Namaste.
This is Amanda.
Thank you for being here and welcome to this Yoga Nidra practice for cultivating your inner refuge.
Your inner refuge,
Also known as Ashraya,
Is a somatic experience of inner peace,
Safety,
And trust.
It's creating a space within yourself where you feel at home.
The more you experience Ashraya,
The more you develop and deepen emotional resiliency.
Feel free to use this particular Yoga Nidra practice often,
Even daily,
If it feels right for you.
Give yourself a few minutes now to get cozy.
You might lay on a yoga mat on the floor or on the earth.
You might instead choose to lay on your sofa or in your bed,
Wherever you feel most comfortable.
Be sure to bring in whatever you need to help support your body in finding ultimate comfort.
Pillows or bolsters,
An eye covering to remove unwanted light,
Headphones for optimal listening.
You might place a hot water bottle or a pillow on your lower stomach.
Either of these can help move the body into the parasympathetic state with much more ease.
Cover yourself with a blanket for warmth,
Perhaps a weighted blanket if you have one.
Know that giving yourself this time now to tuck into comfort will ensure you're effortlessly able to move into deep relaxation,
Giving you the most benefits from this practice.
It's time to go within and release any attachments to the outside world.
Close down your eyes and bring all your attention to my voice,
Letting go of all other sounds in your space.
If you notice your mind wandering throughout this practice,
Just remember you can always bring your attention back to my voice.
Begin to deepen your breath now,
Intentionally breathing in deeply and releasing each breath with a long,
Slow,
Intentional exhale.
Note how the body naturally begins to let go of stress with each breath and starts to melt into relaxation.
How the thinking mind begins to slow down,
To stop analyzing and planning and finds space to just be.
Continue breathing deeply as you release tension in the scalp,
The forehead,
All the muscles around the eyes,
Beginning to soften and unwind,
Letting all the muscles in the face become loose and limp,
The jaw unhinging,
The tongue relaxing,
Moving down the neck,
The shoulders,
The entire spine,
Vertebrae by vertebrae,
The entire torso,
The arms,
Hands,
And fingers,
The pelvis and hips,
Legs,
Feet,
And all ten toes.
Every part of your body beginning to feel loose and limp and lazy.
Welcoming in your Sankalpa now,
A heartfelt intention that will be planted deep within you.
If you don't have a Sankalpa that you're working with,
You might use the phrase,
I am at peace within myself.
I am at peace within myself.
Silently whisper your intention to yourself three times,
Accompanied by three deep breaths.
Effortlessly follow my voice,
Gently guiding your attention to flow seamlessly from one point on the body to the next.
Beginning with both big toes,
Both second toes,
Third toes,
Fourth toes,
And both of your little toes.
The top of each foot,
The sole of each foot,
Both ankles,
Shins,
Kneecaps,
Tops of both thighs,
Hips,
Both legs and feet together,
The pelvic bowl,
Navel,
Both sides of your waist,
Right and left,
Both ribcages,
Heart center,
Right side of the chest,
Left side of the chest,
Both armpits,
Both shoulders,
The upper part of each arm,
Elbows,
Lower arms,
Wrists,
Back of each hand,
Palm of each hand,
Both thumbs together,
First fingers,
Second fingers,
Third fingers,
Both little fingers,
Both of your arms and hands together,
The throat center,
Chin,
Tip of the nose,
Cheekbones,
Right and left,
Both eyelids together,
Closed and heavy,
Eyebrows,
The space in between the eyebrows,
The entire front body,
The crown of the head,
Back of the head,
Base of the neck,
Both shoulder blades,
The upper back,
Middle back,
Lower back,
Glutes,
Right and left,
Backs of the thighs,
Backs of the knees,
Halves of both legs,
Heels of both feet,
The entire back body,
All of the body now together,
Front and back.
It's time to invite Asreya,
Your inner refuge.
Visualize in your mind's eye a place where you feel safe and secure.
A place where you feel surrounded by feelings of comfort,
Peace,
Calm,
And ease.
This place can be real or imagined.
There might be a loved one with you,
Or perhaps you're alone.
Your inner refuge might be a place in nature,
Such as a forest,
A beach,
Or a garden.
Or it might be a special room in your home,
Wherever it is.
See and feel yourself there in real time,
Using all of your senses.
What can you see around you?
What sounds and scents are present?
Is there a taste in the air?
Connect to the feelings that your inner refuge provides.
Feelings of safety and security,
Of being centered and grounded,
A knowing that all is well in your world.
In this sacred space,
You are always safe,
Secure,
And grounded.
You are always your fullest and brightest self.
You are always at home.
Continue to simmer in the feelings and deep connection you've created with yourself as you slowly begin to release the imagery of your inner refuge.
Gently encourage each inhale to become a little bit deeper,
And each exhale to become a little bit longer.
That's it.
Breathing in deeply,
Exhaling long and slow.
With each breath,
Invite the peaceful feelings you've been marinating in to stay with you.
Know that while the imagery is floating away,
The feelings remain.
Know that all that you've experienced in your mind's eye is within you.
A beautiful place you can return to again and again,
Whenever you desire.
On your next inhale,
Allow two sips of breath in through your nose and exhale through an open mouth like this.
Two sips in,
Long exhale out.
Again,
Two sips in,
Let it go.
And one more time.
Time.
Welcoming back your sankalpa.
I am at peace within myself.
I am at peace within myself.
Silently repeat this intention three times,
Followed by three breaths.
And whenever you're ready,
And not a moment sooner,
Slowly start to let your awareness return to the world around you.
Remember,
There is no rush.
Just as you gave yourself time at the beginning of this practice to ensure complete comfort,
Give yourself that same time now to slowly awaken.
You might gently nod your head from side to side.
Perhaps allow a stretch.
You might roll over to one side and remain in that position for a few minutes.
Let this be very organic,
Trusting your body to do what it wants,
What it requires.
Resist any urge to rush back into the busyness of life.
All that demands your attention isn't going anywhere.
Allow grace and ease to fuel gentle movements as you intentionally bring yourself back into waking presence.
Continue to allow all the peaceful,
Calm feelings from your inner refuge to linger inside you.
This has been Amanda,
And it has been my honor to lead you through this practice today.
Thank you so much for listening and for practicing with me.
If you have a moment,
Please leave a comment and let me know what you enjoyed about this yoga nidra for cultivating your inner refuge.
Remember that this sacred space is within you,
Is within you,
And it can be accessed whenever you need it.
And the more you experience it,
The more you deepen your emotional resiliency.
May you move through your day with peace.
Namaste.
