Hello and welcome to this guided meditation by Aeon Alchemy using the Nidra Method.
My name is Allison Jane and I'm delighted to be your guide.
To begin our meditation,
Come to lie on your back.
Allow your knees to be bent in the shins and calves to rest on a bolster or on a stack of pillows.
Feel the flesh of your butt support your hip structure so that the legs can gently roll open.
Nestle your shoulders underneath the body,
Taking the arms out to 45 degree angle,
Just making space between your upper arms and your rib cage.
The palms face upward,
Feel the ribs float down towards the spine.
Gently shake your head from side to side,
Just letting out any tension in your neck and rest on the occipital bone,
That bump bone in the back of your head.
Settle here in this posture.
Make any last movements or adjustments that you need before sinking in to your meditation.
Feel your whole body relax on the floor.
Begin to notice where your body is touching the floor or your support.
Feel the whole back of the body heavy on the earth.
And just allow your attention to move inward as you begin to watch the breath.
Just notice the breath moving in and out of your nostrils,
Feeling the gentle coolness of an inhale,
The warmth of an exhale,
Resisting the urge to want to change anything about your breath.
Just watch the natural breath flowing in and out of your nose.
Allow your attention to focus on the sounds happening in the room around you.
See if you can listen for the sounds that are furthest away.
Just allowing your attention to move from sound to sound,
Not attaching to anyone's sound or creating story about it,
Just simply listening.
Feel your attention draw inward as you begin to notice the sounds happening within your own body.
Listen to the sound of your breath.
Listen for the sound of your heartbeat.
Listen for any sounds that the body is making,
Any ways in which it's communicating with you.
Allow your attention to come back to the space between your nostrils.
Allow your awareness to call into focus the smells that are happening in your space.
Notice the smell of the room you're in.
Gently swallow,
Feeling your saliva draw down the back of your throat and down into the belly.
Allow your attention to stay in your belly and just begin to notice your breath.
Feel the belly lift and lower as you breathe into the belly.
Begin to count your breath backward from 11 to 1.
Every inhale and every exhale equals one breath.
If you lose count,
Just begin again at 11,
Making your way all the way back to 1.
So begin 11 inhale,
11 exhale,
Counting your breaths backward.
Wherever you are in your count,
Simply allow the count to release.
Let it go.
There's no need to complete the task.
We begin the rotation of awareness.
With the rotation of awareness,
We move our consciousness throughout the body.
As I call out a part of your body,
There's no need to move the body or adjust.
Just place your focus,
Place your attention on that part of the body.
Begin by placing your attention in the palm of your right hand.
Visualize energy in the palm of your right hand.
You can see this energy is a ball of white light.
Gently draw this energy down your right thumb.
Second finger,
Third finger,
Fourth finger,
And fifth finger.
Feel this energy wrap around the back of your right hand.
It circles up the right wrist,
Right forearm,
Right elbow,
Right upper arm,
Right shoulder,
Right armpit,
Right ribs,
Right waist,
Right hip,
Right hip crease,
The top of your right thigh,
The back of your right thigh,
Your right knee,
Right shin,
Right calf,
Right ankle,
Right heel,
The top of your right foot,
The bottom of your right foot,
The ball of your right foot,
The arch of your right foot,
Your right big toe,
Second toe,
Third toe,
Fourth toe,
And fifth toe.
Feel your right leg.
Feel your right arm.
Feel the whole right side of your body.
Allow your attention to come to the palm of the left hand.
See a white ball of energy hovering over your left palm.
Draw this ball of energy down the left thumb.
Second finger,
Third finger,
Fourth finger,
And fifth finger.
Feel the energy wrap around the back of your left hand.
It spirals up the left wrist,
Left forearm,
Left elbow,
Left upper arm,
Left shoulder,
Left armpit,
Left ribs,
Left waist,
Left hip,
Left hip crease,
The top of your left thigh,
The back of your left thigh,
Your left knee,
Left shin,
Left calf,
Left ankle,
Left heel,
The top of your left foot,
The bottom of your left foot,
The ball of your left foot,
The arch of the left foot,
Your left big toe,
Second toe,
Third toe,
Fourth toe,
And fifth toe.
Feel the whole left leg.
Feel the whole left arm.
Feel the whole left side of the body.
Allow your attention to come to the top of your head.
See a white ball of energy hovering over the top of your head.
Feel this energy drop down the back of your head,
The back of your neck,
Your right shoulder,
Your left shoulder,
Your right upper back,
Left upper back,
Right mid back,
Left mid back,
Left lower back,
Right lower back,
Left lower back,
Right buttock,
Left buttock,
Your sacrum.
See your whole spine light up with radiant white energy.
Continue down the back of the right leg,
The back of the left leg.
Feel the whole back body on the earth.
Allow your attention to come to the base of your being,
That pubic bone.
Draw your attention up the pelvis,
Coming through navel center,
Up to the heart,
The right side of your chest,
The left side of your chest,
The right collarbone,
Left collarbone,
Right side of the neck,
Left side of the neck,
Right jaw,
Left side of your jaw,
Your chin,
Bottom lip,
Top lip,
Your tongue,
Right ear,
Left ear,
The right cheek,
The left cheek,
The right nostril,
The left nostril,
The tip of your nose,
The right eyeball,
The left eyeball,
Right eyelid,
Left eyelid,
Your right eyebrow,
Your left eyebrow,
The space between your eyebrows.
Allow your attention to hover in the center of your forehead.
Feel this energy,
This focus right in the center of your forehead.
Allow it to move back into the center of your skull,
Right into midbrain.
Draw your attention down to the base of your being,
Moving through the throat,
Down through the heart,
Passing through the belly and the pelvis,
Pausing at the base of your being.
Inhale your legs,
See the legs light up with a red light.
As you inhale,
Red light enters through the soles of your feet.
As you exhale,
A grey mist exits through the skin,
Releasing this grey mist through the pores of your being.
Inhaling red light,
Exhaling grey mist.
Take a few more rounds of breath like this,
Seeing your roots light up with this red light.
Allow your attention to come back to the back of your body,
Once again noticing your body making contact with the earth.
Feel your clothes against your skin,
Your body lying on the ground.
Feel as if your ankles had weights attached to them,
Drawing you down into the earth.
Your body begins to feel heavy,
The knees feel heavy,
The hips feel heavy,
The belly and the thighs feel heavy,
Your shoulders and elbows feel so heavy,
The hands and wrists,
The head,
You begin to feel as if you're being pulled down into the earth.
Your body feels as heavy as lead.
Now imagine that the weights attached to your joints are released.
You begin to feel your joints light,
Your body floating upward.
It's as if you had balloons attached to your joints and you were just floating up towards the sky.
You begin to notice the heels feel light,
The knees feel light,
Your hips even feel light,
Shoulders and torso feel so light.
It's as if you had a cloud right underneath your body supporting you lifting you up.
The head feels supported in light,
The arms feel light,
The wrists and even the fingers feel light.
It's as if your whole body were a feather just floating in the wind,
Carried ever more upward.
Feel the whole body light and free.
Now begin to feel the body heavy once more.
Feel the weight of your bones,
The weight of your flesh.
Feel the heaviness of your body.
Feel the lightness of your body.
Allow yourself to feel heavy and light at the same time.
Begin to feel the temperature of your own body.
Visualize yourself resting on hot sand under a scorching sun.
Start to feel the warmth of the sun as it presses on your skin,
Heating your body.
You feel so warm you start to notice perspiration under your armpits,
Behind your knees,
Beating at the brow.
Feel your body so warm,
Almost too hot.
Now imagine yourself lying down on fresh snow.
Start to feel your toes and your fingers grow cold as you lie in the snow.
Start to feel the back of your body tingle with the experience of cold.
Start to feel the front of your body as if snow were landing on your naked skin.
Your whole body becomes so cold.
Your teeth feel cold.
Your breath feels like ice.
Now begin to feel your body warm once again,
Feeling as if the sun began to come out and your body begins to once again heat.
Feel a balance between warmth and coolness,
Understanding your body's own perfect temperature,
The perfect mix of hot and cold.
Allow your attention to rest in your belly.
Once again we will count the breath backward from 11 to 1.
Again every inhale and every exhale equals one breath.
If you lose count there's no need to make up what you've missed.
Just return to 11 and start over.
So begin 11 inhale and 11 exhale making your way all the way back to 1.
Bag down and come back together.
Wherever you are in your count,
Simply allow the count to release.
Let it go,
Allow your attention to come to the back of the body.
Once again notice where your body is making contact with the earth.
See your whole body as you are in this present moment,
Lying down.
See your clothes,
See your hair,
See your face.
It's as if you're just looking down on yourself as you practice this meditation.
I'm going to move through some rapid visualizations.
There's no need to catch hold of or make sense of any of these visualizations.
Just allow the imagery to move through your mind.
Anything that pops up for you is right.
Allow it to move through you without attachment.
Just letting the images flow in and out.
An old oak tree sweeping a kitchen floor.
A red rose,
A volcano erupting in Hawaii.
The Empire State Building,
The roots of a dandelion,
A red pepper,
Your mother's eyes,
Your first kiss,
A pink elephant,
The red scorching earth of Central Australia.
A deer,
Moss on a rock,
Ocean waves lapping against your ankles.
An anthill,
A glass of Malbec,
A yellow taxi,
Wide sweeping mountains,
Your bank account,
A green field of grass dotted with clouds,
A golden square,
An earthworm,
Sand in between your toes.
Your home,
The pink panther playing the accordion,
A broken dinner dish,
A deep red body of water,
Your favorite perfume,
Your childhood home,
Riding past the pyramids on a camel,
A large boulder rolling down a hill,
Let go of any association or attachment that those visuals brought up and come back into your body,
Feeling your body as it rests on the earth.
Once again,
See yourself as you are in this moment,
Lying in your meditation.
Visualize the space that you're meditating in.
See the walls,
See the roof,
Any decorations,
Notice where the door is,
Windows,
Just allow your attention to recreate the space in which you are meditating.
See the door in the space that you're meditating.
Allow yourself to walk over to that door and to open that door and imagine that that door opens out onto a beach.
Allow yourself to walk through that door and onto a sandy beach.
You can feel the sand beneath your toes and you see the ocean right in front of you.
There's no one else around,
Just you alone on this beach under the sun.
You feel peaceful and calm on this beach.
And as you turn away from the water to walk inland,
You see a lush jungle.
And as you're walking inward,
You see an entrance to a cave.
This entrance calls to you saying your name.
You walk over to this cave's entrance and you notice a fire burning inside of this cave.
Allow yourself to walk into this cave.
Notice the fire lighting up the entirety of the cave.
You see that you're alone and safe.
You also see a staircase.
It spirals down deeper into the earth.
Walk over to the staircase and begin to descend one step at a time.
Every step,
You notice yourself walking deeper and deeper into the earth.
When you arrive at the base of the staircase,
You see a golden chair with your name on it.
You walk over to this sturdy throne covered in red pillows and you sit on it.
You look down and see an old book with your name written on it.
You open this book to see the drawing of your family tree with your name at the bottom.
You trace the tree upward,
Reading your parents' names and their parents' names and their parents' names,
Familiarizing yourself more deeply with the ancestors of your family tree.
As you turn the page,
You see a picture of yourself at five years old.
You notice what you're wearing,
What your hair looks like,
And the expression on your face.
Flip the page once again and see yourself at ten years old.
Flip the page,
You see yourself at twenty.
Notice all the aspects in this portrait of you at twenty.
You flip moving through the years,
Taking you right up to present day.
You see a picture of yourself as you are.
Notice how you look in this picture.
Notice your emotional state.
Notice your physical constitution.
Flip the page once more and see yourself as you wish to be,
Your future self.
Notice the energetic state of your future self.
Notice the physical constitution of your future self.
Notice how you move through the world.
How do you wish to move through the world?
How do you wish to relate to your family tree?
You close the book,
Feeling at ease,
Feeling release and clarity.
You look back to the spiral staircase and gently and quietly get up from the golden throne with your name on it.
Walk over toward the spiral staircase and allow yourself to ascend one step at a time.
Coming out,
Each step takes you higher and higher as you ascend the staircase.
At the top of the staircase,
You pause,
Taking a deep inhale and a deep exhale.
You clear and release.
Continue to walk towards the entrance of the cave,
Seeing bright daylight off in the distance.
You exit the cave and step back on to a grassy beach.
You walk back towards the sand,
Back towards the door that led you into this space.
Open that door and return to the space in which you are meditating.
See the walls around you.
See yourself lying on the floor.
And then gently feel your body on the floor.
Walk over to yourself and simply lie back down,
Feeling the floor supporting you,
Feeling the back of your body pressing into the earth.
Gently begin to deepen your breath,
Breathing into your belly,
Your side ribs and your upper collarbones,
Sipping in as much air as you can.
Exhaling,
Feeling this release as the collarbones drop down towards the earth,
The ribs hug in and the belly hugs in.
Take a few more deep full cycles of breath.
Begin to wiggle your fingers and toes,
Making small movements in the body,
Feeling the electricity in your body,
The energy,
The life force that flows through your being.
Gently reach the arms up towards the sky into the space behind you.
Stretch long out of the right and left sides of the body.
Bend your knees,
Place the soles of the feet on the floor or on your bolster pillows.
Feel your roots,
The soles of your feet,
Connected to earth,
Strong and stable.
Gently roll over onto one side and pause in a fetal position.
Take a few strong breaths here as you think of all the things you're grateful for,
Just allowing things to float into mind.
Gently press yourself on upright to an easy comfortable seat and pause here,
Keeping the eyes closed.
Gently place the right hand,
Palm facing up in the palm of your left hand and visualize a crystal ball hovering in the palm of your right hand.
Gently see this crystal ball turning clockwise.
As this crystal ball rotates,
See yourself as you wish to be.
Gently see that crystal ball begin to float up from your right palm so it's right in front of your face.
Allow that crystal ball to just turn into a bubble,
Blow this bubble off into space as if it were ready to float out into the ether,
To manifest as source sees fit.
Gently drop the chin down towards the chest,
Place the palms to touch in front of heart center,
Pressing right and left together,
Take the thumbs to third eye center.
Om Shanti Shanti Shanti,
May you find peace with yourself,
May you find peace with and from others,
And may you find peace with your circumstances and the very forces of the universe.
Gently flutter your eyes open,
Make a fist with your right hand and place it about two inches or so below your belly button.
Place the left hand over the heel of your right hand and softly tip forward,
Calling the energy back into the front of the body so that you can move through your day with a sense of grounded ease.
Namaste.
