Hello,
Sweet honeybees,
And welcome to daily cup of prana.
And welcome to your practice.
Today we will establish our inner sanctuary in this short guided yoga nidra meditation practice.
I invite you to find a quiet space to lay down for this practice.
If that's not available to you,
A seated position is welcomed as well.
Allow for your body to be cocooned in comfort,
To feel at ease and supported.
Grab any extra items of comfort you may need for your practice.
A pillow,
A blanket,
A bolster to support the knees,
An eye pillow.
And once you have established your sweet spot,
I invite you to gently float the eyes closed.
Gently release any tension in the body with a few deep breaths.
Inhaling,
Filling up the lungs with fresh prana.
And exhaling with an audible sigh,
Releasing and letting go of any stagnant energy that you may be holding onto.
And then gently we allow the breath to flow in and out all on its own.
Invite your senses to feel the impression of your breath as it ruminates through your body.
Noticing the inhales and the exhales.
I invite you to marinate here with the breath for a few moments.
Noticing how the breath relaxes the body.
The mind begins to settle as the breath nourishes and supports you.
Very important.
I invite you now to gently sense your entire body on the floor beneath you.
Feel the upper half of your body as sensation.
Now gently guide your awareness to feel only the bottom half of your body as sensation.
Now feel both upper and lower body together.
Sense and feel your whole entire body,
Your whole body as sensation.
Feel your whole body being breathed.
Our inner sanctuary,
A place where we feel safe,
Joyful,
Contentment and at peace.
A place we can enter at any time in moments of stress when we feel overwhelmed or maybe anxious.
Using the power of visualization,
We come home to ourselves.
Your inner sanctuary is your true self.
In establishing our inner sanctuary,
We tune in to what we need and we create the space inside with our senses.
We will now begin to create our own unique inner sanctuary.
I invite you to visualize what your inner sanctuary is for you.
A place that is real and tangible for using the power of your imagination.
A place where you feel peaceful,
Calm,
Happy,
Safe and supported.
First observing what do you see.
Marinate here for a moment observing what you see.
What colors,
Shapes or textures delight your eyes?
What does your vision see in your inner sanctuary?
Now gently guide your awareness to notice any smells in your inner sanctuary.
As you inhale,
Take in the smells around you and invite those scents to fill up every fiber of your being here in this space you are creating.
Now gently guide your awareness to notice the sounds in your sanctuary.
What do you hear?
Invite the sounds to ruminate and dance within your cells like a symphony to open your heart.
And now observe what do you taste.
What do you taste here in your inner sanctuary?
Allow your taste buds to fill with pleasure and love.
Invite here in this sense of taste.
And gently move your awareness to notice what you feel now.
What do you feel upon the soles of your feet?
What gently caresses the tips of your fingers?
This sensation as it dances upon your skin.
Gently now observe how you are feeling in your sanctuary.
What emotions are arising?
Can you give them a name?
May it be love or joy,
Serenity,
Peace,
Pleasure,
A sense of calm.
Invite the emotion to fill your cup.
Allow it to permeate your spirit.
I invite you to marinate here for a moment in the emotions.
I invite you now to gently sense and feel your whole body breathing.
Exhale your inner being here in your inner sanctuary.
Observe your beingness here,
Your spirit,
Your body.
You can return again and again and again to this place of serenity.
This beautiful space you have created anytime you choose.
Gently invite a deep breath into the body.
Inhale and exhale.
Gently let that go.
Again,
Inhale and exhale.
Let that go.
Exhale and exhale.
Exhale and exhale.
Exhale and exhale.
Gently guide your awareness to notice your body back in your space.
Feel the sensation of your body lying on the floor.
Notice the sounds and the smells around you as you welcome yourself back.
Keeping your eyes closed,
I invite you to roll onto one side if you are laying down.
And just rest here for a moment,
Noticing how you feel.
And when you are ready,
I invite you to gently and slowly take your time coming to a seated position.
I invite you to rest your hands upon your sacred heart space.
I thank you for taking the time to share in this practice with me.
Thank yourself for taking the time to fill your cup and create your own inner sanctuary.
Wishing you much peace and blessings on your journey.
