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<v Speaker 1>Thank you for being here. My name is Alen Nova,

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<v Speaker 1>and it is truly an honor to share the practice

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<v Speaker 1>of yore can Injure with you. This guided NSDR session

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<v Speaker 1>is designed to support your emotional release and return you

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<v Speaker 1>to your inner power so you can regulate and calm

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<v Speaker 1>your nervous system. If you feel as though you've been

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<v Speaker 1>holding anger, frustration, or intensity in your body, this is

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<v Speaker 1>a space where it is safe for you to feel

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<v Speaker 1>into it now. You may have been taught to quiet it,

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<v Speaker 1>to move, pasted it, or to question whether it should

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<v Speaker 1>even be there. But what if instead of pushing it

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<v Speaker 1>away or letting it take over, you are given permission

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<v Speaker 1>to simply meet it differently, As Clarissa Pincola Estess writes,

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<v Speaker 1>rather than trying to behave and not feel our rage,

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<v Speaker 1>or rather using it to burn down every living thing

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<v Speaker 1>in one hundred miles radius, it is better first to

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<v Speaker 1>ask rage to take a seat with us, have some tea,

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<v Speaker 1>talk a while, so we can find out what summoned

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<v Speaker 1>this visitor. Maybe for the first time, you don't have

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<v Speaker 1>to fear what you feel. You can sit with it.

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<v Speaker 1>You can listen, and you can begin to recognize that

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<v Speaker 1>your anger is not here to harm you. It is

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<v Speaker 1>here to show you something your boundaries, self respect, or

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<v Speaker 1>deep seated values. So for now, allow yourself to arrive

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<v Speaker 1>in this time you've created for your inner peace. You

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<v Speaker 1>are welcome now to prepare for your practice. Seated or

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<v Speaker 1>lying down, with your spine long and aligned, let the

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<v Speaker 1>legs rest gently apart, arms resting comfortably by your sides,

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<v Speaker 1>palms facing skyward. We're onto your heart or belly. You

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<v Speaker 1>may slightly lower the chin to lengthen the back of

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<v Speaker 1>the neck, and as you rest here now sends into

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<v Speaker 1>your hands and your toes. We're going to take a

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<v Speaker 1>cleansing breath in through the nose and exhale out through

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<v Speaker 1>the mouth with attention and release. You're going to take

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<v Speaker 1>your next in hell making fists, clenching the toes, the legs,

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<v Speaker 1>the glutes, the back, the face, squishing the face tight, tight, tight,

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<v Speaker 1>and exhale. Release Let it all go another time. Tension

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<v Speaker 1>release in hell. Tighten the fists, the feet, the glutes,

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<v Speaker 1>Squish your face, squish, squish, squish, and exhale. Let it

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<v Speaker 1>go another time. In help making fists squeeze the body,

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<v Speaker 1>curl the does, scrunch the face and exhale, let it

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<v Speaker 1>all go. Take a pause to allow yourself to feel

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<v Speaker 1>the flesh out through the body, and if your eyes

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<v Speaker 1>have not yet closed, you may gently lower your gaze

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<v Speaker 1>or close them completely, inviting your awareness to turn inward.

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<v Speaker 1>There is nowhere else you need to be, nothing else

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<v Speaker 1>you need to do. You will be receiving the benefits

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<v Speaker 1>of this practice even if you drift to sleep. If

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<v Speaker 1>you wish to remain aware, generally affirm within, I will

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<v Speaker 1>remain rested and aware, repeated again, I will remain rested

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<v Speaker 1>and aware. You are supported by the earth beneath you,

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<v Speaker 1>held by the space around you, and accepted just as

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<v Speaker 1>you are. As you rest here, become aware of your

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<v Speaker 1>whole body, here the breath moving through the ribs, noticing

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<v Speaker 1>the pause between the inhales and the exhales, Observing your

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<v Speaker 1>whole body, noticing the craters and the curves, noticing the

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<v Speaker 1>energy that moves within you. There becomes a stillness beyond

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<v Speaker 1>the eyes. You are invited to let your outer space

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<v Speaker 1>an inner space, begin to blend into one field of awareness.

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<v Speaker 1>Scan the body from the ground of your head all

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<v Speaker 1>the way down towards the soles of your feet, and

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<v Speaker 1>as you do notice what is alive within you, what

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<v Speaker 1>is asking to be seen, what may be holding tension

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<v Speaker 1>or even charge, What part of you is already resting,

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<v Speaker 1>and what part of you is at peace. As you

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<v Speaker 1>observe your experience us that there is nothing you need

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<v Speaker 1>to change. Here, there's space for all of it, space

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<v Speaker 1>for all of you. Lend your awareness now onto the

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<v Speaker 1>space of the heart. Begin to lift your focus to

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<v Speaker 1>the space between your brows, the mind's eye, center of

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<v Speaker 1>your innate wisdom, insight, and intuition. Here your said kalpa,

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<v Speaker 1>more potent than any wish or desire, is a seed

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<v Speaker 1>of intention, spanning all dimensions of your reality. Allow for

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<v Speaker 1>your eye or I Am declaration to self to emerge.

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<v Speaker 1>Let it resonate peoply. If you are not already working

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<v Speaker 1>with a sand helpa, you may consider one of the

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<v Speaker 1>following until your truest sank helpa reveals itself, either during

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<v Speaker 1>the practice or exactly when it is meant to. I

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<v Speaker 1>am strong, I am protected, I am fearless, I am divine,

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<v Speaker 1>or simply I Am. Repeat your saying helpa three times,

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<v Speaker 1>declaring it to be true on every layer of your being.

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<v Speaker 1>Releast your saying helpa, trusting you will return to it

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<v Speaker 1>at the closing of your practice. You are now entering

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<v Speaker 1>into anam kosha, the rotation of consciousness, beginning with your

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<v Speaker 1>awareness landing onto the right side of the body. Since

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<v Speaker 1>the right side of your body all the way from

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<v Speaker 1>your hands to your feet. Then begin to feel the

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<v Speaker 1>left side of your body all the way from your

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<v Speaker 1>hand to your foot. Become aware of your whole body.

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<v Speaker 1>Aware of the right side of your body the right hand, arm,

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<v Speaker 1>tor so leg, and foot, and rotate your consciousness to

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<v Speaker 1>the left side of the body the left hand, arm

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<v Speaker 1>or so leg and foot. Become aware of the front

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<v Speaker 1>side of your body, the back side of your body,

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<v Speaker 1>and the wear of your whole body in the crown

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<v Speaker 1>of your head to your fingers and toes. Rotate your

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<v Speaker 1>consciousness to your forehead, softening across the forehead and space

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<v Speaker 1>behind the eyes in the center between the brows, since

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<v Speaker 1>the back of your head and your whole face. Aware

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<v Speaker 1>of your cheekbones, your ears, your jaw line softening to

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<v Speaker 1>the point of the chin, and the awareness of the

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<v Speaker 1>upper lip and lower lip, both lips together, the right

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<v Speaker 1>nostril the left nostril, aware of both your nostrils, the

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<v Speaker 1>softening across the face, along the softened jaw line towards

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<v Speaker 1>your throat, sensing the front of your neck, the back

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<v Speaker 1>of your neck, connecting to the spoken and unspoken, inviting

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<v Speaker 1>your awareness down your shoulders, among your arms, both your hands,

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<v Speaker 1>palms of the hands, back of the hands, connecting to

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<v Speaker 1>the heart space from your hands to your heart, the

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<v Speaker 1>center of the chest, rib cage, the upper back, sensing

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<v Speaker 1>the guarded and unguarded aspects of your heart and chest,

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<v Speaker 1>connecting now to the solar plexus, the solar plexus, solar plexus,

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<v Speaker 1>the space just beneath the sternum, the diaphragm, feeling into

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<v Speaker 1>your sense of power and feeling into the spacious softness

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<v Speaker 1>behind it. Weare of the naval area, lower belly, sacral

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<v Speaker 1>space from the mid back to the lower back, and

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<v Speaker 1>returning to the sacral space, allowing emotion to be present

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<v Speaker 1>without needing to move it. Simply observe what you are

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<v Speaker 1>holding here in your hips and your pelvis, wear of

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<v Speaker 1>your root, the base of your body, sensing your sacrum,

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<v Speaker 1>the pubic bone, the tailbone. Noticing support beneath you in

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<v Speaker 1>your thighs, your knees, calves, ankles and feet, soles of

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<v Speaker 1>the feet, the toes. Awareness from your toes to your hands,

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<v Speaker 1>your head, sensing your whole face, your whole head, whole

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<v Speaker 1>front body, whole back body, whole arms, whole legs, whole body.

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<v Speaker 1>Connect to your energy, your prana, your life force. Bringing

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<v Speaker 1>awareness now to your breath, not to change it, simply

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<v Speaker 1>to notice the natural movement of the inhale and exhale,

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<v Speaker 1>and as you breathe, begin to sense the body from within,

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<v Speaker 1>the subtle movement of energy. And as you observe the breath,

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<v Speaker 1>begin to bring your awareness to the space just beneath

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<v Speaker 1>the sternam the center of the torso, the seed of

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<v Speaker 1>the solar plexus. And as you breathe, noticing any sensation

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<v Speaker 1>here warmth, tightness, activation, or stillness. Yes, no need to

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<v Speaker 1>name it, just observe it, allowing the breath to move

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<v Speaker 1>upward into the space of the heart in the center

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<v Speaker 1>of the chest. As you observe the breath moving in

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<v Speaker 1>and out, allow for your inhales to enter in through

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<v Speaker 1>the back of the heart and out through the front

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<v Speaker 1>of the heart. Inhale breath moves in through the back

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<v Speaker 1>of the heart, eggshale breath moves out through the front

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<v Speaker 1>of the heart, sensing what may be held here, what

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<v Speaker 1>may be protected. Words are not required, only observation, allowing

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<v Speaker 1>for the breath to touch this space without needing to

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<v Speaker 1>open it or shift it. Simply breathe in through the

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<v Speaker 1>back of the heart space and breathe out through the

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<v Speaker 1>front of the heart space. Continue to move this journey

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<v Speaker 1>upward towards the throat, the front of the neck, the

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<v Speaker 1>passage of expression, and as you breathe, noticing if there

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<v Speaker 1>is any holding, anything paused or waiting. As you observe

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<v Speaker 1>your breath at the pit of your throat, awareness of

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<v Speaker 1>your breath draws towards the heart space, then disperses to

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<v Speaker 1>every edge and corner of your body. You are now

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<v Speaker 1>entering into Monamaya kosha, the exploration of polarity and the

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<v Speaker 1>space in between, allowing for you to experience the tension

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<v Speaker 1>of opposites. You are practicing Yoga n Indra, expanding your

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<v Speaker 1>awareness as you observe your whole body, begin to notice

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<v Speaker 1>the parts of you that feel warm. Allow for your

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<v Speaker 1>awareness to land on the parts of you that feel warm,

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<v Speaker 1>Allow for them to get warmer and warmer and warmer.

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<v Speaker 1>My releast, observing what a rise within you. When you

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<v Speaker 1>feel warmer, it begins to get warmer and hotter, sensing

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<v Speaker 1>heat rising in the body, now drying in a neutral space,

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<v Speaker 1>and from here expanding into coolness, noticing the parts of

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<v Speaker 1>you that feel cool, allowing for them to get cooler

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<v Speaker 1>and cooler and cooler, observing the coolness become colder, becoming

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<v Speaker 1>so cold, so so cold, and returning back now to

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<v Speaker 1>a space of neutrality, dipping into the warmth and the heat,

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<v Speaker 1>dipping into the coolness and what it's cold? Back to warmth,

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<v Speaker 1>returning to coolness, now inviting the expression of warves and

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<v Speaker 1>coolness simultaneously. From this neutral space, you are now invited

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<v Speaker 1>to sens into the rage. Noticing as you scan your

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<v Speaker 1>body from the crown of your head to your fingers

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<v Speaker 1>and toes, where are you locating rage? Notice the temperature,

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<v Speaker 1>the sensations when you observe, where do you experience rage?

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<v Speaker 1>Does it have a shape? Where does rage express in

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<v Speaker 1>your body? Allow yourself to feel it, feel all of it. Rage,

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<v Speaker 1>Rage range, Release the range, discover a peaceful place within

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<v Speaker 1>where you can return, and within that peaceful place, begin

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<v Speaker 1>to open your awareness to where you experience grace, scanning

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<v Speaker 1>the body from your toes to your fingers, the crown

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<v Speaker 1>of your head. Where can you locate grace? How is

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<v Speaker 1>it expressed? Does it have a texture, the color? Perhaps

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<v Speaker 1>it has a memory, a dream. Without diving into any story,

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<v Speaker 1>simply observe what arises when you experience grace, grace, grace,

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<v Speaker 1>return from the experience of grace, entering into rage, returning

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<v Speaker 1>to grace, and turning back into rage, into grace, until

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<v Speaker 1>eventually you can experience both grace and rage as one

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<v Speaker 1>felt experience weave together as one. As they begin to harmonize,

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<v Speaker 1>you return to a space of neutrality. In this space,

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<v Speaker 1>you are unaffected. Your awareness travels to the space between

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<v Speaker 1>the brows before you, a mindscreen like a mental movie

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<v Speaker 1>played before you allow the images, senses, and experiences to

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<v Speaker 1>pass through without any attachment. Wires crossed, A subtle shift

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<v Speaker 1>in the air, Goddess Calli and her fury. Water rung

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<v Speaker 1>out of a towel, blowing up a balloon, a deep sigh,

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<v Speaker 1>a dotted line, an empty doorway, heat rising, heat rising,

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<v Speaker 1>heat rising, the coon Delini serpents, a wall coming down,

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<v Speaker 1>A million new directions shouting from a rooftop, a handshake,

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<v Speaker 1>a smile of relief, burning embers an unspoken truth, an

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<v Speaker 1>unspoken truth, an unspoken truth. You are resting here with

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<v Speaker 1>a cup of tea, the tea cup settled in your hands.

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<v Speaker 1>I'm not separate from you, but something you are in

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<v Speaker 1>relationship with, aware of its warmth. You are witnessing this

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<v Speaker 1>cup resting in your hands. Generally, bring your attention to

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<v Speaker 1>the tea itself believes dry now have softened, have opened,

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<v Speaker 1>changed by the heat, and without that warmed, without the

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<v Speaker 1>kettle boiling, they would have remained closed, unable to release

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<v Speaker 1>what they hold. The water it's holding and allowing the

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<v Speaker 1>emotional body drawing something out. The water begins to cool.

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<v Speaker 1>What was once closed now appears is an offering, no

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<v Speaker 1>longer something to resist. If you feel called, imagine bringing

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<v Speaker 1>the cup closer. Don't need to rush, just sensing that

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<v Speaker 1>this too can be taken in remedy, not because it

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<v Speaker 1>removes or adds anything, but because it allows something within

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<v Speaker 1>you to be met. Fully allow for yourself to receive

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<v Speaker 1>the tea, no noticing how it lands in the body,

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<v Speaker 1>creating warmth as it moves through you, and holding space

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<v Speaker 1>for the grace of your sacred rage. Take your time

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<v Speaker 1>sipping the tea, observing the leaves, no warmth than aroma

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<v Speaker 1>from this place. As you observe what is left, notice

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<v Speaker 1>a message within the tea that is now within you.

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<v Speaker 1>Noticing the wisdom of your body, wisdom of your boundaries,

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<v Speaker 1>wisdom of your true self. Begin to feel your sen

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<v Speaker 1>help arise again like a drum, beating life, love and

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<v Speaker 1>acceptance back into your heart and mind, and repeat your

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<v Speaker 1>senk help and now three times, a sacred vow carried

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<v Speaker 1>all the way to your soul. It is time to

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<v Speaker 1>gently return, allowing for your truth to carry into your

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<v Speaker 1>a waking life. Sensing your body resting here police supported,

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<v Speaker 1>Notice your breath as it nourishes you back into your

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<v Speaker 1>waking awareness. Feeling the air, how it rests on your

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<v Speaker 1>skin piece, how it is placed on your face, in

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<v Speaker 1>your heart, beating with life, love and acceptance. You I

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<v Speaker 1>loved just as you are. The practice of yoga Nidra

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<v Speaker 1>is complete haryum tatsa haryum tatsa, haryum tatsa um. As

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<v Speaker 1>you return, allow for your first movements to be gentle,

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<v Speaker 1>and if you wish to sleep, you may drift off

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<v Speaker 1>to sleep otherwise flatter the fingers, toes, rotate the ankles

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<v Speaker 1>and the wrists. Soly blink your eyes open, perhaps even

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<v Speaker 1>yawning to soften the jaw in your own time, guide

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<v Speaker 1>yourself into a comfortable, seated position where you can reflect, meditate,

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<v Speaker 1>journal or extend gratitude someone somewhere or something. Thank you

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<v Speaker 1>for being here. It always means the world to me

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<v Speaker 1>to read your comments and insights, and your support does

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<v Speaker 1>not go unnoticed. When you follow, subscribe, like, or share

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<v Speaker 1>your ginidraven beyond, you help extend these practices to those

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<v Speaker 1>who need it most. I'm sending a special thank you

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<v Speaker 1>to the Nova Naja community who make these practices possible.

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<v Speaker 1>If you have not already done so, join today and

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<v Speaker 1>receive exclusive Nova Nidra practices, self inquiry and transformational workshops,

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<v Speaker 1>and discover your unique signature through the states of rest.

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<v Speaker 1>You can go to Alanova dot com to learn more.

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<v Speaker 1>Once again, it is an honor to hold you with

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<v Speaker 1>your sacred rage. Once again, it is an honor to

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<v Speaker 1>hold you through this sacred space and rest well if

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<v Speaker 1>you will. I'm Namascar