And welcome to the practice of Yoga Nidra.
Today's practice is a special one that is dedicated to this Lunar New Year theme of the fire horse.
And fire is the element that is associated most with the heart.
So we'll be paying special attention to that organ of our body today.
And the horse,
Which,
Yes,
Is known for its movement and wild energy running freely.
It's also very sensitive,
Attuned to subtle energies and creative.
So we'll be tuning into our own creative genius and the movements we can take in a steady way.
With that constant steady flame powering us to bring it into reality.
And this is a great practice that you can do again and again and have totally different experiences from day to day or week to week throughout this year.
Take a moment to get yourself settled,
Ideally on your back,
Your arms by your side,
Palms facing up,
And your legs rolled out,
Toes flopping out to either side,
Making sure that there's space between your ankles,
At least hip width.
Use any pillows that you need and blankets to support your body that you're in.
A total state of ease and comfort.
We'll start today's practice a bit differently,
So you'll have a chance to make more adjustments in these first few minutes.
Slightly bend your elbows.
Your elbows are near your rib cage on either side and your palms are facing out.
Your elbows are in 90 degree almost.
And bring to mind what your heart wants more of right now and let it be one or many things.
It can be anything at all.
And as you inhale,
You imagine bringing those things that your heart desires with the palms of your hands as your hands move to hover over your heart.
And as you exhale,
The backs of your hands fall back towards the earth.
And your shoulder blades draw ever so slightly together,
Opening your chest up.
You inhale and you gather with your palms whatever you need.
Drawing it in towards your heart.
And you exhale and allow your palms to drift back down to the earth.
And continuing at your own pace,
Allowing your breath to lead you.
And beginning to give yourself permission to allow your movements and your thought to be directed by your heart instead of your head.
So make it a practice of listening to all the things that your heart wants right now.
And on the next round,
As you inhale,
This time place one hand on top of the other in the center of your chest,
Finding warmth through your palms,
Into your chest,
And drawing small circles in the chest.
And then when you feel complete,
Allow your palms to drift down your torso and lay on either side of your low belly,
Where they can remain for the rest of the practice,
Bringing comfort and warmth to your low belly.
You can take a moment now to make any further adjustments needed.
Make sure you're super comfortable and allow your shoulders to drop away from your ears and your eyes to soften at their edges,
Closing down your eyelids if you've yet to do so.
Gently closing your lips and your teeth together without clenching,
Placing the tip of your tongue behind your front two teeth,
Allowing your breath to flow naturally in and out through your nose.
In this practice,
There's absolutely nothing that you need to do,
Nor is there right or wrong,
Nothing to achieve,
Nothing to be evaluated on.
All you have to do is receive.
Listen to my words of guidance.
And whenever your awareness falls away from my words,
Simply come back to them.
If you happen to fall asleep,
That's absolutely okay.
It just means you have a big deficit of rest in your system,
And know that your subconscious mind is always listening,
So you'll still receive immense benefits.
Feel your lungs expanding as you inhale,
Imagining them filling with diamond white light,
Both lungs.
And as you exhale,
That light lift,
Drawing away any impurities,
Toxins,
Illness,
Dust of your lungs.
Inhaling,
Lungs fill,
Imagining them emanating this bright diamond white light,
And exhaling away all the impurities as a gray cloud that exits your body and dissipates into the atmosphere.
Do this three more times on your own.
Next,
Allow your awareness to drop towards the center of your chest,
And encompass your heart,
Like this protective orb surrounding your heart.
Spread your awareness.
Create this protective orb,
And breathe in ruby red light.
Into your heart.
See and feel that color of ruby red vibrancy filling your heart now,
Illuminating the space.
And as you exhale,
That ruby red lifts away any impurities,
Toxins,
Debris,
Illness,
As a gray cloud that exits your body and dissipates.
Inhalation,
Turns your heart bright ruby red.
And exhalation pulls away the impurities.
Do this three more times on your own.
Saturating your heart and the space surrounding it in this beautiful ruby red hue.
Your heart so saturated,
This ruby red,
That it emanates this luminous light through your entire chest.
You feel your whole chest expanding with the warmth of this soft ruby red light.
And you feel the sensation of joy,
Gently flooding your whole chest now.
Joy expanding.
And land your awareness back beside or within your heart,
Close enough so you can enter into dialogue.
As this is where the practice of yoga nidra begins.
So begin to speak silently to yourself,
The words of your sankalpa,
If you have one that you're working with.
And if you need a new sankalpa,
Or you're new to the practice,
This is your vow of truth to yourself.
A desired future state that carries the highest resonance for you right now.
It begins with I am,
It's present tense,
Positive in nature,
And serves as a potent seed that you sow within yourself.
Something to nurture and grow,
Something that is worth tending to.
What is that for you?
What does your heart need most?
Let it speak your sankalpa into existence.
I am.
And the right sankalpa will carry a strong resonance through your entire body.
You'll know which one is right for you to work with.
If nothing feels quite right,
Then for the year of the firehorse,
I offer you,
I am taking steady action towards my highest vision.
I am taking steady action towards my highest vision.
And feel the ripples of your sankalpa being sent out through your entire body now.
We'll move through a body scan,
And I will name different body parts.
And each one I name,
With your mind's eye,
Place a small candle flame in each point.
And it will remain there,
Gently flickering,
All on its own.
So place a single flickering flame at the point between your eyebrows.
And then in the center of your throat.
And then your right shoulder.
Your right elbow.
Your right thumb tip.
Tip of your index finger.
Tip of the middle finger.
Ring finger.
And pinky finger.
Center of the right wrist.
Center of the right wrist.
Right elbow.
Right shoulder.
Center of the throat.
Left shoulder.
Left elbow.
Center of the left wrist.
Tip of the left thumb.
Tip of the left index finger.
Middle finger.
Ring finger.
Pinky finger.
Center of the left wrist.
Elbow.
Shoulder.
Center of the throat.
Place a small flickering flame in your heart.
Right chest.
Heart.
Left chest.
Heart.
Right hip.
Knee.
Heel.
Ball of the right foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Ball of the right foot.
Heel.
Center of the ankle.
Right knee.
Left hip.
Knee.
Ankle.
Heel.
Heel.
Big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Ball of your left foot.
Heel.
Center of the left ankle.
Left knee.
Throat.
Third eye.
Point between your eyebrows.
61 points on your body.
Now,
I want you to breathe in and out through your nose and your mouth as you breathe in and out through your nose and your mouth as you breathe in and out through your nose and your mouth as you breathe in and out through your nose and mouth as you breathe in and out through your nose and mouth as you breathe in and out through your nose and mouth as you breathe in and out through your nose and mouth as you breathe in and out through your nose and mouth as you breathe in and out through your nose and mouth as you breathe in and out through your nose and mouth as you breathe in and out through your nose and mouth as you breathe in and out through your nose and mouth as you breathe in and out through your nose and mouth as you breathe in and out through your nose and mouth as you breathe in and out through your nose and mouth as you breathe in and out through your nose and mouth as you breathe in and out through your nose and mouth as you breathe in and out through your nose and mouth as you 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