Welcome to your yoga nidra for welcoming beliefs.
Begin your practice in a space where you're likely to be undisturbed.
Silence your devices,
And I recommend keeping a journal next to you to note down any insights after this practice is complete.
Set yourself up in a position where you can be as comfortable as possible.
Some options include seated position,
Lying on your back,
Or even standing if it's what you prefer.
Set yourself up so that you can be as comfortable as possible,
Making any adjustments that you need now.
And begin by allowing your senses to open widely,
Letting attention just wander through them,
Noticing sounds,
The feeling of air on your skin,
Anything you smell or taste,
The sense of your body on the surface it's resting upon,
What you're seeing.
If you haven't already,
You might flutter your eyes closed if it feels right.
And notice any inner sights,
Images that come,
Beginning to notice the flow of your natural breath,
All of the places that it goes as you breathe in,
And all of the places it goes as you breathe out,
Your body being breathed,
Bringing to mind your inner resource,
Calling upon this sense of safety or okayness,
Peace and well-being within your body.
Using the image if you need,
And then staying with the sensations.
Really resting here,
Knowing that you can return to this at any time,
Perhaps dropping into a sense of pure being,
Nothing to do,
No one to be.
Notice how it feels.
Beginning to scan your body,
Opening to sensation here,
Sensing your head,
All sensations of the head,
The neck and shoulders,
Both sides at once,
Arms and hands,
Both sides.
Sensing your upper back,
Feeling into your chest and heart space,
Lower back,
Abdomen,
Sensing your hips,
Both legs at once,
Both feet at the same time,
Remembering this isn't a visualization,
We're not thinking of the body parts as much as we're feeling them.
Sensing the whole body now,
The whole body radiant and awake and alive within your awareness.
Noticing again perhaps how the body is breathing itself,
And bringing to mind the belief that you chose to work with in today's practice.
As you bring it to mind,
Notice how it feels in your body when you take this belief to be true.
What is the sensation of it?
And just welcoming that in.
Noticing any desire to fix or change,
Replace it,
Letting that be here as well.
Knowing that you can return to your inner resource at any time if you need.
Just allowing the sensations of this belief to reveal themselves to you.
Checking in here,
What is your deepest knowing about this belief?
And then,
Perhaps bringing to mind an opposite of this belief.
What would the authentic opposite of this belief be?
For example,
If you're working with the belief of I never get it right,
An example of an opposite might be I'm always doing my best,
Or I always know the perfect response.
Notice what your authentic opposite is,
And begin to sense that in your body.
Not replacing the original belief,
Just sensing in to the opposite.
Noticing what it feels like,
Where you sense it,
What it lights up in you.
Then returning to the original belief,
Sensing it in your body once more.
Simply exploring here,
Coming back to the opposite belief,
Noticing if it's changed in sensation,
What's alive now?
And then sensing both beliefs in your body at exactly the same time.
Notice how you can't think your way,
Can only feel your way.
And how this acts on your body and mind.
And then letting these beliefs go,
Knowing that you can return and give them more attention if they need that at a later time.
And turning attention to awareness.
The awareness in which these beliefs have been arising and dissolving from.
The awareness in which sensations in the body have been arising and dissolving from.
That space from which the breath comes and goes,
So often in the background.
Sensing that pure awareness now.
Aware of awareness itself.
Sensing yourself as the spaciousness in which everything is coming and going.
Knowing that you can return to this at any time.
Beginning to transition back to the space that you're in.
Closing the practice for today.
Perhaps walking back,
Remembering the beliefs that you worked with,
The original and the opposite.
The body scan,
Your inner resource.
Gently moving your body as it feels right.
Perhaps wiggling your fingers and toes.
Blinking your eyes open and closed a few times.
Transitioning back into the space you're in.
Taking all the time that you need.
And recording anything in your journal that feels right.
Thank you so much for practicing today.
