Welcome to a guided yoga nidra meditation.
I invite you to find a comfortable space to lay down and close your eyes if that's comfortable for you.
Take a slow deep breath in through your nose and let it out like a sigh of relief.
Let the worries of your day exhale away.
Take another deep breath in and exhale long and slow sending away any cares you may have.
We are here now.
This nidra will guide you on a journey of awareness moving from sensations to emotions and images.
There is no need to catch every little thing I say.
See where it comes to you and leave the rest.
As thoughts enter the mind just notice them and let them go.
Continue to return to the sound of my voice.
If you fall asleep no problem give yourself what you need.
Begin by turning your awareness to the sounds around you.
Try not to label them,
Just listen.
Maybe there are distant sounds,
Sounds inside the room you're in,
Sounds inside yourself.
Without opening your eyes imagine the room you're in.
Imagine how it looks.
The lights,
Walls,
Ceiling,
Floor.
Your body lying on the floor.
Sense your whole body lying here comfortably.
Your face,
Hair,
Clothes.
Your whole body lying in this room here and now.
We will now go through a scan of the body.
Simply listen to the sound of my voice and as I name each part of your body bring your attention to that space.
Picture a warm white light moving its way over the body encompassing you in this light.
Begin by bringing your attention to the top of your head,
Your forehead,
Your right eyebrow,
Your left eyebrow,
Right eye,
Left eye,
Right ear,
Left ear,
Your nose,
Your cheeks,
Your lips,
And your tongue,
Your jaw,
Your chin,
Your entire face,
Soft and relaxed.
Bring your attention to the back of your head,
The back of your neck,
The front of your throat,
Your collarbones,
Your right shoulder,
Right upper arm,
Right elbow,
Right forearm,
Right wrist,
Back of the right hand,
Palm of the right hand,
Right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger.
Bring your attention to your left shoulder,
Your left upper arm,
Left elbow,
Left forearm,
Left wrist,
Back of the left hand,
Palm of the left hand,
Left hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger.
Bring your attention to your upper back,
Your right shoulder blade,
Your left shoulder blade,
The front of your chest,
Your entire ribcage,
Your belly,
Your lower back,
Your hips,
Your glutes,
Your entire pelvis,
Your right thigh,
Right knee,
Right shin,
Right calf,
Right ankle,
Bottom of the right foot,
Top of the right foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Your left thigh,
Left knee,
Left shin,
Left calf,
Left ankle,
Bottom of the left foot,
Top of the left foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
And fifth toe.
Your entire body relaxed and at ease,
Resting comfortably here.
Bring your attention back to your breath now.
Notice the cool inhales coming in through your nose,
The warm exhales leaving your body,
The gentle rise and fall of your chest and belly.
I invite you here to see or feel an imaginary place in nature,
A place where you feel calm and grounded.
Imagine walking in a beautiful meadow in the summertime.
What flowers do you see?
What colors are they?
And how did they smell?
You decide to explore this magical meadow and you can choose now to continue walking along this meadow or take a shortcut through a small forest.
If you choose the forest,
What do the trees look like?
How does the sun shine through the branches?
What do you smell?
You feel the sunlight shining through the tops of the trees and onto your face.
You feel so peaceful in there.
You begin to hear the sound of rippling water and you start to walk in that direction slowly.
What does the path you walk look like?
How does it feel beneath your feet?
Notice the sensations.
After a few moments you reach the water.
Notice is it a brook,
A lake,
A small waterfall,
The ocean?
Notice the sounds of the water.
You sit down right next to the water and enjoy the tranquility as you feel a soft and comfortable breeze against your skin.
You are welcome to sit here for a while looking out at the water or maybe you choose to dive into the water and swim for a while.
As you get in,
The water feels like soft silk and the temperature is perfect on your skin.
As you exit the water,
You're feeling refreshed,
Feeling the warmth of the sun on your skin here.
You get up and continue walking.
After a while,
You reach a garden.
There's a small gate almost hidden by bushes and trees and it makes a gentle creek as you open it.
You step inside to the garden and it is so peaceful and beautiful in there.
There are weeds and there are also beautiful flowers,
Berries,
And fruits.
What else do you see?
Over to your right,
You see a swing and a bench.
You choose one of them and you sit right down on it.
You are feeling so relaxed and so free here.
You notice this soft breeze against your skin again.
Take a deep breath in and let it go.
It's time now to leave this place in nature,
But know that you can come back here at any time.
You stand back up on your feet.
You walk out of the garden.
You walk past the rippling water out of the forest and back away from the meadow.
Picture your body again in this room.
Return your awareness to your breath,
In and out.
Sit here with your breath for a few moments of stillness and silence,
Getting up whenever you're ready.
