Welcome to this practice of Yoga Nidra.
I'm Sharon O'Holloran and Yoga Nidra is a practice of self-love.
This time is for you,
An opportunity to be and breathe,
To rest deeply into yourself.
To discover your self-regulation healing system within.
Take a moment to gather all that you need to be comfortable.
A blanket,
A pillow,
Something to cover your eyes if your room is very bright.
Everything you need to be comfortable.
When you are ready,
You can just lie down.
All of you is welcome here today.
Begin to feel the weight of your body.
Allow your limbs to sink down into the earth.
Feel any tension in your body and allow it to soften.
Become aware of your breath.
Breathing in through your nose and out through your mouth.
In through your nose and out through your mouth.
In through your nose and out through your mouth.
Feel yourself soften with each exhale.
As you settle and soften,
Become aware of any sounds outside the room.
Sounds of nature,
Sounds of traffic,
Sounds of people.
Any sounds at all.
Now you can let these be and now turn your focus to the sounds inside the room.
Sounds as you settle,
Sounds of your family.
Any sounds at all.
Just listen.
You can let these be and now turn your attention to the sounds inside your body.
Yoga Nidra is a key to unlock your self-regulation system.
Your key to healing.
According to biodynamic psychotherapy,
Your gut has two functions.
To digest food and to digest stress hormones in the body.
This second function is called psychoparesthesis.
Specific tummy rumbles in your gut.
Breathe deeply into your gut and become aware of any sounds that might emerge.
Pay attention to your tummy rumbles.
Your psychoparesthesis.
Your very own self-regulation system.
You are biodynamic.
Bio means life and dynamic means movement.
The movement of your life energy.
You are loved.
You are connected.
You are your own healer.
Settle into your glorious heart space.
It is here that we begin the practice of Yoga Nidra.
If you are using a sankalpa,
Now is a good time to introduce it and repeat it to yourself silently three times.
For those not familiar with sankalpa,
It is a positive I statement declaring the highest desire for you in your life.
For instance,
If you are feeling unloved,
It can be I am loved.
If you are not feeling valued,
It can be I am valuable.
Go ahead and repeat your sankalpa three times with passion,
Feeling it build inside you.
Bring awareness to your right thumb.
Right thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Your right palm.
Back of your right hand.
Feel your wrist.
Your forearm.
Elbow and upper arm.
Right shoulder.
Underarm.
Right side of your ribcage and lung.
Right waistline.
Feel your right hip.
Thigh.
Knee.
And lower leg.
Right ankle.
Heel.
Soul of your right foot.
Top of your right foot.
All five toes.
Feel the entire right side of your body now.
Whole right side felt now.
Move your awareness to your left hand.
Your left thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Your left palm.
Back of your left hand.
Feel your wrist.
Your forearm.
Elbow and upper arm.
Left shoulder.
Underarm.
Right side of your ribcage and lung.
Waistline.
Feel your left hip.
Thigh.
Knee.
And lower leg.
Left ankle.
Soul of your left foot.
Top of your left foot.
And all five toes.
Feel the entire left side of your body.
Whole left side felt now.
Now feel the back of your body moving from right to left.
Feel the soul of your right foot.
The soul of your left foot.
The souls of both of your feet together.
The back of your right heel.
The back of your left heel.
Both heels together.
The right calf.
The left calf.
Both calves together.
Back of your right knee.
Back of your left knee.
The backs of both knees simultaneously.
Right hamstring.
Left hamstring.
Both sets of hamstrings together.
Right buttocks.
Left buttocks.
Both sides of your buttocks together.
Back of your pelvis.
Lower back.
Middle back.
Upper back.
Feel your right shoulder blade.
Feel your left shoulder blade.
Both shoulder blades together.
Right arm.
Left arm.
Both arms together.
Back of your neck.
Back of your head.
The crown of your head.
Feel your entire back body.
Now feel the crown of your head.
Your forehead.
Your right eyebrow.
Your left eyebrow.
Both brows together.
Brow centre.
Right eyelid.
Left eyelid.
Both eyelids together.
Right eyeball.
Left eyeball.
Both eyes together.
Feel your right nostril.
Feel your left nostril.
Both nostrils together.
The bridge of your nose.
Tip of your nose.
Your entire nose.
Feel your upper lip.
Lower lip.
Both lips together.
Feel your chin.
Feel the right side of your jaw.
The left side of your jaw.
Feel both sides of your jaw together.
Then feel your whole face.
Feel the right side of your head.
The left side of your head.
Now feel both sides of your head together.
Feel the right side of your throat.
The left side of your throat.
Feel your whole neck and throat together.
Feel your right collarbone.
Your left collarbone.
Both collarbones together.
The right side of your chest.
The left side of your chest.
Both sides of your chest together.
Feel your whole chest altogether.
Feel the area of your abdomen from your ribs to your belly button.
Low belly.
Pelvis.
Root of your pelvic floor.
Both of your thighs.
Both kneecaps.
Both shins.
Both ankles.
Tops of both of your feet.
Feel your right leg from your toes to your hip.
Feel your left leg from your toes to your hip.
Feel the entirety of both of your legs together.
Feel your right arm from your fingertips to your shoulder.
Your left arm from your fingertips to your shoulder.
Now feel both arms together.
Keep your arms and your legs in your awareness and add your entire torso and your head to your feeling experience now.
Feel and sense your entire body.
Your whole body.
Feel your whole body together simultaneously right now.
Whole body awareness.
Begin to notice your breath.
Feel the heaviness of your body in deep rest while you remain aware.
Feel the space all around you.
Feel your energy body.
Feel its pulsation into space and back to earth.
Into space and back to earth.
Into space and back to earth.
Deeply connected within space and deeply connected to the earth.
Your energy body is recharged through these connections.
Recharged for your life.
Feel this pulsation.
You are whole.
You are expansive.
You are connected.
You are deeply connected.
Find yourself at home in your heart space.
What does it feel like to be closed?
To be shut down.
No possibilities.
No openings.
Closed off from life and creativity.
Small.
Small.
Small.
Now let go of that feeling and return to your heart space.
What does it feel like to be open?
Expansive.
Full of possibilities.
Open to life.
Your self-regulation system open.
Open.
Open.
Self-regulation system open for life.
Now let go of that feeling and return to your heart space.
Experience yourself as whole.
Picture yourself journeying deep within yourself.
A cellular journey deep deep within.
In biodynamic terms we have two personalities.
Our primary personality who we were born to be and our secondary personality who we have become to survive in this world.
You meet your primary personality deep within.
And you rest with her for a while.
She tells you about your primary self.
Your expansiveness.
Your connectedness.
Your creativity.
Your playfulness.
Your deep connection to space.
Your deep connection to the earth.
Your capacity to heal yourself.
She gives you a key.
She gives you a key.
The key to your self-regulation system.
Your inner healer.
Your birthright.
Your inner healer.
You take this key and you open your self-regulation system with it.
You feel deep gratitude for this gift.
You feel your gratitude expanding.
Limitless.
Seeing waves begin to pulsate through your body.
Wave after wave after wave after wave.
Glorious.
Blissful healing.
Divine.
Allow your sun-kalpa to arise from within now.
Feel it fill your being as you repeat it three times.
Feel it as true.
Volt Approach.
Become aware of your breath.
Feel your body connected to the earth.
Allow small movement in your toes.
Open your fingers.
Slow movement as you come home to your three dimensional body.
Feel increased movement as you perhaps reach into a big stretch.
Allow a yawn to come.
Fully back.
Fully present.
Welcome home.
The practice of yoga nidra is now complete.
When you are ready turn over onto your left side.
Notice any tummy rumbles.
When you are ready make your way into a seated position.
Bring your hands to your heart.
What is your intention for the rest of your day?
Thank you for practicing with me today.
Go gently throughout your day.
Hurry all thoughts out.
