Hi,
My name is Judy and welcome to this Yoga Nidra meditation entitled,
Rest into Clarity.
This Yoga Nidra meditation is for lucidity and inner knowing.
In Yoga Nidra,
It's really quite simple.
All you have to do is lay down and listen.
So begin by finding a comfortable position lying down,
Allowing your body to feel fully supported by the earth beneath you.
This may be lying down flat on your back,
On the side,
Even on your stomach.
Whatever feels the most comforting to you is the best position for you.
Adjust the volume so the sound feels soothing to your ears.
Not too loud and not too low.
You might want to place a blanket over yourself as when we go down into deeper brainwave states,
The body tends to cool a few degrees.
Using some props or pillows under your neck or knees,
Making any small adjustments that allow your body to feel held,
Supported and at ease,
Even if it's 5% more comfortable.
There's nothing you need to do at this moment.
There is nothing you need to fix,
Nothing you need to figure out.
This is a practice of resting.
No effort is required.
If sleep comes,
That's okay.
If awareness comes and goes,
That is okay too.
Your subconscious mind knows exactly what you need in this moment.
There is no right way to do this.
Simply allow my voice to guide you.
Drop into the soundscape of the rain,
Washing all over you and let your body rest into clearing.
We always begin by releasing through breath work.
So let's use the physiological sigh.
You'll be taking a large deep inhale in through the nose and then taking the little sip at the top and then opening the mouth,
Exhaling slowly with a sigh.
So let's begin.
Deep inhale.
Tiny inhale.
Hold.
Open the mouth,
Sighing,
Letting it all go.
Two more times.
Deep long inhale.
A little sip at the top.
Hold.
Open the mouth,
Sighing,
Letting it all go.
Allowing the body to feel effortless even more.
Last one.
Long deep inhale in.
Sip in a little more air.
Holding at the top.
Open the mouth,
Sighing,
Releasing,
Letting it all go.
Hold.
Releasing and clearing any tension from the body with every exhalation.
An effortless sense of softness landing in the bottom.
Any tension melted out of your body effortlessly.
Leaving behind a clear sense of softness.
Now let's gently bring our mind towards our intention for this practice.
In Sanskrit,
The word for this intention is sankalpa.
It is a short,
Simple,
Positive statement that reflects a deeper truth already living within your heart.
Without any forcing,
Without trying to make it happen.
You may have one that already pops up for you.
Or if you don't,
Feel free to use this as your suggestion.
As I rest at every layer of my being,
I effortlessly embody lucidity and clarity.
Saying it three times internally to yourself.
As I rest at every layer of my being,
I effortlessly embody lucidity and clarity.
Allowing it to settle in.
Planting it into your heart like a seed in fertile soil.
There is nothing to do with this intention.
It will all unfold in its own time.
Now we move on to a rotation of consciousness.
This is a simple body scan.
You'll rotate awareness through the body.
You're not moving the body,
You're just noticing.
As I call a body part,
You will just bring your attention or awareness to it.
Let's imagine a ring of golden light that touches each body part as I call it.
And as the ring of golden light lifts,
It leaves behind an effortless sense of softness.
A clear,
Pure sensation of relaxation.
An energy of peace.
It's the beginning of the mind's eye center between the eyebrows.
Moving down to the inside of the mouth.
Tip of the tongue.
The root of the tongue.
The roof of the mouth.
Inside the right cheek.
Inside the left cheek.
The jaw.
The gums.
The tip of the chin.
Upper lip.
Lower lip.
The right cheekbone.
Temple.
Eyebrow.
The right eye.
The muscles behind the eye.
The left cheekbone.
Temple.
Eyebrow.
The left eye.
The muscles behind the eye.
The right ear.
Listening.
The ear canal.
The left ear.
Listening.
The ear canal.
The space between the ears.
Crown of the head.
All the way down the scalp.
To the back of the neck.
Shoulder blades.
The heart space center.
The right collarbone.
Right shoulder.
Elbow.
Wrist.
Palm of the hand.
Top of the hand.
All five fingers.
The tips of the fingers.
Of the right hand.
Heart space center.
Left collarbone.
Left shoulder.
Elbow.
Wrist.
Palm of the hand.
Top of the hand.
All five fingers.
Tips of the fingers.
Solar plexus.
Diaphragm center.
Moving down.
To the navel space center.
The entire bone of the pelvis.
The right waist.
Right knee.
Ankle.
Heel.
Sole of the foot.
Top of the foot.
The right big toe.
Second toe.
Third toe.
Fourth toe.
Middle toe.
The entire right leg.
The entire right leg.
The entire right side.
The entire bone of the pelvis.
Left waist.
Ankle.
Sole of the foot.
Top of the foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Middle toe.
The entire right leg.
Sinking lower back.
Moving all the way up the spine.
Landing back to the crown of the head.
Bringing the awareness into the entire right side of the body.
Lighten up all of the awareness just in the right side of the body.
Raiding the crown of the head.
Marinating the rest.
Now shifting the awareness into the left side of the body.
The entire left side of the body.
Resting.
Marinating.
Soft,
Clear relaxation.
The entire left side of the body.
Now inviting both sides of the body.
Fully in the entire body.
Still.
Barely moving.
In the medicine of rest.
Resting as one unified field of pure sensation.
Gently bringing your awareness to the natural rhythm of your breath.
Just noticing the effortless gentle rise and fall of the belly.
As you inhale a soft fall as you exhale.
Just noticing that effortless motion.
Like the waves of the ocean reaching the shore.
Lazily allowing the waves to reach the shore in and out.
In and out.
Allowing the inhale to sink deeper in.
Deeper into rest.
Deeper into support.
Exhaling effortlessly.
Clarity emerging without effort.
Inhaling resting together.
Exhaling clarity without effort.
Spending some time beginning to sense opposite sensations.
Start scanning for a sense of clarity in the body.
Perhaps a sensation of spaciousness,
Light,
Openness,
Lucidity.
Just noticing clarity in the body.
And now sensing cloudiness,
Haziness,
A fogginess in the body.
Without judgment,
Just noticing.
Now moving back to sensing clarity,
Calm,
Lucidity.
And then gently back to noticing cloudiness,
Opaqueness.
Allowing to soften.
Now noticing both clarity and cloudiness at the same time.
Noticing that your awareness remains steady.
Holding both sensations without strain.
Holding both clarity and cloudiness in equanimity.
Both existing at the same time.
Resting in the space that contains all experience.
Now imagining yourself resting in a vast clear space.
Noticing still lake at dawn or an open sky.
Notice that the water is calm and the sky is cloudy.
Starting to feel and sense the rain,
The gentle rain.
Watching the clear droplets of heaven's water.
Glimmering down in the still lake.
Effortless connection of rain and lake.
Smelling the absorption of the clear water and the earthly ground.
Noticing the rain cleanses,
Clears any debris.
Refreshes everything it touches.
Effortless clarity all around.
There's no need to look for clarity.
The rain reveals itself naturally.
Resting here with the lullaby and melody of the soft rain.
Effortlessly embodying clear.
Listening.
Listening.
Letting the images fade.
Just resting in awareness.
Listening to the sound of rain.
Resting in pure awareness.
One with your essence.
Pure,
Clear consciousness.
In every awareness.
Simple act of being in your pure,
Clear essence.
Light.
Clear.
Fresh.
Airy peace.
Just allow the sound of the rain.
Allow your sankalpa to be repeated again.
In this state of pure,
Clear peace.
As I rest at every layer of my being,
I effortlessly embody lucidity and clarity.
Just allow it to move beyond thought,
Into the subconscious seeping into every layer of your being.
If you're ready,
You may choose to bring your awareness back into the space where you are lying down.
Start to notice the subtle sounds around you without moving your body.
Noticing the temperature of the air on your skin.
Sensing the edges of your body.
The earth supporting you.
Awareness gently expanding upward and outward.
Clarity arising from rest itself.
If you choose to deepen the breath inviting small,
Tiny,
Mindful movements into the fingers and the toes.
Choosing perhaps to do a morning stretch.
Rolling onto one side.
Taking your time to return.
Allowing clarity to move you without effort,
But as a natural expression of rest.
Choosing to open your eyes when ready.
Perhaps you may want to journal after this.
Just to bring this energy of rest into clarity with you for the rest of the day.
Creating a domino effect in the world around you.
Reconnecting,
Restored to your purpose and your world.
Thank you for allowing me to guide you today.
And thank yourself for showing up.
And please remember,
You are divine.
You are whole and safe.
And you are free at rest.
Rest is your medicine.
Namaste
