Welcome.
My name is Myriah.
Thank you for joining me today.
Yoga Nidra or non-sleep deep rest is a form of meditation,
Which is all about ease and comfort.
All you need to do is lie back,
Make yourself as comfortable as possible,
And follow my voice.
I will guide you through the five panchamaya koshas or layers of the self.
Yoga Nidra has been found to improve sleep,
Promote calmness and relaxation,
And an opportunity to deepen one's sense of self.
Take time now to shift and adjust as you make yourself completely comfortable.
You may use a cushion under your knees,
A blanket,
An eye pillow or mask.
The more at ease your body is,
The more your mind can relax.
Notice your body on the floor.
Can you become even more comfortable?
Follow your breath in and out,
Allowing your breath to be easy and natural.
With each breath,
You relax a little more,
Sinking in,
Letting go.
Nowhere to be and nothing to do.
Now bring to mind a word or a phrase or sankalpa if you're working with one.
It could be a word such as peace or calm or a phrase such as I am well and at one with the universe.
Take time now to repeat it three times silently to yourself.
Invite an image of an inner refuge or a safe place.
An inner refuge is a sanctuary or a place where you feel completely safe,
At ease and cozy.
It may be one you have been to before,
Such as a beach or a park,
Or an imaginary place such as a crystal cave in which you feel completely comfortable.
You may see it in your mind with images or sounds and smells,
Or it may be a sensation you feel in your body.
However you experience it is just right for you today.
Allow yourself to fully experience what this inner refuge feels like to you.
Notice how it makes you feel.
Sense how your body feels in this place.
Breathe it in.
Notice any smells or sounds you hear.
Soak in the positive effects of your inner refuge.
Let it fill you up with feelings of calm,
Peace and safety.
Take time now to be in this space.
This inner refuge is always inside you.
You can connect with it at any time you need it.
Let it be a resource for you,
A support,
Returning to it any time.
We will now move through a rotation of consciousness.
Follow my voice as I guide you through the points of your body.
No judgment.
Simply be aware.
Crown of head.
Center of the forehead.
Throat.
Right collarbone.
Shoulder.
Upper arm.
Elbow.
Lower arm.
Right wrist.
Palm.
Back of hand.
Thumb.
First finger.
Second finger.
Third finger.
Fourth finger.
Bring your attention to your left collarbone.
Shoulder.
Upper arm.
Elbow.
Lower arm.
Left wrist.
Palm.
Back of hand.
Thumb.
First finger.
Second finger.
Third finger.
Fourth finger.
Right side of chest.
Ribs.
Right hip.
Thigh.
Knee.
Calf and shin.
Ankle.
Right heel.
Right sole.
Top of foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Full right side of body.
Full right side.
Bring your attention to the left side of the chest.
Ribs.
Hip.
Thigh.
Knee.
Calf and shin.
Ankle.
Left heel.
Sole.
Top of foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Full left side of body.
Full left side.
Full front of body.
Full front.
Full back of body.
Full back body.
Full body.
Full body.
Full body.
Follow your breath in and out of your body.
Take a natural breath in and out.
Breathe in,
Drawing air from your right foot all the way to the top of your head.
Breathe out,
Releasing the air from the top of your head down through and out your left foot.
Now draw the air in through your left foot all the way up your left side,
All the way up to your crown.
And release the air from your crown all the way down the right side and out your right foot.
And repeat this one more time.
Draw the air in through your right foot and all the way up to your crown.
And release the air down from your crown all the way down your left side and out your left foot.
And come back to your normal breath.
Visualize your inner refuge.
Sinking inward to your pure essence and outward to the divine.
Everything is one.
Everything is connected.
Bring to mind your word,
Phrase,
Or your sankalpa for today and repeat it three times silently to yourself.
Slowly begin to come back.
Feel your body on the mat or the floor.
Sense the air on your skin.
Notice any sounds in the room.
When you're ready,
Slowly rolling to one side and coming up into sukhasana,
Sweet easy pose,
Sitting cross-legged.
Taking a moment to thank yourself for being here today.
You may also like to send some of this lovely energy out to someone in need.
Thank you for joining me.
May you be well.
May you be whole.
May you be at peace.
This yoga nidra is now complete.
