With a warm heart,
I welcome you into this practice of Yoga Nidra.
Gently allow yourself to be as comfortable as you can,
Using pillows,
Blankets,
Maybe an eye pillow.
Making sure that you're warm and cozy.
As if you would tuck in your baby,
Your child.
For a good night's rest.
Making sure that you feel secure and held.
And you can lay down for this practice or sit in an easy chair,
Whatever feels best for you in this moment.
Listen closely to your body for feedback.
And you're always welcome to shift positions during the practice to remain comfortable.
And once you feel comfortable,
Then deeply,
Deeply begin to welcome the weight of your body.
Really allow gravity to weigh the body down.
Feel into the weight of the heels The pelvis.
The hands and the back.
The head.
And sense how the whole body is pressing down into the surface below.
And also how the surface below is pressing back into the body.
How your body is supported by the Earth,
By Mother Earth.
Maybe you can feel that the more you let go,
The more Mother Earth has your back.
Sensing how you are deeply held.
With every out-breath sinking a little bit deeper in the surface below.
And notice the position in the room that you're in,
Your position.
Be aware of the shape of your body and how it touches into all directions.
The front.
The back,
Left and right.
Above and below.
And again,
Sense how all directions,
How everything that's around you is touching you back.
And maybe you notice that there are a lot of thoughts or the mind wants to participate You can lovingly invite yourself.
To let that just be and to really feel into this instead of thinking about it And then slowly,
Slowly take your attention from the outside world into your inner world.
Your inner world.
Your inner landscape with valleys and mountaintops and light and shadows.
And take a moment to consciously give yourself permission to rest.
In this meditation there is nothing to do.
Nothing to achieve.
Nothing to reach for or to work out.
There's no special state to acquire,
There's nothing to get rid of.
You can let all of that doing just seep into the surface below for now and allow yourself to rest fully.
Allow yourself to just be.
To let everything in your experience right now,
If it's thoughts or emotions,
Sensations,
Images,
Sounds,
Everything to just be as it is.
And then gradually invite your awareness to pour into the heart space.
As if you're very slowly pouring delicious warm massage oil into the space of your heart.
And start beginning to massage the heart with your loving attention.
Maybe you feel the heart beating.
Maybe you don't feel this.
It's all okay.
Softly listening to this area of the body.
And breathe a couple of times with the heart.
As if you could breathe in and out through the heart.
The heart breathing in and the heart breathing out.
Feeling into the aliveness of the heart.
And then from this connection with the heart,
You may notice if there is an intention for this practice,
Coming from the heart space.
How would you like to feel after this practice?
And let it come to you naturally.
Don't think about it.
Just let come what wants to come and if nothing,
Wants to come today.
Then maybe that's exactly what you need.
And if there is an intention coming up and it feels right,
You can turn it into a short positive sentence like,
I am grounded,
Or I feel deeply connected with my body.
If you're ready,
You can use your inner voice and mentally whisper your intention a couple of times back to your heart.
And let this intention travel around your body and notice again how it feels in your body.
Where do you sense it?
And what do you notice?
And now let everything free.
Let everything roam free and rest back into the body again.
This body just resting here on the surface below.
And then bring your attention to sensations in the mouth.
Just sensing,
Without effort.
You can allow yourself to be somewhat lazy.
But with this soft awareness.
Sensations in the mouth.
Maybe there are some tingling sensations.
Moist Feeling the tongue,
The teeth.
Throat,
The lips.
Jaw,
The ears.
And there's nothing to create or to make different than it is.
It's just feelings.
If there's nothing to feel right now,
Then that is welcome too.
The nose.
Eyes quietly resting in their sockets.
And all the tiny muscles around the eyes.
Eyebrows forehead.
The center of the forehead top of the head back of the head down into the neck,
All sides.
The shoulders.
Sensations in the arms.
Enhance.
Let your awareness flow into your hands.
What do you feel in the hands?
Maybe there's tingling,
Buzzing,
Warmth or cold.
The wrists,
Elbows.
And shoulders.
Into the chest.
All sides,
The front and the back.
The back.
Left side and right side outside and inside of the chest.
And then letting your attention travel down into the belly.
And moving attention towards the whole back the whole back just resting And then drop your attention into the womb space.
The space that carries or has carried the precious wondrous life of your baby or babies.
And take a moment to really connect with this space.
Breathing with this space,
As if you could breathe in and out with the womb.
The womb,
Breathing in.
And the womb breathing out.
Letting your attention just rest there for a while.
Just connecting with this energy just resting with it Maybe there are sensations of heaviness.
Groundedness,
Aliveness or maybe it feels dense or numb.
And all is welcome here.
And then sensing the hips.
The pelvis,
Buttocks pelvic floor.
Into the legs How do your legs feel?
Upper legs.
Knees Lower legs.
Ankles,
No thinking,
Just feeling.
And the feet,
Sensing the feet.
The whole feet.
And then open up your awareness to encompass the whole body as one field of sensation.
There's nothing to do just This loving awareness embracing the whole body like a warm cocoon.
Maybe the body feels rested.
Maybe it feels restless.
Some places might be tense,
Other places maybe open or spacious.
Can you welcome the entire body here as it is?
This beautiful intelligent body that you inhabit.
Being open to feelings of gratitude maybe for the miracle that your body is.
Creating new life or having created new life.
Being life and being creation.
And then take a moment to visualize your baby,
Your kid or your kids.
Maybe your baby is in your belly or maybe your kid or kids are already walking this earth is to really see them in front of you.
Connecting with its energy,
Their energy.
Taking in all the details.
What do you see?
What do you hear?
Is there a specific taste or smell?
What do you feel on your skin?
And then noticing how this connection feels in your body.
What is happening in your body?
A warm feeling.
Feeling of love.
And openness.
Softness Or does it feel tense?
Maybe there is an emotion.
Joy or anxiety.
Just letting it be there,
Just observing,
Nothing to change or to fix.
Just resting with what is there.
Without any goal or agenda,
Just this.
Just being here.
Taking it in.
Staying with the felt sense in your body of this connection with your babies,
With your children.
And then you may gently let this go and take another moment to connect now with your inner child.
Maybe letting an image come to you.
Or a feeling,
A memory.
Connecting with your inner child.
And nothing to work for here,
Just letting it come to you naturally.
And if nothing comes today,
Then just resting with what is there.
And in your mind's eye you can take your inner child to a place that she really loved.
Or would love.
And it can be real or in imagination.
And let the senses come alive for this again.
So what do you see in this place?
What do you hear?
What do you sense on your skin?
And is there a specific taste or smell?
Just being there together with your inner child.
On that specific place,
Maybe it's in nature or.
.
.
In a home somewhere,
Cozy spot Or somewhere completely different.
Just being there.
Resting together with your inner child.
And just staying open for what comes up.
Maybe you're just sitting next to each other Maybe you're walking or playing or maybe you're holding your inner child in a way.
And noticing.
What do you feel about being there with your inner child?
Just staying open and curious without judgment.
How does your inner child feel about you being there?
And it's just observing There's nothing to create here.
Just being there is enough.
You're enough.
There's nothing to fix or to change.
Just resting together.
And then notice.
Your body breathing again.
And notice how the body doesn't need you to breathe.
It's breathing all by itself.
Sensing how the breath travels to all the corners of your body.
All the parts.
The parts that you celebrate and also the parts that you maybe want to hide away.
Allowing the breath to softly kiss all the cells,
All the corners,
All the parts of your body.
Noticing how the breath is effortlessly inviting you to the only place that you need to be right now.
This moment.
This body.
And letting everything come and go,
If it's sensations,
Thoughts,
Images,
Beliefs,
Ideas memories.
Just resting back just resting back and now ever so slowly.
.
.
Let the outside world seep into your field of awareness again.
Visualize the room that you're in.
The sounds.
Notice the feeling of your body on the surface below.
Allow your breath to flow into your toes and give them a little wiggle.
Breathe into your fingers and invite some movement into your fingers and hands.
And then follow your own intuition to move the body,
To wake the body up a little bit.
Maybe it feels nice to stretch.
To give yourself a loving hug.
And then you may gently begin to massage your face.
If you like Massage your ears a little bit.
And then taking your time.
To come out of this meditation in your own pace.
Thank you for giving yourself the gift of rest.
