Hi,
My name is Alyssa.
Welcome to this yoga nidra meditation.
You can use this yoga nidra meditation at any time of the day.
Ensure you're comfortable,
I suggest lying down.
Just fine-tuning your comfort even a little bit more.
During this nidra,
You can move if you want to,
But if you do need to,
Try to do it in a slow and gentle way.
I'll guide you through this practice,
But you don't have to listen to everything I say.
It's perfectly fine if you drift off sometimes,
So that my voice just becomes a safe sound in the background.
Towards the end of this practice,
I'll extend an invitation to visualize or feel an imaginary place in nature,
Summertime.
I'll guide you through a walk,
But if any other images or sensations come up,
Please feel free to just ignore my suggestions,
Have your own experience.
So now let's bring awareness to the breath.
Inhaling deeply through the nose,
Allowing your belly to expand.
Again deep breath in through the nose.
Inhaling through the mouth of the sigh.
Deep breath in.
Long breath out.
Relaxing the whole body.
Inhaling through the nose,
Creating space.
Exhaling and softening down.
Few more times like that at your own pace.
We will now move into a body scan.
When I mention a body part,
I'd like you to bring your awareness there.
And if you like,
Imagine filling each part of the body with a golden,
Warm,
Nurturing light.
We'll begin with the top of the head,
The forehead,
The right eye,
The left eye,
Both eyes together.
The nose,
Mouth,
Right cheek,
Left cheek,
Both cheeks together.
The right ear,
Left ear,
Both ears together.
Back to head,
The neck,
Throat.
And now focusing on the right side of the body.
One light gently touching the right shoulder,
Upper arm,
Forearm,
Hand,
The whole right arm,
The right armpit,
The outside of the ribs,
The waist,
The right side of the chest,
The right side of the belly,
The right hip,
Thigh,
Lower leg,
Foot,
The whole right leg,
The right side of the pelvis,
Lower back,
Upper back,
The whole right side of the body.
Now bring your awareness to the left side of the body.
One light gently touching the left shoulder,
Upper arm,
Forearm,
Hand,
The whole left arm,
The left armpit,
The outside of the ribs and waist,
The left side of the chest,
The heart,
The left side of the belly,
The left hip,
Thigh,
Lower leg,
Foot,
The whole left leg,
The whole left side of the body,
The whole body,
The whole body,
The whole body.
Now,
Let your awareness rest at the soles of your feet for a moment.
Observe how it feels.
If there's no sensation at all,
That's also an observation.
From your next breath in,
Imagine drawing energy up through the soles of your feet,
Along your legs,
Hips,
Upper body,
All the way to your shoulders.
And as you exhale,
Energy moves in the opposite direction from the shoulders,
All the way down and out through the soles of your feet.
Inhale from the soles of your feet to your shoulders,
And exhale from the shoulders to the soles of the feet.
Make a soft wave that gives you energy and washes anything you don't need away.
Now let's explore if any parts of the body feel a bit warmer than the rest.
If you can't find anything special,
You can choose to focus on the heart.
Imagine a nurturing warmth in there.
And now feel if any part of the body feels a little cooler than the rest.
If you can't find anything special there either,
Then choose to focus on the sensation between your upper lip and your nose.
Perhaps the air is slightly cooler as you inhale.
Bringing awareness to where it feels cool and then back to where it feels warm.
Imagine that the warmth is expanding in the body.
When the warmth reaches the area that feels cooler,
The two merge,
The warmth meets the earth's temperature.
I now offer an invitation to feel into a place that's imaginary,
A place that's in nature,
Where you can feel calm and grounded.
Imagine walking in a beautiful meadow in summertime.
What do you see?
Perhaps you see flowers.
What color are they?
Can you smell a fragrance?
You decide you'd like to explore this place.
Take a shortcut through a small forest.
As you move into the forest,
What do the trees look like?
Shafts of sunlight shining through the top of the trees,
It feels so peaceful in there.
You begin to hear the sound of rippling water and you start to walk in that direction.
What does the path look like?
How does it feel underneath your feet?
You reach the water.
Perhaps it's a brook or a lake,
Small waterfall,
Or maybe even the ocean.
You sit down and enjoy the tranquility.
You feel a soft and comfortable breeze against your skin.
You choose now to go into the water and swim for a while.
The water feels soft like silk and the temperature perfect.
Now visualize sitting next to the water again,
Feeling refreshed,
Feeling the warmth of the sun on your skin.
It's time to leave this place in nature,
But you can come back here anytime.
Coming back to the feeling of your breath.
Time to develop some awareness of your physical body.
Feel the container of your skin,
The clothes,
Blankets,
Pillows that are surrounding and touching you.
Notice the heaviness of your body as it rests,
Taking your awareness into all the points that are touching the floor,
The bed,
The back of your heels,
Thighs,
Buttocks,
Shoulder blades,
Arms,
Hands,
And head.
Do not open your eyes yet,
But visualize the surrounding room.
Imagine where you are in the room,
The objects that are around you,
Listening to the sounds around you.
Gently begin to move your hands and feet.
Take your time.
There's no hurry.
And when you are sure that you're fully awake,
Open your eyes.
The practice is now complete.
Namaste.
Namaste.
