

Tongue,

Teeth,

Gums,

Jaw,

Chin,

Upper lip,

Lower lip,

Whole mouth,

Soften the sinuses,

The right eye socket,

Left eye socket,

Forehead,

Right ear,

Left ear,

Middle of the mind,

Scalp,

Skin around the scalp,

Inside of the head,

Back of the head,

Whole of the head,

Whole of the head relaxed,

Back of the neck,

Throat,

Pit of the throat,

Right shoulder,

Right upper arm,

Elbow crease,

Forearm,

Back of hand,

Palm,

Thumb,

Index finger,

Third finger,

Fourth finger,

Pinky finger,

Space between the fingers,

Right hand,

Right arm,

Right armpit,

Right breast,

Right side,

Right hip,

Right ovary,

Right thigh,

Knee,

Chin,

Calf,

The right ankle,

Heel,

Tip of the heel,

Sole of the foot,

Top of foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Little toe,

Right foot,

Right leg,

Right side body,

The whole right side of the body,

The whole right side of the body relaxed,

Pit of the throat,

Left shoulder,

Left upper arm,

Elbow crease,

Forearm,

Back of the left hand,

Palm,

Thumb,

Index finger,

Third finger,

Fourth finger,

Pinky finger,

Space between the fingers,

Left hand,

Left arm,

Left armpit,

Left breast,

Left side,

Left hip,

Left ovary,

Left thigh,

Left knee,

Chin,

Calf,

Left ankle,

Heel,

Tip of the heel,

Sole of the foot,

Top of foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Little toe,

Left foot,

Left leg,

Left side body,

The whole left side of the body,

The whole left side of the body relaxed,

Both sides of the body relaxed,

The front side of the body relaxed,

The back side of the body relaxed,

The whole body relaxed.

Notice the belly.

Come back to the breath.

Feel the navel center rise and expand on the inhale.

Softly contract with each exhale.

Notice the subtle pause between each inhale and exhale.

Begin to count the inhale for one,

Two,

Three,

Exhaling slowly for six,

Five,

Four,

Three,

Two,

One.

Inhale for one,

Two,

Three,

Exhale six,

Five,

Four,

Three,

Two,

One.

Inhale for one,

Two,

Three,

Exhale six,

Five,

Four,

Three,

Two,

One.

Inhale for one,

Two,

Three,

Exhale six,

Five,

Four,

Three,

Two,

One.

Keep this gentle flow of inhale and longer exhale for the next couple of minutes by yourself.

When you can inhale for khaki as well,

And keep going.

Take a deep breath.

.

Release the attention on the breath.

Bring the awareness back to the navel center.

Visualize the navel center and look inside of the body.

This navel center is the core of your being and your beginning.

Visualize yourself as a single cell of life inside of your mother's womb.

A cell of love growing healthily day by day.

Receiving nourishment and everything you need to develop through the navel and spinal cord.

Months and months of growing and connecting inside of the womb.

And now the day you are born has arrived.

From one moment to the next there is intense darkness to bright light.

A fleshy warmth to refreshing cold.

Utmost silence to intense noise.

Water to air.

Breathing steadily.

Screaming.

Attachment.

Detachment.

Solitude.

Community.

Now visualize yourself as a newborn baby.

Growing rapidly in a matter of a couple of days.

Smiling for the first time.

Saying words for the first time.

Crawling.

Walking.

Eating.

Sleeping.

Learning.

Growing to being a toddler.

And growing to being a small child.

Now look at yourself as a child.

Your body.

Clothes.

Posture.

Face.

Expression.

Is there something that made you really happy?

Is there something that made you really sad?

Is there something that made you really enthusiastic?

Is there something that made you really scared?

Can you tune into your inner child with full compassion?

Realizing you live and learn.

Now visualize your current self.

Your body.

Clothes.

Posture.

Face.

Expression.

Imagine yourself now as you are today.

The grown up version of yourself.

Now visualize your grown up self and your child self in the same space.

Facing one another.

See how your adult self reaches out your hand to your inner child self.

And your child self accepting the hand.

You both hold hands for a while.

Looking each other into the eyes.

Adult eyes and child eyes.

Notice which looks you give one another.

Can you see one another from each other's point of view?

Complete and perfect as you both are.

Now your adult self approaches and embraces your inner child.

You pick them up and cradle them in your arms.

Take some time to visualize what this moment looks like.

Now ask your child self what they need of you today.

Leave them with a little time to contemplate and answer.

What support does your inner child need right now?

Now what would be your answer as your adult self?

Notice your tone of voice as you speak to your inner child.

Take some time to sit with these questions and answers,

Still cradling each other with compassion and kindness.

Now with one last sentence,

You tell your inner child that everything will be okay and it's fine to take your time.

Visualize your inner child with all their needs met,

Noticing any change in posture or appearance as they embody their completely held self.

Now as you gently place your inner self,

Your child self on the ground again,

Thank them for spending this time with you.

Gently let go of their hand and wave them goodbye as they step away and the image fades.

You remain as your adult self,

Using the same tone of voice you used to talk to your inner child with.

Ask yourself now,

What do I need?

Let there be no judgment,

Just compassion and understanding.

With all the knowledge you have about yourself right now,

Let your visualization emerge into the self that is here right now in this moment,

On the mat and in this room.

Dissolving any image,

Thought or feeling that is left.

For a brief moment,

Remember your sankalpa,

Lean into it with great motivation and renewed energy.

You repeat it in your mind's eye three times now.

Return to your senses.

8,

7,

6,

5,

4,

3,

2,

1.

Become aware of the body on the mat,

The sounds around you,

Any smells,

Taste or sensations that arise.

Taking a nourishing inhale and releasing exhale.

The practice of yoga nidra is now complete.

Become aware of the feet and wiggle the toes.

Aware of the hands,

Wiggle the fingers.

Gently sway your head from side to side,

Keeping the eyes closed.

Slowly but surely roll to your left side,

Holding yourself like you would your inner child.

Nourish the last moments of intimacy and stillness.

Gently press yourself up to a comfortable seated position and invite the light in by fluttering the eyelids open.

Thank yourself for taking the time to being here and practicing the practice of yoga nidra.

Namaste.