Hi,
My name is Karla Di Crezza and today we are moving through a yoga nidra meditation.
I'll be guiding you through parts of your body.
Allowing your mind to rest and settle upon those parts.
Paying your attention.
Towards certain areas of the body.
And we'll also be using visualization.
Please make sure you are somewhere you feel comfortable.
And able to even nod off.
If you fall asleep,
That's completely normal.
You might even.
.
.
Use this meditation for sleep.
Once you are comfortable,
Soften down your eyes.
Drawing your awareness towards your breath.
Noticing the rhythm of your breath today.
So it's smooth and long.
Or you may even feel like your breath is short and shallow.
Wherever you are that's okay.
Gently start to begin to deepen your inhales.
Filling up through your belly,
Your ribcage,
Your heart.
And exhale,
Nice long breath out.
Couple more like that.
Deep,
Long breath in,
Really drawing in the air,
Consciously filling up.
And as you exhale,
Release,
Let go and allow your body to really melt down.
Noticing the weight of your body now.
Noticing all points of your body touching material beneath you.
And almost like a stone.
You've dropped into the ocean.
Allow your body to float.
Down to the ocean bed.
Just softly landing here.
You might feel gentle waves beneath you.
Ocean surface.
Gentle tides.
Pulsations.
Of your body.
Allowing your breath to wash.
Through your body.
In and out.
It's like a tide washing in.
And washing out.
And gently start to bring your awareness towards your throat.
You might swallow maybe once or twice.
Might lick your lips.
Soften your jaw.
Noticing your senses.
Is there any aroma in the air?
Notice the dance of light and shadow beneath your eyelids.
Any sounds from within the room.
That you're in.
Within the space that you're in.
A little more distant.
Everything here,
Beds,
Trappings.
People speaking.
Music.
Bringing your awareness closer towards your body now.
Allow your awareness to travel towards your right shoulder.
Really drawing your awareness inside your right shoulder.
Is there any tension?
That you're holding onto here that you can soften.
Right elbow right wrist.
Top of the head.
Right thumb.
Index finger middle finger.
Fourth finger.
Picking your finger.
Palm of the hand.
Feel sensations.
Pulsations.
Right wrist elbow.
On it.
Right collarbone.
Right here.
Right ribcage.
Right lung.
And take a breath into your right lung.
Right here Right knee.
Shin.
Ankle.
Top of the foot.
Big chai.
Second take.
Pinky toe.
Soul of the Rat Clan.
Heel.
Ankle.
And soften through your calf.
Back of the knee.
And the stream.
Rightly.
Right here.
Armpit.
Showdown.
Collarbone.
And sensing your whole right side body here.
Draw your awareness towards your heart.
And feel the inner rhythm.
Pulsations of life force.
Of your heart.
Moving through your entire body.
Bring your awareness towards your left shoulder.
Bring your awareness deep in your left shoulder.
Soften.
Left elbow.
Left wrist.
Top of the left hand.
Index finger.
Middle finger.
Ring finger.
Pinkie.
Palm of the hand.
Wrist.
I'll be.
And your own.
Colour blind.
Left hip.
Left ribcage.
Left lung.
Breathe into your left lung.
Deep breath in.
And a cleansing exhale.
Deep breath.
And exhale.
Left hip.
Loves me.
Thank you.
Top of the foot.
Big toe.
Second.
Fourth toe.
Pinkie toe.
Soul of the people.
Healed.
Ankle.
Huh?
Hamstring.
Left glute.
Left it.
Left underarm.
Showdown.
Colorblind.
Entire left side body.
Right side,
Buddy.
Left side body.
Right side,
Buddy.
Home.
Whole body.
Home,
Buddy.
It's great.
Bottom lip.
Chocolate.
And gums.
Tongue.
Whole now.
Right nostril.
Life.
Both nostrils.
Left eye Right.
Very nice.
Third eye space in between your eyebrows.
Pausing here.
Allow your mind to rest in this spot.
Notice any sensations that arise.
Mind wanders just bring it back to this spot.
Video.
About.
That is.
Notice any sensations.
Release the holds.
Bring your awareness to the top of your head.
Back of your head.
Sides of the neck.
Shoulder blades.
I'll put that.
Middle back.
Lower back.
Naive move.
Noticing a bright light.
You need to blow from your navel area.
And just above our navel,
These have solar plexus.
This place of power,
Self-belief.
Noticing this bright yellow light just like a sun.
Starting to glow and spread.
Every exhale the sun gets a little bit brighter.
And starts to travel down your body,
Your collarbones,
Your limbs,
Arms.
Head,
Neck,
Shoulders.
It starts to surround you like a unique golden sphere.
Holding.
Embrace it.
This is your unique.
Notice if there's a certain texture.
Set of rhythms.
Hot end.
As you float here in your unique sphere.
Sensei.
.
.
Power from within.
Self-belief from within.
Just know that you are always doing your best.
Notice if there's any messages for yourself from your higher self.
This place of power.
This place of self-belief that wants to come through here.
Might be as simple as I am love.
Gently bringing your awareness back towards your heart.
Seeing any visualizations.
And coming back to your breath,
Deep breath in.
Cleansing exhale.
You might place your hands somewhere on your body.
You might drift to sleep.
You might gently open up through your eyes.
Just notice any shifts from the beginning of your practice.
Knowing that you can come back to this meditation at any time.
One more deep breath in to seal our practice.
And a cleansing breath out.
