Yoga Nidra To Support Your Sankalpa

Namaste.

This is Melissa.

Welcome to the practice of yoga nidra.

Please gather any props you wish to support you and allow yourself to get as comfortable as possible so that you won't need to move during the practice.

Making any final adjustments to the head,

Neck,

Shoulders,

Hips and legs so that you feel completely supported and at ease.

Closing down through the eyes or softening the gaze.

All there is to do now is listen.

There's nothing else required,

No effort needed.

You may drift in and out of hearing.

Trust that you will hear what you need and take what is meant for you today.

As your body comes into stillness,

Gently draw your attention to the heart center and begin to notice the breath.

The gentle expansion on the inhale and a gentle softening on the exhale.

The ep center and the flow.

Observing your heart space.

Notice if there are any emotions or desires here.

Just notice.

Perhaps you already know your sankalpa or perhaps a new sensation or fear or feeling has bubbled up for you today.

If you have your own sankalpa,

Please repeat it three times silently at this time.

If you do not have your own,

Perhaps for today,

You use the sankalpa.

My mind and heart are free and free.

Please repeat your sankalpa three times now.

Allow your attention now to float through your body,

Following the guidance of my voice.

Attention moving fluidly from one point to the next,

Creating a stream of awareness flowing through your body.

Drawing attention to the forehead,

Eyebrows,

Temples,

Eyes,

Right and left,

Eyes relaxed in their sockets.

Tip of the nose,

Cheeks,

Ears,

Right and left.

Ears relaxed and listening.

Lips,

Tongue,

Throat,

Collarbones,

Sternum,

Right side chest,

Shoulder,

Elbow,

Right wrist,

Hand,

Right thumb,

Pointer finger,

Middle finger,

Ring finger,

Pinky finger,

Back of the hand,

Elbow,

Underarm,

Right side chest,

Sternum,

Left side chest,

Shoulder,

Elbow,

Left wrist,

Hand,

Left thumb,

Pointer finger,

Middle finger,

Ring finger,

Pinky finger,

Back of the hand,

Elbow,

Underarm,

Left side chest,

Sternum,

Abdomen,

Navel,

Pelvis,

Right hip bone,

Knee,

Ankle,

Top of right foot,

Right big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

All five toes together,

Sole of right foot,

Heel,

Right calf muscle,

Right shin,

Right thigh,

Right hip bone,

Pelvis,

Left hip bone,

Knee,

Ankle,

Top of left foot,

Left big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

All five toes together,

Sole of the left foot,

Heel,

Left calf muscle,

Left shin,

Left thigh,

Left hip bone,

Pelvis,

Back of the pelvis,

Lower back,

Middle back,

Upper back,

The spine,

The whole spine,

Bottom to top,

Back of the head,

Crown of the head,

The whole body now as a unified field of sensation,

The whole body.

Attention returning to the natural breath without forcing or controlling it,

Just sensing,

Feeling,

Unforced,

Easy breath,

Natural breath in the body,

Sensing the M and the flow,

The rise and the fall,

Sensing the subtle pause at the top of the inhalation,

The subtle pause at the bottom of the exhalation as you welcome the breath,

Welcoming the mantra,

So hum,

Which translates roughly to I am,

Silently whispering so on the inhalation,

Silently whispering hum on the exhalation,

Inhale so,

Exhale hum,

So,

So,

Hum,

So,

Hum,

And continue on your own.

If your mind wanders,

Gently draw it back to the mantra and the breath.

Inhale so,

Exhale hum,

Exhale hum,

Releasing the focus from the breath,

Attention drifting back to the sternum now,

The center of your chest,

Your center,

Attention drifts to the right side of the chest,

Feel the right side chest,

Expanding,

Relaxing with the breath,

Right side chest.

Allow time now for your attention to drift to the left side of the chest.

Feel the left side chest expanding,

Relaxing with the breath,

Left side chest,

Allowing attention to slowly drift back and forth from right side to left,

Taking your time,

Experience right side fully,

Feel the right side,

Then allow time for attention to shift across the center,

Experience left side fully,

Feel the left side,

Attention floating back and forth from right to left,

Left to right,

Experiencing each side fully before floating back,

Right,

Left,

Left,

Right.

Now feel both the right and left sides of the chest at the same time,

Right and left together,

Noticing sensation in the whole chest,

The heart center,

Attention resting in the heart center.

From the heart center,

Your awareness drifts up to the dark space behind your eyelids.

Notice any lightness or darkness beyond the eyelids,

Attention resting lightly here,

Allowing images to come and go,

Watching with detached awareness,

Bringing to mind the image of a puffy white cloud,

A gently flowing stream,

Sunlight streaming through treetops,

Foggy morning,

Wind swept grass field,

A bouquet of wildflowers,

Garden gate,

A beautiful garden path.

Imagine yourself standing at the open gate to this beautiful garden path.

Notice the sights all around you as you enter the garden.

Following the path,

Notice the colors in the garden.

Noticing what types of plants are in the garden around you.

Noticing the path beneath your feet,

The texture of the ground.

Taking a deep breath in,

You notice the aromas in the air,

The smells of all the different types of plants and flowers mingling to create a unique,

Lovely blend for you to enjoy.

You can take a deep breath in,

You continue to slowly meander along the garden path,

Taking in your surroundings,

Savoring every sight and smell.

Occasionally,

Reaching out to touch a leaf or a petal,

Noticing how each one feels between your fingers,

Not to disturb the plants.

As you wander,

You become more and more at ease in this beautiful garden,

As though each and every plant was placed exactly there for you,

For your enjoyment.

Eventually,

You come across a small pond.

The water is still and clear.

You approach the edge of the pond and sit near the edge,

Gazing into the water.

Upon the still surface of the pond,

You see a reflection gazing back at you.

You sit silently here,

Gazing upon your reflection as you fall easily into a deep state of meditation.

As you sit here with yourself,

Your attention draws gently back to your heart center.

Attention resting lightly here,

Abiding here deep within yourself,

Resting back into awareness,

Resting deeply,

Spacious awareness.

Simply resting.

Bringing your sync alpha back to mind.

Feel your sync alpha.

Feel what is in your heart space.

Feel your sync alpha with every fiber of your being.

Allow your sync alpha to reside deep within your heart space.

You may wish to silently repeat your sync alpha at this time.

But perhaps for today,

You simply feel your sync alpha.

Let the felt sense of your sync alpha radiate throughout your body.

Your attention still resting within the heart space.

Notice any emotional tones present here.

Notice any sensations or emotions.

Slowly you begin to become aware once again of your surroundings.

Drawing your attention back to your physical body.

Become aware of all of the contact points between your body and the surface you're resting on.

The back of your head,

Your shoulders,

Arms,

Hands,

Back.

Become aware of your hips touching down your legs and where your feet contact the surface.

Gently draw your attention back to your natural breath.

Noticing the unforced easy breath.

Simply witnessing natural breath in the body.

Perhaps bringing back our so hum mantra for a few breath cycles.

Inhale,

So exhale,

Hum.

So so hum.

When you're ready,

Begin to deepen the breath,

Taking a deep breath in through the nose and exhaling through the mouth.

And again in through the nose and out through the mouth.

Slowly waking the body a little more with each inhale breath.

In your own time,

Start to bring movement back to the body a little at a time.

Fingers,

Toes,

Gentle movements of the head and the neck.

Perhaps on an inhale,

Taking a big stretch,

However feels right to your body,

Allowing for any wiggles or movements that feel good.

Maybe walking your feet in so the knees are bent,

Maybe rocking them to side to side or hugging them into your chest,

Or any other movement that feels right.

And finding your way onto your favorite side,

Using your bottom arm as a pillow and pausing here for a few moments,

Allowing yourself to come fully back into this moment.

When you're ready,

Using your hands to help press you up to a seated posture of your choice.

And once seated,

Bringing palms together in front of the chest,

Softly closing your eyes.

Take a few breaths here,

Just noticing how you feel.

Observing what you feel in your heart space once again.

Any residual effects of our nidra practice.

Perhaps a new desire made itself known today.

Perhaps your current sankalpa became a little more clear.

Please know that you may revisit this nidra anytime you wish to revisit your sankalpa or wish to journey inwards to find your sankalpa.

Thank you for practicing yoga nidra with me.

Namaste.