Welcome.
Thank you for joining me today.
This yoga nidra meditation involves extended breath work as you focus on the intention to stay awake in a state of non-sleep,
Deep rest.
If you feel emotionally activated at the beginning of this practice with feelings of anxiety,
Fear,
Or agitation,
You may choose to pause this practice to get a cooling object,
Such as a cool cloth or perhaps an ice cube wrapped in the cool cloth,
Applying it to your wrist or neck as you embrace the coolness spreading through your skin and when you're ready,
Settle into coolness and stillness as we begin the practice.
We are ready to begin yoga nidra.
You may close your eyes or you may choose to keep your eyes open as you relax.
Rest your gaze upon a fixed still point.
Imagine the flowing river.
Brings a cooling sensation to your nervous system.
There's nothing to do and nowhere to go.
Take in a deep breath of fresh air.
Embrace your heart's wish for this meditation,
Also known as the sankalpa.
It is more than enough simply to be here just as I am and I am grateful.
You may repeat this again or use your own heart's wish.
Now,
Imagine you're holding a snowball in your hand or immersing your feet in cool water.
Feel the coolness spread through your nervous system.
Allow the cooling sensation to reduce any intensity of agitated emotions with each breath.
Feeling more relaxed,
More at ease.
Settling in now,
Be sure your body is comfortable.
You may be lying down on your bed,
Your yoga mat,
Or the earth itself.
Adjust your head,
Neck,
Shoulders,
Hips,
So you can become effortless in the physical body.
And bring your awareness to your breath,
Simply breathing in gratitude,
In and out from your heart center.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
The breath feels effortless,
And you may notice a warm sensation in your chest as tension dissolves.
As you allow your body to feel completely supported by the earth,
Your mind wanders to a safe and serene place.
Imagine the flowing river glistening on this clear winter day.
Imagine it in vivid detail with your mind's eye.
This is a place where you take a deep breath of fresh air,
A place where everything feels calm and peaceful.
Feel the coolness of the air as you inhale,
And the warmth of your breath as you exhale,
Each breath bringing you deeper into calmness,
Bringing you back to the present moment.
Allow this rhythmic breathing to slow down any mental chatter in your mind,
Returning to the rhythm of a four,
Four breath.
On your own,
Inhale,
Exhale,
Inhale,
Exhale.
Imagine you're returning to a peaceful river,
A place that feels familiar to you.
You feel serenity here,
Calmness as the peace surrounds you.
With each breath,
Notice yourself absorbing the peace of this safe place,
Allowing it to fill you with tranquility and calming energy.
Allow the peaceful surroundings to envelop you,
Soothing every part of your being.
Now bring awareness to your body.
Gently begin to scan through each part,
Releasing tension with each breath,
Starting with the tips of your toes.
Allow them to soften and relax,
Noticing coolness sweeping over your toes like a fresh breeze on a quiet morning at the riverbank.
Move your attention from your feet to your ankles,
Allowing the coolness to rise gently upward.
Notice how the coolness feels refreshing and soothing,
Softening every muscle,
Easing every nerve.
Allow the sense of coolness to move softly and slowly up your calves,
Your knees,
And your thighs.
Feel the cooling,
Calming sensation.
Reach your hips,
Cooling and releasing any tension you may be holding in the pelvic area.
Allow your entire lower body to feel deeply cool,
Light,
And calm.
Bring your awareness now to your abdomen,
Navel,
And chest.
Notice a cooling sensation flowing in with every inhale,
Cooling the inner heat,
Soothing the heart,
Quieting the mind.
Feel the coolness softening your ribs and your back.
Witness as it calms any anxious thoughts as the body settles deeper into the earth,
Supporting you.
Allow this coolness to rise into your shoulders,
Down your arms,
To your fingertips,
Breathing relaxation with every breath.
Imagine the coolness rising to your face and head.
Notice how the coolness is bringing coolness to your eyebrows,
Nose,
Eyes,
Cheeks,
Lips,
And jaw.
The coolness feels especially peaceful as you imagine a soft,
Cooling cloth along the neck on the left and right side.
Breathe in the peace of this cooling sensation.
Continue your cooling breath,
Inhaling cool,
Calm energy.
Inhale deeply and feel cool air entering your nostrils.
Fill your lungs with a refreshing,
Soothing energy.
Exhale slowly,
Allowing the warm air to leave the body,
Taking with it any tension or tension that you may have.
Any worry or stress.
With each inhalation,
Feel the coolness filling your body.
With each exhalation,
Feel a release.
Allow the coolness to wash away any remnants of anxiety or agitation.
Continuing this cool,
Steady breath,
Inhaling cool,
Calm energy.
Exhaling any heat,
Anxiety,
Pain,
Or restlessness.
Now bring your awareness to the image of a soothing river flowing effortlessly.
Imagine a cool,
Soothing breeze surrounding you.
Picture the cool breeze sending ripples along a flowing river as a gentle,
Calming presence.
Visualize the cooling sensation gently enveloping your whole being,
Wrapping you in a feeling of refreshing stillness.
Witness the cool breeze soothing your thoughts,
Calming your emotions,
And bringing a deep sense of peace to your nervous system.
And now when you're ready,
Return to wakefulness.
Bring your attention back to the room,
Knowing you can return to this peaceful place whenever you need it,
Sensing the earth beneath you,
And take in a deep breath.
Wiggle the fingers and toes,
Flutter the eyes open,
Stretching if you wish,
Or giving yourself a gentle hug.
And know that just as the glow of the nature's beauty shines upon you,
The light within me sees the light within you.
Namaste.
