Speaker 1: Thank you for being here. My name is Alen Nova,
Speaker 1: and it is truly an honor to share the practice
Speaker 1: of yore can Injure with you. This guided NSDR session
Speaker 1: is designed to support your emotional release and return you
Speaker 1: to your inner power so you can regulate and calm
Speaker 1: your nervous system. If you feel as though you've been
Speaker 1: holding anger, frustration, or intensity in your body, this is
Speaker 1: a space where it is safe for you to feel
Speaker 1: into it now. You may have been taught to quiet it,
Speaker 1: to move, pasted it, or to question whether it should
Speaker 1: even be there. But what if instead of pushing it
Speaker 1: away or letting it take over, you are given permission
Speaker 1: to simply meet it differently, As Clarissa Pincola Estess writes,
Speaker 1: rather than trying to behave and not feel our rage,
Speaker 1: or rather using it to burn down every living thing
Speaker 1: in one hundred miles radius, it is better first to
Speaker 1: ask rage to take a seat with us, have some tea,
Speaker 1: talk a while, so we can find out what summoned
Speaker 1: this visitor. Maybe for the first time, you don't have
Speaker 1: to fear what you feel. You can sit with it.
Speaker 1: You can listen, and you can begin to recognize that
Speaker 1: your anger is not here to harm you. It is
Speaker 1: here to show you something your boundaries, self respect, or
Speaker 1: deep seated values. So for now, allow yourself to arrive
Speaker 1: in this time you've created for your inner peace. You
Speaker 1: are welcome now to prepare for your practice. Seated or
Speaker 1: lying down, with your spine long and aligned, let the
Speaker 1: legs rest gently apart, arms resting comfortably by your sides,
Speaker 1: palms facing skyward. We're onto your heart or belly. You
Speaker 1: may slightly lower the chin to lengthen the back of
Speaker 1: the neck, and as you rest here now sends into
Speaker 1: your hands and your toes. We're going to take a
Speaker 1: cleansing breath in through the nose and exhale out through
Speaker 1: the mouth with attention and release. You're going to take
Speaker 1: your next in hell making fists, clenching the toes, the legs,
Speaker 1: the glutes, the back, the face, squishing the face tight, tight, tight,
Speaker 1: and exhale. Release Let it all go another time. Tension
Speaker 1: release in hell. Tighten the fists, the feet, the glutes,
Speaker 1: Squish your face, squish, squish, squish, and exhale. Let it
Speaker 1: go another time. In help making fists squeeze the body,
Speaker 1: curl the does, scrunch the face and exhale, let it
Speaker 1: all go. Take a pause to allow yourself to feel
Speaker 1: the flesh out through the body, and if your eyes
Speaker 1: have not yet closed, you may gently lower your gaze
Speaker 1: or close them completely, inviting your awareness to turn inward.
Speaker 1: There is nowhere else you need to be, nothing else
Speaker 1: you need to do. You will be receiving the benefits
Speaker 1: of this practice even if you drift to sleep. If
Speaker 1: you wish to remain aware, generally affirm within, I will
Speaker 1: remain rested and aware, repeated again, I will remain rested
Speaker 1: and aware. You are supported by the earth beneath you,
Speaker 1: held by the space around you, and accepted just as
Speaker 1: you are. As you rest here, become aware of your
Speaker 1: whole body, here the breath moving through the ribs, noticing
Speaker 1: the pause between the inhales and the exhales, Observing your
Speaker 1: whole body, noticing the craters and the curves, noticing the
Speaker 1: energy that moves within you. There becomes a stillness beyond
Speaker 1: the eyes. You are invited to let your outer space
Speaker 1: an inner space, begin to blend into one field of awareness.
Speaker 1: Scan the body from the ground of your head all
Speaker 1: the way down towards the soles of your feet, and
Speaker 1: as you do notice what is alive within you, what
Speaker 1: is asking to be seen, what may be holding tension
Speaker 1: or even charge, What part of you is already resting,
Speaker 1: and what part of you is at peace. As you
Speaker 1: observe your experience us that there is nothing you need
Speaker 1: to change. Here, there's space for all of it, space
Speaker 1: for all of you. Lend your awareness now onto the
Speaker 1: space of the heart. Begin to lift your focus to
Speaker 1: the space between your brows, the mind's eye, center of
Speaker 1: your innate wisdom, insight, and intuition. Here your said kalpa,
Speaker 1: more potent than any wish or desire, is a seed
Speaker 1: of intention, spanning all dimensions of your reality. Allow for
Speaker 1: your eye or I Am declaration to self to emerge.
Speaker 1: Let it resonate peoply. If you are not already working
Speaker 1: with a sand helpa, you may consider one of the
Speaker 1: following until your truest sank helpa reveals itself, either during
Speaker 1: the practice or exactly when it is meant to. I
Speaker 1: am strong, I am protected, I am fearless, I am divine,
Speaker 1: or simply I Am. Repeat your saying helpa three times,
Speaker 1: declaring it to be true on every layer of your being.
Speaker 1: Releast your saying helpa, trusting you will return to it
Speaker 1: at the closing of your practice. You are now entering
Speaker 1: into anam kosha, the rotation of consciousness, beginning with your
Speaker 1: awareness landing onto the right side of the body. Since
Speaker 1: the right side of your body all the way from
Speaker 1: your hands to your feet. Then begin to feel the
Speaker 1: left side of your body all the way from your
Speaker 1: hand to your foot. Become aware of your whole body.
Speaker 1: Aware of the right side of your body the right hand, arm,
Speaker 1: tor so leg, and foot, and rotate your consciousness to
Speaker 1: the left side of the body the left hand, arm
Speaker 1: or so leg and foot. Become aware of the front
Speaker 1: side of your body, the back side of your body,
Speaker 1: and the wear of your whole body in the crown
Speaker 1: of your head to your fingers and toes. Rotate your
Speaker 1: consciousness to your forehead, softening across the forehead and space
Speaker 1: behind the eyes in the center between the brows, since
Speaker 1: the back of your head and your whole face. Aware
Speaker 1: of your cheekbones, your ears, your jaw line softening to
Speaker 1: the point of the chin, and the awareness of the
Speaker 1: upper lip and lower lip, both lips together, the right
Speaker 1: nostril the left nostril, aware of both your nostrils, the
Speaker 1: softening across the face, along the softened jaw line towards
Speaker 1: your throat, sensing the front of your neck, the back
Speaker 1: of your neck, connecting to the spoken and unspoken, inviting
Speaker 1: your awareness down your shoulders, among your arms, both your hands,
Speaker 1: palms of the hands, back of the hands, connecting to
Speaker 1: the heart space from your hands to your heart, the
Speaker 1: center of the chest, rib cage, the upper back, sensing
Speaker 1: the guarded and unguarded aspects of your heart and chest,
Speaker 1: connecting now to the solar plexus, the solar plexus, solar plexus,
Speaker 1: the space just beneath the sternum, the diaphragm, feeling into
Speaker 1: your sense of power and feeling into the spacious softness
Speaker 1: behind it. Weare of the naval area, lower belly, sacral
Speaker 1: space from the mid back to the lower back, and
Speaker 1: returning to the sacral space, allowing emotion to be present
Speaker 1: without needing to move it. Simply observe what you are
Speaker 1: holding here in your hips and your pelvis, wear of
Speaker 1: your root, the base of your body, sensing your sacrum,
Speaker 1: the pubic bone, the tailbone. Noticing support beneath you in
Speaker 1: your thighs, your knees, calves, ankles and feet, soles of
Speaker 1: the feet, the toes. Awareness from your toes to your hands,
Speaker 1: your head, sensing your whole face, your whole head, whole
Speaker 1: front body, whole back body, whole arms, whole legs, whole body.
Speaker 1: Connect to your energy, your prana, your life force. Bringing
Speaker 1: awareness now to your breath, not to change it, simply
Speaker 1: to notice the natural movement of the inhale and exhale,
Speaker 1: and as you breathe, begin to sense the body from within,
Speaker 1: the subtle movement of energy. And as you observe the breath,
Speaker 1: begin to bring your awareness to the space just beneath
Speaker 1: the sternam the center of the torso, the seed of
Speaker 1: the solar plexus. And as you breathe, noticing any sensation
Speaker 1: here warmth, tightness, activation, or stillness. Yes, no need to
Speaker 1: name it, just observe it, allowing the breath to move
Speaker 1: upward into the space of the heart in the center
Speaker 1: of the chest. As you observe the breath moving in
Speaker 1: and out, allow for your inhales to enter in through
Speaker 1: the back of the heart and out through the front
Speaker 1: of the heart. Inhale breath moves in through the back
Speaker 1: of the heart, eggshale breath moves out through the front
Speaker 1: of the heart, sensing what may be held here, what
Speaker 1: may be protected. Words are not required, only observation, allowing
Speaker 1: for the breath to touch this space without needing to
Speaker 1: open it or shift it. Simply breathe in through the
Speaker 1: back of the heart space and breathe out through the
Speaker 1: front of the heart space. Continue to move this journey
Speaker 1: upward towards the throat, the front of the neck, the
Speaker 1: passage of expression, and as you breathe, noticing if there
Speaker 1: is any holding, anything paused or waiting. As you observe
Speaker 1: your breath at the pit of your throat, awareness of
Speaker 1: your breath draws towards the heart space, then disperses to
Speaker 1: every edge and corner of your body. You are now
Speaker 1: entering into Monamaya kosha, the exploration of polarity and the
Speaker 1: space in between, allowing for you to experience the tension
Speaker 1: of opposites. You are practicing Yoga n Indra, expanding your
Speaker 1: awareness as you observe your whole body, begin to notice
Speaker 1: the parts of you that feel warm. Allow for your
Speaker 1: awareness to land on the parts of you that feel warm,
Speaker 1: Allow for them to get warmer and warmer and warmer.
Speaker 1: My releast, observing what a rise within you. When you
Speaker 1: feel warmer, it begins to get warmer and hotter, sensing
Speaker 1: heat rising in the body, now drying in a neutral space,
Speaker 1: and from here expanding into coolness, noticing the parts of
Speaker 1: you that feel cool, allowing for them to get cooler
Speaker 1: and cooler and cooler, observing the coolness become colder, becoming
Speaker 1: so cold, so so cold, and returning back now to
Speaker 1: a space of neutrality, dipping into the warmth and the heat,
Speaker 1: dipping into the coolness and what it's cold? Back to warmth,
Speaker 1: returning to coolness, now inviting the expression of warves and
Speaker 1: coolness simultaneously. From this neutral space, you are now invited
Speaker 1: to sens into the rage. Noticing as you scan your
Speaker 1: body from the crown of your head to your fingers
Speaker 1: and toes, where are you locating rage? Notice the temperature,
Speaker 1: the sensations when you observe, where do you experience rage?
Speaker 1: Does it have a shape? Where does rage express in
Speaker 1: your body? Allow yourself to feel it, feel all of it. Rage,
Speaker 1: Rage range, Release the range, discover a peaceful place within
Speaker 1: where you can return, and within that peaceful place, begin
Speaker 1: to open your awareness to where you experience grace, scanning
Speaker 1: the body from your toes to your fingers, the crown
Speaker 1: of your head. Where can you locate grace? How is
Speaker 1: it expressed? Does it have a texture, the color? Perhaps
Speaker 1: it has a memory, a dream. Without diving into any story,
Speaker 1: simply observe what arises when you experience grace, grace, grace,
Speaker 1: return from the experience of grace, entering into rage, returning
Speaker 1: to grace, and turning back into rage, into grace, until
Speaker 1: eventually you can experience both grace and rage as one
Speaker 1: felt experience weave together as one. As they begin to harmonize,
Speaker 1: you return to a space of neutrality. In this space,
Speaker 1: you are unaffected. Your awareness travels to the space between
Speaker 1: the brows before you, a mindscreen like a mental movie
Speaker 1: played before you allow the images, senses, and experiences to
Speaker 1: pass through without any attachment. Wires crossed, A subtle shift
Speaker 1: in the air, Goddess Calli and her fury. Water rung
Speaker 1: out of a towel, blowing up a balloon, a deep sigh,
Speaker 1: a dotted line, an empty doorway, heat rising, heat rising,
Speaker 1: heat rising, the coon Delini serpents, a wall coming down,
Speaker 1: A million new directions shouting from a rooftop, a handshake,
Speaker 1: a smile of relief, burning embers an unspoken truth, an
Speaker 1: unspoken truth, an unspoken truth. You are resting here with
Speaker 1: a cup of tea, the tea cup settled in your hands.
Speaker 1: I'm not separate from you, but something you are in
Speaker 1: relationship with, aware of its warmth. You are witnessing this
Speaker 1: cup resting in your hands. Generally, bring your attention to
Speaker 1: the tea itself believes dry now have softened, have opened,
Speaker 1: changed by the heat, and without that warmed, without the
Speaker 1: kettle boiling, they would have remained closed, unable to release
Speaker 1: what they hold. The water it's holding and allowing the
Speaker 1: emotional body drawing something out. The water begins to cool.
Speaker 1: What was once closed now appears is an offering, no
Speaker 1: longer something to resist. If you feel called, imagine bringing
Speaker 1: the cup closer. Don't need to rush, just sensing that
Speaker 1: this too can be taken in remedy, not because it
Speaker 1: removes or adds anything, but because it allows something within
Speaker 1: you to be met. Fully allow for yourself to receive
Speaker 1: the tea, no noticing how it lands in the body,
Speaker 1: creating warmth as it moves through you, and holding space
Speaker 1: for the grace of your sacred rage. Take your time
Speaker 1: sipping the tea, observing the leaves, no warmth than aroma
Speaker 1: from this place. As you observe what is left, notice
Speaker 1: a message within the tea that is now within you.
Speaker 1: Noticing the wisdom of your body, wisdom of your boundaries,
Speaker 1: wisdom of your true self. Begin to feel your sen
Speaker 1: help arise again like a drum, beating life, love and
Speaker 1: acceptance back into your heart and mind, and repeat your
Speaker 1: senk help and now three times, a sacred vow carried
Speaker 1: all the way to your soul. It is time to
Speaker 1: gently return, allowing for your truth to carry into your
Speaker 1: a waking life. Sensing your body resting here police supported,
Speaker 1: Notice your breath as it nourishes you back into your
Speaker 1: waking awareness. Feeling the air, how it rests on your
Speaker 1: skin piece, how it is placed on your face, in
Speaker 1: your heart, beating with life, love and acceptance. You I
Speaker 1: loved just as you are. The practice of yoga Nidra
Speaker 1: is complete haryum tatsa haryum tatsa, haryum tatsa um. As
Speaker 1: you return, allow for your first movements to be gentle,
Speaker 1: and if you wish to sleep, you may drift off
Speaker 1: to sleep otherwise flatter the fingers, toes, rotate the ankles
Speaker 1: and the wrists. Soly blink your eyes open, perhaps even
Speaker 1: yawning to soften the jaw in your own time, guide
Speaker 1: yourself into a comfortable, seated position where you can reflect, meditate,
Speaker 1: journal or extend gratitude someone somewhere or something. Thank you
Speaker 1: for being here. It always means the world to me
Speaker 1: to read your comments and insights, and your support does
Speaker 1: not go unnoticed. When you follow, subscribe, like, or share
Speaker 1: your ginidraven beyond, you help extend these practices to those
Speaker 1: who need it most. I'm sending a special thank you
Speaker 1: to the Nova Naja community who make these practices possible.
Speaker 1: If you have not already done so, join today and
Speaker 1: receive exclusive Nova Nidra practices, self inquiry and transformational workshops,
Speaker 1: and discover your unique signature through the states of rest.
Speaker 1: You can go to Alanova dot com to learn more.
Speaker 1: Once again, it is an honor to hold you with
Speaker 1: your sacred rage. Once again, it is an honor to
Speaker 1: hold you through this sacred space and rest well if
Speaker 1: you will. I'm Namascar