Anidra is here to nurture inner strength,
So the strength that not only keeps you going through life's ups and downs,
But also the inner strength that it takes to really honor rest and to try and slow down in this very speedy and distracting world.
So the sort of rest that invites your whole body,
Your whole being to restore from all the buzzy stimulation,
Maybe to put down that eternal to-do list just for a little while and invite your whole being to remember how to simply just be.
So intuitively ask yourself,
Ask your body,
Your energy right now,
How do you need to settle into this practice or what do you need?
So that means to settle towards stillness,
Considering that,
Might there be a step before,
Might there be a full body stretch,
A yawn,
A few deep sighs,
Might you need to gather some soft props,
Things like blankets and pillows and cushions are really great to support your whole body,
Giving those little signals to the nervous system that you are supported,
You are warm,
You are cozy,
You can begin to let go.
So take your time here,
You might even pause this and go and gather in some more supports.
We might begin to slow down your movements and get really comfy,
Allow yourself that same amount of comfort that you might easily offer to someone that you really care about.
You might lie down on your back,
For example,
You might have a pillow behind the back of the head,
Or it might be a folded blanket,
You might have some pillows underneath the backs of the knees and take a really warm blanket over your whole body,
From your feet all the way up to shoulders,
Tuck yourself in,
Even if the body's warm now,
When you begin to slow down and get still,
The temperature will drop,
So stay warm.
Invite a few internal breaths,
Landing a little bit more fully,
With every exhale as if you could just drop a layer.
You might even like to just bring your hands gently to resting on your tummy,
And notice any movement here of your body as you breathe,
Perhaps sensing into that gentle expansion with each inhale,
And a softening back with each exhale.
Starting to get a little bit more curious about a slightly softer breath,
So a way your breath can feel a little bit more easeful,
A little bit lighter,
Or quieter even,
Maybe not yet,
And that's fine too,
Settling in your own sweet time.
In this practice,
I'm going to guide your rotation of awareness,
You don't need to move any part,
Or really do anything,
Neither is a practice to receive,
But to begin to find your way in,
You could even bring to mind the color yellow,
The color yellow in our yoga energy practice,
Being one of personal power,
Of inner strength,
Of gut instinct.
So bring this color to mind,
You might see it,
You might visualize it,
You could just feel or sense or just know that it's there,
The glowing soft yellow,
Maybe your yellow is very,
Very bright,
And vibrant and zingy,
Maybe it's a softer,
Paler yellow,
Or somewhere in between,
Maybe it's like a fire in your belly,
A glowing,
Bright color,
Softer edges,
A lightness.
Let's guide this color just gently all around every part of you.
Glowing yellow radiating in the whole of the right hand thumb,
The whole of the right first finger,
Middle finger,
Fourth finger,
Little finger,
Yellow color radiating and glowing in the palm of the right hand.
Glowing up the right wrist,
Right forearm,
The inner crease of the right elbow,
Right upper arm,
Right shoulder,
Light diffusing down right armpit,
Down the right side of the body,
The right side of the ribs,
The right waist,
The point of the right hip bone,
Radiating down through the right leg,
The right thigh,
Kneecap,
Right shin,
Knobbly ankle bones,
The right ankle,
The top of the right foot,
The sole of the right foot,
Right big toe,
Second toe,
Third,
Fourth,
Right little toe.
Softly radiating that awareness and your color yellow over to the left hand thumb,
Allowing this yellow to glow up the left first finger,
Middle finger,
Fourth finger,
Little finger,
The palm of the left hand,
Left wrist,
Left forearm,
The inner crease of the left elbow,
The left upper arm,
Left shoulder,
Diffusing down through the left armpit,
Your color yellow and the whole of the left side of the body,
The left side of the ribs,
Left side waist,
Point to the left hip bone,
The front of the left thigh,
Left kneecap,
Left shin,
The knobbly bones and the left ankle,
Top of left foot,
Sole of left foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
This soft,
Vibrant color yellow,
The backs of both ankles,
Backs of both calves together,
Backs of both knees together,
Back of thighs,
Buttocks,
The lower back,
Through the whole of the middle back,
Through right shoulder blade,
Left shoulder blade,
The space between shoulder blades,
Back of neck,
Back of head,
Crown of head,
To forehead,
Right eye,
Left eye,
Bridge of nose,
Tip of nose,
The right cheek,
Left cheek,
Right nostril,
Left nostril,
Upper lip,
Tongue resting in the lower palate of the mouth,
Lower lip,
The glowing soft hollow of your throat,
The warmth through the middle of the chest,
The abdomen,
Lower abdomen,
The color yellow,
In the navel,
The whole body together,
The whole self together,
The color yellow radiating from your center,
Yellow light resting in your belly,
That light nurturing your quiet inner resilience,
Knowing who you are and being here right now,
Just as you are,
As the body breathes.
So this light,
This strength radiates through you,
Through every part of your whole being,
Perhaps visualizing this glowing light in your abdomen,
Your navel,
Just really quietly connecting to your breath.
And as if this orb of light could radiate and glow and travel a little bit further within you or beyond you with each inhale.
And then as each exhale washes through you,
Allow that glow to settle and soften a little,
Back to your center.
Continuing like this,
Inhaling glowing light radiating in all directions,
Through you,
Beyond you.
And exhale comes just with your own rhythm,
Not with my words.
Let that color soften and settle through every part of your being.
Inhaling,
Softly glowing.
Exhaling,
Perhaps as if receiving this strength,
Just stay with your own breath from your center,
Body expanding in all directions with light,
With movement,
Receiving strength,
Softening back to you.
And when you feel ready,
Letting that awareness soften back,
Soften back to your body resting or being on the ground,
Just as you are,
Wherever you find yourself.
Begin to notice all those supportive surfaces,
Whether props underneath you,
A bed,
A chair,
A ground,
Wherever you landed.
You might choose to stay here a little longer if you have the space and time available.
Or you might begin to make your slow and gentle return.
A little movement through fingers and toes.
Maybe some yawns,
Sighs,
Stretch,
Whatever works for you.
However you move,
Let that ripple,
That intention of softness be echoed through your movement.
And maybe you sit up when you feel ready.
We'll close our practice here together.
Taking an intentional little bow towards your heart,
A little nod of the chin towards the chest.
Giving yourself a little inner thank you for taking time for yourself,
Knowing this not only benefits you,
But everyone you come into contact with will feel this from you too.
Thank you for practicing.
May we practice with you soon.
