Welcome to this yoga nidra meditation to cool and calm anger.
I'm Emma and I'll be guiding you through this practice of yogic sleep,
A deep state of conscious relaxation so that you can rest your body and your mind.
There's nothing for you to do other than rest,
There is no way to do this right or wrong,
Simply follow the guidance and I'll let you know when it's complete.
Before we begin,
Find a position where you feel comfortable and where you can rest in stillness for about 25 minutes.
Allow your body to feel fully supported and warm.
Taking a few moments here to gather anything you need and settle into your cozy cocoon.
Allow the body to feel heavy and supported.
Create space between the upper and lower row of teeth,
Relaxing the jaw,
Allowing the tongue to rest against the roof of the mouth.
Make any little adjustments now to settle the hips,
Shoulders,
Spine.
Perhaps you'd like to lift your head,
Settle it back down so that it is cradled into its support,
Releasing any tension in the neck.
Your comfort is of real importance.
We'll now begin the practice of yoga nidra.
Become aware of sounds you can hear in this now moment,
Those within your space as well as distant sounds beyond your space.
Your ears are open and receptive,
Tuning into your experience of sound.
Simply allow your awareness to flow from one sound to another.
Perhaps you can notice scents in the space too,
Again letting your awareness flow from one to the next.
Allow your awareness to notice what emotions are present.
Just like before,
Noting an emotion present and flowing onto the next.
Acknowledge all emotions with a sense of compassion.
All parts,
All emotions are welcome here.
In yoga nidra you can create a sankalpa.
This is a heartfelt desire or a seed of intention.
Perhaps something arises for you now.
Your sankalpa is a desire in a present tense.
If nothing arises,
I'll now offer a couple that may align with you.
I honour and accept all parts of myself.
I honour and accept all parts of myself.
Or I gift myself compassion.
Repeat your sankalpa inwardly three times now.
Guide your awareness to the breath.
Noticing the rhythmic flow of the natural inhale and the exhale.
Notice how the breath can begin to slow down a little as you bring your awareness to it.
There's no force,
It's just a gentle slowing as the light of your awareness rests on it.
Become aware of the cool air drawing into the body on the inhale.
A warmer air present on the exhale.
Be witness to this exchange.
The cool air entering the nose,
The soft palate and back of the throat,
The lungs.
And then the warmer air as it leaves.
Each exhale releases tension.
Each inhale cools and calms.
Allow yourself to observe the emotion of anger as the felt stands in your body.
Our sensation.
Noticing where you feel this sensation and allowing it to just be.
Allowing that to dissolve from your awareness as you notice another emotion.
Perhaps it's a sense of calm and ease.
And explore this as a felt sensation.
To awareness of the coolness of the in breath.
Exhaling,
Releasing tension with a sigh out.
You can now explore moving between applying muscle tension in the body.
Then relaxing the muscles.
Bring awareness to the lower body.
Draw in a deep breath.
Holding at the top of the inhale.
As you squeeze and contract the muscles of the feet.
Legs.
When you're ready to exhale.
Sigh the breath out and let the muscles fully relax.
Noticing the felt sensation in the lower body.
Once again.
Inhaling.
Holding at the top of the inhale as you squeeze and contract the lower body.
Exhaling with a sigh.
Relaxing the muscles.
Become aware of the tension melting away from the muscles.
Now bring awareness to the arms and torso.
Take a deep breath in.
Once again hold the inhale.
And squeeze hands into fists.
Squeezing the arms,
Shoulders and abdomen.
Releasing with a sigh and releasing all tension.
Once again with the upper body.
Hold and squeeze.
Exhale with a sigh and relaxing the muscles.
And then experiencing the whole body tense.
Feel the whole body tense and contracted.
Upper body.
Lower body.
And face all tense.
Exhale again.
Allowing the whole body to experience relaxation.
And noticing all tension.
Melting away from every muscle in the body.
The weight of the body sinking deeper into your support.
Once again.
Experience the felt sensation of the breath.
As it flows in and out of the nose.
Visualise the breath being drawn into both nostrils.
Meeting between the eyebrows to form a triangle.
Flowing into both nostrils.
Meeting at the eyebrow point.
And flowing out on the exhale.
Begin now to mentally focus on the breath.
Practise an alternate nostril breath.
Continue to visualise the flow of the triangle.
Drawing the inhale through the right nostril on the inhale.
Flowing out of the left nostril on the exhale.
Visualise the next inhale through the left nostril.
Exhaling through the right.
Continue with visualising this alternating breath for 33 more rounds.
Drawing in through the right,
33.
Out through the left,
33.
In through the left,
33.
Out through the right,
33.
In through the right,
32.
Out through the left,
32.
If you lose track or reach the end.
If you lose track or reach the end.
Simply start again at 33.
Imagine now a space in front of the forehead and the closed eyes.
An empty or blank space.
Continue to relax and watch the space.
As if you were seated in front of a screen watching a movie.
Imagine a calm lake.
Water lapping around your toes.
The coolness of the water.
The pebble dropping into the water.
The sound of a pebble meeting the water.
Ripples on the lake.
A gentle breeze moving through grasses and reeds.
A bubble rising to the surface of the water and pops.
Or rays of sunlight glinting on the water.
Imagine the image of yourself reflected back by the still surface of the lake.
See the image of yourself as grounded and calm.
Anchored into the peace of your true nature.
Notice also your courage.
Your strength.
Your passion.
Your ability to act compassionately from the place of your highest self.
Allow this image and the screen to dissolve now and rest.
Recall your heart's desire.
Your sankalpa.
Affirming,
Your sankalpa.
Affirming and experiencing this as a felt sense in your body.
As true in this moment.
Repeating three times the phrase or image exactly as used earlier internally now.
Sense all that you're now aware of.
The sounds around you.
Sensations of your body.
The body breathing.
Keeping your eyes closed.
Deepen the breath.
Gently wriggle your fingers and toes.
Gently wriggle your fingers and toes.
Resting on your side.
Slowly open your eyes and adjust to the light.
The practice of yoga nidra is now complete.
