Guidance From Your Future Self

Hello,

And welcome to this Yoga Nidra practice.

My name is Uma'ima Rose,

And it is such an honor to be your guide today.

As we begin to set up for this practice today,

I invite you to find a safe space where you will not be disturbed for the duration of this practice.

Have a blanket to cover yourself and keep you warm,

As well as an eye mask to block the light.

Darkness signals to your brain to create melatonin,

Which is the exact hormonal support we need to go deep into our practice today.

I invite you now to lay down on your back.

Allow your legs to be open about hip distance apart,

Your toes falling to the sides.

Allow your arms to rest gently to the side of your body,

Just slightly away.

Allow your palms to gently be open to the sky.

Close your eyes and start to bring all of your awareness to your breath.

Allow a sense of gratitude to fill your heart,

Gratitude for the space and the time that you have come today for your practice.

Appreciated for yourself for making this program,

This practice a priority.

Gently deepen your connection to your breath.

Notice the inhale and the exhale.

Notice the quality of the air moving through your nostrils as you inhale.

The quality of the air moving through your nostrils as you exhale.

Notice how the air fills your body as you inhale.

Notice how your belly gently moves towards your spine as you exhale.

Gently start to deepen your breath.

Begin longer inhales and even longer exhales.

Allow in the muscles to relax,

Feeling your bones getting heavier and heavier.

Notice how with each breath you relax even deeper.

The practice of yoga nidra begins now.

Come back to that grateful heart of yours and within your grateful heart place your intention or your sankalpa.

The sankalpa is one beat stronger than a mental intention.

It is your heart's desire.

It is your deeper truth.

It's your vow of deep truth.

And allow that sankalpa to naturally arise.

No need to force,

No need to create.

Just allow your sankalpa to arise from your grateful heart.

Once you have this short sentence,

The sankalpa,

Let it be in a positive language.

Let it be in the present moment awareness and let it be short.

And if nothing comes at this time,

That is okay.

You can just repeat.

I am open to receive.

I am open to receive.

I am open to receive.

Now let that sankalpa swim in that grateful heart of yours.

As your heart pumps blood,

Let it move the sankalpa throughout your entire body.

Feel it moving from your heart to your head,

Your arms,

Your chest,

Your belly and your legs.

And as we start our body scan,

I invite you to bring all of your awareness to each body part that I call forth.

You can imagine a glow of light or sense the energy in each of these body parts.

And just trace this glow of light or follow this energy throughout the entire body.

We start at the forehead,

The space between your eyebrows,

Your third eye center.

We move to the hollow of your throat,

Right shoulder,

Right elbow,

Right wrist,

Tip of your right thumb,

Tip of your index finger,

Tip of your middle finger,

Tip of your ring finger and tip of your pinky finger on your right hand.

Tracing the energy back to your right wrist,

Right elbow,

Right shoulder,

Hollow of your throat,

Left shoulder,

Left elbow,

Left wrist,

Tip of your left thumb,

Tip of your index finger,

Tip of your middle finger,

Tip of your ring finger and tip of your pinky finger on your left hand,

Tracing the energy or the glow of light back to your left wrist,

Left elbow,

Left shoulder,

Hollow of your throat,

Heart center,

Right side of your chest,

Heart center,

Left side of your chest,

Heart center,

Solar plexus,

Navel center two inches below your belly button,

Right hip,

Right knee,

Right ankle,

Right big toe,

Second toe,

Third toe,

Fourth toe and your baby toe on your right foot,

Tracing the energy back to the right ankle,

Right knee,

Right hip,

Navel center two inches below your belly button,

Left hip,

Left knee,

Left ankle,

Left big toe,

Second toe,

Third toe,

Fourth toe and your baby toe on your left foot,

Tracing the energy or the glow of light back to your left ankle,

Left knee,

Left hip,

Navel center,

Solar plexus,

Heart center,

Hollow of your throat and coming back to the third eye center,

The space between your eyebrows.

Now feeling all 61 points,

Feeling your entire body,

Feeling the energy moving through your entire body as your muscles relax even deeper,

Your bones become even heavier.

Now feeling your entire body as your muscles relax even deeper,

Your bones become even heavier,

Your bones become even heavier,

Your bones become even heavier,

Your bones become the relaxation of your body and starting from the crown of your head,

Feeling the relaxation as if it was cascading down your body,

Your forehead relaxes,

Your eyes,

Your cheeks,

Your jaw,

Relaxation cascades down your neck,

Shoulders,

Your chest,

Your belly,

Front side of your legs,

The relaxation continues under the sole of your feet,

The back of your legs,

Your buttocks,

Your back relaxes even deeper,

Your shoulder blades,

The back of your neck,

The back of your skull,

Your arms relax,

Front of the arms,

Back of the arms,

Your entire body relaxes even deeper.

With your next inhale,

Imagine as if the air that you breathe is actually weaving a cocoon around your body.

With each inhale,

You imagine the cocoon being weaned to your front body.

With each exhale,

The cocoon is weaved on your back body as well.

Inhale and feeling all of your body expanding as the cocoon is being weaved around the front of your body,

Exhale and emptying all of your body from the air as the cocoon is being weaved on the back of your body.

Continuing to cycle the breaths this way,

Inhaling the body expands,

Exhaling the body relaxes and softens even deeper.

Inhaling the body expands,

Exhaling the body softens and relaxes even deeper.

The cocoon of safety is being weaved around you effortlessly.

As you continue to notice and count your breaths,

Count your breaths three times and you count them backwards.

The cocoon of safety is being weaved around you,

Exhaling the body,

Exhaling the body and exhaling the body.

With this last breath,

You notice how the cocoon of safety and comfort is weaved around you.

Feeling cozy and protected.

If you were laying on a soft cushion,

Notice the textures around you,

The fabric.

Notice the space that you find yourself in.

How close is this cocoon to your body or how far is it?

Allow yourself to bask in this comfort.

Allow yourself to enjoy this protection and safety.

As you notice the cocoon,

As you notice it even closer,

You notice an opening.

Tiny rays of light are coming through this opening,

Inviting you to explore what is outside of this cocoon,

Outside of your comfort.

Intuitively you know that it is safe out there and even though you will leave this cocoon behind,

You will always be taken care of.

With your hands you make this opening a little bigger and you step outside of this cocoon.

You find yourself in a beautiful lush forest.

Gorgeous blue sky.

Beautiful tall green trees.

So tall that you can barely see the top of the tree.

The earth beneath your feet is welcoming and you enjoy the sensation of walking barefoot on this earth.

You hear the birds singing and the smell of fresh rain that has just poured on this beautiful earth before leaving the space for the beautiful blue sky and the shining light of the sun.

To your right you see a rainbow,

A full rainbow with all its bright colors.

As you start to walk and explore this beautiful forest.

Soon you hear a whisper of your name in the wind,

An invitation to follow the sounds.

The sounds of the wind guide you towards beautiful clearing in the middle of this forest.

The light of the sun is shining through.

The earth in all its glory is welcoming you to step forward into this clearing.

One tree in particular is inviting you to its trunk.

You notice that this particular tree is different from all others.

As you get closer you notice an inscription on the trunk of this tree.

These inscriptions remind you that this is your tree.

This tree is a reflection of deeper parts of yourself,

Ones that you have yet to explore.

Your right hand is guided to touch the inscription and as soon as you do an opening is now here for you to enter this tree.

As you step in stairs take you down,

Down,

Down to your first room.

This room is decorated to your pleasing.

It is familiar,

It is comfortable and safe.

A reminder that even if you left the comfort of the Gokung,

Other types of comfort can be found.

In the middle of this room stands a bucket.

It is filled with water and to the left of this bucket is a parchment with instructions on it.

To the right of this bucket is a magical wand,

Beautifully carved in wood with crystals adorned in it.

This wand is made just for you.

As you read the instructions you are guided to come to your heart,

Connect to your vulnerability and allow anything that no longer serves you to rise to the surface.

Any thoughts that you are holding,

Any judgment of yourself or others,

Any limiting beliefs that are holding you back from stepping into your power,

Tap into your vulnerability and let them all rise to the surface.

As you feel them rising up like bubbles to the surface of a lake,

You hold the wand with your right hand and you point the wand to your head,

To your heart,

To your womb space.

Each time you point the wand you notice the little filament coming out of you,

Being sucked into the wand,

Clear in space within you.

As soon as you do,

You point the wand into the water and you see the water changing,

Reflecting back to you everything that you have just removed and released out of your body.

As if you were taking one last look onto all that you have released.

You take your time as you finish with this ritual,

Tapping into vulnerability,

Letting go of what no longer serves you.

Once you are done,

You bring your hands to your heart.

You say a prayer of gratitude for this opportunity.

You say a prayer of gratitude to Mother Earth for being willing to take away from you all that no longer serves you.

As you do so,

You watch the water turning into a swirl.

As if all of these thoughts and beliefs and judgment are being sucked out of the water and back into Mother Earth.

Almost immediately you watch a lotus flower rise into the surface of the water.

A sign that Mother Earth has the power to turn all that no longer serves you into beauty.

A sign that what you thought were imperfections can still be a gift of a beautiful flower.

You thank this space as you are called to move forward.

You step outside of this room and you continue your descent down within the safety of this tree.

The stairs taking you down,

Down,

Down.

You find yourself in a room full of mirrors.

As you look to the first mirror,

You see a reflection of you.

A reflection of you right now.

You are guided to notice.

Notice your beauty.

Notice your heart.

Notice your gift.

Your hands on your heart.

Thank you.

You move to the next mirror.

The reflection you see in this mirror is one of you in the future.

Six months from now.

Take your time,

See how this version of you is dressed.

What colors does she wear?

What is she holding in her hands?

What is the quality of her posture,

Her presence?

And listen.

What does she have to tell you?

What message does she have for you?

What is she holding in her hands?

What is she holding in her hands?

Once again with a hand on your heart,

Show gratitude for this experience.

You move to the third mirror.

And here the reflection of you is also one in the future.

It is you two years from now.

Notice how she stands in her power.

Notice how she is dressed,

How she talks,

How she moves.

Notice what she is doing,

How she is perceived.

And listen closely to the message that she has for you.

What is she holding in her hands?

What is she holding in her hands?

What is she holding in her hands?

What is she holding in her hands?

Bless your gratitude once again as you look around the room.

Allow yourself to anchor your truth,

Anchor into your heart who you truly are,

Anchoring the messages you received.

Let that inform the way that you walk,

The way that you perceive,

And the way that you show up in the world.

As you start to walk out of this room,

Make your way back up the stairs.

Let your heart swell in the gratitude of the experience that you have just received.

Let your entire body vibrate at the frequency of your future selves.

Let yourself feel what they feel.

Let yourself walk the way they walk.

Let yourself think the way they think.

Let yourself talk the way they talk.

As you step back out of the tree into the forest under the sunlight,

Let the bird song guide you into a dance,

A dance where you vibrate your unique energy,

Your unique gift.

How do you dance your gift into this world?

What does your dance of your own value looks like?

Let your dance guide you through the forest.

Let the energy you exert call all the beings to you.

Let this dance bring you softly and slowly back into your physical body,

Back into the here and the now.

You start to feel sensation in your physical body once again,

The energy moving,

The tingling,

Buzzing as you slowly start to awaken.

The practice of yoga nidra is now complete.

Gently start to bring movement to your fingers and your toes.

You start to awaken even more,

Bring some rotation to your wrists and your ankles.

Connecting back to the breath,

Connecting back to the here and the now.

Allowing the movements to become bigger and bigger until you call in big stretch,

The biggest stretch that you have taken all day.

Allow that to bring you fully back into your physical body.

Bringing your knees to your chest,

Giving yourself a big hug,

Perhaps rocking from side to side,

Releasing the back body.

Allowing yourself to fall to one side or the other into a fetal position.

As you stay here,

Allow the memory to anchor into you.

Allow the messages you received to stay with you.

When you feel ready,

Bind your way back to a seated position.

Allow your eyes to stay closed.

Here once again,

Connect with those messages you received,

Connect with the intuition and what it told you.

Connect with your inner being,

Connect with your heart and your womb.

Perhaps you can bring a hand on your heart and a hand on your womb.

Once again,

Allow any messages that want to be spoken to be spoken.

Remember that your vulnerability is your guide to your truth,

To your power.

May you stand tall in your truth and may you gift the world with your unique gift.

As we close this practice today,

I invite you to take some time to journal,

To be a with yourself for just a moment longer.

Thank you for allowing me to guide you today.

Hari Om Tat Sat.

Hari Om Tat Sat Sat.