This is a short yoga nidra meditation.
A yoga nidra meditation is best experienced lying down.
So find the best space for lying down in meditation.
You may choose to lie on a yoga mat,
A blanket,
Your couch,
Or your bed.
No matter which of these you choose,
Make sure that the space you are in feels safe and supportive,
And that you will not be disturbed during your meditation.
You may want a blanket to cover yourself with,
An eye pillow over your eyes.
You may need pillows or bolsters under your knees,
Or a towel or blanket under your neck,
A pillow under your head.
Find these items and bring them into your space.
As you lie down and place your bolsters,
Pillows,
Or other supports,
Check that you feel symmetrical and fully supported.
Take a few moments to start noticing your breath.
Breathing slowly as you continue to check in with your body,
Making sure that you are comfortable,
Symmetrical,
And fully supported.
Slow breath in and exhale with a sigh,
Letting go.
Inhale and exhale with a sigh,
Letting go of all that happened before this moment.
Inhale and exhale with a sigh,
Letting go of all that may happen after this moment.
Be in this moment and whatever physical,
Emotional,
Or mental state you are in right now.
Allow your entire being to soften.
Allow your entire being to let go.
Give yourself permission to rest deeply,
To move into a state just before sleep.
Bring your awareness to the softest touch of breath in your right nostril.
No effort.
Only awareness.
See yourself being breathed by the breath around you in your right nostril.
Notice the light touch of this breath flowing and filling the right side of your body,
Permeating the right side with this light,
Flowing touch of this breath.
Bring your awareness to the space behind your left eye.
Feel your left eye soften,
Sinking into the socket,
Into your skull.
Travel down to the sensation of air in your left nostril.
Slowly and naturally flowing,
Being breathed.
Feel that flow of breath filling the left side of your body,
Permeating the entire left side.
Notice the sensation in your left nostril.
Bring your awareness to the right eye.
Feel your right eye soften,
Sinking into the socket,
Into your skull.
Feel the space behind your eyes soften.
Travel down from your eyes to your cheekbones,
Feel your cheekbones soften.
Feel the softening create the sensation of openness in your face.
Feel your entire skull empty.
Allow your awareness to move over your forehead.
Feel your forehead soften.
From the center of your forehead,
Trace two lines over to the temples,
Around the head to the back of the skull.
Allow your head to fall heavy.
Allow freedom between top and bottom teeth,
Your tongue to relax,
Your throat center to relax.
Your neck and shoulders soften.
Your entire arm from your right shoulder blade to your fingers and wrist softens,
Falling more to the right.
From the nape of your neck down your left shoulder to your wrist and fingers,
Allow it to soften and sink into the earth.
Arms and hands falling away from the midline.
Feel each rib soften away from the center line.
No holding in the entire thoracic cavity.
Each rib softening.
Sinking.
Allow the area over your heart center to soften.
Feel the space around your solar plexus widen.
Your sacrum sinks.
The two sides of your pelvis move away from the midline.
Allow the right hip and leg to fall more to the right,
From the pelvis down to your ankle to the edges of your heel and foot.
Allow the same on the left side as the sacrum softens,
As the left side relaxes down to your ankle,
Heel and foot.
Feel the entire back of your body heavy,
Anchored and cradled by the earth.
The entire front of body expansive and light.
Be present and passive.
Let the calm that is our natural state arise.
Crown of head.
Throat center.
Hip of nose.
Throat center.
Heart center.
Solar plexus.
Heart center.
Pelvic floor.
Heart center.
Throat center.
Crown of head.
Right nostril.
And eye.
Crown of head.
Left nostril.
Right eye.
Tip of nose.
Throat center.
Right shoulder.
Right elbow.
Left hand.
Right hip.
Left knee.
Right foot.
Left foot.
Right knee.
Left hip.
Right hand.
Left hand.
Right shoulder.
Throat center.
Tip of nose.
Crown of head.
Crown of head.
Crown of head.
Free from attachment.
Free of shame.
Free of guilt.
Secure.
Forward.
Awakened.
At ease.
At ease.
At ease.
If you choose to stay in this meditative state longer.
.
.
Please do.
Turn off this meditation.
And enjoy this peaceful,
Calm state.
Begin to bring yourself and your awareness back to this room.
Begin to move your fingers and your toes.
Move your head side to side.
Bring your knees up to your chest.
Hug them.
And when you're ready,
Roll to your right side.
Placing your hands on the floor beside you.
And easily and gently pushing yourself up to a sitting position.
And opening your eyes whenever you're ready.
Thank you.
