Welcome to Nale Yoga I'm Ruthie Eisenberg and I'm glad to be here with you today Now let's get started I invite you to find a comfortable spot where you can lie down safely ensuring that you have all the necessary supports you need like pillow and blanket Align your spine so that your body is straight from head to toe Allow your feet to naturally fall apart,
The toes rotating outwards Rest your arms gently by your sides with the palms of the hands facing the sky Tilt your forehead slightly forward to elongate the back of the neck Seek symmetry and stability in your posture and make any adjustments that you need for your comfort Complete symmetry and stability This practice connects to the air and fire elements to guide you towards accessing the storehouse of unlimited boundless healing light that is always available to you The flames of the fire reflect our ethereal striving souls and the warmth of the fire can allow the body to relax,
Repair and return to the knowing that has been lost within but has been there within you all along During the practice of Yoga Nidra,
You take a break from doing and enter a state of being here Rav Benji Elson says in his book Dance of the Omer The stance of the mystic is Hineni,
Here I am,
Fully in whatever happens To be fully here,
To be fully present requires that at every moment you are willing to be surprised and radically amazed During this practice,
You are invited to be fully present for yourself and willing to be surprised and amazed as you generate warm healing energy from within by following the currents of your breath through their subtle channels Follow whatever arises during this practice with curiosity and acceptance Remember that you are the medicine for you Simply listen to my voice as your guide and if your mind begins to wander just remember that my voice is here for you like the flame of a candle to help you realign your focus and guide you towards your own light The practice of Yoga Nidra begins now Feel the surface beneath you Tune in to the subtle vibrations of the air surrounding you and direct awareness to your breath simply following its natural route With each inhale,
Sense the air descending into your belly and as you exhale,
Feel the breath rising up from the belly up to your head Down to your belly and up to your head Visualize a molten red sunset over the ocean A great rising fire descending into the water Draw your gaze inward and upward to the space behind your brows,
The third eye From here,
Bring to mind your I AM healing intention for today's practice This is your Kavana in Hebrew or Sankalpa in Sanskrit Your intention is the spark that kindles your most heartfelt resolve,
Quest or prayer It should be positive,
Concise and in the present tense If you're unsure of what intention to set,
Consider trying out some of these phrases for general ideas I am healthy in my body and mind I am healing I am light I am fully present I am willing to be surprised and radically amazed Or simply,
I am here.
Hineni Now say your intention to yourself three times in the present tense with feeling I AM Your intention has been kindled.
See how it grows with time and nurturance For now,
You can let it go and return awareness to your breath,
Just following its natural pattern Just breathe into the space around the navel center as we begin the rotation of consciousness We're going to bring awareness to different parts of the body in rapid succession Repeat each part I say in your mind and at the same time,
Feel it in your body Make sure to stay awake here but there's no need to concentrate too intently Bring awareness to the right hand thumb Second finger Third Fourth Fifth Sixth Seventh Eighth Ninth Tenth Eleventh And descending to the right side body The right hip Right thigh The kneecap The lower leg The ankle The heel The sole of the right foot The top of the foot All five toes on the right foot The entire right leg Bring awareness to the left hand thumb Left hand thumb Second finger Third Fourth Fifth The palm of the hand The back of the hand The wrist The lower arm The upper arm The entire left arm The left shoulder Curving around to the armpit The left side body The left hip The left thigh The kneecap The lower left leg The ankle The heel The sole of the left foot The top of the foot All five toes on the left foot Now bring awareness to the top of the head Narrowing down to the forehead The right eyebrow The left eyebrow The space between the brows The right eyelid The left eyelid The right eye The left eye The right ear The left ear The right cheek The left cheek The nose The upper lip The lower lip The chin The throat The right chest The left chest The middle of the chest The abdomen The navel The pelvic region And now the back Become aware of the right shoulder blade The left shoulder blade The curve of the spine The spine The upper back The mid back The lower back And the glutes And now the whole back all together Now the whole back of the body From head to heel Now the whole front of the body From forehead to toes Now just the right side of the body Now just the left side of the body Now just the head And now the whole body together The whole body all together Sense the whole body together And now become aware of your body as if it's a hollow shell filled with etheric space Completely hollow space From here,
Bring awareness to the navel center and feel subtle waves of heat radiating out in concentric circles As you inhale,
The concentric circles of heat expand And as you exhale,
They contract the fire back to the navel center From the navel center,
Let the heat wave rise to the base of the neck on the inhale And return it to the navel center on the exhale On your next inhale,
Send the wave of heat from the navel to the pelvic floor And exhale it back to the navel From here,
Feel the waves radiating to the sides of the abdomen on the inhale And on the exhale,
Contracting back to the navel center And now send the wave of heat from the navel up to the head on your inhale Exhale,
Let it descend down the arms and legs circling back to the navel center Let the concentric circles of heat expand outwards consolidating into one seamless flow into every cell of your body And on the exhale,
Contracting the fire back to the navel center where it originated With every inhale,
Breathe every cell of your body in this healing vital energy Every cell immersed in warm healing energy Just expanding and contracting this healing energy We will now transition to awakening the center of your higher consciousness And the storehouse of your healing potential And now direct your awareness to the right side of the pelvic floor As we move awareness upward and downward in the shape of a helix Now imagine a thread of light starting from the right side of the pelvic floor Inhale here,
And on your exhale,
Ascend your awareness to the right side of the sacrum Inhale,
Connecting to the left side of the sacrum And exhale,
Ascending to the left side of the navel center Inhale,
Crossing over to the right side of the navel center And exhale,
Into the right side of the chest Inhale,
Crossing over to the left side of the chest And exhale from here,
Into the left side of the throat Inhale,
Crossing over to the right side of the throat And exhale up to the right side of the third eye space behind the brow Inhale,
To the left side of the third eye space And exhale down to the left side of the throat Inhale,
To the right side of the throat And exhale from here,
To the right side of the heart space Inhale,
To the left side of the heart space And exhale here,
Descending down to the left side of the navel center Inhale,
Crossing over to the right side of the navel center And exhale to the right side of the sacrum Inhale,
To the left side of the sacrum And exhale to complete the circuit at the left side of the pelvic floor Visualize the entire helix shaped circuit in your mind's eye And feel how the warmth and brightness of this energetic helix affects you And now return your awareness back to the breath Breathing by way of ujjayi,
By gently constricting the air in the back of the throat To make a slight ocean sound when you inhale and exhale Continue this form of audible breathing And now bring to mind an image of the part of your body that you would like to receive healing On your next oceanic inhale,
Visualize a spray of white light shooting out from the third eye space Flooding the target area with Hashem's healing life force energy Exhale,
Relax and return only the breath back to the third eye space Leaving the white light energy at the healing site On the inhale,
Visualize a spray of white light shooting out from the third eye space Flooding the target area with healing life force energy And on the exhale,
Relax and only the breath returns back to the third eye space Leaving the energy where you placed it at the site of healing Repeat this till you feel that a sufficient amount of healing energy has been delivered Just keep going at your own pace and rhythm Wherever you are,
We will now shift the practice to a breathing immersion to clear the slate Return your awareness back to the third eye space Inhale the ocean breath,
Directing a wide wave of energy through your whole body Purifying every cell all the way to the fingers and toes And on the exhale,
Return awareness back to the third eye Once again,
Inhale the ocean breath,
Directing a wide wave of energy through your entire body Imagining purifying every cell all the way down to your fingers and toes And on the exhale,
Returning back to the third eye space Repeat this 11 times or until you're feeling completely clear at your own pace and rhythm And now return any remaining energy back down the spinal helix to the navel center Inhale deeply and on your next exhale,
Curve down from the third eye to the throat Around the heart and end at the navel center Let's now return to your intention,
Your Kavana or Sankalpa that you ignited at the beginning of the practice Repeat your I AM intention three times with feeling and let it absorb into your being with warmth and light I AM And now it's time to extrovert the senses and return back to your waking state Scan your body from the top of the head to the tips of the toes and notice how you're feeling at this time Perceive the surface beneath you,
The weight of the clothes or blanket around you The position of your body Start becoming aware of your surroundings,
Visualizing the room that you're in Noticing the sounds around you And take a moment here to integrate this practice Allowing it to settle into your consciousness like the embers of a great fire landing into the earth And now start bringing back some small movements to your fingers and toes Slowly,
Gradually returning to your whole body Gradually waking up,
Waking up,
Taking all the time that you need And when you're sure that you're wide awake,
You can open your eyes Einadmilvado,
Einadmilvado,
Einadmilvado The practice of Yoganidra is now complete
