Hello and welcome to Yoga Nidra session.
My name is Jana Romer and it is such a pleasure and honor to be here with you today.
The practice I will guide here today is titled Allow Yourself.
To get yourself set up for this practice you'll want to go to a space where you can lay down on your back.
You might want to have a pillow,
A bolster,
An eye mask.
And turn your lights down low When we work with the chemical body,
You want to have the lights down low because it signals melatonin.
Or an eye mask can do the same.
And melatonin is an important chemical to set you up for all the rest of the healing chemicals to come.
As you get yourself settled,
Ensure that your room is safe and that you won't be interrupted.
And I want to remind you that you've got nowhere to go and nothing to do.
But B.
Here.
Lay yourself down on your back.
Arms by your side and legs outstretched.
You can allow your palms to face up or slightly into your body.
Your toes can fall out to either side.
Begin by cycling a.
.
.
Long deep breath all the way into your belly.
And let this one go out through your mouth.
As you breathe deeply into your body,
Notice the sounds in your environment.
Let your ears move from the traffic or the birds or the kids in the other room,
Whatever it is.
And allow that to be a reminder that you're here in the practice.
Cycle another big breath all the way into your body,
Filling your belly and softening your pelvic floor.
And as you exhale,
If you haven't already done so,
Close your eyes.
One last generous breath in and out.
This time as you exhale,
Give in to the forces of gravity.
And allow yourself to be held and cradled by our sweet Mother Earth.
And then gently bring your lips to close and rest the tip of your tongue.
And your upper palate right behind your upper teeth.
Feel the sensation of breath coming through your nose.
And allow your breath to become effortless.
Observe any sensations Any shifting awareness.
And give yourself a moment.
To allow yourself.
To just be.
You've got nowhere to go.
And nothing to do.
But be.
.
.
Here.
Allow all that you are be here.
With a generous expression.
Of presence.
And you give thanks for the opportunity.
And allow the feeling of gratitude to grow.
Until you feel gratitude swelling inside of you.
And it's here we begin the practice.
Of yoga nidra you Take a moment to welcome yourself.
Really welcome yourself here.
Begin to listen for an intention to arise from within.
If you have a Sankalpa,
You can use that here.
You transform this intention into a short sentence.
That begins with the pronoun I And what follows is in positive language.
In the present moment.
I am.
For example.
If nothing is arising,
Feel free to say,
I am.
Loving awareness.
You repeat your intention three times with your whole heart.
And as you feel complete repeating your intention,
Move your felt sense of awareness.
To the back of your heart Every time I name a body part.
You'll move awareness to that body part.
From your heart.
Travel to your brow center.
And from your brow center,
Catch your next inhale and travel felt awareness to the space between your ears.
And as you exhale,
Travel awareness back to your brow center.
And draw this pathway from brow center to midbrain and midbrain to brow center.
And then travel back to your heart.
Bring a felt sense of awareness to your right temple.
And back to your heart.
To your right cheek.
And back to your heart.
To your right shoulder and back to your heart.
Travel that awareness to the outer curvature of your right ribs.
And back to your heart.
Your right thigh.
To the heart.
And your right ankle.
To your heart.
Feel the whole entire right side of your body now.
Whole right side.
From your heart.
To all those points.
Pull right side.
Then move to your left ankle.
Feel the awareness.
Feel your left ankle.
And then return to your heart.
Your left thigh.
And back to your heart.
The outer left ribs.
Back to your heart.
Left shoulder.
And return to your heart.
Left cheek And back to your heart.
Left temple.
Return to the heart.
And the midbrain,
The space between your ears.
And then feel the entire left side of your body.
Your whole left side.
From your heart.
Out to all sides,
All points to the left.
Travel from your midbrain back to your heart.
And then back to your brow center.
And feel your whole entire body simultaneously.
Feel your whole body now.
Feel into the space behind you.
Down into the earth.
Peel into the space.
Above you.
Into the sky.
Allow yourself to feel the heaviness.
Of your being.
As you feel into the earth again.
Feel into the space below you again into the earth.
And notice any heaviness.
Allow yourself to feel heavy.
Let that heaviness go.
As you begin to again feel into the space above you.
And allow yourself to feel lightness.
Effervescent lightness.
As you connect to the space above.
Come back to neutral in the center and then feel all the way out to the right.
Like six feet outside of your body.
And shift and feel all the way out to the left.
And again,
Like six feet outside of your body.
Make your way back into your heart and then feel out beyond the soles of your feet.
And feel it out beyond the crown of your head.
And then as you come back into your heart,
Allow yourself to feel in all directions simultaneously.
So that you're building this orbital awareness of all directions all around you.
You can spend time.
Exploring.
Always.
Orbital awareness.
You at the center of the orb.
As you situate yourself at the center of this orb,
Begin to pendulate between expansion.
Expanded spacious awareness.
And contraction.
Super contracted,
Tiny little spot in the tiny space of your heart.
And in your own time and in your own way,
Allow your awareness to expand.
And contract Next time you move into the energy of expansion.
Feel up,
Almost as if.
.
.
It's water evaporating towards the sun.
Upward flow.
Which is then met with a downward flow,
Like the rain is pouring down on you.
And then pendulate between this rise of energy.
In this fall of energy.
And as the life force,
The energy rises,
And falls back down towards you.
Imagine this purification taking place,
Clearing.
Sweeping.
Cleansing.
And as you rise,
Some things just evaporate.
And as you fall,
Some things are just given back.
To the earth.
Until you find yourself somewhere in the middle.
In this feeling of lightness,
Almost as if you are floating.
And you feel your whole entire body coming together in this beautiful glowing light.
Every natural effortless breath coming and going.
Is a purification process.
As it sweeps into your body,
You're being flood with the most.
Incredibly pure oxygen.
And as you're exhaling,
You're releasing any toxins or anything that you're ready to let go of.
And as you're doing so,
Your body begins to gently rearrange itself in the sweetest softest.
Subtle.
Reconfiguration.
Of your pranic line.
Your energy centers.
The flow of your life force.
And all of it comes into alignment with that flash of light.
That's been with you from the moment.
Of conception.
Nothing to do,
Nowhere to go but witness.
This realignment with Source.
Self.
This inner genius.
Your inner healer.
And in this spacious awareness.
You practice the arts.
Of allowing.
You allow whatever arises.
To arise.
All welcome.
And slowly,
Slowly.
Make your way.
Of the base.
Of your heart And if possible.
.
.
To bring awe and wonder.
Her gratitude to this moment.
And bring back your intention.
Repeating it again,
Three,
Time.
Welcome yourself here now.
As you feel your whole entire body all together.
As the practice of yoga nidra is now complete.
You can slowly begin to deepen your breath.
And bring the tiniest movements into your body.
Maybe your tongue.
A little ripple in your spine.
A twist of your wrist or toes.
And if a spontaneous primal stretch wants to unfurl,
Let it happen.
Mmm.
And eventually roll over to one side or the other.
As you come into the fetal position,
Where your knees come nice and close to your chest.
And turn your heart to the earth.
Give yourself a sweet hug.
Before rising back to your seat.
As you come to your seat,
Keep your eyes closed.
Feel your body.
In your presence.
In your heart,
In your mind.
And if you enjoy what you feel here and would like to visit this feeling more often,
Sit up a little taller.
And give a quiet nod of respect to the inner genius.
Thank you.
You can bring your palms together.
Thank yourself for practicing.
Thank you for practicing,
For joining me here today.
