Spacious Bliss Yoga Nidra Meditation - For Deep Relaxation

Hello and welcome to this spacious bliss yoga nidra meditation. Yoga Nidra is a wonderful practice that anyone can do! You can practice this meditation any time you feel like you need to escape from life and go on an inwards journey to find deep relaxation.

Transcript

Hello,

And welcome to this Spacious Bliss Yoganidra meditation.

Yoganidra is a wonderful practice that anyone can do.

In this Spacious Bliss meditation,

We'll rest in a constellation of stars and explore the spaciousness of the dark,

Expansive sky at night.

You are the solganath,

Not astronaut,

In this journey.

You will be exploring your inner space,

Your inner landscape,

Soulscape,

And dreamscape.

Stargazing is something I love,

And it helps me to put things in perspective.

I am,

You are,

A tiny dot in time and space.

Let's take some perspective of the stars from our small planet called Earth.

The galaxy Andromeda is 2.

5 million light years away.

It's light that reaches us today,

Left there when the earliest humans were walking on the Earth.

The light from the closest star takes four years to reach us.

So every night as we gaze up to the stars,

History is looking back at us.

In fact,

It even takes the light from the sun eight minutes to reach us.

There are 9,

096 stars that are visible to the naked eye,

But billions of galaxies,

Full of billions of stars.

How incredible is our universe when we take this perspective?

When we zoom out,

How small does our planet seem?

This tiny speck of a planet we call home in the universe.

So lie back and enjoy the spacious bliss that awaits you in this yoga nidra meditation.

Begin to welcome yourself to this practice,

And know that there is no wrong or right way to do this.

Simply just be here with what is.

You're not trying to accomplish anything.

There is no goal of becoming a good meditator.

Just simply getting to know yourself better.

This is a space for inner wisdom.

Just being here is an act of self-care and love.

And during the practice,

If what I say does not resonate,

You can let my voice drop away as you attune to your own inner voice as it moves into the foreground during this practice.

And do not worry if you drift off or miss any of the invitations.

All of this is welcome.

Just allow.

Allow your own journey to unfold here.

As you settle in here,

Begin to call the flow of your external energy back towards yourself,

As if calling all parts of yourself home.

All day long we have been out there.

Now it's time to move inward and open up to our internal landscape.

Begin to notice your breathing.

And with each exhale,

Allow yourself to sink deeper and deeper into the surface you're lying upon.

Allow gravity to assist you.

Maybe feel the sense of being held.

Perhaps even imagining lying back on the sand of the beach or the desert at night.

The cool sand welcoming your body as you look up into the dark,

Starry night sky.

Paying loving attention to your body and all the experiences in your body right now are bodies that carry us all day long,

Often ignored and forgotten.

Take a moment to check in with the body.

What has your body been carrying?

What does your body want you to pay attention to?

And allow the body to move into being.

And try to remain as physically still as possible throughout the practice.

You might even begin to drift in,

Drift out.

Just allow and be open.

Now feel into the space around you,

Allowing all of your senses to open to the space around you.

Feel the touch of air in your skin.

Notice the temperature or maybe the softness of a blanket.

Notice if you can smell any smells or fragrances in the air.

And now the tongue and taste.

Notice how your tongue lights up and how your taste buds are alive when you draw your attention to them.

Notice the sun,

The sounds close by and the sounds further away,

And all the sounds traveling through space.

And now notice any colors or images behind your closed eyelids.

Even with your eyes closed,

You can still see with your internal vision.

Feel into the space all around you,

The space in front of you,

Behind you,

To the left,

To the right.

And allow everything that you hear,

Think,

See or feel be just as it is.

And notice what's present now,

This simple feeling of being open.

Welcome a sense of inner well-being now.

As you open up to your internal world,

Make your inner space a safe and pleasant place to be.

You can use a memory or your imagination to bring this sense of peace,

Contentment,

Ease and safety into the body.

This feeling of being held,

Supported.

Use all of your senses.

Nourish yourself here with this felt sense of ease and safety.

You're safe here with yourself.

And remember you can welcome this felt sense of well-being any time you need to.

Now let's set an intention for this practice.

An intention you might have brought with you,

Or you may wish to create a new one.

It could be something like this.

I know my potential.

I know when to rest.

I understand how everything is connected.

I allow myself to see different perspectives.

I'll give you a few moments to set your intention now.

And draw your attention now down to your heart area.

Place your attention here.

Notice how the heart beats on its own,

Without your control.

Our entire body is working and flowing for us.

And allow a heartfelt desire to bubble up and emerge into your awareness.

Perhaps for love,

Health,

Peace,

Or something else that the heart desires.

Affirm this desire as if it were true right now.

And notice how your entire body lights up when you feel into your heartfelt desire.

And let's begin to initiate the body into deep relaxation.

As I name each part of your body,

Visualize placing a blue five-pointed star at each point.

Imagine the star shining from that point of your body.

Place a star at the point between the eyebrow,

The hollow of the throat.

Place a star inside the right shoulder,

Right elbow,

Right wrist.

And place a star at the tip of the right thumb,

Tip of the index finger,

Tip of the middle finger,

Tip of the ring finger,

And tip of the pinky finger.

Place a star at the right wrist joint,

Right elbow joint,

Right shoulder joint,

The hollow of the throat.

Now place a star on the left shoulder,

Left elbow,

Left wrist,

Tip of the left thumb,

Tip of the index finger,

Tip of the middle finger,

Tip of the left ring finger,

Tip of the pinky finger.

Place a star in the left wrist joint,

Left elbow joint,

Left shoulder joint,

Hollow of the throat.

Now place a star in the heart center,

Right center of the chest,

Heart center again,

Left center of the chest,

And the heart center again.

Place a star just below the bottom of the rib cage.

And now the navel center.

Place a star at the solar plexus.

And now the navel center.

Right hip joint,

Right knee joint,

Right ankle joint.

Place a star on the right big toe,

And the tip of the second toe,

Third toe,

Fourth toe,

And small toe.

Place a star at the right ankle joint,

Right knee joint,

Right hip joint,

And the navel center.

Place a star now on the left hip joint,

Left knee joint,

Left ankle joint,

Left big toe,

Tip of the second toe,

Third toe,

Fourth toe,

And left small toe.

Left ankle joint,

Left knee joint,

Left hip joint,

And navel center again.

Place a star at the solar plexus,

Heart center,

Hollow of the throat,

And the center between the eyebrows.

And now join up all the stars that you've placed and look at them as a constellation in the night sky.

Notice all the points together,

Feel all the points together,

And rest here looking up at this night sky,

These blue points of light reflecting before you,

Your body of stars,

Resting under this constellation of blue stars.

Now notice the space around the stars,

The dark night sky that is the backdrop to this constellation of your body.

And notice all the other stars in this backdrop.

There's you and then there's millions and millions of other stars lighting up space.

Everywhere you look,

More and more stars unfold before your eyes.

Use your internal vision to see the stars.

And notice how you are this spacious awareness,

This awareness.

You are the one noticing the stars.

Notice how awareness just is,

Simply in the background,

Like the dark sky is the background to the stars at night.

Allow the breath to take control of the body,

The body receiving and releasing the breath.

Feel into the space of where the body is being breathed.

Notice how your body is being breathed,

You're being breathed,

No need to think or do anything.

Like the ebb and flow of the waves,

The breath rises,

The breath falls,

The body functions by itself.

There's no thinking mind.

Just witness the body being breathed.

It is automatic.

Your whole body is breathing.

And look up into the night sky and all the stars,

Stargazing on this perfect night.

Draw your attention to a single star.

Zoom into that star as if you were a telescope examining the night sky.

This star,

Zoomed in,

Is just like our sun.

Planets,

Circling around it,

Maybe even life on those planets,

Basic cells or maybe even other complex life.

The light you see today could have taken hundreds,

Thousands of years to reach your eyes.

And zoom out to see the entire night sky again while focusing on that one star.

More and more stars appear around it in the night sky.

Take a picture in your mind's eye.

Notice how small that one brilliant star is and how all of them together create a perfect image,

A galaxy.

This snapshot of light and history meeting your mind's eye just now,

As if they're all working together to create the perfect night sky just for your eyes.

And can you see how even something as big as the sun in another solar system can seem so small when zoomed out?

But yet together all the stars create something beautiful,

An entire galaxy.

And can you see that here on earth we each carry our own constellation of stars?

Yet together we make up a galaxy of everyone on this planet.

We are all connected,

Each of us made of stardust.

And feel into the space feeling this awareness of everything and sense the infinite amount of space in all directions.

Notice how you need the backdrop of darkness to see the stars.

I invite you to explore this space feeling,

This backdrop,

More and more.

Feel into it.

Does it need anything?

Does it feel restricted or spacious?

And when you're just being,

What does it feel like?

What does time feel like?

And try and grasp at a star and notice what happens.

And is there anything you need to do or have when you're just this awareness to make yourself feel more complete?

This awareness is the backdrop to our entire experience as a human being.

This eternal awareness.

Often in life we don't like to look at the emptiness.

We're scared of it.

It seems uninteresting to look at the sky when there's clouds or stars to look at.

When we sense into the backdrop this openness,

This awareness,

We can feel wholeness,

Timelessness,

Perfection.

We are simply the witness,

The observer,

No matter the contents of life.

Our days are filled with content but something within us is always the same,

This witness of everything.

And notice the kaleidoscope of experiences available in this human experience.

Yet at the same time we're this underlying wholeness,

This paradox of experiences.

Everything constantly changing,

Unfolding and dissolving.

Yet our underlying awareness always remains the same.

Now give yourself time to be here with yourself,

Connected.

A time to be wholly you,

Meeting yourself.

Just resting here.

Allowing the body to soothe itself.

Your mind quiet,

Peaceful.

Just rest.

Welcoming everything just as it is.

And know that just being here is enough.

Doing this practice for yourself,

This act of self-care.

This wholeness is who you are.

It is always here for you.

Unchanging.

Ever present.

Spacious,

Timeless awareness.

And feel into the heart space and how the energetic heart can expand.

It can expand to hold more love,

More kindness,

More gratitude.

Feel into the infinite capacity of the heart.

And now reaffirm your heartfelt desire.

Place it in a shooting star across your inner vision.

Make your wish and let it dissolve in the spacious awareness of the night sky.

Now take a moment as you slowly come back to your body and mind.

Review the journey you have just taken.

Walk yourself back through the practice.

Notice everything.

The coming and going of different thoughts,

Emotions,

Sensations,

Images.

Notice how everything arises and then dissolves in your awareness.

What's present now?

Begin to sense the room around you and the feeling of beginning to move back into the world.

Going about your day,

Can you imagine feeling into the vast openness during all of your activities today?

Each emotion,

Each thought,

Each sensation.

Allow this dance of life to be there on top of this awareness.

Take this awareness with you and notice that it gives you the ability to respond to life rather than react.

Taking your time and when you're ready,

Begin to reorientate yourself to your surroundings.

Moving your body,

Wiggling your fingers and toes.

Maybe taking a deep body stretch.

Bend your knees and gently roll onto one side.

Take a moment and when you're ready,

You can slowly push yourself up into a seated position.

Coming back to your wide awake and alert state.