1. When it's time to create an intention during practice, make sure it's in the PRESENT tense! For example, if your desire is to be healthy and strong, don't say "I will be healthy and strong", or "I want to be healthy and strong". It's much more powerful to state your desire as the truth (as if it's already come true) because when you do that, you'll be in alignment with your desire and not just hoping that one day it will happen.
- However, don't feel like you can never switch out your affirmation. Remember, this is your practice and you can use it however it serves you. While I like to work towards my overall desire, sometimes I'm feeling anxious or upset about a certain situation. In this case, I will create a new intention as the focus for my meditation that day to help me overcome my emotions. Then, next time I practice, I go back to my original affirmation.
- Make sure it's phrased in the present tense
- Write it down so you can remember it (and see it daily)
- Continue to use the same affirmation until it becomes real for you (and then create a new one)...
If you'd like more insights about Yoga Nidra, check out this post Yoga Nidra Guided Meditation - WHO, WHAT, WHERE, WHEN, WHY
- When you lie flat on your back, it can cause discomfort in your lower back, so it's important to place something under your knees like a bolster, rolled up towel, blanket or pillow.
- I also like to place yoga blocks or a smaller pillow under my feet if I'm lying on my yoga mat on the floor with my knees supported.
- If you need to place something under your head, just use a very thin pillow. You want to ensure your chin is slightly tucked down towards your chest.
- Lie down with your arms by your side and palms facing up.
- Your feet are just a bit more than hip width distance apart and your toes should be facing outwards.
- I definitely recommend an eye pillow, eye mask or something to cover your eyes to block out the light. Also having something like an eye pillow has a physiological effect on the body and can help you to relax even more.
- It's important to be warm during practice. Sometimes when our bodies relax, our body temperature can go down. Make sure you have a blanket to cover yourself so you are warm.
- You could also practice lying on your side. Just make sure your head and top knee are supported.
Sometimes it’s hard to see beyond the rain. It’s dark and gloomy and we don’t want to go outside, be uncomfortable or get wet. So we wait for the rain to pass until we can enjoy the sunshine again. Sometimes, it’s in those moments of being uncomfortable (“rain”) that we realize our greatest strengths, or find ways to do things a little differently. Of course in those moments, it’s a prime opportunity to find things to be grateful for.
The rain and rainbows can have different meanings for everyone. One may look at this quote and think that you have to suffer to be worthy of joy. I personally don’t look at it that way. I think when we realize it’s raining, it gives us an opportunity to shift gears, reflect and make changes so the rainbows can appear.
For me, my rain is my emotions. I hold onto emotions that keep me scared, nervous and living small. So, my rainbow appears when I let go of my own limiting beliefs.
Take a piece of paper, and write down what no longer serves you (your rain). These could be emotions, habits, relationships or anything that you don’t want to take with you into the new year. These are some of mine.....
- Once you’ve written them down, say goodbye to the paper, rip it up and throw it away. If you have a wood stove or fireplace going, you could toss in the paper for added drama 😉
Now, write down your rainbows 🌈 Here are some of mine.....It helps to put your rainbows in a place where you can see them to remind you everyday what you want to focus on. A great way to do this would be to create a virtual or actual vision board. This helps to visualize the life you want to live!
I hope you enjoy this exercise. It’s not something you have to save for the end of the year. You can do this anytime you need to let go of something.