Hello,
My name is Brenda Carey of Sacred Path Healing and it is my honor to guide you through one of my favorite styles of meditation called Yoga Nidra which roughly translates from Sanskrit as yogic sleep or psychic sleep.
It is meant to be a deeply healing and relaxing experience.
Traditionally,
Yoga Nidra is done lying down with props or a blanket to make you completely comfortable.
However,
If you would prefer to be seated that works just as well.
So let's begin.
In your comfortable meditation posture of choice,
We focus in with this Yoga Nidra practice through the energy of self-love centered in our heart chakra which is located at the center of the chest.
Let's begin by deepening the breath and slowing it down.
Our energetic heart space at the center of the chest is going to be our home base for this practice.
This energetic center center represents self-love,
Compassion,
Kindness,
And generosity.
So as you continue your awareness at the center of the heart,
I'd like for you to create an intention or a sankalpa as the yogis call it.
This intention resonating with this concept of self-love,
Compassion,
Kindness.
It can be a very simple statement such as,
I am love or I show compassion to myself.
So once you have your intention or sankalpas,
Say it three times either out loud or to yourself and continue to listen to my voice as we move through certain areas of the physical body.
Again,
Starting at the center of the chest,
The heart chakra,
Anahata,
Is our home base.
From the center of the heart,
Drawing your awareness to the right side of the chest,
Right shoulder,
Down the right arm,
To the wrist,
Top of the right hand,
Palm of the hand,
Right thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Back to the palm of the right hand,
And drawing your awareness up from the inside of the arm back to home base at the heart.
From the heart center to the left side of the chest,
Left shoulder,
Down the left arm,
To the wrist,
Top of the hand,
Palm of the left hand,
Left thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Back to the left palm,
And drawing your awareness up the inside of the arm back to the heart.
From the heart center,
Moving from the front of the heart to the back of the heart,
Up to the neck,
Throat,
Your jaw,
Right side of the face,
Left side of the face,
Your third eye in between the eyebrows,
The right side of the whole head,
Left side of the head,
To the back of the head,
To the top or the crown of the head,
And drawing your awareness from the crown of the head down the front of the body,
Back to the heart center.
From the heart center,
Drawing your awareness down to the belly,
The low back,
The right hip,
And the left hip,
The right leg,
And the left leg,
Right ankle,
Left ankle,
Right top of the foot,
Left top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
And fifth toe.
Now left big toe,
Second toe,
Third toe,
Fourth toe,
And fifth toe.
Right sole of the foot,
Left sole of the foot.
Now both soles of the feet.
From both soles of the feet,
Draw your awareness up the body,
Back to the center of the heart.
Stay for a moment at the center of the heart.
Now continue to listen to my voice as you draw more awareness to your breath,
Just noticing the inhales and exhales softly flowing through.
Place your favorite color at the center of the heart,
And on an inhale,
See that color brighten.
On the exhale,
See that color fill your whole body.
Again,
On the inhale,
From the center of the heart,
The color brightens.
On the exhale,
That color fills your whole body.
Final time,
Color brightens at the center of the heart as you inhale.
On the exhale,
Color fills your whole body.
And continuing to listen to my voice as we move through opposites of sensation,
We begin by feeling heaviness in the body,
Heaviness in the body,
And then noticing the opposite of lightness,
Sensing lightness in the body as if you could float.
Once again,
Noticing heaviness in the body,
And then noticing lightness in the body as if you could float away.
And now noticing coolness in the body,
Any areas that feel cool.
Now noticing the opposite of warmth,
Noticing warmth in the body.
Once again,
Noticing coolness,
Sensations of cool in the body,
And noticing sensations of warmth in the body.
Now bringing your awareness to opposite feelings,
Holding space for both.
Noticing feelings of sadness,
And noticing feelings of joy,
Holding space for both feelings of sadness and joy.
Noticing feelings of frustration,
Any feelings of frustration that arise,
And being aware of feelings of calm,
Holding space for both feelings of frustration and feelings of calm.
Now noticing feelings of fear and feelings of love.
Again,
Holding space for both feelings of fear and love.
Continuing to listen to my voice as I name certain images,
And just allow whatever bubbles up into the mind and hold that image.
Beginning with a loved one's smile,
A warm embrace,
Someone laughing,
The scent of a rose,
Your smile,
Gratitude,
Your laugh,
A sweet taste,
Your lungs breathing,
Your reflection in a mirror,
Your heart beating,
Your whole body connected to the earth,
Your whole body connected to the earth.
Now envision the color white surrounding your whole body,
Even outside of your body,
And you are encased in this beautiful white light.
Continuing to conceive your body in this beautiful white light from the center of your heart,
Expanding out to your skin and even beyond your skin.
Remembering you are love,
You are compassion.
Once again,
Drawing your awareness to the center of your heart,
Saying your intention or sankalpa that you set at the beginning of this meditation.
Saying it three times,
Either to yourself or out loud,
Thank you for allowing me to guide you through this yoga nidra practice of self love,
The love within me honors the love within you.
Namaste.
