Welcome my friends to a 14-minute meditation.
Higher consciousness,
Non-sleep deep rest meditation also known as yoga nidra.
So I'd like you to get into a comfortable position.
You can lie down for this one.
Or you can sit with your back up straight.
Whichever suits you.
And we'll begin with our eyes closed.
And focus together.
Connecting with the breath.
And just notice how your breath slows all the way down.
Naturally or by itself.
Becoming slower and deeper.
Helping you relax.
Or by itself.
Breathing slow and low.
Down to the belly.
With each out-breath and invitation.
To let go.
Any tension?
Or any tightness that you're holding on to.
If your mind's naturally wandering.
It's a beautiful opportunity.
Is to bring it back to the breath.
And just follow.
And out-breath of your choosing.
And notice that pause,
That space at the end of the breath,
Just before you breathe back in.
And can you notice?
How quiet.
And still.
Your mind becomes.
As you access.
The peace.
And silence.
That's always here.
And available for you.
And let's create an intention.
Through this practice.
To access your true self.
Your higher consciousness.
Just to connect.
And maybe finally here.
What you truly have to say.
Bringing your attention now.
To the crown of your head.
And as you breathe out.
Allow the crown of your head,
Your skull,
Just to relax.
Each out-breath.
Using the power of your intention.
To help.
The back of your head.
Your forehead,
To let go.
Smoothing out the line.
Around your eyes.
And your cheekbones.
And your jaw beginning to soften.
We can hold so much tension here and with intention.
We can let it go.
Down to your neck and shoulders.
Just for a moment being aware of everything you can hear.
Through your left ear.
And through your right ear.
And now moving your attention to your left shoulder.
Letting it drop.
An energy of relaxation beginning to move now into your left bicep.
Dissolving and melting.
Any tightness?
Like ice cream melting on a warm summer's day.
Down into your forearm.
To the back of your hand.
Into your phone.
Your forefinger.
Your middle finger.
Your ring finger.
Your little finger.
And into the palm of your hand.
Maybe feeling a slight tingling sensation.
As your body begins to relax.
And now your right shoulder.
Releasing your burdens.
Feeling lighter.
As your shoulder drops.
Again,
Tension and tightness melting.
Like ice on a warm day.
Slowly down to your forearm.
That wave of relaxation moving into the back of your hand.
And into your thumb.
Forefinger.
Middle finger.
Ring finger.
Little finger.
And feeling the tingling.
In your right hand.
And then feeling the tingling in both hands.
Is it stronger in the palm of your hand or in your fingers?
Which finger?
And moving your attention to your heart.
And arise and fall of your chest.
Can you feel grateful?
For connecting with yourself this way today.
And as you connect to your heart.
Just bring to mind.
Someone you love.
And for a moment.
See them living their best life.
With a huge smile on their face.
And feel the love in your heart begin to expand.
For this person.
And then gently begin to focus.
And a little lower.
To your abdomen.
Feeling it slowly and gently rise and fall with each breath.
And if your mind wanders at all.
Gently bring it back.
To where we're focusing together.
Focusing on your spine.
Supporting you.
Relaxing all the way from the top of your neck.
Down to the bass.
Into your left pelvis.
Your left thigh.
Tension dissipating.
Evaporating.
As this energy wave just moves slowly down.
Your left leg.
To your calf muscle.
And into your left foot.
Focusing on your right pelvis.
The right thigh.
That energy wave releasing.
Deeply.
All the way down.
Into your calf muscle.
And into your right foot.
And just be aware now of just floating.
In a deeply relaxing space.
If your mind wanders.
Gently bring it back to your natural state of peace.
And stillness.
That you're experiencing right here,
Right now.
And remind yourself.
That it's in silence and peace.
That I find my true self.
You.
And it's in silence and peace.
That you can be aware of your consciousness expanding.
Filling your environment.
With no boundaries.
Knowing deep within that you are not your thoughts,
But you are the awareness in which thoughts happen.
And if thoughts appear.
Watch them come.
Watch them go within your awareness.
And as you float here,
Deeply relaxing.
In your natural state.
And this is home.
This is your true self.
The more you connect.
The higher level of consciousness.
And true self.
Your experience.
Because what's here right now?
Before a thought.
Tries to tell you.
What's here?
Now if you wish to continue,
Of course,
Carry on.
Or if you'd like to come back to your surroundings,
Give yourself a wonderful inner smile.
Sense of gratitude for giving yourself the space and time?
To experience.
Your higher consciousness.
Your true self.
And then come back to your surroundings.
Open your eyes.
And give yourself a wonderful hug.
Check in with yourself and how you feel.
And think about.
What can you take from today's practice into your day?
And I want to thank you for doing this practice with me.
It has an impact on the world more than you can know.
And remember.
I am you.
You are me.
We are one.
Have a wonderful,
Peaceful,
And present day.
