Welcome to your Yoganidra meditation practice.
This practice is intended to be used during the daytime to help you create space for healing rest and to help you feel refreshed so that you can move back into your day or your evening with a greater sense of ease and clarity.
Take your time and get comfortable and settled,
Making sure that you'll be warm enough for your practice.
And as you begin to soften into your chosen position,
Develop a sense of your entire physical body,
Becoming aware of the space that you occupy.
And see if you can allow yourself,
Even energetically,
To take up a little more space.
Continue to feel into your body and beginning to soften little by little.
Recognize that there is no need for gripping,
There is no need for tension.
Allow yourself to let go and trust in the unfolding of your meditation.
Notice if there's anything you could do to facilitate a little more ease in your body and mind.
Perhaps you can facilitate greater ease through your breath in some way.
Or perhaps there are adjustments that you need to make to your position.
Begin to perceive sound,
Sensing sound as vibration,
Sensing sound as a movement of energy.
Focus on the sounds,
Staying connected.
Pay attention,
Be present,
Pure listening.
Receive the sounds fully,
Feel them,
Welcome them.
Gradually direct attention to the spaces between sounds.
The spaces between sounds.
Direct attention to the movement of your natural breath,
Simply sensing the breath,
Feeling it.
See if you can sense the energy carried on each breath,
Connecting to the way your breath animates your body,
Your mind,
Every cell of your being.
As you follow your breath,
Feel that you're releasing any inner attitude of doing and entering into a state of pure being.
Just being with the breath,
Being with yourself.
As your body breathes,
You might like to explore placing your awareness on that space between inhale and exhale.
That space between exhale and inhale.
Explore these spaces between without feeling compelled to alter them in any way,
Just resting in what is.
Preparing to move awareness through the body.
As each point of the body is named,
Feel into it and visualize a point of light.
Paying attention to the point between the eyebrows,
Feeling this point,
Visualizing a point of light.
Pit of the throat.
Heart center.
Center of the right side of the chest.
Right shoulder.
Right elbow crease.
Right wrist.
Tip of the right thumb.
Tip of the right index finger.
Tip of the right middle finger.
Tip of the right ring finger.
Tip of the right little finger.
Right wrist.
Right elbow crease.
Right shoulder.
Center of the right side of the chest.
Heart center.
Center of the left side of the chest.
Left shoulder.
Left elbow crease.
Left wrist.
Tip of left thumb.
Tip of left index finger.
Tip of left middle finger.
Tip of left ring finger.
Tip of left little finger.
Left wrist.
Left elbow crease.
Left shoulder.
Center of the left side of the chest.
Heart center.
Navel.
Pubic bone.
Right hip point.
Right knee.
Right ankle.
Right big toe.
Right second toe.
Right third toe.
Right fourth toe.
Right little toe.
Right ankle.
Right knee.
Right hip point.
Pubic bone.
Left hip point.
Left knee.
Left ankle.
Left big toe.
Left second toe.
Left third toe.
Left fourth toe.
Left little toe.
Left ankle.
Left knee.
Left hip point.
Pubic bone.
Navel.
Heart center.
Pit of the throat.
Space between the eyebrows.
Space between the eyebrows.
Become aware of the sensation of breath.
What does it feel like to breathe?
Notice the breath as though noticing it for the very first time.
Just breathing with curiosity.
A sense of newness.
And begin to count the breath as it passes.
Counting backwards from the number 18.
Breathing in 18.
Breathing out 18.
Breathing in 17.
Breathing out 17.
Breathing out 17.
Breathing out 17.
Breathing out 17.
Let go of the count.
Let go of the breath too.
Really observe anything at all arriving in this moment.
Resting here and welcoming any sensations,
Any thoughts,
Any experiences that come.
Let go of the breath.
Let go of the breath.
Let go of the breath.
Let attention be drawn to the space of the mind.
Different images will be named.
As they are,
See if you can visualize each image,
Each experience clearly,
Connecting to a felt sense of it,
Using the imagination,
Or recalling from a memory.
Imagine standing beneath an ancient tree,
Kicking off your shoes and climbing the tree with bare feet.
Sitting on its branches.
Feeling hidden and safe.
Sitting in a shallow lake.
Feeling the sand between your toes.
The cool water lapping at your ankles,
Your shins.
See the sunlight reflected on the water.
The sun warming your skin.
Sitting by a bonfire in the forest.
Sitting by a bonfire.
Toasting marshmallows.
Toasting marshmallows on the fire.
Flying a kite in a wide open field.
Feel the kite catch the wind.
Flying a kite in a wide open field.
Let go of these images.
Reconnect to your breath.
Gradually begin to breathe more deeply,
Expanding your inhalation,
Extending your exhalation.
Start to reconnect to the sounds outside,
And as you hear them,
Begin to name them.
Articulate the source of the sounds.
Become fully aware of your surroundings,
Aware of where you are in space,
Visualizing the room around you and yourself within it.
Be aware of where you are in time,
Remembering the time of the day,
The day of the week.
Consciously reconnect to your body.
And as you deepen your breath,
Feel your breath activating your body.
Intentionally reconnect to all of your senses as though waking up for the very first time.
As you feel ready to do so,
Introduce movement,
Wiggling your toes,
Your fingers,
Noticing how you feel.
And you can continue to rest if you have the time to do so.
Otherwise,
Make your way back up to seated,
And take your time before opening your eyes.
Thank you so much for joining me.
I hope you feel rested,
And I hope you have a great rest of your day.
