Transcripts
1. Online Meditation Retreat Intro: Hello, Skillshare community. My name is Alina and I'm the founder of peaceinside.me
online retreats. Together with many
talented coaches from around the globe, we create self-healing
and spiritual journeys that you can do in the comfort
of your home. Our retreat is designed
for you to slow down, take a look inside,
ask yourself some questions, and really spend
some quality time with the most important
person in your life - you! We collect meditation and
mindfulness tools from different cultures and eras and put them in an
easy-to-follow sequence. That way, you have
a variety of tools because different things are going to work for
different people. This transformational journey is designed for any kind of
experience whether you already have meditation in your practice or you never
meditated in your life. If you are a
mindfulness newbie, this is a great place to
embark on your journey. If you are seasoned in
meditative practices, this is a great way to
deepen your experience. The results of this
retreat are going to be different for each
and every one of you. Even more, if you are taking this repeat over and
over and over again, you are going to have different results
every single time, depending on what's
going on in your life and how you're feeling
emotionally. As you're discovering yourself
from practice to practice feel free to share
your experience and ask me any questions
you might have. This retreat has three parts. In each part we focus on
different healing modalities and different aspects
of inner balance. In the first part,
the Disconnect To Reconnect module, we really focus on
movement and breathing. In the second part, we find our mind
and body connection through journaling
and movement exercises. In the third part, we go into deep relaxation mode
with the help of yoga Nidra meditation,
restorative yoga, and a sound healing bath. After each part, there will
be a little project for you. After the first module, we
offer you affirmations and self-love tools for you to explore on your own
in the next 30 days. After the second module,
we provide you with 30 inspiring self-discovery
journaling prompts. And after the third
module, there is 12 steps of gratitude
practice. And before we get started, I invite you to take some time and set your
intentions for this retreat. Maybe close your eyes. Take a deep breath. Really think about what it
is that you need the most right now. Do you need to reset
your mind and body? Relax and let go? Are you looking for an answer? Do you feel lost? Do you need some
emotional purging? Whatever it is for you just take a moment
to track your thoughts. Really open up your
mind before you go into your spiritual journey. And without further due,
let's get started!
2. Restorative Yoga Flow: I must stay. Thank you so much
for being here. My name is Justin and I am so grateful to guide you through
this restorative practice. I have with me three
blankets, four blocks, and a bolster at home, if you don't have these items, you can certainly use
regular household blankets. You can use towels for a
bolster if you roll up a thick blanket or a towel, you can also substitute
that for a bolster blocks. You can even use books. Is there just for support? So there's no efforts and
the restorative practice, this is all about turning on the parasympathetic,
parasympathetic nervous system. The parasympathetic
nervous system is about the systems
of rest and digest. We have about four
subsystems and the parasympathetic
nervous system versus the sympathetic
nervous system, which keeps us moving and going. You may have heard of
it as fight or flight. We have to work extra, extra hard to keep ourselves
grounded and really restore. We're going to start in a
nice tall, comfortable seat. I am sitting on blocks. You might sit down and
bolster or a blanket. You can find a soft gaze
where you can close your eyes if that does
not produce any anxiety. If you prefer your
eyes to be open, just find them soft and focused on something
in front of you. Palms will rest on your thighs. This grounding gesture, begin
to connect to the breath. Now just simply notice where
your breath is right here. And right now. There's no
need to adjust anything. Just simply breathe. Whether the breath
is shallow or deep, but it's all information. Began to become more aware. To notice. Listen to your breath gently. With this awareness, you can use your breath to bring
yourself back to center. Light starts to swing from
side-to-side or as extreme, or use the breath in
these other yogic tools, including this
restorative practice to help us hover over center. Instead of swinging to the
extreme, assigned to signs. Begin to notice that the
legs and the sitting bones, your foundation anchored
into the ground. Noticing your low
back lifting out of the low back on the
hips and the ribs. Fine, becomes a little longer, the crown rising
a little higher. Gently bring the awareness
to your shoulder blades, bringing them slightly
closer together. And then sliding down the spine, sending the heart and the
lungs forward and up. And you can begin to breathe to all four corners
of your healing. The breath and the
lower belly rise to the rims all the way
up to the upper chest. We find that release
somebody accidentally. Take a few more breaths here. Tried to remain focused
on your breath. Route. This
restorative practice. Even if your mind
wanders, it is okay. We're not here to lift
our minds into shape. Ready to check in
and not checkout. Become more aware. Few deep breaths here
for the next inhale. Take it in all the way
up through your nose. The breath out, open up
the mouth inside out. Do that two more times. Pay bracket over them
outside out. Last time. Exhale. Bring a breath in and out. Slowly open up the space. If you have your legs
crossed out in front of you, just give them a little
bit many shakeout. Then we switch the crossing of your legs with your
opposite leg in front. I know sometimes it's hard but hopefully you can remember. Back on the thighs, ground back down and
lengthen the spine. On the next breath in, reach the arms out and
up, soften the shoulders. You can look up. You can look straight ahead. Nevertheless, breathe
in and breathe out. Stay here as you inhale. Exhale softly, Bring a
left hand to the ground, reach the right arm
up and over the ear. Looking forward are
looking inside the elbow. You might even soften your
gaze or close your eyes here. Take a moment to anchor the
right sitting bone next to the soft and the shoulder
blade into its socket. One more breath in. One more breath out. Inhale slowly, come all the
way up and catch the prayer. Exhale right-hand down, left
arm up and over the ear. Back to your lower
half grounded. Feel this expansion
with every breath. I literally it's
on the breath out. One more time. So we begin to rise. Backup. Going to take a gentle
twist to the right. Left hand to your right thigh, the right fingertips
are anchored behind you like a kickstand
to allow the spine from a tall and true 33
out, twist slightly deeper. One more time, inhale here. Exhale, slowly, unwind. Come on back to center. Take the gentle
twist to the left. Left fingertips
anchored right hand to your left side road
to fall there. Breathe in. Breathe out, twist
slightly deeper. Ringing out anything. One more time. And exhale. Slowly, unwind. Come back
to 17 after the prayer. Prayer all the way through you. Inhale, reach the
arms out and up. Keep my gaze up. Exhale been a prayer back all the way through
your one last time. Inhale, reach out and up, catch the love, catch the light. Exhale, bring it through you and let the hands wraps
back on the sides. Slowly bring your left ear
towards your left shoulder. You can stay just like this, where you can bring
your hand on top of your ear as a gentle wage no. Pushing into the right side of the throat and breathe out. We were trying to
hand to your thigh. Come on up through
center on the breath in, breath out, right ear
to left shoulder. And once again, you
can remain here. Bring the right hand on top of your ears
and gentle weight. Nothing actors here. And breathe out. Release the hand if you got it. Come on back to center, gently bring the
chin towards her. It's tied into the
back of the throat. Stay anchored in the feet
and the sitting bones. The spy remains long. One more breath in. One more breath out. Inhale to bring the chin
parallel to the ground. Axial tilted forward on
the front of the throat. So far back. And you cannot stay here for a
chocolate few extra breaths. In this modern age, many of us are looking down at our devices or we take a moment to open up the
front of the foods. One more beautiful breath. Releasing breath. Go ahead and slowly
bring the chin parallel to the ground. They came over here
for a few circles, inhale to circle the
head all the way back. Exhale, come forward,
shades a chest. We'll take that a
few more times. Inhale, circle the hands. Exhale, come forward,
chin to chest. Use the full inhale. Circle all the way back. Use the full exhale circle. Last time. Inhale
all the way back. After you fully exhale, slowly begin to
switch the direction. To be the boss, to
decide the speed here. If you need to move slower. Take a few more circles
here on the breath, moving at your pace. One more final round. Opening up the throat, opening up the lines
of communication. Grounds for slowly come up
and over onto all fours. Let me take a moment
to stack the joints, the shoulders, over the wrists, the hips over the knees. Moment to spread the fingers
again with thumb away from the index finger and
throw the arms outward, is called external rotation. So the biceps face,
the front of the mat, the elbows to the
back of the mat. Few rounds of cat
and cow inhale, drop the belly, send the tail
back and the heart forward, exhale to push the ground away, hook your navel to your spine
and round, round, round. Inhale. Drop the belly, heart
forward and up, gaze forward and upward. Soft and exhale to route. If you'd like to tuck the
toes underneath, you, even flip your
wrist 90 degrees so the fingers point
out left and right, or you might flip
them all the way around if your risks
allow you to take a few more cats and cows
here. On the breath. Moving at your own pace. Stay anchored in your
feet and in your breath, as well as the fingertips. One more cat and cow here. Come on back to neutral. If you have the risk flips, go ahead and flip
them back around. On tuck the toes. Take the knees as wide
as the mat if you wish, or I can keep the
knees parallel up to you but bring the
big toes together, sit all the way down. Child's pose. Forehead
to the ground. Would you like to replace a block or a blanket
underneath your forehead, underneath your third eye. You might do so as well to
bring in the ground up to you to give the hips
a little wiggle, side-to-side, the forehead,
a little massage. Either way, breathe
in and breathe out. One more time. Inhale and exhale. Slowly inhale to come
on back to all fours. For a moment. I had just learned my biceps forward fingertips
anchored into the ground, push the left fingertips
into the earth, and reach the right
arm up to the sky. Breathe it. And breathe out. Inhale to stay, exhale
to thread this needle, right arm in-between
left arm and left leg, right ear to the ground, optional again to bring a block underneath your head if you need to bring the ground up to you, walk the left
fingertips forward, tenth of fingertips, and turn the left arm outward to face the left arm pit
towards the graft. Write palms to the ceiling and really push these fingertips and the right arm
into the grounds. Who can move into
your shoulders? Breathe into the back of your
heart, inhale and exhale. Last time we breathe out. Slowly. Begin to walk your
left fingertips back underneath
your left shoulder. Pushing to the fingertips, push into the feet. Inhale to slowly Unwin's exhale, come on back to all fours. Inhale for cow,
exhale for a cat. Slowly, come on back to neutral. Let's take on the other side, was the right fingertips get
into the earth and rise, pushing down two, lift
up and find the twist. Breathe in and breathe
out stage you inhale, exhale thread, this needle, left arm down, left ear to the block blanket
or to the ground. Walk the right
fingertips forward, tempt them, and turn
the right arm outward. So the right armpit
phases the Earth. Breathe in and breathe out from your left shoulder to your left little
tip, little finger. They are anchored
into the earth here. You can breathe into
your shoulders, breathing into the back of
your heart One more time. Inhale and exhale. Slowly. Begin to walk the right hand underneath your right shoulder. It down to reach up
for the breath in. Breath out, slowly. Come on back to all fours. Inhale for cow, exhale for cat. Slowly come back to neutral. Slide the hands forward
about one hands, legs. Tuck your toes. Lift the knees, lift the
hips downward facing dog. Take a moment to pet
out through the feet, bending one knee, straighten
the opposite leg. Slowly switching. This is on your breath. Inhale, drop one heel, straighten the leg and
bend the opposite, and slowly exhale and switch. You can take this
a few more times. Opening up the
back of your legs. Opening up your Down Dog. Slowly come to stillness in
your downward facing dog, drop the heels, bend the
knees and the hips a little higher. You
can shake the head. Nod your head. Yes. Breathe in. Breathe out softly. Drop the knees, tuck the toes, come on down child's pose. And breathe here. To grab the support for the
Earth from the nucleus. One more time, breathe
in and breathe out. Slowly. Begin to roll out. Sitting on your heels. If you need to place a
block in between your feet, he would certainly
do that as well. And we're gonna find our
first restorative posture. Supine twist, which is a sense
of a twist on your back. We're going to find one of our blankets land out
on the top of the mat. This will be support for our shoulders and
underneath our head. I personally prefer a blanket
in-between my inner thighs. If you'd like to use a block, you can certainly
do that as well. Book. You'll take another blank and
habit must be bunched up. Come to lie down on our backs. Blinker once again
between the inner thighs, going to take the arms out
into a T if you'd like. I'm going to use this cactus arm styles sort
of be goalpost variation. In the ground first shift
the hips to the right, bring the knees to the left
at the height of your hips. Really want to keep the shoulder blades and
melting into the ground. You can look up. If you want to take a
little bit of a twist, you can look over
the right shoulder. I invite you to close your
eyes and just breathe here. We're going to hold
this for a few minutes. I will gently guide
you out of it. Take it to the other side. Well, maybe we will continue to allow us to
release something. Left thigh as well. We'll do that as well. The next few minutes. Small adjustments. Definitely give it about
30 seconds to a minute. It takes the body
a moment to allow. Briefly. I'm pulling up the lung so much more and back to center. Centered the hips, pelvis. I'm just gonna take that supine
twists the opposite side, shifting the hips to
the left to allow the knees to fall to the right and the
height of the hips. Once again, you can stay in her practice shape or
extend the arms in a T. Might look up or over your left shoulder
that's up to you. Take a moment to melt the
shoulder blades into the prop, into the earth and
just breathe here. Remaining focused on the breath. Allowing it to be your guide. Your anchor. Make your way onto
your right hand. Tips into the ground
to lift yourself up, taking your time. Absolutely. No route. Come back into the seat, into the back of your
mat. To the side. I'm going to gently set up for a second,
destroyed his posture. Now that we've twisted out, perhaps something no
longer serving us, we're going to find
side body stretch here. So you can keep
this max blankets or towel the top of the mat. Find a bolster. Again. You can find many towels
and blankets Jewish rolled up together to add an
additional layer underneath. Let's give the hips a
little bit more of a lift. If you find the side
body stretch will start. The left side would come right next to this bolster setup and blankets set
up your left hip? It'd be right on top. Can extend the legs out. Would you like to I really invite you to take
another blankets and roll it up or towel and place it in between
your inner thighs again. Extend the left arm, reach the right arm up and over to get your right wrist
with your left index finger, we feel a gentle stretching your right hip all the
way up your right side. Resting your head in between
your side body stretch here. Hold this for a few minutes
or under simply believe. Angle into the very uncomfortable and painful and
maybe adjusting your body. Your body and not the
other way around. Slowly begin to
deepen your breath. The right place the right
hand onto the earth. There's absolutely no rush. Come on up, just take your time. Going to switch the upward side. Crops with you. On the edge of the bolster. We adjust prompted
material side up and over. Extending the white seal. Reach the left arm. Wherever your wrist,
your right hand. Me opening up your left side. Encourage you to soften, negate the eyes all the
way up your left side. Let me begin to
deepen your breath. Place the left foot
on the ground. First, the fingertips down. All the crop. Out of the way. We're going to find our
third shoots a day. And this is one of my favorites. Sweep the bottom. So we will take our blocks
or if you have books, you can stack them. At the top of the map. Somebody's blankets out of the way the opponents
play later. You happen to have blocks is somewhat of a
measurement here. We'll take tall block and then two right behind
it for a measurement. Setting that up near
the top of the mat. You can take your bolster, rolled-up towels or blankets and place it here so we find
a little bit of an angle. We only need two lungs. Remove this middle one. Have blocks by our
signs before elbows. Optional to place a towel or a blanket for your head
on top if you'd like to, you certainly can.
Another option. You also place a blanket or a towel underneath the
where you'll be sitting. We'll go ahead and take
sitting bones, the sacrum, drop the right at the
base of the bolster, bring the soles of
the feet together. I personally like to take
a block or I'm sorry, a blanket, place it
underneath my feet. When they find that to be a difference maker,
I certainly do. When it take blanket or a towel. And to make a little
jelly roll of sorts. One more time. Nice
little jelly roll. It's going to go underneath the sole of the
feet, come together. Visible jelly rolls a
little bit of an angle. Let me see your thighs. Slowly. Lie down. Nice restored
at hip opener here, there was no muscle is being worked to open up your
hips and grab your blocks, your forearm and elbow
down on the block with your hands rather
than the hip crease right on the tip of the pelvis. Ahead and set up both
blocks the angle here. Finally, if you wish to take a third or fourth blanket and put it over
your entire body, may do so as well. Welcome to lie here
and just simply exist breathing super Monica. One more sort of posture. So blocked top of the ankle towel that
you can use your head. Let me come out of
that. You might want to make a little bit of a role for your neck.
That's up to you. Just two blocks. This one I'm a bolster. Take the blocks that you
have about medium height. Bolster, bolster setup, angle here, resting, blankets. More of those. Bolster, which will be for the fields. For your height. Brain lights up and
over the back of the top of the
bolster to adjust. Now, stolen, they get back and once you
get a little closer here, you have your head
underneath here. If you wish to create a
little bit of a neck roll, you can certainly do that. You'd have your arms
out buyer's side, palms to the ceiling. Finally, once again, blanket. Place it over your
entire body or even just on top of your hips. Gentle weight as his lice,
very grounding energy. We're slowly the shoulder
blades modern till the earth. Collect back to the
breath. Breathe here. To deepen your breath. The lungs, the ribs expand
and slowly release. In what you need. Every breath in. Letting go of what you
do not on the brand. Back into your body. By making subtle movements, you're going to wiggle
their fingers and the toes, the head and neck. They move from side-to-side. And the other small
movements you need here. Following inhalation, reach the arms up
and over your head. Finding the full body stretch. Point the toes and the fingers
and opposite direction. Let me energy
throughout the body. Breathe in and breathe out. Begin to bend the right knee, place the right foot on top. Be bolster, followed
by the left me bending left foot on top
gently roll over to your right side
and a fetal position. Your left fingertips
to reach the Earth. Push them into the ground
and slowly begin to rise. Binding again may
comfortable seat. If you would like to place a bolster way blankets
underneath you to sit on, you may do so as well. Take your time to
set yourself up. Can allow the eyes
to remain soft. We're even close to coming back to the hands
resting on your thighs. Palms facing. The thighs is your length in
the spine here, find Anjali mudra,
prayer at the heart. Lift your sternum
up to your thumbs. Press the thumbs back
into the sternum. Sliding this prayer
up to your third eye, borrowing the chin to the chest. May we prioritize and make
time to restore to heal. The light in me bows
to delight in here. Whereas we say, namaste, stay. Thank you so very much for being a part of this
restorative adventure and I hope you feel much better than you did when we
started. Thank you so much.
3. Yoga Nidra Guided Meditation: Now I must say my name is Kathy, and I'm delighted to be
your meditation teacher. I hope you've enjoy
yourself so far. And this is gonna be
the cherry on top. You're going to need
rise the meditation we're going to practice today. You're gonna need to
run means you sleep. It's a practice that
is done in Shavasana, laying down which is
accessible to most people. It's also guided that even if you don't have
a meditation practice, it has an easier access to it, so it may feel a little easier. Now it's a great, great meditation to
release stress and anxiety as well as insomnia. You may fall asleep
during the practice, especially if your
body needs to rest. However, tried to stay
awake as best as you can. Now if you fall asleep, you fall asleep and that's okay. Just come back to me
when you hear me again. But otherwise, try to stay guided by my voice.
When you hear me. Meditation where you will be
in-between sleep and awake. You know, when you start falling asleep and you're
not quite awake, you can still hear things that
are happening around you, but your mind does not want to attach to
anything around you. That's the state
that you're gonna be in throughout this practice. Because we're gonna be
in it for a little bit. Command to be as
comfortable as you can be. Laying down with a pillow
underneath your head, with bolster
underneath your knees are rolled-up blanket or big pillow and cover yourself
up as you will get colds, your body temperature will drop. So it's important to stay
comfortable and warm. So it doesn't take you out of the practice once you in it. That is it for the practice. Just a little short intro. We are going to start
with a little journaling, so make sure that
you have a notebook or your journal nearby. We're also going to
stop with pranayama, which is breath work to
really sat alone minds so that we're ready to
rest fully and get the full experience
that you're gonna get. You're gonna need to
I can bring to you. So get your prompts, get your journal, and
let's get started. Once you have
everything around you. Take a sit, nice, nice CCT, so cross-legged or
however you like to see it and feel your Sitz bone pressing down the
crown of the head, lifting a little higher. Your hands relaxing on your lap. Take a long deep
breath in through your nose and a D breath
out through your mouth. Another deep breath
in through your nose, open your mouth and
a big sigh out. On this next one as
you breathe in deeply. As you exhale, close
your eyes softly. Then return to your
normal breath. Unforced breath. Just checking in with
yourself noticing when you breathe in where
you're feeling tension. If you're feeling tensions, when you breathe out, if you're finding space or
if you finding restriction. Buddhist seeing how your
body feels emotionally. Your minefields. Just checking in with yourself, noticing where you're
starting from. Then let words come to mind
to describe how you feel. Maybe images. Notice how you feel
in this moment. To think of three words, I would best describe
how you feel right now. Then take a long deep
breath in through your nose and a big breath
out through your mouth. Then slowly open your eyes. Grab your journal and write
down whatever came up By, down wherever
you're coming from. Wherever you starting from. There is no wrong way, a right way to be. We can feel one way and its opposite at the same
time, that's okay. You can feel happy and anxious. Notice where you're
starting from writing down or describe the
image that you saw. A few minutes right now. Can even pause this
recording as you write down. Then our next thing we're gonna do is pranayama breath work. Today we're going to
work with balancing body and mind with the breath work that's called naughty Shanna, which is alternate
nostril breathing. Grab your right hand. Move your index finger and
thumb to touch your palm. Bringing your ring
finger to the outside of your nostril right above
that little crease. Then your thumb
on the exact psi, opposite side at the same place. Nice. You other hand can be palm up or palm
down on your lap. Take a long deep breath
in through both nostrils, breathe in and N and N and N, an N and a big breath out
through both nostril. Breathe in who both nostril. Fully, fully a little bit
more and exhale empty, empty, empty, empty, empty,
empty, empty, empty. Nice. Now bring your thumb to close
out your right now swollen, inhale through the left
nostril breathing in close and hold and exhale
through the right nostril. Inhale through the
right nostril, breathe in and N, and N and N. Close and Halt. Xl through your left
nostril breathing out, holding your exhale out, and then inhale when you need to inhale through your
left nostril breathing, act cell through the riots, inhale through the right
clothes and holds and act cell through the
left, empty outstanding. And then breathe in
through the left, cools and holds Excel
through the right, staying empty at the
bottom of your exhale. Inhale through the right, clothes and honed Excel through the left and close your
eyes if you have not yet. Inhale through the left. Clothes on hold, exhale to empty out completely
through the right. Inhale through the
right clothes and holds XL through the left. And keep going like
this on your own, breathing in through one stroke, causing hold up the top MTL
to the opposite nostril, staying empty as
much as you can, and then breathing in, breathing out through
the left side. More on your own. Last one full round. Next time you breathe
out your left nostril. You release your right hand
down through your left. Keep your eyes closed then breathe in through
both nostrils. Breathe out through both
nostrils. Deep breath in. And as you exhale, bring
your chin to your chest. Slowly open up your
eyes as you breathe in. And whenever you feel like it, it can lift your gaze up slowly. Now you're ready for the
practice of Yoga Nidra. So slowly, lay down on your mat, bringing a pillow
underneath your head, another one
underneath your knees or bolster or rolled-up blanket. Make sure you're
covering yourself up. Now, take a long deep breath
in through your nose. In a deep breath out
through your mouth. Yourself arrive. Reminding yourself that you will stay awake
throughout the practice. When you hear this sound. You will Weka. Start bringing your awareness to the sounds that you
hear around you. Starting with the sound
of my voice coming through your computer or
your tablet or your phone. Maybe hearing it sounds of your tablet or your
computer as well. The sound of the fan. Listening to the sound of the air flowing
around your room. Brushing against your computer, your furniture, your body. Ascending to the
clicking of the floor. Can you hear the electricity
moving through the walls? The light sockets? Letting your mind
going from sound. Sound to sound, not stopping
on one particular sound. Being the observer of
the sounds around you. Then slowly guiding
your awareness outside your room to the
rest of your home. If you have pets in the
house or dog or cat maybe listening to the
San of their paws, the sound of their movement. Anybody else in
the home with you? Sound of their breath
or their voices? Sound of the TV, sad if it's own on the music they're
listening to you. Following the airflow through your home from room to room. Listening to the
sound of the water moving through the
pipes and the walls. The sounds in the kitchen
via plants is plugged in. The humming of your French. Cutting your mind slowly go
from sound, sound to sound. The cost of Suan to you to the
furthest one in your home. Maybe you hear
sounds of neighbors. If you live in an apartment. Behind the walls, the
ceilings and floors. Then slowly guiding your
awareness outside your home. The outside worlds. Street sound, the
country sounds. Listening to the sound
of a car driving by, in a way, it sound of the
tires on the pavement, sound of the engines vibrating,
the occasional honking, occasional Sirens sound, someone walking by San
of their footsteps, noticing if they're
running or slowly walking, pushing a cart or a stroller. Hearing the sound of
their voices if there In the phone are shouting to
someone across the street. The sound of the bird chirping, a dog barking, squirrels chasing each
other around the tree. Can you hear the
sound of the ants? They crawl, bringing food
back to the end pile. The sound of a spider
webbing It's Web. Can you hear all the sounds
of the outside world? The sound of the
wind blowing through the trees underneath the
wings of a bird taking off. Now bringing your
awareness back to you. Ascending to the sounds that
you hear coming from within. Listening to the sound
of your inhales. The sound of your exhales, the effortlessness
of your breath. Each unique breath
with a similar sound. As you dive deeper within you. Can you hear the sound of your heart beating
in your chests? Unique rhythm that is yours. Can you hear the sound of
your digestive system? The gurgling of your stomach, liquids smoothing
through digestive system to help you digest. Little bubbles pumping. Can you hear the sound of
your blood flowing through your veins pumping
through your heart, moving to your brain, all the way down to your toes. Can you hear all the sounds? Coming from within. I am now going to
take you through a rotation of consciousness. Remind yourself that
you will stay awake. The rotation of consciousness, we will use warm golden
lines, a healing light. The light touch the body while refraining from
moving your body. If at any point
to lose my voice, to come back to me
when you hear me again without trying to make up for what you
think you've lost. There is no right
way or wrong way. To practice Yoga Nidra. Slowly bring your awareness
to your big toes. Start feeling a
beautiful golden light. Shine on your big toes. That healing light penetrates
through your toes. And then guide that likes to
move over to your second toe is your third toes. Fourth to fifth toes. Guide the light down the sole of your feet towards your heels. Let it wrap around
the top of your feet. Let it move inside
your ankle joints, feeling that warmth and
that healing power. Then guide the light, whoever your shins, let
it wrap around your cats. Feel it inside your knee joints. And over your thigh. Wrap around the back
of your thighs. Filling both legs
gently glowing. All tensions releasing. Now move the light shine on your tailbone right at
the end of your spine. Feel that beautiful glow. Shining BRI warming, healing. The line, move up and fill in brightening
through your pelvic bowl. The light shine at the
front of your pelvis. Wrap around the back
of your pelvis. Feeling an instant release
of tension in your pelvis. Move the light, shine, ride behind your navel. Let it glow at your belly and slowly wrap around
towards your lower back. Feel that beautiful
golden glow shine from your navel all
the way to your toes. Feeling all tension,
it slowly releasing. Funding healing where
healing is truly needed. Guide the light up your spine. Feel that bright shining
lines in your chats. Right in the center
of your heart. That golden glow brighten up through the front
of your ribcage. Wrap around the back
of your ribcage. Finding healing in
your heart center. Move the light to the
center of your throat. Feel the light shine at
the front of your throat, the sides of your neck, the back of your neck. Guide the light over your
shoulders towards your armpits. And it slide down
your upper arms and wrap around your upper arms. Feel a beautiful healing line
inside your elbow joints. Guided down towards
your forearms, bending it wrap
around your forearms. Move it down towards
your breasts. Inside the palms of your hands. That it wrapped around
the back of your hands. Feel that healing light
shine through your thumbs, your second fingers,
your third fingers. Fourth finger. Your fifth fingers. Filling your body from your neck to your
fingers, to your toes. Slowly glowing a little
brighter and brighter. Feeling the warmth of the
lie, releasing all tensions. Finding healing and peace. Where healing is needed. Move the light to shine at
the center of your forehand. The light penetrate
but two inches, eliminating all your thoughts. And then glowing
so bright that it dissipates all your thoughts. A healing light shine over
your forehead towards your temple, softening
all tensions. And its shine over your eyebrow. Your eyelids, the
bridge of your nose, sides of your nose, your nostrils, down
towards your cheeks, your ears, over your upper lip, your bottom lip, your
chin, and your jaw. Filling your beautiful face. Releasing all tension. Under that golden glow. The line wrap around the back of your head and slowly move
over the crown of your head. Feeling you entire body now. Glowing. All tensions releasing. Funding, healing, where
healing is truly needed. Remind yourself that
you will stay away. Slowly guiding your
awareness to your chests. In observing the rise
of your rib-cage as you breathe in the fall
of your rib-cage, as you breathe out. Staying present for the
breath at your chest. Start counting your
breath down from 11. That's 1111. Excels. When your mind wanders away, gently guiding your
mind back to count Eleven without any judgment. Letting go off the
counts wherever you are. Remembering to stay awake. Slowly guide your awareness. It's Geography. Start feeling your feet, your heels heavy. Into your back of your legs, your calves, your
thighs feel heavy. Your buttocks, your
lower back, middle back, upper back, shoulders,
arms, heavy. Recreate that sensation of heaviness throughout your body. Letting yourself feel heavy. Feeling so heavy you feel your body sinking in making
a body print on your mat. Let yourself feel heavy. So heavy, you can't move. Now, let yourself feel light. Your toes, your legs light, your hips, your belly, your chest, your arms lines. Recreate that sensation of lightness throughout your body, letting your body feel
lighter and lighter. Starting to feel so lie to
feel like you're hovering over your mat that
yourself field lines. Now let yourself
feel heavy again. Feel yourself sinking and so heavy you has heavy as lacked. Yourself feel heavy. Now let yourself feel lie and peeling lighter and lighter. So light you feel like a feather floating
around your room. Let yourself feel lines. Now feel heavy. Now lines. Now heavy. Now lines. Now lines and heavy. Gonna guide you now through
a series of fast visual. Open up the screen of your mind, the screen right
behind your eyebrows. Lead images pop in there. Whatever you see is the
right thing to send to see not forcing those images. If you don't see anything
that's alright as well. In blue sky. Peaceful lake. Baby bears swimming. The sound of crickets, the smell of the
earth after the rain. Crackling fire in the fireplace. Blue I double rainbow
across the purple sky. Your favorite song on the radio. The sound of footsteps, footprints in the sand, a red rose, snow
falling from this. The sound of waves gently
lapping on the beach. A full moon, wall fouling, filling of a hug. Shooting star. Snow peak, mountain. Salmon swimming upstream. Field of sunflowers. The Sound of rain
on your window, the taste of a juicy
strawberry ice getting with your best friend. It's riding on the back of the pink dragging
across New York City. Sound of children's laughing, puppy sleeping on your lap. The smell of suntan lotion, white sand between your toes. The Blue Ocean
extending for miles. Sailboats selling
into the horizon. Yourself on your
map on the beach. Listening to the sound, the wind, smelling
the salty air. Looking at the reflection
of the sun into the ocean, dolphins jumping out. Sitting on your mat to look
at the ocean a little better. Looking at the white sand
extending from miles and miles up the way you see path. The path is leading up to
amount and you decided soon, nice day for Chantal hike. You get up from your mat and slowly Feel your
feet in the sand. Stock walking
alongside the shore, towards the path leading
up the mountain. Strolling on the beach feeling the warm sand
underneath your feet. Feeling the soft wind in
your hair on your face. Feeling quite comfortable, warm. You arrive by the
path and you stopped. Appearing on the path. The path is soft. You start going up slowly. On each side of the path. How beautiful wild flowers. You see little movement
in those wild flowers. And then you see the little
pink ears coming out. A little bunny rabbits playing. And up and up Hugo. The rabbits are following
you alongside the path. You can see them behind you. Then our pico. You had the entrance
of a forests. It's pretty dance super green. You look up through
the trees and you can see the
beautiful blue sky. You feel safe in that forests. Enter the forest and you go
a little higher and higher. You smell the different
smell of the forest, the Earth, the greenery. You hear sounds in the
forest and you look up and you see beautiful
feathered burns, bright colors, chirping
and singing for you. And up and up you
go. Little further. Up. You see monkeys jumping
from branch has two branches. They're playing around,
monkeying around. Smile appears on your face. And up and up you go. It's getting a little steeper, but you still feel
quite comfortable. Although it's little harder. The air is thinning
a little bit, but you feel okay. And up and up you go. As you exit the forest, you look up at the
beautiful, the skies. And here appears a
beautiful bald eagle. Flying right over you. You see beautiful
rock formations on each side of the path. Look at the beautiful
colors of those rocks. And up and up you go. You can tell you
almost at the top, the goal is still
right there with you. Just a few more
step, you can do it. And up and up you go. Once you arrive at the
peak of the mountain, if you see a platform, the platform is safe. You step onto the platform. As you look in front of you can see the ocean from the
top of the mountain. You can see the sun
reflecting the Laughs. You can see tall buildings
at a far distance. You cannot hear the sound. But you know, there are
people in the city living there. To the right. You can see the forests with in different shades
of greens and maroons and deep, deep blue. You can hear the sound in the forest of all the
animals living there. Down below is a meadow. You see cows and sheep
grazing, horses, galloping. You hear the cowbell. You feel peaceful. You feel at one with
everything around you. You decide to sit on the platform for a
little bit it and take it all in writing that piece. Infiltrate your body. Feeling at one with
everything around you. Knowing that everything
around you belongs to you, that she belonged to
everything around you. Sit there. Take it all. Can feel the sun slowly going down in his time to
come back to the beam. So you start slowly getting
up on the platform. Beautiful bald eagle is
soaring still over you. You look at the view and the
magnificent view in front of you. You grab it. Knowing that in fact, it's part of your inner peace for you to take
back down with you. Whenever you need it. You turn around
towards the path. You still slowly get
back onto the path, then step-by-step, move
down the mountain again. The sun is reflecting
on the rock formation, make heat shine slightly
differently, not as the glow. Notice the hue. What color do you see? I'm going a little further down and down towards the forest. As you enter the forests, the monkeys are waiting
for you and waving it too. Will you wave back and
down and down you go. The birds are now
a lot more quiet. You can still see their
beautiful feathers. Down and down you
go feather fell down from one of those birds
like a gift to you on paths. Pick it up, take it
back down with you. A veneer. Down and down you go. You arrive back exiting
the forests and seeing the beautiful
field of wild flowers. The colors are
brighter than ever. And down and down you go. You can smell the salty air. You know, you're
getting near the beach. You keep going slowly on
the path, taking your time. When you arrive
back at the beach, who stepped back on the sand? The sand is still warm. You walk towards the water. Notice your mat and a distance and start to
walk back to your mat. Once your Roberts
your mat to sit down, look at the ocean. The sun is now setting. The colors of the sky
sign incredible. Grinds. Can see cell moving
into the sun. Ocean is calm and gentle. Breeze is warm on your face. When you are ready to lay back down and just slid back down? Right where your body is. Feel yourself fitting
back into your body. As if you were fitting
back into a glove. Breathing deeply in and
connecting back In your breath, feeling the breath move all
the way to your fingers, all the way to your toes, all the way through the
crown of your hand. Slowly becoming aware of your
physical body on your mat. Becoming aware of
being back into your room without
opening your eyes. Knowing where your furniture is, colors of the walls. Other window is taking a long deep breath
through your nose, breathing in and opening your
mouth and a big breath out. Whenever you're
ready, you can start moving through your fingers. Start moving through your toes. Start moving your wrists and your ankles made me
rolling them gently. You had a little bit
from side to side. You can start by
bending your knees, letting the sole of the
feet come to the grounds. Moving your knees maybe a
little bit from side to side to side is filling the
contact with the earth. And roll onto your
favorite side and slowly come up acidic position trying to keep your
eyes closed if you can. Then you're going to
bring your left hand. You're gonna bring your palm up. You're gonna bring your
right hand and lead with your palm up
in your left hand. Bring your thumbs together and gently release your
hands on your lap. Yourself being nice
and tall, chin, slightly down towards your
heart as the crown of the head is lifting up
towards the heavens. Keep your eyes closer,
we close them. If you have opened informal, then imagine that there is a beautiful crystal ball
laying in your right hand. Feel the weight of
that crystal ball. Then as you look inside
the crystal ball, seal yourself as
you are right now. Notice if you feel that
inner peace inside of you. If you feel gratitude
inside of you, look deeper in and look what would bring you a
little bit more inner peace. What's getting in the
way of that inner peace? In what you would
need to actually feel peaceful in your
heart and your soul. Feel the desires
that arises from your heart that would make you feel joyful and
peaceful all at once. As you look at yourself noticing the desires
that you have, deep desires in your heart, the DPs that you're
seeking and how to get it. You're seeing that inside
that crystal ball. See yourself also
receiving those gifts. Whatever it is that you
saw that would bring you a little bit more peace
today, a little bit. If you see yourself receiving that as if you
were receiving a gift, accepting that gift, watching yourself
accepting that gift. Then notice what
it feels like to receive exactly what you
want, what you need. What would make you
complete all those desires? What would make you
feel more peaceful? Accepting it and noticing
what it feels in Slack. To feel more peaceful.
Feel at one. Notice where you're feeling
all of that in your body. As you're watching yourself
receiving exactly what you aren't yourself
and body it fully. Feel it deeply as if it
was a happening right now. Then took a long deep breath
and into that crystal ball. The crystal ball transform into lightbulb rulers who
breathe a breath. The bubble lifts
from your hands. When the bubble
rise to your face, below that bubble
out the window. Sending it into the universe. Planting that seed
for inner peace. That whatever you saw there, whenever you need, comes back to you as a gift
from the universe. Comes back to you realized slowly that your hands meet in a prior guide
them in front of you. Beautiful heart. Gently by your head
down towards your, the hands towards your heart. This concludes our
Yoga Nidra practice. The lighting me bows down to the beautiful lighting
each and every one of you. With all my love, Namaste there. Now you can open
your eyes slowly, taking the light around to everything meant seem
a little brighter. A little more vivid. Colors may be vivid. Green drink of water. You can stay there. And I invite you to pick up your journal and write
in your journal. What you fell throughout
the practice, as well as what you saw that would bring you a little
bit more inner peace. Let yourself receive that gift. Whenever it comes. Make sure that you
take advantage, that you can find a little bit
more breath inside of you, a little bit more light
inside your heart, and that you can shine
a little brighter. Thank you so much for
joining me today. Once again, my name
is Kathy darks. And have a beautiful
rest of your weekend.
4. Sound Healing / Gong Bath Meditation: Because evolved,
because a solid salt. Please take a
comfortable position. Close your eyes. The invention. In In Take you to your body. Good time to stone
to the right side.
Alina Avdyukova, Mindfulness, Meditation & Yoga
