Welcome.
Thank you for joining me today.
In this Yoga Nidra meditation,
We embrace the intention of remaining awake for the practice of non-sleep,
Deep rest.
This approach to Yoga Nidra combines deep respect for the ancient tradition of yogic sleep along with modern neuroscience's understanding of the slow brainwave states that emerge during Yoga Nidra.
In this practice,
You will be guided into a state where your body enters a restorative phase of rest,
Simulating deep,
Deep sleep in a short amount of time.
In this practice,
We will do a body scan,
Breath work,
And a guided journey.
You are at the edge of the Grand Canyon,
Witnessing the beauty of timeless resilience as you set the intention to embody nature's way of restoring balance.
Beginning with a comfortable position,
You may be lying on your bed,
Yoga mat,
Or the earth itself.
You may close your eyes,
Or if you choose to keep your eyes open,
Gaze softly upon a fixed still point.
Slowly inhale through your nose,
Allowing your lungs to fill completely.
Then exhale through your mouth,
Allowing your body to release any tension.
With each breath,
Feel the body begin to relax more deeply.
Inhale.
Exhale.
It is time to set our intention for this meditation,
Your heart's wish,
Also known as a Sankalpa,
Something peaceful,
Reflecting the beauty of nature.
You may use your own or borrow mine.
I embody nature's beauty and resilience.
I embody nature's beauty and resilience.
And now,
Embrace your inner vision.
Imagine,
As you stand at the edge of the Grand Canyon,
You become aware of the indigenous people who danced here on this land.
We honor their ability to dance with the rhythm of the wind and the ceremonial fire.
The sound of the drum echoes across the land.
The Grand Canyon is a place of vastness and expansive land that seems to stretch beyond the horizon.
The air is crisp and fresh,
And you become aware of an overwhelming sense of peace and quiet that overwhelms you with a calming sensation.
As you stand there,
Look around,
Noticing colors so vivid,
Stretching endlessly before you.
You can hear the wind gently moving across the canyon's walls.
With a sound so subtle,
It is almost imperceptible.
But you know it is there.
Imagine the scale of the Grand Canyon.
In the same way,
The vastness of the Grand Canyon stretches far and wide.
Allow your mind and body to expand,
Entering into vastness.
Your body is now experiencing timeless rest.
There's nothing to do and nowhere to go.
Simply witness the restoration that this time of stillness can bring,
Allowing your body and mind to rest.
Bring awareness to the top of your head,
Forehead,
Right eye,
Eyelid,
Eyebrow,
Left eye,
Eyelid,
Eyebrow.
Notice the space between the eyes,
Right cheek,
Right ear,
The folds and valleys of your right ear,
Inner ear,
The left cheek,
Left ear,
The folds and valleys of the left ear,
Inner ear.
Witness the space between the ears.
Bring attention to your nose,
The right nostril,
Left nostril,
The space between your nose and mouth,
Upper lip,
Lower lip,
Jaw,
Right collarbone,
Elbow,
Wrist,
Right palm.
Counting fingers down from five,
Four,
Three,
Two,
One.
Return your awareness to your collarbone,
Left collarbone,
Elbow,
Wrist,
Left hand.
Counting fingers on the left hand down from five,
Four,
Three,
Two,
One.
Return to your chest,
Abdomen,
Pelvic bowl.
Witnessing the fluid breath around your abdomen and pelvic bowl.
Bring awareness to your right hip,
Knee,
Ankle,
Right foot.
Counting toes down from five,
Four,
Three,
Two,
One.
Bring awareness to your left hip,
Knee,
Ankle,
Left foot.
Counting toes down from five,
Four,
Three,
Two,
One.
Scan your body along the left side and right side.
Front and back,
Head to toe,
Skin to bones.
With each breath,
Feel waves of relaxation spread across your body.
As you exhale,
Imagine tension is leaving just as the wind sweeps through the canyon as it carries away dust and debris effortlessly.
As you do this,
Witness the vastness of the Grand Canyon and know that this vastness is mirrored inside your body between each cell.
Your own internal landscape is vast.
Become aware of the vastness of your mind and the capacity for deep rest and recovery.
Just as the canyon holds space for everything it has witnessed over millennia,
You too are holding space for restoration and healing as you reflect on the vastness and intention to restore natural beauty and energy to your mind and body.
I will hold space for silence to witness your own evolution.
Notice the softening that has replaced any tension as your muscles have relaxed,
Head to toe,
Skin to bones.
You have experienced deep rest and recovery in a short amount of time.
Begin slowly to emerge.
Allow time for you to return to your awareness of the outer world slowly,
Nothing to do,
Simply witnessing the light beyond your eyelids.
Imagine the outline of your physical body.
Begin to wiggle your toes and fingers.
You may gently rock your knees from side to side,
Cradling your abdomen as you hold your knees.
Or perhaps you prefer to give yourself a hug,
Thanking the part of you that showed up for this meditation today.
As you flutter your eyes open,
Softly gaze around your environment.
Embody this vastness,
Expanse of resilience.
Know that the light within me sees the light within you.
Namaste
