Welcome.
Thank you for joining me today in this yoga nidra meditation for deep rest.
Tune in to the sounds and frequencies that bring calm and peace to your nervous system.
We will do some breath work and a body scan with pauses in the rotation of consciousness to bring awareness to the sounds and frequencies that soothe your nervous system.
But first,
Bring awareness to your physical body and ensure that you're completely comfortable in this moment,
Feeling completely supported by Earth's gravity.
You may be resting on your bed,
Lying on your back,
Or perhaps you're on your yoga mat or the Earth itself.
You may choose to reach for a blanket since the body tends to cool down in deep states of rest.
Perhaps reaching for a pillow to support your knees and your neck.
You may choose to use an eye mask to embrace the darkness,
Or if you choose to keep your eyes open,
Find a fixed still point to rest your gaze upon.
Could you welcome your body to become heavy as your eyes and jaw relax?
And take in a deep breath through your nose,
Hold that breath for a moment and then release it through your mouth,
Allowing yourself to feel heavy and heavier as you exhale.
Take another deep breath in,
Filling the lungs completely,
Hold it for a moment and then let it go as you become heavy and relaxed one more time.
Deep breath in,
Hold it for a moment and then release it,
Exhaling through your mouth,
Melting into the support of gravity so there's nothing for your body to do to hold yourself upright.
And notice the natural rhythm of your breath,
Relaxing into softness.
Nothing to do and nowhere to go in this present moment.
Could you welcome the feeling of softness in your body,
Feeling the places where softness abides?
Allow a natural and easy opening to the experience of listening and noticing each sound in your environment,
Each sound of this recording and welcoming the different layers that come and go in a state of open,
Receptive awareness.
And now,
Could you welcome and affirm a sankalpa for your practice,
Your heart's wish and intention that brings you peace?
You may use your own or borrow mine.
I welcome peace in my nervous system.
I welcome peace in my nervous system.
Simplifying it even deeper,
I welcome peace.
Using your heart's wish,
Allow the seed of intention to settle into your deep unconscious mind,
Allowing this intention for peace to soften.
You are now experiencing timeless rest.
There's nothing to do and nowhere to go.
Simply witness the restoration in the state of deep rest and quiet mind.
Welcoming softness to each sensation,
Becoming more grounded with each breath.
As you follow my guidance in this body scan,
Imagine this is a massage for your nervous system.
Begin with sensations in your mouth,
The roof of your mouth,
The back of your mouth,
The tip of your tongue,
The root of your tongue.
Upper gums and teeth,
Lower gums and teeth.
The space between your upper teeth and lower teeth.
Upper lip,
Lower lip.
The space between your lips,
Welcoming softness.
The tip of your nose,
Inside the right nostril,
Inside the left nostril.
The right eye,
Temple,
Right eyebrow.
The left eye,
Temple,
Left eyebrow.
Witness the space between the eyebrows.
Bring awareness to your ears,
Right ear,
The folds and valleys of the outer ear,
The touch of air on the earlobe,
The ear canal,
Deep inside the inner ear.
Bring your awareness to your left ear,
The folds and valleys of the outer ear,
The touch of air on the earlobe,
The ear canal,
Deep inside the inner ear.
Witness the space between the ears and welcome softness.
Bring awareness to your skull and the hair at the top of your head,
Back of the head,
The whole face and head,
Along the neck and throat,
From the neck to the base of your neck,
To your collarbone,
Right collarbone,
Upper arm,
Right elbow,
Lower arm,
Center of the right palm,
And counting fingers on your right hand,
Down from five,
Four,
Three,
Two,
One.
Witness the space around your fingers,
Welcoming softness.
And now bring awareness back to the base of your neck,
Left collarbone,
Upper arm,
Elbow,
Lower arm,
Center of the left palm,
Counting fingers on the left hand,
Down from five,
Four,
Three,
Two,
One.
Witness the space around the fingers on the left hand,
Welcoming softness.
And bring your awareness back to the base of your neck,
Ribs,
Navel,
Lower belly,
The pelvic bowl.
Witness the fluid movement of breath throughout the whole torso,
Welcoming softness.
Bring awareness to your right hip,
Thigh,
Knee,
Lower leg,
Right foot,
Counting toes on your right foot,
Down from five,
Four,
Three,
Two,
One.
Witness the space around your toes on your right foot,
Welcoming softness.
And now bring attention to your left hip,
Thigh,
Knee,
Lower leg.
Feel your left foot,
Counting toes on your left foot,
Down from five,
Four,
Three,
Two,
One.
Witness the space around the toes on the left foot,
Welcoming softness.
And bring awareness to your whole body,
Welcoming softness to the whole body,
A unified field of sensation.
Bring awareness to softness spreading throughout the whole body,
Head to toe,
Skin to bones.
With each breath,
Feel waves of relaxation spread across each body part as you breathe in and out effortlessly,
Imagine inhaling peace and exhaling tension,
Inhaling peace and exhaling tension.
With each inhale,
Imagine you are drawing in strength and vitality,
Feeling a deep softening.
And with each exhale,
Release any fatigue or tension.
Allow your breath to become deep,
Slow and steady.
Inhaling deeply,
Witnessing peace and softening.
With each exhale,
Releasing any tension or fatigue.
And now welcome stillness.
Attend to the sounds and frequencies in the background as I hold space for you to witness effortless relaxation.
And now returning to my guidance,
Know that you have experienced deep rest and recovery in a short amount of time.
Bring awareness back to your surroundings,
Noticing light beyond your eyelids,
Wiggle your fingers and toes,
Flutter your eyes open.
You may give yourself a hug to thank the part of you that showed up for this meditation today.
And know that the light within me sees the light within you.
May you be happy.
May you be peaceful.
May you be loved.
May you be whole.
Namaste.
