Welcome to the Yoga Nidra about wild horses.
A horse carries qualities that you might need to draw upon right now.
Perhaps courage,
Peace,
Resilience or joy.
With an energy that is free and unbounded.
To prepare,
Lie down in Shavasana.
Make yourself completely comfortable.
Perhaps with a blanket.
Cushion under the knees.
And your arms rest beside your body,
Palms facing up.
Tilting the chin towards your chest,
Elongating the back of the neck.
And gently close down your eyes.
Allow your whole body to be still.
Take a deep breath in.
And a long exhale out.
Again,
A full breath in.
And let go completely on the exhale.
Feel yourself arriving here and now.
Now bringing your mind to your Sankalpa.
A short positive statement in the present tense.
Something true to your heart's deepest longing.
It might be something like,
I am free and at peace.
I live with courage and grace.
My spirit runs wild and strong.
If you don't think of your own one,
Perhaps one of these examples will help.
And you can choose one.
Mentally repeat it three times with full awareness.
Planting the seed of intention deep into the fertile soil of your mind.
As we begin the journey into the rotation of consciousness.
We bring our awareness through the body.
As I name each part,
Bring your attention there,
But remain still.
Right hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm of the hand.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Right armpit.
Waist.
Hip.
Thigh.
Knee.
Calf.
Ankle.
Heel.
Soul.
Top of the foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Little toe.
Left side.
Left hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm of the hand.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Left armpit.
Waist.
Hip.
Thigh.
Knee.
Calf.
Ankle.
Heel.
Soul.
Top of the foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Little toe.
Little toe.
Coming to the back of the body.
Right shoulder blade.
Left shoulder blade.
Right buttock.
Left buttock.
The spine.
The whole back.
Coming to the front of the body.
Top of the head.
Forehead.
Right temple.
Left temple.
Right ear.
Left ear.
Right eye.
Left eye.
Right cheek.
Left cheek.
Nose.
Lips.
Chin.
Throat.
Chest.
Abdomen.
Navel.
Pelvis.
The whole right leg.
The whole left leg.
Both legs together.
The whole right arm.
The whole left arm.
Both arms together.
The whole head.
The whole trunk.
The whole body.
The whole body.
The whole body.
The whole body.
Now shifting your awareness to your breath.
Imagine you are lying in an open meadow.
Observing your breath with the spirit of a wild horse.
Powerful,
Free and natural.
Notice the rise of the belly with each inhale.
And the soft release with each exhale.
Let the breath flow easily.
Untamed,
Without effort.
Counting backwards from 11 to 1 with each exhale.
If the count is lost,
Gently return to 11.
Seven.
Eleven.
Ten.
Nine.
Seven.
Six.
Five.
Four.
Three.
Two.
Two.
Seven.
I'll leave you here for a moment to continue in your own breath space.
As we prepare to enter the landscape of the mind.
Visualising you are standing on a wide,
Plain,
Golden with tall grasses swaying in the breeze.
In the distance you hear a rumble of the sound of hooves.
A herd of wild horses gallops across the horizon.
Their manes are streaming,
Their muscles rippling with life.
Their breath is strong and steady.
Their eyes shining with free spirit.
You feel their energy in your own body.
Strength,
Freedom and pure vitality.
One horse draws closer.
You notice its colour,
Its eyes,
The way it moves.
This horse carries the qualities you need most right now.
Perhaps courage,
Peace,
Resilience or joy.
Stand beside this horse.
Feel its warm breath,
Its living strength.
In your next scene,
Imagine yourself riding freely with the herd.
The wind rushing past,
The earth thundering beneath.
Your spirit is wild,
Free,
Unbounded.
Nothing holds you back.
You are fully alive.
Rest in this feeling of freedom.
Now you are going to recall your Sankelpa once more.
Repeat it inwardly three times.
With deep faith,
As though it is already true.
Feel it rooted in the strength and freedom of the wild horses.
As we begin to return and bring your awareness back into the room.
Noticing the floor beneath you.
The support of the earth holding you.
Gently wriggle your fingers and toes.
Take a deep nourishing breath.
When you are ready,
Roll to your right side.
Resting there for a moment.
And slowly come up to a comfortable seated position.
Keeping the eyes soft or closed.
Or if you choose to remain lying,
Perhaps you are comfortable and ready to go to sleep.
Take a full final breath for the exercise.
Full and spacious.
And exhale,
Basking in a feeling of gratitude.
Your yoga nidra is now complete.
Namaste.
