Come to lay in a comfortable position.
Arms by your side,
Palms face up.
Keep hip width apart or wider.
Settling into this space and time,
Closing the eyes.
Making any final adjustments to support yourself to move into a space of deep self inquiry.
Solve to stay awake and alert.
Bring to mind a place where you feel totally and completely safe,
Secure,
And comfortable.
This could be a place you've been to before,
Or a place you can imagine now.
Allow this safe and sacred space of inner safety and comfort to come completely into your awareness.
Noticing what objects or people are around you.
Noticing what you see,
Hear,
Feel,
Smell,
And taste.
Know that you can return here at any time during your practice of Yoga Nidra,
Or throughout your day whenever you need a few moments of feeling safe,
Secure,
And comfortable.
Begin to draw your awareness to different parts of the body as I name it.
Noticing without comment or judgment.
All ten toes,
Both ankles,
Both knees,
The pelvis,
The belly,
The chest,
Both shoulders,
Both elbows,
Both wrists,
All ten fingers,
The throat,
The chin,
The entire face,
The head,
The back of the head,
The shoulder blades,
The spine,
The glutes,
The hamstrings,
The calves,
The heels,
And the soles of the feet.
Feel the entire body from the top of the head to the tips of the toes,
Resting in stillness.
Bring your awareness to the body breathing itself.
On your next inhale,
Breathe in through the right nostril,
Exhaling through the right nostril and through the right side of the body.
Breathing through the right side of the body and the right nostril,
Exhaling right nostril and right side of the body.
Continue breathing through the right side of the body,
Through the right nostril,
Arm,
Torso,
Leg,
Staying present to sensation on the right side of the body.
Breathing through the right side of the body.
At the top of your next inhale,
Cross over and exhale through the left nostril and left side of the body.
Continuing to inhale and exhale through the left nostril and left body.
Breathing sensation throughout the left torso,
Arm,
Leg.
Staying present with the left side of the body.
Breathing through the left side of the body.
At the top of your next inhale through the left nostril,
Cross over and exhale through the right.
And continue to cross back and forth at the top of the inhale.
Inhaling right,
Exhaling left.
Inhaling left.
Exhaling right.
Exhaling one side,
Exhaling to the other.
Feel yourself and your awareness flowing from one side to the other.
Now allowing both sides,
All of the breath,
All of the sensation to join together.
Breathing and breathing the entire body simultaneously.
Bring your attention now to the root chakra,
Located at the base of the spine.
Feelings feeling grounded and safe,
Secure,
Relaxed,
At ease,
Supported.
Notice where these sensations manifest in the body.
Locate their opposites.
Where do you feel ungrounded?
In what ways are you afraid?
Insecure?
Notice where these sensations manifest in the body.
Come back to feeling safe and secure.
Welcome the two opposites.
Taking a few moments to go back and forth.
Bring your awareness to the sacral chakra,
Just below the navel.
Experience feeling potent,
Vital,
Luminous,
Full of creative energy.
Understanding when and where these sensations are present.
Locate the opposites,
Where and when do you feel shame,
Guilt,
Or exhaustion?
Notice how this manifests for you.
Return to feeling potent,
Vital,
Fully alive.
And welcome in both opposites at the same time.
Going back and forth,
What do you notice?
Bring your total awareness to the solar plexus chakra,
Just above the navel.
Experience yourself feeling powerful,
Connected,
Full of energy,
With clear boundaries set for yourself and others.
Locate the opposites,
Where and when you feel disconnected,
Powerless,
Weak and helpless.
Notice what that looks like in your body and mind.
Hold both opposites in your awareness at the same time and observe.
Bring your awareness now to the heart chakra at your heart center.
And experience feeling open,
Compassionate,
And loving.
Feeling and receiving a deep sense of love and light.
And noticing where these feelings reside in the body.
Locate their opposites.
When do you feel contracted or have judgment towards yourself or others?
Notice when and where these feelings are present.
Return to feeling loving,
Compassionate,
Open and accepting.
And go back and forth between this pair of opposites.
Holding them both at once.
Bring your attention to the throat chakra.
Experience feeling authentic,
Honest,
Congruent.
Feeling confident and expressive.
Locate the opposite,
When and where you may feel inauthentic,
Dishonest,
Hiding,
Unable to speak your truth.
Return back to feeling authentic,
Honest,
Confident.
And hold both opposites at the same time.
Going back and forth between the two.
Observing.
Bring your attention to the third eye chakra,
The space between the eyebrows.
Experience feeling clear,
Intuitive,
And open.
When you are able to see and understand things just as they are.
And the opposite,
When you feel confused,
Lost,
Bewildered,
Not knowing where you are or what's going on.
Come back to feeling clear,
Open,
And intuitive.
Hold both opposites at once.
Now draw your awareness to the crown chakra at the top of the head.
Experience feeling free,
Spacious,
And unlimited.
In balance and harmony with all that is around you.
At one with life,
Welcoming it just as it is with open arms and open heart.
Create the opposite,
Where you feel constricted,
Bound up,
Contracted,
And closed.
Out of harmony and balance.
And again,
Feeling in harmony with yourself and with life,
Open and spacious.
And hold both opposites at the same time.
Bring to your awareness a belief you hold as truth about yourself.
Perhaps a core belief,
Or a thought you often find occupying your mind.
As you witness this belief,
Notice where you feel it in the body,
Where it activates.
Realizing and allowing any emotion,
Feeling,
Or physical sensation that accompanies this belief.
Notice without changing.
Notice if there is any self judgment present.
Now find the opposite of this belief.
If this belief were no longer true,
What would be?
Notice any emotions,
Sensations,
Or images that are present.
Allow yourself to explore shifting back and forth between these two opposites.
Feel each completely and wholly.
Give it time.
Give it breath.
Breathing slowly.
Experiencing and noticing everything,
Emotions,
Thoughts,
Tensions,
Opportunities.
Bring both opposites to the present simultaneously and observe.
Invite into your awareness a feeling of joy and pleasure.
Perhaps bringing to your awareness a memory that evokes a feeling of happiness and joy.
Setting aside the memory and experiencing just the purity of joy itself.
Feeling the joy building in the heart center.
Feeling the entire body light up with joy.
Feeling it spread to each and every cell of your body.
Feeling pure joy as liquid sensation pouring throughout your entire body.
Feeling every cell vibrating with joy.
Bring your awareness to the space between the eyebrows where your intentions,
Affirmations,
And prayers are recognized and actualized.
Bring your intention from the beginning of the practice back to your awareness and repeat it three times,
Then holding it with deep conviction and faith.
And now begin to become aware of the physical body,
Sensing the room around you.
Slowly taking your time to observe the feeling of beginning to move back into the world.
Taking your time,
When you are ready,
Let your body roll off to the right side coming into the fetal position,
Reorienting to your surroundings.
Notice any changes you may already feel and knowing that on a deep level there has been a positive shift that will continue working.
Thank yourself for taking this time for you to balance and reflect.
This concludes our practice of Yoga Nidra.
