Yoga Nidra Embracing the Feminine & Self-Love

Take a moment to lie down on your back and get comfortable.

Cover yourself with a light blanket and feel free to support your head with a pillow.

Fidget until you find the right position that will support you during this practice.

Place your hands by your sides.

Right hand on right side.

Left hand on left side.

Both palms facing up.

Allow the mask from your day to gently slide off your face,

Releasing any tension that you've been carrying in your face.

Bring more space to your forehead.

Your eyes,

Your mouth,

And your jaw.

We'll begin the practice of yoga nidra now.

Start to bring your awareness to the room you're in.

Notice the sounds in the room and the sounds beyond the room.

Allow your awareness to drift from sound to sound without getting fixated on any one particular sound.

Now in your mind's eye,

Imagine the room you're in.

Imagine the ceiling,

The floor,

The walls,

The smell.

Imagine the furniture.

Imagine the position your body is lying in.

Bring your awareness to the sounds of your body.

Notice the sound of your digestion,

The sound of your heartbeat,

The sound of your breath.

Observe the sound of your breath with your inhales and your exhales.

Observe your chest as it rises and falls with your inhales and your exhales.

Observe your ribcage as it expands and contracts with each inhale and exhale you take.

Now follow your breath from your head to your toes.

See your entire body open with each inhale and contract with each exhale.

Follow the breath as it flows in and out of your nose.

Observe it as it flows in and out of the right nostril.

And then observe it as it flows in and out of the left nostril.

And then just continue to observe it in the same fashion,

Moving from the left nostril to the right nostril,

The right nostril to the left nostril.

Notice which of your nostrils feels more clear when you breathe.

Now become aware of both nostrils filling with air.

Now bring your awareness to your heart center and for a moment connect with your personal intention.

Your personal intention is your sankalpa,

A simple affirmative statement of that of which you are manifesting.

This statement usually begins with I am and reflects your heart's true desire.

Intuitively connect with your heart's true desire and notice what words arrive to fill in the statement I am.

Repeat your sankalpa to yourself with awareness,

Feeling and emphasis.

Imagine your sankalpa already true in your life.

Now follow my voice as I guide you through a body scan.

If you find you fall asleep or lose track,

Always come back to my voice.

The practice will begin on the right side.

Bring your awareness to your right thumb.

Right index finger.

Middle finger.

Ring finger.

Right pinky finger.

Palm of the right hand.

Back of the right hand.

Right wrist.

Forearm.

Elbow.

Right upper arm.

Underarm.

Right side of the waist.

Right hip.

Thigh.

Right knee.

Lower leg.

Right ankle.

Heel.

Sole of the right foot.

Top of the right foot.

Right big toe.

Second toe.

Third toe.

Fourth toe.

And right pinky toe.

Become aware of the entire right side of the body.

Now bring your awareness to the left side of the body.

Beginning at the left thumb.

Left index finger.

Middle finger.

Left ring finger.

Pinky finger.

Palm of the left hand.

Back of the left hand.

Wrist.

Left forearm.

Elbow.

Upper arm.

Left underarm.

Left side of the waist.

Left hip.

Thigh.

Left knee.

Left lower leg.

Ankle.

Heel.

Sole of the left foot.

Top of the left foot.

Left big toe.

Second toe.

Third toe.

Fourth toe.

And left pinky toe.

Become aware of the entire left side of the body.

Now bring your awareness to the back of the body.

Beginning at the sole of the right foot.

Sole of the left foot.

Right heel.

Left heel.

Right calf.

Left calf.

Back of the right knee.

Back of the left knee.

Back of the right thigh.

Back of the left thigh.

Back of your right glute.

Back of the left glute.

Tailbone.

Sacrum.

Base of the spine.

Lower back.

Middle back.

Upper back.

Right shoulder blade.

Left shoulder blade.

The space between both shoulder blades.

Back of the neck.

Back of the head.

Top of the head.

Forehead.

Right side of the head.

Left side of the head.

Right eyebrow.

Left eyebrow.

Space in the middle of both eyebrows.

Right eyelid.

Left eyelid.

Entire right eye.

Entire left eye.

Right cheek.

Left cheek.

Right nostril.

Left nostril.

Right ear.

Left ear.

Top lip.

Bottom lip.

Chin.

Outline of the jaw.

Inside of the mouth.

Roof of the mouth.

Tongue.

Teeth.

Back of the throat.

Right side of the neck.

Left side of the neck.

Right side of the chest.

Left side of the chest.

Ribcage.

Upper abdomen.

Navel.

Lower abdomen.

Right inner thigh.

Left inner thigh.

Entire pelvic floor.

Now bring your awareness back to your breath.

And begin to start counting your cycles of breath backwards from 27 to 40.

And begin to start counting your cycles of breath backwards from 27 to 1.

This will look like inhale 27,

Exhale 27.

Inhale 26,

Exhale 26.

If you lose your count,

You can always begin again.

On your next breath,

Begin at 26.

Exhale 27.

I will be here to bring you back when it's time.

Now begin to let go of your count.

And bring your awareness back to your heart.

And for a moment,

Recall your sankalpa.

Repeat it to yourself once more.

And then release it.

Now follow my voice as I guide you through a series of opposite feelings,

Sensations,

Visuals,

And a visualization.

If you find old memories or emotions come up,

Simply be an observer of them.

If you are getting too lost in the story behind the emotion or memory,

You can even try to imagine that they are clouds passing in the sky of your mind.

And if you get lost or fall asleep,

My voice will always be here to guide you.

Now begin to imagine the sensation of up.

Notice how your body feels going up.

Imagine a sensation of being lifted further up and up,

As if you were in an elevator going to the top floor.

Notice the sensations in your body as you move further up and up,

Passing each floor.

Feel the lift beneath your feet as you rise up.

Observe what is happening in the body as you go up.

Observe your heart rate respond.

Observe your breath.

Be aware also of your mind and where it wanders with the sensation of up.

Now release this feeling and imagine the sensation of down.

Observe how your body feels when it's going down.

Recall the elevator vision and imagine that you are traveling down from the top floor to the ground floor.

As you pass each floor on the elevator,

You can feel yourself descend further and further down.

Feel the force of gravity beneath your feet as you go down.

Observe where your mind wanders in the sensation of down.

Now release this sensation and shift between both sensations.

Down,

Up,

Down,

Up,

Down,

Up.

Let both of these feelings go and come back to a state of no sensation.

And come back to a state of neutral.

Recall a time you felt curious.

Notice the thoughts you had when you felt curious.

Observe your sense of curiosity.

Notice the look in your face when you felt curious.

Notice your body language when you felt curious.

Notice any physical sensations that arrive in the body in a state of curiosity.

Become aware of this feeling of curiosity all throughout your body.

Now release it.

Imagine a time you felt fear.

Notice your body's initial response to the feeling of fear.

Observe where your mind wanders when you recall a time you felt fear.

Observe your heart rate,

Your breath,

And your body temperature when you imagine the sensation of fear.

Become aware of your facial muscles when you remember the feeling of fear.

Become aware of the entire body in fear.

Become aware of the entire body in fear.

Now let this feeling go.

And for a moment,

Shift between both feelings.

Excitement,

Excitement,

Fear.

Excitement,

Fear.

Excitement,

Fear.

Excitement.

Release both of these feelings and come back again to a state of neutral.

Now recall a time you felt trust.

Observe where the mind wanders when you recall a time you felt trust.

Become aware of your body's response to the feeling of trust.

Observe where you feel trust in your body.

Observe any subtle changes in your posture,

In your heart rate,

Any tiny shifts in your hands.

Notice the feeling of trust in your face.

Observe your body in a state of trust.

Observe your body in a state of trust.

Now let this feeling go.

Recall a time you felt betrayal.

Observe your body's initial response to the feeling of betrayal.

Notice where you feel betrayal most in your body.

Observe where your mind wanders when you recall a time of betrayal.

Watch your breath.

Watch your heart rate.

Observe your body when you recall a time of betrayal.

Now let this feeling go and shift between betrayal,

Trust,

Betrayal,

Trust,

Betrayal,

Betrayal,

Trust.

Now release all these feelings and come back to your breath.

Come back to a state of neutral.

Now follow my voice as I guide you through a series of visuals and visualizations.

Bring your awareness to the space behind your eyelids and begin to imagine the smell of fresh peppermint,

The taste of a sour lemon,

Confidential mail,

The smell of cologne,

The smell of a perfume,

The smell of cologne,

A gold chain,

An antique tea set,

Warm bedsheets fresh out of the dryer,

A tattoo,

A deep squat,

A newborn baby,

The taste of chocolate ice cream,

A school dance,

A backpack filled with books,

A birthday cake,

An unspoken secret,

Big black boots,

Your reflection in the mirror,

Swaying gently in a hammock,

Barack Obama,

A baby chick,

Turbulent waves crashing against the rocks,

A snowy blizzard.

Now begin to imagine that you have just stepped out of the shower.

As you dry yourself off,

You notice your reflection in the mirror.

You stop and for a moment you stare at your body in awe from head to toe.

You notice your skin,

Your face,

Your eyes,

The shape of your mouth.

You turn around a few times to catch a glimpse of your backside.

You look at your curves,

Your legs,

Your feet.

You start to toss your hair from side to side as you play with different poses.

And then you find yourself sitting completely nude in front of the mirror and feel an overwhelming sense to hug your body.

You place your arms around yourself and you give yourself the deepest,

Warmest hug and you begin to repeat your sankalpa to yourself.

Repeat your sankalpa as many times as you can Repeat your sankalpa as many times as you wish as you hold yourself here sitting in front of the mirror.

Imagine your sankalpa embraces you.

Breathe in the energy of your sankalpa as if it has already manifested in your life.

Allow your body to receive the potency of your sankalpa deep in your cells,

Deep in your subconscious,

Deep in your heart.

Now bring your awareness back to the space behind your eyelids and focus on your breath.

Notice your ribcage expand and contract with each inhale.

Feel your entire body expand and contract with your breath.

Listen to the oceanic sound of your breath.

Feel the oceanic sound of your breath.

And bring your consciousness into your body.

Notice the position your body is lying in.

Lie quietly and observe the sounds and sensations of your body.

Observe the position your body is in.

And when you feel ready,

Begin to gently wiggle your fingers and toes.

Deepen your inhales and your exhales.

You can lie in this position for as long as you wish or you can gently roll over to one side.

And slowly rise to sit.

Recall your sankalpa and repeat it to yourself once more.

And at your own pace,

You can begin to open your eyes.

The practice of Yoganidra is now complete.