Welcome to this yoga nidra to gently guide you into peaceful easy rest.
To give you a break from whatever it is that you are going through.
Thank you for being here and thank you for practicing with me.
Throughout this practice simply try your best to be present.
It is through your gentle presence that you begin to generate more peace from within and also throughout the entire universe.
With every peaceful breath you take you harness the power of the beautiful connection that unites all of life.
So in the space of your yoga nidra allow your experience to flow with compassion,
Love and acceptance without having to think or analyze anything at all.
Just be free to be.
My name is Elka and please allow me to be your guide throughout this meditation.
And now to quietly tune into the space within you that feels quiet.
From this quiet space allow yourself to be free to openly listen and to be guided by the sound of my voice.
Feel every experience openly and without judgment.
Be free to allow the simple gift of yoga nidra to naturally happen.
As your practice unfolds you will enter deeper states of consciousness that support and nourish your mind,
Body and spirit.
Try as best as you can to stay awake and aware throughout this practice.
But if you do fall asleep know that this is okay and your mind and body needs this rest.
Set a timer if you need to.
Allow these layers and states of consciousness to deeply unfold.
Releasing thick layers of thoughts and planting deep roots into your deep waters within.
Move yourself towards stillness now,
Adjusting your comfort if you need to.
Finding a position you feel comfortable and can fully rest in.
It is through this multi-dimensional rest that we begin to mend and connect with the deep well of love.
Make some adjustments now to your comfort so that you may fully rest.
Lie either on your back or your side.
Feel into the support beneath you.
Move your body towards stillness.
From this place of stillness feel your ears open and sensitive,
Listening with every pore of your body.
Allowing sound to be absorbed in through skin and vibrate deep inside your bones.
Be present and open to this experience of listening with your whole body.
Be open to the sounds around you.
Listen to the sounds far off in the distance.
Noticing sounds without distraction or the need to name or identify the sound.
Just allowing sound to be absorbed and begin to tune in now to sounds closer.
Sounds outside the room and now sounds inside the room you are in.
Allow every sound to draw you deeper into your awareness and experience.
Notice the sound of your breath and feel yourself breathing.
Listening to the sound of your heartbeat.
Feel as the chest begins to rise on the breath and begins to sink deeper as you breathe out.
Breathe in this peace.
Breathe out your stillness.
Feel your body sinking into deep roots of rest and ease.
Feel yourself resting,
Breathing.
Body still like a pond.
Here in this place within your still pond,
Could you welcome in the mantra for peace as an offering or a gesture?
Offering this mantra as an intention for this practice today.
On the flow of your breath,
Welcome in the mantra Om Mani Padme Hum to rise from the sacred heart.
Heart opening like a lotus.
Allow your warm heart to radiate with love all around you and repeat this mantra for a few more breaths.
If you are not familiar or feel uncomfortable with this mantra,
Please feel free to use your own.
Also,
If you would like to place a Samkalpa into this practice,
Allow it to be planted now into the meaning of this mantra of peace and presence.
Repeat within your still pond,
Om Mani Padme Hum.
This mantra opens up the generous spirit within you.
Chanting can be a beautiful way to the soul.
When we chant,
We remove attachments,
Possessiveness and prejudice.
Chanting offers us patience,
Wisdom,
Perseverance,
Focus and love.
When you chant this mantra,
Feel the rhythm,
Its pulse.
There is a subtle frequency of the sounds and the gentle repetition.
Allow this mantra to flow freely.
Allow your mantra and Samkalpa to vibrate in this way,
Creating ripples of peace and love to spread across the surface of your being,
Like dropping a stone into your pond of stillness and peace and vibrating with the cosmic harmony of all of existence.
Om Mani Padme Hum.
When you are ready,
Let go of the mantra.
Feel your body resting into the support of Mother Earth.
Mother Earth receiving you with a blanket of grace made of soil,
Roots and water.
Envelop the softness of support around you.
Becoming even more still within the support.
Sinking deeper into the quiet stillness within you.
It is through this presence you are being guided back to your own love.
Breathe and listen into your heart now,
Listening with gentle tender love and ease.
Being so still with the Earth and feeling the gracious acceptance of your heart song.
Connecting you through deep roots and waterways of peace.
Peaceful presence.
As you breathe,
Welcome in the feelings of peaceful rest as though you are a lotus in a still pond.
As you breathe in,
Allow your presence to sink into your stillness.
Being quietly aware of your dark inner being.
Each breath out welcoming your awareness to emerge from the marquee waters of your mind and to bloom to the surface purifying heart.
Be present with every breath in this way.
Opening your heart up to the secret lotus within.
It is through your very awareness that physical,
Mental and emotional frequencies begin to shift and change.
Remain peaceful and present with the feelings of your sacred lotus heart.
Feel the power of presence begin to regulate and connect your heart.
Doing so slows the rate of your pulse and free flows the energy through your vessels and pathways.
Through your simple and gentle awareness,
You're already releasing oxytocin which creates a sense of bonding,
Togetherness and happiness.
All the regions of your brain begin to activate,
To light.
Just begin to respond with feelings of deep peace and empathy.
As you breathe in,
Welcome in these feelings.
Welcome in the image of a water lily or lotus in a still pond.
Notice how this feels.
And let's place even more stillness throughout your body through a rotation of consciousness now.
Follow along and as I name a body part,
Soak all of your awareness into that body part and imagine or create and place the sense or feeling of quiet stillness of a lotus flower here.
We begin to awaken and to explore our very own expansion through the still essence of the lotus of your sacred heart.
Inside each body part,
Imbue the feeling of love,
The peaceful symbol of a lotus flower,
Vibrating each energy center of your body as you do.
This simple process unifies you with the peaceful vibration and connection of all of life.
Invite all of your inner presence to feel the space of your heart opening like a lotus flower now.
Feel the space of your heart with love and stillness like a lotus flower heating the call of the sun blossoming on a lily pad in a still pond.
Feeling inside your chest,
Feel the pulse of mother earth inside your chest.
Place a small lotus flower here now and now feel and welcome peace inside your throat.
Feeling your third eye with the peacefulness of a lotus flower blooming.
And now feel the top of the head light up with sensations as you place a flower here now.
Keeping the upper body open,
Begin to travel down the back of your body.
Feel your awareness move down to your right big toe.
Feel your right big toe place the lotus flower here.
Peace now continue.
Feeling placing a small delicate lotus flower on the tip of your second toe,
The tip of your third toe,
Tip of your fourth toe and tip of your fifth toe.
Feel the peace spread through the whole top of your foot and now into the center of your foot.
Place a lotus flower inside your heel sinking deep roots and now inside your ankle.
Feel the back of your lower leg and place a lotus flower at the back of your knee.
Feel peace throughout your whole leg move inside your waist.
Welcome the sensations to move deep down inside your right arm,
Pulling with ripples of awareness inside the center of your right palm.
Feel the presence of a lotus flower here.
Now welcome the feelings of your whole right arm.
Feel your whole right arm as one sensation of peace and calm resting on a tender leaf of a lily pad in a still pond.
Feel your right arm resting.
Now welcome the whole right side with your peaceful presence.
Feeling the whole right side,
The whole right side.
Now welcome the weight of the back of your head.
Feel your head resting on the support of a lily pad full of peaceful presence.
Feel inside your right eye.
Feel inside the right eyebrow and feel the ease inside your right cheek,
Your right ear.
Feel the gift of peaceful presence and the awareness of listening inside your right ear.
As though your ear is opening with the light of the sun.
And feel your presence moving down the right side of your body and your chest.
Notice how this feels when you place your awareness here.
And welcome the lotus flower to bloom inside your belly.
Feel your belly soothed and calm,
Soaking in presence and ease.
Now welcome the feelings inside your right hip and down your right leg.
Placing now a lotus flower on the front of your knee.
Feel your foot placing a lotus flower on the top of your foot.
And feel as you move your awareness to the left foot.
Watch and feel as a lotus flower is placed here at the top of your left foot.
And feel one grow inside the big left toe,
Blooming now with your second toe,
Tip of your third toe,
Tip of your fourth toe and the tip of your fifth toe.
Feel as the lotus flower plants its peace into the center of your left foot.
Feeling the feeling of peace inside your ankle and heel.
Peace and presence inside your heel and now ankle.
And now feel the back of your leg and place a peaceful lotus flower here at the back of the knee.
And feel its peacefulness inside your waist.
And now the left side of your back.
Feel deep peace move inside your left shoulder and your awareness move down deep inside your arm.
Feel your whole left arm alive,
Sensitive,
Heavy,
Alive with all the peaceful sensations inside your left arm,
Pooling all sensations inside the center of your left palm as a lotus flower begins to bloom here.
Down a pond of stillness.
And now welcome the weight of the back of your head again.
Feel the lotus placed at the top of your head,
Clearing the mud of your mind.
And feel its peaceful presence move into the left eye and eyebrow.
Feel your internal vision opening and the peaceful presence inside the left side of your face,
Feeling your jaw,
Your cheek,
And now the center of your chin,
All resting within the stillness of a peaceful lotus flower.
Feel your left ear listening.
Left ear listening with peaceful stillness.
Now feel the peacefulness move inside the left side of your chest and inside your belly.
Feel the sensations inside your left hip travel down your left leg and place a lotus flower on your left knee,
Allowing the whole leg to rest in peaceful presence.
Peaceful presence spreading through both legs now feeling heavy,
Resting.
Both legs being pulled down into deep roots.
Both feet sinking.
Both legs heavy.
And feel your back and chest resting.
Notice your body breathing.
Feeling your body in stillness and filled with love.
Feel both of your arms heavy,
Resting.
Arms peaceful with the support of the stillness of your pond.
Notice all of your heaviness,
Darkness.
Yield into your roots.
Feel your body sinking into roots.
Feel yourself being pulled deep into the roots.
Your whole body heavy.
Thick like mud.
Feel yourself in a chill.
Feel yourself unaffected by winds.
Only responding to the call of nature within you.
Feeling your body heavy,
Resting.
Your whole body,
The stillness of a pond.
And now begin to feel a light,
A warm light calling you to the surface.
Feel your awareness travel through roots,
Floating towards light,
Heeding the call of the sun floating upon your surface like a lily pad.
Feel the dance of sun on your surface with love and peace.
Notice your vibrancy.
Notice yourself resting in your true beauty like a lotus flower gently opening one petal at a time.
Feeling the body light and warm,
Feeling your whole body resting.
You are whole.
You are peace.
You are love.
Rest in your true beauty,
Dear one.
Only responding to the call of the sun and birds.
Listen as the birds sing.
Listen as the frogs hum.
Watch as clouds simply float by,
Reflecting blues and white on your surface,
So still.
Notice yourself light.
Notice yourself still,
Clouds simply passing by.
You shimmering with their reflection of peace.
You resting in stillness.
Here in this peaceful still pond,
In your presence of this lotus flower,
See your inner jewel lighting up as each petal unfolds,
Revealing the light of your center,
A peaceful presence of love within you.
Here in this jewel of your lotus flower,
Welcome back in the mantra Om Mani Padme Hum.
The mantra for peace,
Resiliency and prosperity.
Om Mani Padme Hum.
Planting the wisdom of the mantra here,
The lotus of your secret heart.
Om Mani Padme Hum.
Om Mani Padme Hum.
Om Mani Padme Hum.
Let the vibration of the mantra ripple throughout your entire being.
Opening up to your natural beauty.
Allow this mantra of peace to flow from the space within your heart now.
Allow it to be absorbed through rays of sun.
Allow it to shimmer across your still surface.
Allow it to drop deep into still roots.
Om Mani Padme Hum.
Om Mani Padme Hum.
When you are ready,
Let go of the mantra.
Noticing how you feel.
Noticing the ripples of mantra still streaming throughout your conscious being.
Still spread through quiet waters all around you.
Notice how nourished you feel.
Gifted with the beauty of presence and nature.
Feel your whole body resting.
Seeing the beauty of life all revealed.
Witness yourself feeling peaceful and at ease.
Being present in your own beautiful nature.
Even residing in your deep thick mud.
And also being present with your still beautiful lotus flower on the surface.
Feel yourself blossomed.
Open.
Nourished.
Supported by earth,
Water,
Sun,
Air.
Layers of deep inner support.
Notice your resiliency.
Feel yourself peaceful.
Witnessing the petals of your sacred heart open.
Feeling expansive.
Wide open like the reflected blue sky.
Soaking in the peaceful colors of your surrounding.
Listening to the sounds of the natural world all around you.
Feel yourself at peace,
At ease.
And become spontaneously aware of your spine.
Feel your spine rooted and connected to the earth.
Notice your pulse and rhythm of your own breathing and energy flowing throughout your body.
Welcome your breath to draw in from the base of your tailbone and up through the back channel of your body into the crown of your head or third eye.
And as you breathe out,
Follow your breath down the front channel of your body and back down to the base of your spine.
Follow along with your breath as awareness and energy moves from the base of your spine up into the space of your crown or third eye.
And feel the breath move down the front channel of your body,
Back down to the base,
Your root.
Follow along with your own pace,
Your own rhythm of breathing.
Feel the free flow of energy through you and all around you.
Notice your body resting,
Your mind peaceful.
And feel the center of your heart open and expansive as you breathe.
Following along with your own flow of breath from the base of the tailbone up to the space of the third eye or the top of the head.
Breathing out,
Following rhythm of breath as it flows all the way back down to your root.
Feel the cycle of breath and energy all around you.
Allowing yourself to gently awaken through breath.
Feel yourself in the space around you.
Welcoming yourself into this calm,
Peaceful presence.
See yourself peaceful with ease throughout your entire day.
Feel yourself gently waking.
Feeling yourself slowly awake,
Carefully with love and tenderness.
Each breath in drawing a little deeper now.
Feeling each energy center alive and awake.
Each breath out awareness of the space around you.
Peaceful presence spread all around you.
Gently begin to roll yourself over to one side.
Flutter your eyes open and place a hand over your heart.
Feel your heart.
Hold yourself here with ever loving presence.
Noticing your heart gently mending through your gentle care and awareness.
When you feel ready,
Invite the whole body to stretch.
Reach the fingertips and toes in opposite directions and allow the whole body to feel presence and tension.
When you breathe out,
Allow the whole body to ease and let go.
Allow the body to rest for another moment or two.
And if you feel the need again,
Invite the stretch to rise from toes all the way up into fingertips,
The whole length of the spine open,
Holding with gentle tension.
And when you breathe out,
Allow the whole body to let go.
Back into your peaceful presence and awareness.
Thank you for practicing yoga nidra with me today.
May you be well.
Om Shanti,
Shanti,
Shanti.
