Hello rest sister,
It's time to be good to yourself.
Daring to rest starts now.
In this practice we are building a mind-body connection to improve your ability to rise into the woman you are destined to be.
This is a place to cultivate a relationship with embodied rest,
Free from fear,
Worry and any attachment to the labels that somehow landed on you.
You are invited to lie down,
Beginning with the palms of your hands resting on your heart center.
This is your time and space with nothing to do and nowhere to be.
Your legs can fall gently out to the sides with an outward rotation of your feet,
Heels preferably wider than your hips.
Have a nice elongated spine,
Allowing your forehead to be slightly above the level of your chin.
Give yourself permission to rest,
Removing yourself from the busyness of your outside world to the peace residing deep inside.
Let the cares and worries from the day flow out of you.
This is a time to rest and restore the many dimensions of yourself.
You are fully supported here.
Time to rest,
Time to heal,
Time to restore,
Time to rise.
Notice the sensations of your body with your palms on the heart holding yourself tenderly.
Breathe naturally in and out,
Connecting with your heart with every breath and now if it feels right you can release your hands and place them gently by your sides with your palms facing up or if you prefer you can leave them over your heart center.
It's time to call on the words of Octavia Rahim.
This is preparing you for what you asked for.
Walking the road to your dream prepares you to arrive at it,
To live it,
To love it,
To know how to greet it,
To thrive within it.
If you do not walk through the valley you do not cultivate the capacity to make it to the peak.
As you learn to be with your grief you limit your access to joy.
If you cannot face your grief you limit your access to joy.
Grief and joy are sacred twins.
You are being stripped away to your wholeness.
The layers and baggage that you are shedding may feel like you are falling apart and shattering into pieces but those pieces weren't yours.
The things falling away never belonged to you.
Let it all fall.
It's time to repeat your intention.
If you have your own intention repeat it to yourself three times.
If not the invitation is to perhaps use one of these.
I return to a place of wholeness or I rise beyond all self-imposed and societal limitations.
When ready repeat your intention three times.
You can say it silently to yourself or out loud.
Throughout yoga nidra you are invited to follow my voice but if at any time you do not wish to follow an instruction you can simply stop and return to my voice when you feel ready.
As much as possible the invitation is to have a trace of awareness throughout yoga nidra but if you fall asleep then sleep is what you needed today.
Allow yourself to rest deeply.
We begin with sensing the body.
When you hear a body part named aim to notice the sensation of that body part.
If that's not possible for you then try visualizing the body part or repeat the name of it to yourself.
Starting with the right foot,
Left foot,
Both feet,
Right ankle,
Left ankle,
Both ankles,
Right knee,
Left knee,
Both knees,
Right thigh,
Left thigh,
Both thighs,
Right hip,
Left hip,
Both hips,
Center of the pubic bone,
Right side of the torso,
Left side of the torso,
The whole torso,
The right hand,
Left hand,
Both hands,
Right wrist,
Left wrist,
Both wrists,
Right arm,
Left arm,
Both arms,
Right shoulder,
Left shoulder,
Both shoulders,
The whole neck,
Right side of the jaw,
Left side of the jaw,
The whole jaw,
Right cheek,
Left cheek,
Both cheeks,
Upper lip,
Lower lip,
Both lips,
Right ear,
Left ear,
Both ears,
Right nostril,
Left nostril,
The whole nose,
Right eye,
Left eye,
Both eyes,
Right eyebrow,
Left eyebrow,
The space between the eyebrows,
Right side of the forehead,
Left side of the forehead,
Middle of the forehead,
Crown of the head,
Back of the head,
Upper back,
Middle back,
Lower back,
The buttocks,
Back of the right leg,
Back of the left leg,
Back of both legs,
The heel of the right foot,
The heel of the left foot,
Both heels,
Top of the right foot,
Top of the left foot,
Right toes,
Left toes,
All toes.
Now feel your whole body,
The whole body,
Awareness of the whole body,
Notice sensations in the whole body,
Direct your attention towards your breath,
Observe the natural rhythm of your breath within your body,
Start to enhance the depth of your breath and while deepening the breath take note of the gentle rise of your belly on the inhale and as you exhale observe the belly and chest naturally drawing inward,
As you inhale recognize the flow of your breath in,
Exhale acknowledge and release all tension,
Introduce a slightly extended breath,
Extending both the in and out of your breath,
Allow a sense of relaxation to accompany each exhale,
Take a moment to release any residual tension,
As your breath returns to its natural pattern embrace the stillness that envelopes you,
Further softening every part of your body,
Take a moment to fully immerse yourself in this sensation,
The entirety of your body is now in a state of gentle softness.
Soft,
Shift your focus to a time where your heart felt open and loved,
Perhaps it was a time spent with a cherished person or beloved pet,
Immerse yourself in the memory of that experience when your heart felt expansively open,
Engage all your senses in the recollection of when your heart felt open,
Visualize or intuitively sense the emotions of having an open heart,
Taking note of any fragrances,
Tastes or sounds associated with this feeling,
Connecting with a state of open-heartedness and now allowing the specific memory to fade,
Yet leaving behind the sensation of the open heart,
Sense of vital life force pulsating through the entire heart,
Purifying and balancing this area,
You are seeing luminous energy vibrating at your heart,
Life force pulsating at your entire heart,
Feel this,
Here in this space you are free to create,
There is a light-heartedness and playful energy around what you create,
You are spirited and energized,
There is a sense of grace and ease surrounding you,
You are united with the world around you as you create,
You are creating and at one with the cosmos,
Take a moment to rest here and receive the vitality of an open heart,
Your subconscious mind is now free to receive your deepest heartfelt intention,
I return to a place of wholeness or I rise above all self-imposed and societal limitations,
Repeating your own intention three times,
Let the intention be felt throughout your body,
Let it be felt deep into your bones and now sense or imagine a council of women,
Welcome them,
Notice them,
Notice who arrives,
They bring you a gift,
A gift to open your heart even more,
Sense or imagine this gift,
Your council of women can either stay or go as you begin to breathe with awareness in and out of your heart,
Keep breathing with your intention here and now welcome the soul whisper in the form of a creative insight,
If it's useful for you,
You might ask what message does my heart need to share with me today,
Taking a moment to listen and noticing how that soul whisper feels in your body and if it's useful for you today,
Try to welcome in the opposite emotion,
If it's useful welcome in an opposite feeling and notice how that feels and if you didn't receive a soul whisper today then that's okay,
Trust that it will arrive when ready,
A rested woman is guided by her heart to create transformative soulful work that brings peace and healing,
Her spacious heart holds all,
Her loving heart holds all,
I am a well-rested woman.
If you are off to sleep,
Drop deeper into your sleep in 10,
9,
8,
7,
6,
5,
4,
3,
2,
1,
Sweet dreams and if you are waking up,
Bring your hands to your heart and hold them at your heart center,
Notice how this feels,
Then slowly begin to tap your heart with the tips of your index and middle fingers,
Awakening your heart ever so gently,
Tapping at your heart and when it feels right,
Begin tapping other parts of your body,
Waking your body up slowly and gently through tapping,
Slowly begin to move your body and stretch in a way that feels right for you today and when you are ready,
Open your eyes and come back,
This completes the yoga nidra,
Be good to yourself,
Rest sister.
