Today,
We're going to do an exciting practice,
It's almost like yoga nidra,
But it's a shortened form.
So,
We're going to do a 20 minute,
Almost yoga nidra visualization meditation,
And during that meditation,
I'm going to guide you through,
First,
A relaxation,
And then,
At the end of the relaxation,
I'm going to have you say an intention to yourself,
Three times.
So it's good if you think of your own intention now,
So that would be something like,
I am strong,
Or I am courageous,
That kind of thing.
Perhaps you have one already that you say to yourself on a daily basis,
Or you want to think of one now.
After that,
I'll guide you through a visualization,
So here,
I'll say some things and ask you to imagine some things in your mind,
And the theme for that today is going to be this idea of refreshing and letting go of new beginnings.
I don't want to spoil the surprise,
But I'll let you enter into that.
And then,
At the end of the visualization,
I'll,
Again,
Ask you to repeat that intention to yourself,
So I am strong,
Et cetera,
Three times,
And then gently bring you back from the meditation into your body and back into the room.
Cool.
So,
I'll ask you first to lie down in a Shavasana position,
So that's with,
Got enough room there on the mat?
Perfect.
Yep.
Your legs slightly apart,
And good to see you have your knees supported by a bolster,
That'll keep you comfortable.
Your arms apart,
Palms facing up,
Perfect.
Make yourself comfortable,
Relax,
And let all of the tension in your muscles go.
What I'm going to ask you to do now is actually,
As hard as you can,
Squeeze your toes,
Squeeze your hands,
Tense up your shoulders,
All your muscles,
And then let it go,
And again,
Relax.
I'll ask you now to begin observing your breath,
The inhale coming in through your nostrils,
And the exhale,
Again,
Out through your nostrils.
Just observe it,
No need to change it.
On your next inhale,
To breathe in for four counts,
One,
Two,
Three,
Four,
Breathe out for six,
One,
Two,
Three,
Four,
Five,
Six,
And in again,
One,
Two,
Three,
Four,
And out,
One,
Two,
Three,
Four,
Five,
Six,
And in,
One,
Two,
Three,
Four,
And out,
One,
Two,
Three,
Four,
Five,
Six,
And in,
And in your own time,
Repeat that,
In for four,
And out for five to six.
I invite you now to observe what you can hear,
The sounds coming in through your ears,
Maybe it's the sound of birds,
Or a passing motorbike,
Whatever it is,
Just observe it,
No need to label it or attach any thoughts to it.
Focus all of your attention on what it is you can hear.
Now is the time to think of that intention we talked about earlier.
Maybe it's a positive statement,
Something coming deep from your heart,
Whatever it is,
Repeat it to yourself,
Say it with emotion,
Three times,
I am courageous,
Whatever it is,
And I'd like you to picture yourself,
It's a hot,
Humid day,
You're in Bali,
You can hear all sorts of sounds around you,
You're out walking,
It's sweaty and hot,
Your feet are heavy and you're getting tired,
Your mind is hazy.
Think of something,
Something deep in your heart that you want to let go,
Something that's been on your mind or in your heart for a long time.
As you're walking,
You come across a pool,
It has a gorgeous blue color,
It looks cool,
Deep and inviting.
There's no one around and you feel safe,
So you strip off and dive in.
As you splash into the pool,
The water feels cool and refreshing on your skin.
Observe how the water cleanses your body of the heat and sweat of the day,
Washes away that heaviness,
And with that,
Observe your change in emotions.
You feel clarity about what you want,
What you want to let go.
You begin to float in the middle of the pool,
The water makes you feel supported and light,
You feel free floating on the surface of the water.
A warm breeze brushes your skin,
You lift your gaze to the sky where little fluffy clouds pass by and you see birds flying by.
It's time to go now,
You climb out of the pool and dry off,
And as you dress,
The sun warms your body again,
You feel refreshed,
Lighter,
Ready for your journey.
It's time to come back again to that intention,
Bring it back into your mind,
Repeat it to yourself,
With emotion,
With feeling,
Three times.
When you're ready,
Take in a deep breath,
A big inhale,
And a long exhale.
Reconnect with your body,
One more inhale,
And let it out your mouth,
A long exhale.
Can begin to gently wiggle your toes,
And your fingers,
Become aware of the sounds around you again.
Lift your arms above your head,
And take in a deep stretch,
Squeeze your toes and hands together again,
And relax.
When you're ready,
You can lift your knees up and roll over to your right hand side.
As you lay here,
Notice how you feel now,
Physically,
Mentally,
Emotionally,
And when you're ready,
Push yourself up with your hands and come back into a salute position.
When you're ready,
Keep opening your eyes.
