Hi,
My name is Anna,
And I'm going to take you through a short Yoga Nidra meditation.
To begin,
Get really comfortable.
Yoga Nidra is traditionally done lying on your back in Shavasana,
But you can be seated if you prefer.
You may wish to grab a warm blanket,
A pillow,
Or eye cover.
Do whatever feels right for your body.
As you settle in,
Do you need to shift your shoulders or your hips?
How can you make yourself even more comfortable?
Throughout the practice,
Feel free to make any adjustments if you need to.
Through this Yoga Nidra,
You can just let my voice guide you as you rest,
Without any effort from you.
Allow your body to settle into stillness,
Noticing and allowing your natural breath.
As you inhale,
Your belly rises.
As you exhale,
Your belly falls.
Easy breath,
Like ocean waves.
You may wish to invite a sankalpa or intention for this meditation,
Like I am deeply nourishing myself through rest.
You can say your sankalpa internally three times.
I'm going to take you now through a rotation of consciousness.
Allow your awareness to scan through your body as I guide you through each point,
Like a stream of light glowing from one point to the next,
Starting with the crown of your head,
Streaming down to your forehead,
Your right eye,
Right eyelid,
Eyelashes,
Eyebrow,
Temple,
Your left eye,
Eyelid,
Eyelashes,
Eyebrow,
Temple,
The bridge of your nose,
Your right nostril,
Your left nostril,
Your right ear,
Right inner ear,
Your left ear,
Your left inner ear,
The space between your two ears,
Your top lip,
Your bottom lip,
Both lips together,
Your tongue,
Your teeth and gums,
The space between your nose and your upper lip,
Your throat,
Your right collarbone,
Right shoulder,
Upper arm,
Elbow,
Forearm,
Wrist,
Palm of the hand,
Thumb,
Second finger,
Third finger,
Fourth finger,
Little finger,
All of your fingers together,
Your entire hand,
Your entire right arm,
Your right collarbone,
Left collarbone,
Left shoulder,
Upper arm,
Elbow,
Forearm,
Wrist,
Palm of the hand,
Thumb,
Second finger,
Third finger,
Fourth finger,
Little finger,
All of your fingers,
Your entire hand,
Your entire left arm,
The left side of your chest,
The right side of your chest,
Your ribs,
Your navel,
Right hip,
Right thigh,
Knee,
Lower leg,
Ankle,
Sole of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
All five toes,
The space around your toes,
The entire right foot,
The entire right leg,
Your pelvis,
Your left hip,
Left thigh,
Knee,
Lower leg,
Ankle,
Sole of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
All five toes,
The space around your toes,
The entire left foot,
The entire left leg.
On your next inhale,
Notice the breath in your right nostril,
And as you exhale,
Notice your left nostril,
And then switch,
So you inhale through your left nostril,
And exhale through your right nostril,
Just visualizing this.
And now inhale right,
Exhale left.
Inhale left,
Exhale right.
Inhale right,
Exhale left.
Continuing with this for a moment.
Now,
Allow your attention to saturate the entire right side of your body,
The entire right side of your body,
And bringing your attention to the entire left side of your body.
The entire left side of your body,
The right side of your body,
The left side of your body,
Your whole body,
As if your whole body is illuminated.
Now,
Let my voice take you through a rotation of images,
Starting with wildflowers blowing in a light breeze,
Wildflowers blowing in a light breeze,
A bird swimming in a pond,
A bird swimming in a pond,
A butterfly landing on a flower,
A butterfly landing on a flower.
The sun peeking out behind clouds,
The sun peeking out behind clouds,
A tree with ripe fruit,
A tree with ripe fruit.
Ripples on water,
Ripples on water,
The flame of a candle giving the room a soft glow,
The flame of a candle giving the room a soft glow.
And returning now to your sankalpa or intention,
The one I suggested before was,
I am deeply nourishing myself through rest,
Repeating your sankalpa internally three times.
Now,
Counting from one to five,
Inhale one,
Exhale one,
Inhale two,
Exhale two.
Continue until you reach five.
Feeling the surface beneath you,
Visualize the outline of your body,
And visualize the room around you.
Keeping your eyes closed,
You can begin to wiggle your fingers and toes.
If you would like,
You can use your fingertips to lightly stroke your forehead and down your cheeks and your chin.
And when you're ready,
You can open your eyes.
Welcome back,
And thank you so much for meditating with me today.
