Good morning or good evening and welcome to your meditation today.
Give yourself
The time and make yourself fully comfortable.
You may choose to do this
Meditation in either a sitting or a lying down posture.
If you are preparing
For sleep I suggest doing it in lying and somewhere close to bed where you
Can easily transition from after the end of this yoga nidra.
Feel free to use any
Pillows or blanket or any other props in becoming fully comfortable in your pose
Of choice.
Become aware precisely of the position in which you are in.
Gently
Leaving your head and gradually going into the body.
To support you in doing
So,
Feel the contact points that the back or the below body makes with the
Ground.
Ground.
Feel your breath coming in and going out.
Easy.
Effortlessly.
Freely.
If there are any thoughts,
Worries or stories that
Have been playing on repeat in your mind,
Make a commitment to put them aside for
The next 20 minutes,
For you can always come back to them after your practice.
For the next 20 minutes make a commitment to yourself to stay
Disciplined,
To stay still and to stay attentive on your practice of yoga nidra.
Allow your next few outgoing breaths to release the weight of your body down
Into the earth beneath you.
Feel supported by the earth beneath you.
Sighing out or
Without,
Use your breath to support you in experiencing the desired state of
Stillness,
The desired state of relaxation.
Subtly slow down your breath to more easily transition into this space,
This
Space of relaxation.
Deeper and deeper with every outgoing breath.
On the next
Breath,
Breathe in and down as if the breath could enter and settle directly
Into the area of your heart.
Noticing the space you create in the area of your
Heart.
With every inhalation,
Creating the space and with every exhalation,
Expanding
This space.
Feeling as if the heart itself is breathing.
In this state of
Relaxation,
From your heart into your mind,
Say your deepest heartfelt desire,
A
Positive affirmation or a nourishing choice that supports you in living a
Life you desire for yourself.
And repeat it in your own mother tongue with
Belief three to five times.
Say to yourself in present tense as if it was
Already a present reality.
Remaining alert and attentive to the practice,
Aware you are practicing yoga nidra.
With this awareness,
Imagine yourself on a
Beautiful deserted sandy beach.
Early in the morning or evening,
As the warm red
Sun rises or sets over the jungle,
Providing you with gentle warmth.
As you
Sit barefoot on this beach,
Notice the sensations of sand on the soles of your
Feet.
The soles of your feet warm and supported by the sand.
As you sit here,
Overlooking the beautiful turquoise sea,
Observe the waves as they gently ebb and
Flow in front of you.
In towards the shore and out towards the sea.
In and out.
In and out.
Just like your natural breath.
In and out.
In and out.
Your breath attuned to the natural flow of water.
The natural rhythm of waves.
As
The sun starts to warm the air,
You slowly start to paddle your way into the
Shallow waters of the sea.
Noticing as you enter how the warm waves start to
Caress your feet.
Bringing awareness to the feet.
Bringing awareness to your left
Foot.
Right foot.
Left ankle.
Right ankle.
Both of your feet in the warm water.
Your
Left shin.
Your right shin.
Your left calf.
Your right calf.
Your left knee.
Your right
Knee.
Your left thigh.
Your right thigh.
Both of your feet grounded in the warm sand and both of
Your legs surrounded by the warm water.
Feeling supported by these natural elements,
You continue
Bring awareness to different parts of the body as they come in contact with the warm water.
Your left hip.
Your right hip.
Your lower belly.
Your lower back.
The belly button.
The tailbone.
Your right waist.
Your left waist.
Your ribs.
Your chest.
Your heart area surrounded by warm
And soft water.
Your right fingertips.
Your right palm.
Your right wrist.
Elbow.
Shoulder.
Your left fingertips.
Your left palm.
Left wrist.
Left elbow.
Shoulder.
Both of your arms and your
Torso floating on water.
Back of your neck.
Back of the head supported by the water.
The warm rays
Of sun warming the crown of the head.
The forehead.
Your left eyelid.
Your right eyelid.
Your left eyebrow.
Your right eyebrow.
Center of the eyebrows.
Your temples.
Your nose.
Your right
Cheek.
Your left cheek.
Both of your cheeks at the same time.
Your upper lip.
Your lower lip.
Both
Of your lips.
Your chin fully relaxed.
Your whole body now fully relaxed.
Your whole body fully
Supported by the water.
Feeling the gentle sways of the waves as they push and pull your body.
As
They swell on an inhale and as they settle the body on an exhale.
Your whole body free floating
In the sea.
Your whole body soaking in the sun.
Feeling free.
Feeling calm on this current of life.
Notice the warmth of the sun as it bathes your whole body.
Your whole body warm.
Experience the
Sensation of warmth.
Now notice the gentle current of cool water.
Cool water bathing your whole body.
Your whole body cool.
Experience the sensation of cool.
Warmth and cool at the same time.
Feeling
Peaceful and calm on this current of life.
Notice your body heavy.
Your whole body heavy.
Experience
The sensation of heaviness.
Now notice your body light.
Aware of your whole body light.
Experience
The sensation of lightness.
Heaviness and lightness at the same time.
As you float on this
Gentle current notice the waves lifting the body as they rise and lowering the body as they retract.
Like your belly on the current of breath.
Swelling on an inhale and settling on an exhale.
The natural
Rhythm of the waves.
The natural rhythm of your breath.
Remaining alert and attentive to the
Practice.
Aware you're practicing yoga nidra.
Feeling supported yet light in the body.
Notice
If there is anything in your mind that you'd like to make peace with.
Any burden you'd like
To release into the sea.
Anyone you'd like to forgive.
Including yourself.
So you can make
More space for more lightness in your body.
For more compassion and love in your life.
And if
There's anything that comes up for you in this moment you can imagine you are releasing it into
The water.
Letting the waves carry it away into the depths of the sea.
As your mind and your body
Become lighter.
And your heart more spacious.
Releasing any disappointment.
Any bitterness
That no longer serves you.
That no longer supports you.
Any sadness or anger.
Letting the weight of
Those emotions seep out of your body and sink into the water.
Feeling calm and at peace.
Feeling
Floating free on this current you're on.
On this current of life moving on.
One wave at a time.
One
Breath at a time.
With this feeling of lightness and peace.
With the space you created.
In your
Heart.
From your heart to the mind.
Repeat your deepest heartfelt desire.
A positive affirmation
Or a nourishing choice that supports you in living a life you desire and you deserve for yourself.
Say to yourself in present tense three to five times as if it was already a present reality.
Slowly notice how the current of waves is bringing you back onto the shore.
Bringing
You back into the shallow waters.
Slowly gently you start to feel the fine sand supporting your
Body.
Grounding the back body.
Noticing this feeling of calmness.
Of ease.
Of peace.
As you
Lay down on the shore.
Basking in the warm sun.
Feeling the warmth of the sun's rays.
And once
Again hear the lapping waves on the beach.
Hear the ebb and flow.
Breathing in aware of your in
Breath.
Breathing out aware of your out breath.
In breath.
Out breath.
In.
In.
And out.
With this awareness of your breath.
In your own time mindfully flutter your eyes open.
And take
A moment to recognize and appreciate the time you made for this practice.
And perhaps carrying
These feelings of lightness.
Of freedom.
And a new spark of joy in your eyes as you go into your
Sleep or into your day.
