Welcome to Yoga Nidra.
Our practice today,
We're going to be focusing on a sankalpa of worthiness,
Remembering deep down inside how worthy you are of all the wonderful things in life.
Love,
Joy,
Passion,
Peace,
And remembering also that you have something unique to offer this world.
Begin by finding a comfortable position lying on your back,
On the floor,
The sofa,
Or even your bed.
You can keep your knees bent and allow them to drop in towards each other,
Or perhaps place a rolled blanket or pillows underneath your knees to support you.
Feel your body soften and be supported by the surface beneath you,
And sense that surface rising up to support your body.
You can place your palms face up alongside your body or rest them gently on your belly.
Tuck your shoulders underneath,
And if you need some neck support,
Place a blanket under your head.
Soften your gaze or close your eyes if that feels right for you today.
Taking a few breaths,
Ask yourself if you can be 10% more comfortable and make any adjustments that you need.
We're going to practice Yoga Nidra,
A healing and restorative practice in which our mind remains alert as we put our bodies into a state of deep rest.
I will be guiding you through the practice,
And there may be a few times where I will be very quiet,
Helping you draw your attention inwards.
If you need to move at any time,
Please do what feels best for you.
Gently become aware of your breath.
Feel the rise and fall of your breath without judgment or changing your breath.
Allow it to be easy and natural,
Just as it is.
Today we're going to work with the Sankalpa or intention for our practice.
A Sankalpa is a simple phrase stated in the present tense that is true.
You are worthy of life,
Love,
And joy,
And you have something unique to offer this world.
Softly repeat this Sankalpa to yourself three times.
I am worthy of life,
Love,
And joy,
And I have something unique to offer this world.
I am worthy of life,
Love,
And joy,
And I have something unique to offer this world.
Repeating one last time,
Allow your breath to infuse your Sankalpa with energy and release it to the universe.
Softly bring awareness to your feet,
Ankles,
And tips of your toes.
Be aware of the skin on your feet,
Ankles,
And toes,
Providing protection.
Be aware of the muscles in your feet,
Ankles,
And toes,
Enabling movement.
Be aware of the bones in your feet,
Ankles,
And toes,
Providing support.
Softly bring your awareness to your legs.
Be aware of the skin on your legs,
Providing protection.
Be aware of the muscles beneath your skin,
Enabling movement.
Be aware of the bones of your lower legs,
Providing support.
Now softly bring awareness to your hips.
Be aware of the skin on your hips,
Providing protection.
Be aware of the muscles beneath your skin,
Enabling movement.
Be aware of your bones of your hips,
Providing support.
Softly bring awareness to your abdomen and back.
Be aware of the skin on your abdomen and back,
Providing protection.
Be aware of the muscles in your abdomen and back,
Enabling movement.
Be aware of the bones in your abdomen and back,
Providing support.
Softly bring awareness to your shoulders and arms.
Be aware of the skin on your shoulders and arms,
Providing protection.
Be aware of the muscles in your shoulders and arms,
Enabling movement.
Be aware of the bones in your shoulders and arms,
Providing support.
Gently bring awareness to your hands,
Wrists,
And fingers.
Be aware of the skin on your hands,
Wrists,
And fingers,
Providing protection.
Be aware of the muscles in your hands,
Wrists,
And fingers,
Enabling movement.
Be aware of the bones in your hands,
Wrists,
And fingers,
Providing support.
Gently bring awareness to your neck and head.
Be aware of the skin on your neck and head,
Providing protection.
Be aware of the muscles in your neck and head,
Enabling movement.
Be aware of the bones in your neck and head,
Providing support.
Bring awareness to your entire body,
From the crown of your head to the tips of your toes and fingers.
Be aware of the skin covering the entire expanse of your body,
Providing protection.
Be aware of the many muscles throughout your body,
From the top of your head down to the tips of your toes and hands,
Enabling movement.
Be aware of the bones throughout your body,
Providing support and stability.
I am worthy of love,
Life,
And joy,
And I have something unique to offer this world.
Continue to be aware of all the layers and levels of your body as you settle more deeply into the silence.
I am worthy of love,
Life,
And joy,
And I have something unique to offer this world.
I am worthy of love,
Life,
And joy,
And I have something unique to offer this world.
I am worthy of love,
Life,
And joy,
And I have something unique to offer this world.
Softly return your awareness to your breath,
Noticing your inhale and exhale.
Notice the rise and fall of your breath as it moves through your body.
Begin to deepen your breath,
Perhaps making it stronger and bringing more alertness to your mind and body.
Softly,
At your own pace,
Begin to wiggle your fingers and your toes,
Bringing yourself back to the room and the space around you.
Next big exhale,
Roll gently over to your right side.
Taking a few moments here,
Press yourself up to a comfortable seat or continue to rest here as long as you can.
Thank you for sharing this practice with me and may you know that you are worthy of love,
Life,
And joy,
And you have something unique to offer this world.
