Welcome.
Lay down on your back with any props that will help you to become more comfortable.
Perhaps a blanket,
A pillow,
Or eye pillow.
Even a bolster underneath your lower legs can be nice.
This yoga nature practice is about re-establishing creature comforts in life to ease into a grounded power.
What makes you feel good?
What warms your heart?
What heals your heart?
This practice is about rediscovering and remembering your self-worth and what you value in life by revisiting what is important to you.
This is about really slowing down and looking at it all to see what's real.
It might be time to prune back the trees of your inner and expressive landscapes.
It's time to pull out by the roots the weeds of your inner garden.
Learning to say no and releasing the tasks that don't land in your top priorities is a radical form of self-care.
Now,
It's time to recalibrate to what is important to you.
This recalibration will enable you to give yourself fully to that which you want to focus upon.
This alone will calm the nervous system and quiet the mind to cultivate concentrated focus.
And then you'll leave time for more of those snuggly moments in life.
More feel-good moments.
More simplicity.
All of this nourishes your body,
Mind,
And soul.
As we initiate this yoga nidra practice today,
Begin to call back parts of yourself that have fragmented away.
Just call them back.
Call back the part of yourself that is happy or sad,
Untamed or timid.
Call back the part of you that is angry or that wasn't done grieving yet.
The part of you that's lonely,
Lost,
And brilliant.
Call back your wise self,
Your intuitive self.
Call back your confused,
Rejected,
Stoic self.
Call back the part of you that has died.
Call back the inner rebellion,
The scared,
The egoic,
The proud,
Soft,
Hard,
Shy,
Creative,
Ambitious.
Call back your loving side,
The passionate side,
The broken side.
Call back the part of you that is healing.
All parts of yourself.
All of you.
Allow all parts of you to arrive right here,
To this space,
Right now.
And feel that with each inhale,
You welcome yourself here in a deeper,
More profound way.
And as you feel your breath welcoming more of you here,
Ignite your inner awareness and attention.
So you actually journey deeper into your body.
Now notice that more of your faculties of mind and awareness are bending inward to the self.
And as you play with and get to know yourself in a more intimate,
Loving,
And kind way,
Allow for the inner whispers of the heart to turn into a voice.
That inner voice offers you the messaging of your sankalpa,
Or the intention for this practice.
You'll state this intention in a positive,
Present,
Potent sentence that begins with the pronoun,
I.
What follows can be used to plant flowers in your garden.
I am awakening.
I am healing.
I am love.
Or you can use it to convert the weeds into medicine.
An example would be if you're having a hard time feeling lovable,
You could say,
I am lovable.
If you haven't been feeling very safe lately,
You could say,
I am safe.
Or if self-worth is being challenged,
You could say,
I am valid.
And we start to convert those limiting beliefs into liberating beliefs.
As you repeat your sankalpa a few times,
Let it become more prevalent or louder in your internal world so that it drowns out your other thoughts and any distractions.
And as you repeat it,
Begin to follow the sound current of your sankalpa all the way out to your fingers and toes.
And then all the way back into your third eye or your brow center.
With your attention concentrated at your third eye,
Feel a spark that ignites a blue light.
And feel this blue light as incredibly healing.
And notice a gentle warmth to it.
This blue light carries the spiritual and emotional nourishment that you need knowingly or unknowingly.
As we get ready to go through the rotation of consciousness,
Remember that keeping your body nice and still will enhance your relaxation.
And while the body is relaxing,
The mind stays aware.
As we go through the rotation of consciousness and feel the body parts that are named,
See this blue light fill the body part mentioned and the blue light will offer what is needed.
Now,
At your brow center,
See this blue light split into two.
One will go to your right thumb and the other to your left thumb.
You'll feel both thumbs at the same time.
The blue light will continue to travel effortlessly with your attention and sensory awareness into your index finger,
Middle fingers,
Ring fingers,
And both pinky fingers.
The blue light travels with your awareness to the palm of each of your hands and the back of your hands.
Wrists,
Both forearms,
Elbows,
Upper arms,
And shoulders.
Feel the blue light land in the underarm of each side of your body.
And then at the same time,
Feel both of your entire arms from the shoulder all the way to the fingertips,
All lit up by this blue light.
Both of your arms in wholeness right now.
Feel the sides of your ribs on both sides of your chest,
Both sides of your waistline,
Both hips,
Thighs,
Knees,
And lower legs.
Blue light in your ankles,
Heels,
And the soles of each of your feet,
Both lit up with this blue light.
The tops of each of your feet,
Your big toes,
Second toes,
Third,
Fourth,
And fifth toes on each foot.
Feel the whole right side of your body now,
Lit up with blue light.
And feel the whole left side of your body now,
Lit up with blue light.
Feel your whole entire left side of your body now.
Bring your attention to the soles of each of your feet,
And you'll move up the back plane of your body.
Feel the blue light still coming with you.
Feel the backs of both heels,
Both calves,
The backs of your knees,
Hamstrings,
Each side of your buttocks,
The back of your pelvis.
The blue light travels all the way up your back through the curves of your spine,
Starting with your low back,
Mid back,
And upper back.
Feel each of your shoulder blades,
The curve of the back of your neck,
The back of your head,
And the crown of your head.
The blue light now moves to your forehead,
One to each of your eyebrows,
One blue light in each of your eyes,
Each of your nostrils,
The tip of your nose.
Find the blue light in your upper lip,
Your lower lip,
Your chin.
One blue light goes to the right side of your jaw,
And the other goes to the left side of your jaw.
One to the right side of your head,
And the other to the left side of your head.
Feel both sides of your head at the same time.
Now focus your attention in your ears.
Feel and see this blue light in each of your ears.
Feel the space between your ears,
And these blue lights come to meet here as one.
The blue light travels down your throat to the center of your throat,
Pausing here,
Warming your throat with this warming,
Healing blue light.
It moves down into the center of your chest.
Part of it goes into your right lung,
And part of it goes into your left lung.
Both lungs light up.
These lights join together again in your heart,
Just left of center between your lungs.
You feel your whole entire rib case,
Your ribs,
Lungs,
Your entire chest,
All lit up by this blue,
Warm,
Radiant light.
And this light,
As one,
Now moves down into the middle of your upper abdominal area.
You light up your whole upper abdominal area,
The organs,
The structures of the upper abdominals.
Feel the light begin to move down into your lower belly.
And feel it light up your whole lower belly,
And then the light brightens up your whole pelvic floor.
Now feel this light split again.
One goes into your lower belly,
The other one into your heart.
Feel your whole entire torso lit up and nourished by this healing blue light.
Together,
The lights move down,
Resting one on the front of each thigh,
One on each kneecap,
One on each of your shins.
They move to the tops of each of your feet.
And then feel your whole entire right leg and your whole entire left leg.
And then feel both legs together,
Lit up with this blue,
Radiant light.
Keep your legs lit up and in your awareness,
And add your low belly,
Mid belly,
Upper belly,
Ribs,
And collarbones,
So that your whole entire torso is lit up along with your legs.
Add your right arm and your left arm,
So that both arms are lit up and added to the awareness of your torso and your legs.
Then add your face,
Your head,
Your neck,
And your throat,
So that your whole entire body is in your awareness.
And in an instant,
Every single touch point where that blue light passed is lit up with blue,
Radiant,
Healing light.
And your whole body healing,
Being nourished and cleansed by this blue light.
Whole body awareness.
Whole body.
Your body in wholeness.
The radiance of this blue light stays in your body,
But the physicality of this body dissolves,
And you tap into the energetic nature of this pranic field that is you,
Your life force.
You can feel that the physical body gives form to that which is alive without form.
And now you tap into the energetics,
The aliveness that is both nothing and everything at the same time.
You,
Alive.
Feel that.
It's time to move into the mental-emotional body.
I'll name a pair of opposites and you'll allow yourself to feel them.
One at a time.
Notice any symbolism,
Signs,
Thought forms or emotions that come up.
If one of these blue lights light up in your body,
Simply witness it and watch it heal the space where it shines.
This will begin by calling forth or remembering a time when you were hard on yourself.
When you were meeting yourself up about a particular situation.
What does that feel like?
What emotions come up with that?
What are the quality of your thoughts when you're being hard on yourself?
What are sensations in your body?
And then you'll release that and replace it with self-forgiveness.
You'll forgive yourself for being hard on yourself and anything you need to forgive yourself for.
Or where you would benefit from forgiveness.
What does that feel like?
Where does that live in your body?
What is the quality of your thoughts when you're in a state of forgiveness?
And then you'll return to your brow center.
Recall a time or feel a time when you were hungry.
Physically or metaphorically a time when you had a hunger or a thirst.
What does it feel like to hunger for something?
Now release that and call forth or remember a time when you felt nourished.
Where your needs were met and you felt held and comfortable.
Fully nourished.
Cared for.
Complete.
Return to your brow center.
Call forth or remember a time when life was moving way too fast.
You're rushing everywhere,
Moving so fast.
There's so much to do and not enough time.
What does that feel like?
What does that bring up for you?
Are there patterns of thoughts that arrive or emotions when you live life in high speed?
Now release that pace and feel life slow down.
What happens to your breath when you slow down?
And what does it feel like to live spaciously?
Spacious.
Slow.
And allow that to settle and return to your brow center.
It's time to move from the mental emotional body into the creative intuitive wise body.
Here we will experience the practice of visualization.
Allow yourself to visualize in as much detail and through as many senses as are available to you now.
You see yourself and you walk into a lush meadow.
There are open spaces and lush garden spaces.
All different plants and trees.
Food and flowers.
There are golden sunshine rays that land artfully on and in this meadow.
A river wraps around it and you can see the light glistening on the contoured water.
You begin to walk through this lush landscape and notice that there are open garden plots.
Curious,
You go to investigate.
As you get closer to one,
It looks like the perfect space for you to lay down and rest on the earth.
And so you do.
When you lay down,
The earth holds you.
She supports you.
And you get a clear message to surrender to Mother Earth.
And you do.
You let go.
As you lay there letting go,
An ethereal part of yourself,
Perhaps a psychic part of yourself,
Begins to levitate upward from your physical frame until there is a mirror image of you hovering above your physical body.
A golden cord connects these two bodies together when your psychic self comes to kneel down beside your relaxed self.
Your body that is laying on the ground,
Held by the earth,
Begins to morph.
This body remains in the shape of your body,
But the top and inner layers turn into a garden bed.
Your psychic self begins to work on the soil of your body,
Both of your hands in the soil,
Mixing it,
Squeezing it through your fingers,
Pulling out any impurities that you find.
There is a compost bin next to your body,
And as you find impurities,
Regrets,
Or outdated stories,
Stored emotions,
Blockages,
Delusions,
Or limiting beliefs,
You symbolically pull them out and place them into the compost bin.
The bin is alive and quickly transforms these offerings into treasures.
You take pleasure in running your hands through your inner soil,
Pulling weeds out from the root,
The whole root.
With each run of your hands through this inner soil,
A different stored emotion or block is drudged up from under and released.
Sensations in the body change.
Imagery might erupt,
Evolve,
And dissolve.
All of the elements are at play here.
Earth,
Water,
Fire,
Air,
And ether.
You pull out every root that needs unearthing,
And once you are done,
You begin to smooth your inner soils to prepare for what's next.
Take your time until your soil.
Clean it out.
You look over to the compost bin where you have placed all of these life experiences to be alchemized by the earth and elements.
Very naturally,
Your hands dig into this nutrient-rich organic matter,
And you mush it around.
It has a beautiful aromatic presence that indicates transformation is complete,
And it is ready to fertilize your inner soils.
You begin to reintegrate this wisdom mix back into your body mind,
This time with a sense of wholeness that comes with deeply healing old patterns and renewal.
Once the soil is ready,
Your psychic self pauses with closed eyes.
One hand on each heart space.
You breathe in the clean,
Oxygen-rich air and allow yourself to imagine a fully healed,
Completely whole version of yourself.
You time travel into the future and harvest seeds from this future garden of wholeness,
Vitality,
And joy,
And then bring them back into this present moment.
Your psychic self places a few of these seeds under your tongue while planting the others into the inner body garden,
Laying ready and open.
Every time you plant a seed,
You bless that seed and wish for its termination.
You plant seeds of trust and security near your pelvis.
You plant seeds of creativity and fulfillment of needs in your low belly.
You plant seeds of discipline and willpower in the upper belly area.
You plant seeds of compassion and loving kindness in your heart space.
You plant the seeds of your most authentic expression in your throat.
You plant seeds of the highest vision at your brow center.
You plant seeds of liberation and freedom at the crown of your head.
You plant any other seeds anywhere you feel intuitively guided to plant them throughout your body,
Adding the wisdom mix from the compost bin where needed and watering the areas fleshly planted,
Blessing them to grow.
You tend to your inner garden with love.
As you begin to feel complete intending to your inner garden and trust all the seeds that are meant to blossom will begin to pat down and smooth out any rough edges.
Each stroke through the soil or sweep is done with great care.
And again,
You bless your inner garden.
As this planting season comes to completion,
Something starts to shift.
Your psychic self begins to levitate and hovers above the well tilled soil of your inner garden,
Ready for this renewal and rebirth.
You feel yourself floating here,
Two bodies connected through this golden cord.
And as you begin to silently repeat your sankalpa,
Your two bodies merge back into one whole body.
And as you land inside yourself once again,
Time stands still and you feel your whole body,
All of your bodies return to wholeness.
Your breath starts to deepen and widen in your body.
You feel the seeds planted in this purified body of yours and you're ready to explore into the world.
You feel your hands expand with your inhale and soften on your exhale.
You stretch your eyes from side to side and slowly begin to awaken as the practice of yoga nidra is now complete.
You feel all these integrated layers of self come together as you stretch big arms overhead,
Toes spread.
And then roll over to either side of your body into the fetal position,
Using your arms to cradle your head.
Bring your knees nice and close into your chest.
And with your eyes closed,
Lift yourself to your seat,
Allowing the back of your heart to lead the way,
Your head being the last to rise up.
And take as much time as you have available to sit here in this purified,
Soft,
New reality.
From here it is so simple to see what is important to you.
Where you would like to focus your attention and your energy.
And so before we close,
You can bring your palms to meet in front of your heart.
And set your new intention for how the rest of this day will go.
What do you want to bring into the world?
What type of energy do you want to share in every space you enter?
And how do you want to feel?
May your every thought,
Word,
And action be in support of the seeds you planted today.
Thank you so much for taking this time.
Namaste.
