Welcome to this yoga nidra guided meditation My name is Donna Karen Benavidez,
And I will be your guide for this yoga nidra We will prepare for the yoga nidra practice lying on the back Please take a moment to make yourself as comfortable as possible and close your eyes Let's take a few breaths into the nose and out of the mouth Inhale And exhale Inhale And exhale Inhale Inhale And exhale Before we begin bring into your mind I your sankalpa Your I am statement You may want to choose I am happy and healthy or I Am calm and happy Repeat it quietly and internally to yourself three times Affirming it in the present form Visualize yourself as being it As you settle into your earth below Allow a sense of support as the earth receives your body Bring your awareness to the spaces between your body and the earth beneath you Bring your awareness to the spaces between your body and the earth beneath you Invite your body to soften and rest As you begin to surrender into relaxation Notice your body becoming heavy and still Allow yourself to have your own experience Allow your awareness to follow my voice Try to allow your awareness to travel through your body as a journey of sensations Feel each body part as I mentioned without moving See if your body is moving Without moving see if you can remain still and welcome each sensation as it comes up Without judging it or labeling it or chasing it Begin with your mouth Feel your jaw Upper and lower lip Feel where your lips touch Feel the insides of your mouth The roof of your mouth Upper teeth and gums Lower teeth and gums Feel your tongue The center of your tongue The tip of your tongue Under your tongue And the root of your tongue Notice any taste in your mouth Feel the left inner cheek and the right inner cheek Feel your mouth as a whole Feel your nose Notice your nostrils Left and right Begin to notice your ears Left ear Right ear and both ears Back of the ears Ear lobes Ear canals All the way into your inner ear Notice your ears receiving sound Listening Feel your ears hearing Feel your eyes Left eye Right eye and both eyes together Notice your eyelids Feel each of your eyelashes Notice where your eyelids touch Become aware of your eyes The center of your eyes The back of your eyes Feel your eyes as energy As if they were glowing embers Bring your awareness to your forehead Crown of your head And your entire head as a whole Bring awareness to your neck The back of the neck The sides of the neck and the throat Notice your right palm Your thumb Index finger Middle finger Ring finger and pinky finger Feel your whole hand alive with energy Feel your right wrist Forearm Elbow Upper arm and your shoulder Notice your left palm Your thumb Index finger Middle finger Ring finger and pinky finger Feel your whole hand alive with energy Feel your right wrist Forearm Elbow Upper arm and your shoulder Feel both arms and hands together Become aware of your upper chest Upper back and shoulder blades Feel your heart center and your heart beating Bring awareness to your abdomen Ribs Navel Pelvis and hips Feel your right hip Thigh Knee Chin Calf Ankle Foot Feel your entire right leg Feel your left hip Thigh Knee Chin Calf Ankle Foot And each of your toes Feel your entire left leg Feel both legs together Notice and feel the back side of your body connected to the earth All points of contact Bring awareness to your entire back body Feel it alive with sensation Be aware of the whole body Now bring your awareness to your breath Follow the gentle wave of your breath without altering it Now envision your breath as a wave flowing up and down your spinal column This is the final wave of your breath Now envision your breath as a wave flowing up and down your spinal column With your inhale the wave flows from the tailbone to the crown of the head And with your exhale it flows from the crown of the head back down to the tailbone A cosmic wave Stay with your breath as it flows up and down your spine Now imagine Imagine you're in a beautiful lush meadow You can hear the water flowing in the nearby stream Hear the birds chirping It's so beautiful You begin to walk in the green grass You find a spot that captivates you as you slowly lower yourself down to lay down It feels like a comfy carpet supporting you The sun begins to set and you see spectacular colors in the horizon A mixture of lilac,
Pink with a beautiful yellow sun You close your eyes for a few minutes And when you open your eyes you look up to now see the vast number of sparkling stars in the sky surrounding you in all directions One of these stars in particular calls to you You stare at the star and the star and you become one You feel the loving universal energy absorbed into your being Seeping into your pores through every cell,
Into your muscles,
Organs and as deep to your bones Reaching all the way to your true self,
Your soul Take a moment now to repeat your sankalpa three times quietly,
Internally and with meaning Taking that with you,
You have it and it is yours to keep Guide your awareness back to your physical body lying on the earth Become aware of your breath,
Taking a deeper breath allowing movement to begin with the breath through the body Your body slowly breathing in and out Gently ask yourself to begin to awaken the body slowly And without opening your eyes become aware of your surroundings The earth continuing to support you,
Thank you for allowing me to guide you from my heart to yours
