Welcome to this somatic yoga nidra practice designed to enhance your awareness that exists between the unconscious and the physical body.
Take a moment to find a comfortable position and lay down on your back.
Let your body become relaxed as you stretch out left to right and then gently close your eyes and once you're here your eyes are closed we'll take a deep breath in through the nose and let it out through the mouth.
You can do that again drawing in a long slow breath and then letting it spill out and last big inhale filling into the belly expanding in all four directions opening across the rib cage east-west and the gentle dropping of your belly as the breath falls out of an open mouth an audible sigh released.
We'll begin by directing your attention all the way down to your toes.
Sense any sensation or tension in this area and then as you become aware of them let them go with each exhale.
Slowly start to travel awareness up through your feet,
Ankles,
Calves,
Noticing any sensation and allowing them to just be as they are,
To just be without attaching judgment,
A story,
Without feeling like there's a reaction or a call to action that's necessary.
With your eyes softly closed continue the scanning of your awareness upward through your body moving past your knees through your thighs into your hips and feeling the gentle rise and fall of your abdomen with each breath.
Seize this opportunity to bring awareness to your lower back.
Take all attention to your lower back.
Notice any sensations or any areas that may still be holding on.
Use the symbolic quality of the breath cycle,
The exhale to release any tension that may be lingering in these areas.
Each exhale starting to soften any tension.
Once you've scanned your whole body from the toes,
The soles of your feet,
All the way to the crown of your head and the tips of your fingers.
Each area becoming softer,
Heavier and at the same time lighter.
Bringing your attention now to your breath and begin the observation of the natural cycle and rhythm of your breath.
No need to change it or attempt to perfect it.
To become witness of what is within the breath body.
Awareness of the temperature of the cool inhale as it passes into the nose,
Across the nostrils,
To the back of the throat and how the temperature changes into the lungs.
And as the lungs release the breath,
The breath comes out warmer.
Becoming more aware of the temperature of your breath as you breathe.
Now bring to mind a positive intention,
An affirmation known as sankalpa,
A heart vow related to connecting your unconscious and physical body.
Formulate this intention in the present tense as if it's already happening and repeat it to yourself silently three times.
This affirmation could sound like I am deeply held and loved.
I am safe and soft.
I am free and disciplined.
I am worthy.
Three times use opportunity to drop a seed of sankalpa into the potent possibility that is existing within your physical body,
The subconscious mind right now.
Gently now move your awareness to your hands and your arms.
Noticing any sensation,
Perhaps a tingling or warmth and letting go of any tension using the exhalation of your breath.
Scan your neck,
Shoulders,
Throat,
Releasing any held tension,
Letting go of any held tightness.
Moving to your face and to the crown of your head,
Feel the relaxation pull and spread through your body as you become more aware of present time,
More embodied in the physical,
More connected through the heart.
Imagine now a pendulum that is swinging back and forth,
Back and forth,
Each opposite end relaxation and tension.
From tension to relaxation,
Feeling with each breath this pendulum motion within your body.
Embrace both the tension and the relaxation,
Knowing that both are part of your experience.
Tension.
Relaxation.
Tension.
Relaxation.
Now gently explore the space between your unconscious mind and your physical body.
Visualize a bridge connecting these two aspects of yourself.
What does this bridge look like and how does it feel to walk across it from what is conscious to what is unconscious?
Create an inner visual of a bridge connecting your conscious to unconscious mind.
Return your focus to your breath as you inhale.
Imagine drawing in awareness from the unconscious mind and as you exhale,
Let this awareness flow into every cell of your physical body.
Feel the harmony and integration between these two aspects of yourself.
Take a few moments to reflect on the journey you've undergone during this somatic yoga practice.
Know that you can return to this space of awareness and clarity any time you wish.
As you slowly bring your awareness back to the present moment,
Begin by wiggling your fingers,
Your toes,
Releasing,
Energizing the joints,
The narrowings of the body.
And when you're ready,
Gently begin to open your eyes.
This practice is now complete.
Namaste.
