Yoga Nidra for Self Worth

Hello,

My name is Hannah Krierer and I will be guiding you through this yoga nidra practice.

It's time to come home,

Come home to your body,

Come home to your breath,

And come home to your feelings.

Lay your body down,

Close your eyes,

And let darkness illuminate all that you feel.

Breathe,

And if any thoughts float in,

Just allow them to pass without engaging.

Forget the labels and the judgments of the mind,

And instead allow yourself to feel with the power of your heart.

We can be swung in many directions over the course of a day,

A month,

A year.

This is a time where you can press pause on the external world and draw your focus completely internal.

A nice check-in point to see how you're really feeling.

Tune in to whether you're living in alignment to your deepest soul's wish.

Allow yourself to soften,

To relax,

To feel safe exactly as you are and where you are.

Your role through this practice is to simply remain aware of the sound of my voice.

You'll allow the thinking and analytical mind to just slip offline as you stay completely connected to my voice.

Allow your breath cycle to just lull you into a deep state of rest.

This is a time to release physical tension from the body.

As you relax deeper and deeper,

You'll also release emotional tension,

Mental tension,

And spiritual tension.

Maybe you notice sounds around you,

Perhaps far in the distance,

Perhaps closer to the body.

Come back to your breath,

The gentle inhale and exhale.

And encourage yourself here to let go of the body.

You have an opportunity to set a personal intention or a personal sankalpa.

This is perhaps a feeling or a quality you seek to embody.

Perhaps you envisage something you wish to manifest in your life.

Get curious about the feelings this creates within you.

And start to really feel these feelings in your body here and now.

Infuse these feelings into your personal intention.

And recite that intention three times internally.

If no personal intention is arising,

You may like to repeat the statement,

I am worthy.

I am worthy.

I am worthy.

Letting go of the intention,

We'll now run you through a body scan.

Body scan.

Bring awareness to the body part as I mention it.

Right hand thumb.

Index finger of the right hand.

Middle finger.

Ring finger.

Pinky finger.

Palm.

Back of the right hand.

Right forearm.

Elbow.

Upper arm.

Right shoulder.

Right side of the chest.

Right side of the waist.

Hip.

Thigh.

Knee.

Calve.

Top of the right foot.

Sole of the right foot.

Right shoulder.

Right big toe.

Second toe.

Third toe.

Fourth toe.

Pinky toe.

Stay connected to the sound of my voice.

Awareness at your left hand thumb.

Index finger.

Middle finger.

Ring finger.

Pinky finger.

Palm.

Back of the left hand.

Left forearm.

Elbow.

Upper arm.

Shoulder.

Left side of the chest.

Left side of the waist.

Hip.

Thigh.

Knee.

Calve.

Top of the foot.

Sole of the foot.

Left big toe.

Second toe.

Third toe.

Fourth toe.

Pinky toe.

Bring awareness to the back of the legs.

The buttocks.

The lower back.

The upper back.

The lower back.

The upper back.

The lower back.

The upper back.

The whole spine.

Back of the neck.

Skull.

Forehead.

Eyebrows.

Space between the eyebrows.

Eyelids.

Eyelashes.

Bridge of the nose.

Tip of the nose.

Nostrils.

Cheeks.

Upper lip.

Lower lip.

Tongue.

Teeth.

Gums.

Nose.

Mouth.

Thighs.

Jaw.

Throat.

Collarbone.

Center of the chest.

Abdomen.

Pelvic bowl.

Whole right leg.

Whole left leg.

Whole right arm.

Whole left arm.

Whole torso.

Whole head.

Front side of the body.

Back side of the body.

Whole body.

Whole body.

Whole body.

Full awareness.

Let go of the whole body.

Bring awareness to your breath.

As you inhale,

Imagine breathing into every cell of your body.

As you exhale,

Imagine breathing out through every cell of your body.

As you inhale,

Feel the whole body breathing in.

And as you exhale,

Feel the whole body breathing out.

As though breathing in and out through the pores on your skin.

As though breathing in and out through the pores on your skin.

Begin to visualize a six pointed star at your navel center.

This little star expands on the inhale and contracts on the exhale.

See this six pointed star expanding as you breathe in at the navel.

And contracting as you breathe out at the navel.

Now lift the six pointed star to the heart center.

And as you inhale,

See the six pointed star expanding at the heart center.

And as you exhale,

See the six pointed star contracting at the heart center.

Continue to visualize this little star expanding and contracting in unison with your breath.

And now begin to feel a line between your heart center and your navel center.

As you breathe in,

See a beam of light travel from the center of the navel to the center of the heart.

And as you breathe out,

See this beam of light travel from the center of the heart to the center of the navel.

Light traveling from navel to heart as you inhale.

Light traveling from navel to heart as you inhale.

From heart to navel as you exhale.

Letting go of the breath.

Conjure these different sensations and feelings in your body that I mention.

Feel cold through the whole body.

Feel cold through the whole body.

Cold through the body.

Now feel warmth through the body.

Whole body is warm.

Whole body warm.

Now feel the whole body heavy.

Whole body heavy.

Whole body deeply heavy.

Now feel lightness in the body.

Whole body light.

Whole body so light it could float.

Now feel lack in the body.

Feel lack.

Feel the whole body in lack.

Now feel abundance in the body.

Whole body feels abundant.

Feel abundance in the body.

Letting go of these feelings.

Now you will begin to visualize as I create an image.

Start to see a vast night sky.

You are peacefully watching the sky as it darkens.

From evening to the depths of the night.

The air around you is still and calm.

It's pleasingly blowing a breeze through your hair.

Against your forehead,

Against your cheeks.

In the distance you can see silhouettes of trees.

And then you start to see the first stars appearing.

First there is one star,

Then another,

And another.

See them twinkling and shining like tiny diamonds up above.

More and more stars beginning to fill the sky.

As the depth of the night begins.

In the distance between some trees you see a shining orb of golden light.

You decide to step towards it and walk through a field.

You walk through this field under a dark starry lit sky.

You feel safe.

As you venture closer and closer towards this golden orb.

You see it's a golden temple.

Your soul is beckoning you to enter this temple.

So you step forward with bravery through the night sky.

Until you reach this golden temple.

Once you step inside,

You see little tea lights flickering everywhere.

Filling the space with more warmth and golden hue.

There is a smell of incense wafting through the air.

And it's just you and the temple all lit up by tea lights.

In the center there is a free standing bath.

That has been filled with beautiful warm water,

Essential oils and rose petals.

This bath has been specifically poured for you.

You strip off and place one leg in.

Followed by the other.

Before you fully immerse your whole body into this relaxing warm bath.

You allow your head,

Your hair to dunk under.

Releasing all pressures from the mind,

From the body.

You hear the gentle lull of the water swishing around your body.

Filling nostrils,

Air canals,

All the crevices with this cleansing water.

You allow your head to rise and you smell the sweet smell of the rose petals.

There is a cloud like pillow you lay your head back on in this bath.

And you feel every last drop of tension leaving your physical body.

You see a beautiful golden orb surrounding this bath.

Like a protective aura.

Slowly you look up and see the ceiling of the temple peacefully dissolving as though evaporating into dust.

You are able to look right up at the starry night sky above.

More stars have appeared,

More stars are falling.

More stars have appeared as though the sky is full of gleaming luminous bright crystals.

And here you can feel the support of your spirit team.

The souls that walk beside you,

Ancestors,

Loved ones,

Your higher self.

You can feel this energy of transformation occurring.

These beings,

This support system around you in the subtle realms are allowing you to let go of past versions.

Or of stagnant energy from your life currently so that you can walk a purposeful path ahead.

Continue gazing at this beautiful vast night sky.

As you feel the cool gentle breeze come on the face,

Through your hair,

While your body is still held in this beautiful warm bath.

Breathe in fresh life giving air.

And begin to travel into the Chittakash,

The mind space.

As though gazing out from behind closed eyes,

Allow anything to arise in this space.

Perhaps it's colours,

Images,

Maybe simply space.

Just resting in this Chittakash,

Acting as a witness.

And here you will plant those seeds of intention.

The intention you set at the beginning of your practice,

Your sankalpa.

And you'll recite that intention three times internally.

And if no intention is arising,

You may like to internally recite,

I am worthy.

I am worthy.

I am worthy.

When an intention takes hold deep in your subconscious,

It will naturally direct your actions without conscious effort.

You are powerful.

And this process is simply a means to remembering and realising this was how it is and how it's always been.

You have everything you need inside of you,

And you always have.

Start to notice your breath.

Start to notice your body,

As you invigorate your body with your breath.

Begin to visualise the whole body.

The whole body.

The whole body as it's laying here and now.

Hadyom Tatsat.

The practice of Yoga Nidra is now complete.

The light in me,

Honest the light in you.

Namaste.