Yoga Nidra And Conscious Breathing - Being Enough

Hello,

This is Dennis and this yoga nidra slash conscious breathing session is about allowing yourself to rest.

So make yourself as comfortable as you possibly can.

Lying down,

Adjust any props if you need to.

Maybe some pillows under the knees.

A blanket to cover the eyes.

A blanket on the top of your body.

Allow yourself to take that little extra effort.

To make yourself 100% comfortable.

Feeling that it's safe to lie here for a while.

Nothing to do except listening to my guidance and the sounds around you and the sounds from this recording.

Allow yourself to relax your body.

Even if there's a part of your body that needs some extra attention,

See if you can breathe into it.

We can just breathe together here.

So breathing in through that part of your body that needs some extra awareness right now.

Letting go on the exhale.

And again.

Letting go on the exhale.

One more time.

And bring some extra awareness to the breath.

Breathing in through the nose.

And really prolong that exhale.

So an extra long exhale.

And again.

Breathing in and a long long exhale.

One more time.

A long exhale.

And go back to a natural breath.

Without thinking about breathing.

Just letting the body breathe itself.

And imagine yourself lying down on a big field.

Under the night sky.

Mountains in a far distance.

Mountains of stillness.

Approaching that sense of feeling spacious.

And even if you don't feel that way,

See if you can find a little glimpse of it inside you.

And it might expand as we go along.

And grab a hold of that little glimpse of spaciousness.

Allow yourself to accept that you have this stillness inside of you.

That you have this spacious feeling inside of you.

Behind all the thoughts and the emotions.

You know that you're a part of nature.

You are nature.

And you have the ability to heal yourself.

Just like a forest.

And by creating a pause,

Slowing down,

We have the ability to create new pathways for ourselves.

Studies that are more in tune of what we feel right now.

It is possible to change.

By pausing,

Continue with that natural breath.

Feeling how the body breathes itself.

The abdomen,

The chest rising and falling.

Knowing that it's okay to rest.

It's okay to slow down.

It's okay to pause.

And the brain and the body might not be used to this.

And I might question this.

That's okay too.

We just need to learn ourselves to rest and to pause.

So let's bring forth our sankalpa.

Perhaps you're already working on a special sankalpa that you bring up each time you practice joganidra.

If not,

A sankalpa is a heartfelt desire,

A way,

It doesn't need a goal.

And it can be a positive affirmation of something you want to be in the present moment.

So I'm going to offer one example.

You can choose that one or you can choose the one that you're currently working with.

So the given sankalpa is I am enough.

So repeating your own sankalpa or the given one three times internally,

I am enough.

And allow yourself to give yourself space.

While you feel a light inside,

A point of light going from one point to the next.

Just like zodiac signs in the starry sky.

Imagine yourself looking up towards the sky,

Feeling the whole universe inside of you.

Witnessing the whole universe in front of you.

And send some light to the base of the spine.

An awareness,

A point of light going up towards the mid back,

Up towards the shoulder plates the shoulders,

Relaxing the shoulders,

Middle of the throat,

The jaw,

The tongue,

Lower part of the tongue,

On the tip of the tongue,

Inside the mouth,

Upper teeth,

Lower teeth,

Upper lip,

Lower lip,

Right cheek,

Left cheek,

Right nostril,

Left nostril.

Seeing the cold air coming in through both of the nostrils.

And more humid air as you exhale through the nostrils.

Right eye.

Right temple.

Left eye.

Right temple.

Forehead.

Relaxing the forehead.

Crown of your head.

Relaxing the brain muscle.

If any thoughts appear,

See the mass shooting stars like a glowing light fading in the sky.

And allow yourself to feel okay with this.

If you've been up in your head lately,

That's okay.

Feel a point of light in the middle of the chest,

The sternum,

Right shoulder,

Upper arm,

Elbow,

Lower arm,

Wrist,

Palm of your hand,

Top of your hand,

Right thumb,

Second finger,

Third,

Fourth,

And a pinky finger.

Right in the middle of your chest,

Left shoulder,

Upper arm,

Elbow,

Lower arm,

Wrist,

Palm of the hand,

Top of the hand,

Left thumb,

Second finger,

Third,

Fourth,

And a fifth.

Back once more to the middle of your chest.

The solar plexus beneath the lower ribs.

Feeling the slow natural breath,

Easening the solar plexus area.

In the belly,

Rising and falling as you're breathing,

Even if it's very subtle.

Feeling how the breath is massaging the lower organs beneath the belly.

The pelvic ball inside the right hip,

Upper leg,

Knee,

Lower leg,

Ankle,

Heel,

Sole of the foot,

Top of the foot,

Right big toe,

Second,

Third,

Fourth,

And a fifth.

Back to the pelvic ball.

Left hip inside the left hip,

Upper leg,

Knee,

Lower leg,

Ankle,

Heel,

Sole of the left foot,

Left big toe,

Second,

Third,

Fourth,

And a fifth.

Feeling a light in both of the feet,

A light in both of the hands,

A light at the crown of your head.

Feel yourself being one big point of light,

The whole body becoming a point of light,

A star,

A bright shining star.

Feeling some light on accepting your body as it is,

Accepting your thoughts,

Accepting your emotions,

Allowing yourself to shine in all of its glory.

And notice how this gentle approach to yourself and your body is acknowledging and awakening every cell from the heart all the way out to the tips of your fingers,

To the tips of your toes,

And acceptance,

And knowing that it's safe to just be here,

And knowing that that's enough.

That's enough.

That's enough.

Just keep observing the breath again,

The natural breath,

Looking up towards the big sky on all the stars,

Knowing that you're one of them.

Exposing to each other through light,

Trusting the more slow and natural process of life,

Allowing yourself to pause,

Allowing yourself to slow down,

Letting go of any improvement,

Letting go of the future,

Letting go of the past for a while,

Just simply being,

Letting go of self-improvement,

Letting go of fixing anything from the past,

Even letting go of what's going on now.

Don't try to fix anything right now.

Don't try to make something happen.

Just relax.

What's going on now?

And rest.

If the body and the brain goes back to old patterns,

You just go back to observe the breath.

You go back to the source,

Back to the light again,

Where we don't need to do anything,

Where we are already enough as we are.

We already have that inner wisdom inside of us,

Right here,

Right now.

Breathing in this inner wisdom through the right nostril and let it spread to the right side of the body.

Breathing in this inner wisdom through the left nostril and let it spread to the left side of the body.

Breathing in this inner wisdom through both nostrils and let the whole body be filled with inner wisdom,

Trusting that inner wisdom.

On your next inhale,

Let the whole heart be filled with inner wisdom.

On your next inhale,

Let the whole brain be filled with inner wisdom.

And on your next inhale,

Let the whole body once again be filled with inner wisdom.

The body knows what the mind is trying to forget.

Let yourself get to know this light,

This inner wisdom that is there somewhere in the background,

Behind all the emotions,

All the fear that can appear,

Behind the stress.

There's a vastness,

There's space that we can connect to by pausing.

And allow yourself to feel that your emotions are okay,

Your thoughts are okay and that perfect doesn't exist.

Your body is unique and so are you.

On your next inhale,

Allow yourself to feel safe at being who you are as much as possible.

Feel a sense of relief on the exhale.

On the next inhale,

Go into a sense of tightness,

Like when you feel stuck.

Maybe a sense of tightness in the body will occur now.

Going back to feeling safe at the next inhale,

Softening the body,

Letting go on the exhale.

Once again going back to a sense of tightness on the inhale and a sense of tightness on the exhale.

And on the next in-breath,

Feel that you're both feeling soft and tight at the same time.

Letting go on the exhale and feeling that these opposite emotions,

These opposite sides of you,

Are crashing together like two points of light coming together,

Knowing that both these sensations are okay to feel.

These sensations are a part of being human.

Sometimes you feel a little bit tight in your body,

Sometimes you can feel very relaxed,

Soft in your mind and the body.

They're both okay.

Notice how they might complement each other.

It's like in nature,

The analogy of nature.

Something is born,

It's growing,

Living and then withering.

It comes and it goes.

It's a part of nature.

See if you can sense some beauty in this,

That this very moment is very,

Very precious.

You have the life force of breathing.

You breathe in what the trees are breathing out and vice versa.

With allowance,

We can create a safe haven inside of us,

An allowance that we can come back to whenever we need to.

And imagine,

Imagine that the sun is rising,

Coming up behind the mountains,

Sending you warmth and strength while you lie here on the field.

And once again,

Going back to,

Don't change anything,

Just rest here in the heat.

Feel how this heat and the light is spreading all across the body.

And honor this.

Honor your emotions.

Honor your thoughts.

Honor your wisdom.

And honor the universe wherever it may take you.

Honor the spaciousness and the feeling that you are good enough just as you are.

Going back to your own sankalpa or the given one.

Repeating it internally three times.

I am enough.

Enough.

You you you you slowly coming back moving the fingers moving the toes stretching out the arms and the legs taking a big breath in a little shorter exhale now it's letting go and again,

Breathing in short exhale and once more putting the knees towards your chest rolling back and forth massaging the lower back the mid back and the upper back making circles and roll over to one side to a fetal position and I'm gonna end this yoga nidra conscious breathing session with a poem by Mary Oliver it's Wild Geese you don't have to be good you don't need to walk on your knees for a hundred miles through the desert repenting you only have to let the soft animal in your body love what it loves tell me about despair yours and I'll tell you mine meanwhile the world goes on meanwhile the sun and the clear pebbles of the rain are moving across the landscapes over the prairies and the deep trees the mountains and the rivers meanwhile the wild geese high in the clean blue air are heading home again whoever you are no matter how lonely the world offers itself to your imagination calls to you like the wild geese harsh and exciting over and over announcing your place in the family of things thank you for practicing with me I hope you have a great day and welcome back anytime