Beginning this yoga nidra meditation in a place that is safe for you to enter a deep state of rest,
Invite in your intention,
Your sankalpa,
A positive change that you would like to see in your life,
Or you might work with the sankalpa I offer you.
I take action with passion,
Purpose and boldness.
I take action with passion,
Purpose and boldness.
Now that you have made your resolution,
Repeat it slowly and clearly three times to yourself.
Bring attention to your inner resource,
Your safe haven of peace and tranquility.
Today inviting you to explore the theme of the fire element.
Turn your attention to a memory or a visualization from your imagination that arises in your mind when you think of fire,
Warmth or heat,
Or perhaps a memory or a visualization that cultivates feelings of passion or purpose or empowerment.
Falling back and being absorbed into the image that arises in your mind,
Without judgment or the need for perfection,
Wherever you land is absolutely perfect.
You can return to this inner resource at any time,
Day or night,
And throughout your practice of Yoga Nidra,
Whenever you feel the need to be totally secure and at ease.
Begin to listen to sounds around you,
First beginning to notice far away sounds.
Do not try to figure out what is causing the sound,
Simply listen,
Do not label it.
Focus intently to begin to hear very far away sounds.
Now put your awareness on sounds that are very near,
Perhaps within the room or just outside of it,
Again without interpretation,
Just listening.
Begin to sense warmth at the centre of your body,
And as you hold onto this feeling of warmth,
Radiating warmth at the centre of your belly,
Feel that sensation of warmth spread throughout your torso.
Left shoulder,
Arm,
Hand and fingers.
Right shoulder,
Arm,
Hand and fingers.
Warmth expanding,
Beaming and illuminating the entire body.
Left hip,
Thigh,
Lower leg,
Ankle,
Foot and toes.
Right hip,
Thigh,
Lower leg,
Ankle,
Foot and toes.
The entire body a vibrant field of heat,
Lighting up,
Shining,
Gleaming and beaming in all directions,
Spreading,
Pouring and distributing heat.
The entire body a vibrant field of heat,
Lighting up,
Shining,
Gleaming and beaming in all directions,
Spreading,
Pouring and distributing heat.
The entire body a vibrant field of radiant sensation.
And if helpful,
Return to your inner resource.
And begin to notice the belly as it rises and falls with the breath.
Notice the circular pattern of the breath with your full awareness.
As you inhale,
Begin to notice the subtle sensation in the nostrils as you breathe.
Note which nostril is more dominant right now.
And let your body breathe itself.
The natural ebb and flow of the breath.
The waves of the breath.
Like the rhythm of the waves returning again and again.
Now allow the attention to the breath to fall away.
The body at rest and at ease.
Become aware of the space between your eyebrows,
Putting all of your attention there.
Begin to focus on the dark,
Empty space behind the forehead and peer into it.
Begin to visualize the flame of a candle at the centre of your eyebrows,
In your mind's eye.
Focus intently on this candle,
Studying any colours or shapes that form.
Completely relax and watch this candle,
Letting go of thinking,
And simply watching with interest and curiosity as the forms and colours of the candle come and go.
And welcome every experience that is now present.
Whilst interweaving your inner resource,
Feeling secure and at ease.
And everything to be just as it is,
Without trying to understand or change anything.
Become aware of yourself lying down on the surface supporting you.
As if you were looking down on yourself from the ceiling.
Notice what you are wearing and what you are lying on.
Notice the peaceful and relaxed expression of your body and your face.
Look around in your mind's eye at the room.
Visualizing the space with your full attention.
Visualizing the space with your full attention.
Now consciously slip back into your physical body.
Begin to become aware of your gentle breath as the belly rises and falls.
Repeat your sankalpa again three times,
With feeling and intention.
Become aware of the boundaries of your body.
Bring your awareness back to the physical.
Begin to move your fingers and toes,
Perhaps reaching out behind you to take a full body stretch.
Roll over to your side,
Pausing for a moment,
And then gradually sitting up.
Take a moment to be intentional about transitioning from this part of your day and into the rest of your day.
Perhaps quietly saying to yourself,
This is the close of my yoga nidra practice.
And this end is the beginning of the rest of my day.
