Namaste,
Welcome.
This is Jacob,
And thank you so much for choosing to join me in this practice,
Where we will seek to help reduce fear and worry,
Cultivating a deep sense of calm,
Peace,
And self-trust.
Notice in this moment any feelings of fear or worry that you may have,
And simply compare this to how you feel at the end of this practice.
There is nothing wrong with fear and worry.
There is nothing wrong with you.
These are normal human emotions.
Allow yourself for a moment to consciously release from any self-judgment,
And know that these emotions have arisen to serve a purpose.
Through this practice,
Together,
We will release these emotions back into the ether,
Grateful for the lessons they have brung.
As you settle into a comfortable position,
Allow your body to rest,
And your mind to begin unwinding.
Close your eyes,
And gently place your hands either by your sides,
Palms facing up,
Or gently on your belly.
Is there anything you can do to become even 5% more comfortable?
Giving yourself the grace to move as needed,
To find absolute peace with where you are,
Allowing your body to fully sink into the space you occupy.
Let's begin with some gentle breath work.
Take two sips of air in through the nose,
Filling your lungs completely,
And exhale slowly and fully through the mouth,
Letting out a gentle sigh.
We'll repeat this three more times.
Two sips of air in,
And letting go.
Two more times at your own pace.
Feel the stress and worry begin to melt away with each exhale.
Trust that you are safe in exactly where you're meant to be.
Begin to imagine you're a SREA or inner refuge,
A place that is fully supportive of you,
Where everything you need to feel safe,
Confident,
Trusting,
And at peace exists.
Imagine it clearly.
What do you hear?
What do you see?
What do you smell?
Is anyone else there?
Allow this place to manifest clearly,
A place that you can bring to the forefront whenever you need,
Where you can rest easy.
Find a comfortable place to lay in this beautiful sanctuary.
And as you lay there,
Basking in this divine place,
Allow your sankalpa,
Secondary sankalpa,
Or simply an intention to arise.
If you don't have one of these that you are currently working with,
Then you might like to connect with the following.
I am safe,
Strong,
And confident.
Repeat your chosen intention or sankalpa now to yourself three times.
Allow your awareness now to flow through your body like a gentle river guided by the sound of my voice,
Beginning with your mind's eye,
The space between your eyebrows,
The base of the throat,
Right shoulder,
Wrist,
Your thumb,
Second finger,
Third finger,
Fourth finger,
And little finger,
Wrist,
Shoulder,
Base of the throat,
Left shoulder,
Wrist,
Thumb,
Second finger,
Third finger,
Fourth finger,
And little finger,
Wrist,
Base of the throat,
Centre of the chest,
Right side of the chest,
Back to the centre of the chest,
Left side of the chest,
Navel,
Pubic bone,
Right hip,
Your big toe,
Second toe,
Third toe,
Fourth toe,
And little toe,
Pubic bone,
Left hip,
Your big toe,
Second toe,
Third toe,
Fourth toe,
And little toe,
Pubic bone,
Heart centre,
Base of the throat,
Mind's eye centre,
The entire front side of your body now,
And the entire back side of your body,
And your entire body as one unified field of energy,
Now bring your attention to your breath,
And let's practice the box breathing technique to calm your nervous system,
And reduce fear and worry,
Inhale quietly through your nose for a count of four,
Hold your breath for a count of four,
Exhale slowly through your mouth or nose for a count of four,
And hold again for a count of four,
Let's begin,
In,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Out,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Repeat this cycle for a few minutes,
Allowing each breath to bring a sense of calm,
Balance,
And safety,
With each exhale imagine releasing fear and worry,
And with each inhale invite peace and stability into your being,
Returning to the rhythm of your breath,
Effortlessly flowing in,
And out,
Begin to feel a comfortable sensation of warmth,
Allow this warmth to spread through your body,
Blanketing over and through you,
Igniting a deep sense of confidence and self-trust,
And now allow a sense of coolness to come over you,
The coolness brings stillness and calm,
Like a peaceful winter night,
As this coolness washes over you,
Feel the calm and stillness within your being,
And return to the warmth and the confidence and self-trust that this warmth carries,
And once again back to the coolness,
The silent winter night,
The calm and serenity,
Now feel both of these sensations simultaneously,
The warmth and coolness,
The confidence and calmness,
Allow your attention to divide equally between the two,
Returning now to your Asreya,
Your inner refuge,
Take your time,
Allow it to manifest into the most supportive and beautiful place you can imagine,
Allow your breath to flow deeply,
Taking in all your surroundings,
The smells,
The sounds,
Your inner refuge infuses a deep sense of safety within you,
Your mind calm,
Your soul calm,
Feel the inherent calming presence within your inner refuge,
This inner refuge a slice of the infinite universe,
And just like that you are connected with this universe,
The infinite source of love,
Of peace,
Of serenity,
The universe releases a small drop of nectar,
Carrying your Sankalpa or intention into your inner refuge,
Allow this nectar to connect deeply with your heart,
Repeat it to yourself three times,
And if you choose you can also repeat the following,
I am safe,
Strong,
And confident,
Begin to deepen your breath,
Feeling each inhale and exhale revitalizing your body,
Slowly bring your awareness back to your physical self,
Noticing the connection with the earth beneath you,
Re-engaging your other senses,
Hearing the sounds around you,
Feeling the air on your skin,
And smelling the natural scents of your environment,
You might like to gently wiggle your fingers and toes,
Allowing movement to return to your body,
Stretch in any way that feels good,
Gradually awakening from this deep state of relaxation,
Thank you for participating in this yoga nidra practice,
I love hearing about how you enjoyed this practice,
So please feel free to leave a comment below,
And subscribe to my channel to practice with me again as I release frequent new nidras,
Wishing you a peaceful day and I hope to see you again soon.
