Hello,
My name is Eden and I am a Reiki master teacher,
A counselor,
And a meditation guide.
And today we are going to be embarking on a journey of yoga nidra.
And that journey starts now.
So go ahead and wherever you are,
Find a little bit of relaxation in your body.
Just letting your mind gently drop down,
Down,
Down into the body,
Becoming aware.
And just asking yourself,
Where can I relax just a little bit more?
And allowing yourself to feel that relaxation as you settle in to this journey.
Deep breath in,
Long slow breath out.
Taking a few more just like that.
And really allowing yourself to drop in to be a little closer to the present moment.
Through your intention of just being here.
Of choosing to be here and nowhere else.
And go ahead and bring all of your awareness to third eye center,
Right between the eyebrows.
Just letting that space relax,
Release.
And take an intentional moment here to cultivate your sankalpa,
Your intention for our time together.
Maybe one word or mantra,
A simple phrase pops up.
Whatever arrives is perfect.
And just imagining that sankalpa planting in your third eye center.
Knowing it is here whenever you would like to reach for it,
To remember it.
It's here.
As it rests in this seat of intuition.
And this wave of relaxation moves down over the entire head,
The face,
The back of the head.
Relaxing the space behind the ears.
Letting the eyes rest in their sockets.
Letting the nose be long on the face.
Letting the cheeks release down the cheekbones one at a time.
Letting the big muscles of the jaw relax.
Letting the tongue rest in the palate.
Finding a natural bit of space between the teeth,
The lips.
Allowing the palate to expand slightly.
Releasing the sinuses all the way up through the nose,
All the way back up the face.
Releasing from the inside out too.
As we circle back to that third eye center.
Returning just for a breath to that sankalpa.
Bringing it back into your awareness.
Before letting this wave of relaxation wash back over the face,
The head,
The back of the head.
And that place right beneath the chin relaxes,
That soft skin unwinds.
And all of the muscles down the front of the neck,
The throat,
The airway,
And the sides of the neck.
They relax.
And the neck grows slightly longer,
If only perceptible to you and your relaxation.
Releasing all the way to the back of the neck,
Where those strong muscles connect to the head.
And just noticing in the neck where tension still lives even as you release on purpose.
And just take a breath there,
Send some spaciousness there.
And you allow that space to relax a little bit more just by asking it.
And this wave of relaxation travels over the right trap,
The right shoulder,
And down the outer edge of that right arm,
All the way to pinky's edge.
And this relaxation moves over the ring finger,
The middle finger,
Pointer finger,
And the thumb.
Allowing yourself to feel the relaxation in all five fingertips in that right hand,
As well as in the palm,
As well as the space between the fingers too.
Fully relaxed.
And this relaxation rolls up past that right thumb,
Into the crook of the elbow,
Over the bicep,
And you hit the complicated joint of that right shoulder.
Finding spaciousness somehow.
And this relaxation rolls back over.
Slow breath out,
Letting all the muscles of the face go that have already tensed back up.
And then letting this wave of relaxation wash back down over the face.
And letting this relaxation move to in-between.
Feeling this relaxation in each of those fingers,
As well as even the space between the fingers.
And this sense of relaxation washes back up the arm,
Into the crook of the elbow,
The left bicep,
The armpit,
And the complicated shoulder joint.
All the muscles here,
Just seeing what you can unwind in this left shoulder right now.
Finding release.
And this relaxation moves over that left trap,
Back up the throat,
The face,
And anchoring back into third eye center for just one intentional breath.
Remembering sankalpa.
And this relaxation moves back down the face,
The neck,
And into the upper chest.
Into the heart space.
Just taking a few gentle breaths here,
Letting the shoulders gently separate.
Expanding through both the front of the chest and the back of the shoulder blades.
Just letting yourself grow a little wider.
Releasing the muscles in the shoulders,
The pecs.
Watching the breath move in and out as the ribcage expands and closes.
And allowing yourself to experience the full volume of your lungs by ensuring that you're also breathing into the back body,
The back of the lungs,
The sides of the lungs.
Can you feel that deeper expansion of breath?
And you really focus on filling up all parts of the lungs.
Your most relaxed and spacious breath yet.
Watching the belly button expand and relax.
It works so hard to keep everything close to center.
Can you let them?
This same relaxation moves into that right hip now.
And just like the shoulders,
Seeing how you can relax this joint,
These muscles in the hip.
Unwind.
And then this relaxation moves down the outside of that right leg.
And this relaxation moves in one toe at a time.
Can all the way to the big toe.
And this relaxation available also in the sole of that right foot.
The arch grows long and tall.
And the heel relaxes.
And this spaciousness rolls up the inside of the right leg now.
Passing the knee and all the way up,
Up,
Up into the inner groin.
And this wave of relaxation just gently washes over the middle of the body,
Up,
Up,
Up.
Through the belly,
The ribcage,
The chest,
The throat,
Over the face and back to third eye center for one slow breath.
In and out,
Dedicated to the sankalpa.
And this relaxation moves back down the face,
The neck,
The chest,
The ribcage,
The belly,
And over into that left hip.
Where something in the hip releases,
Unwinds,
Lets go.
And this relaxation washes down the outer side of that left leg.
Passing the knee down to the ankle,
To the outside edge of that left foot.
To the left pinky toe.
And with your own awareness gently moving from one toe inward,
One at a time.
Can you notice relaxation making its way all the way to that big toe?
The foot is heavy,
The arch is tall and long.
And this wave washes up the inside of that left leg,
Rolling over the knee.
And again,
This relaxation washes back up over the belly,
The ribcage,
The chest,
The neck,
The face,
Anchoring back into third eye center.
Letting the sankalpa float in,
Strengthening it through the gift of your spaciousness.
And in this spaciousness,
You start to allow yourself to feel the duality,
The wholeness of pairs of opposites.
And in your body,
As it is beautifully relaxed,
Can you notice the light and the heavy?
The spaciousness and the tension.
The silence and the sound.
Moment and stillness.
Again,
The light and heavy within you.
The spaciousness and tension.
The silence and sound.
And the stillness.
And you just start to gently imagine a beach.
And you find yourself on that beach now.
And you're walking on the sand,
Knowing there's no rush,
Nowhere to be,
No end goal here besides just being on this beach.
And you look to one side,
You see the beautiful grasses waving in the gentle breeze.
And the dunes rolling in the distance.
And you look to the other side and you see the gentle waves of the ocean presencing you,
Holding you in their momentum.
And you see seagulls.
And beneath you as you walk,
You notice the sand,
The color of the sand,
Any little seashell fragments that appear.
Maybe your toes meet the last little bit of the wave washing up to shore.
And you let a gentle,
Maybe even imperceptible smile move through.
And in this space,
As you walk,
You continue to notice within you and in the surroundings beyond you,
The light and the heavy,
The warmth and the cool,
The spaciousness and the tension,
The silence and the sound and the stillness.
Letting yourself soak this in here.
Soaking this in.
And as you walk,
You notice a larger shell out in front of you.
And you're just approaching it in your own time,
But once your toes have almost met the shell,
You're able to see an empty conch shell that's just washed up.
And you turn it over in your hands,
Noticing the textures,
The symmetry and the asymmetry and kalpa,
That intention whispered back at you.
Letting it in.
And then you gently take that conch shell,
Thank it for its message,
Its potency,
Its clarity,
Its beauty.
And with love,
You bend back down and you place it back on the beach for the next being to find.
And you continue walking forwards,
Assured,
Calm,
Restful.
And you can stay here in this walking visual for as long as you'd like.
And when you are ready,
You can release that visual,
Starting to float back into your own breath.
Noticing the breath again,
Watching it move in and out of the body,
Watching your body open and close to invite in each breath.
To release each breath.
And then you start to notice what shifts just beyond the breath and the body.
With each breath,
Your clothing shifts,
Your hair,
Your relation to any furniture.
You even start to notice that with each inhale,
You grow closer to your surroundings,
The walls,
The ceiling,
The floor.
Knowing there is no rush to return back to this space,
Knowing your sankalpa is still within you.
You can stay here for as long as you'd like.
But whenever you are ready to rejoin the day,
You can gently blink the eyes open.
And the journey of Yoga Nidra is complete.
Welcome back.
