I invite you to find a comfortable position,
Lying on your back,
Perhaps with some height or some pillows or a bolster underneath your knees,
Some padding under your head.
Be sure to cover your body as your body temperature will drop.
Making any additional adjustments so that your body,
Your mind and your soul can completely relax and be comfortable.
If you cannot lie on your back for any reason,
Just find another comfortable position where you're least likely to make any movements and can relax and be completely comfortable.
We're going to begin with the making some movements with our arms and our legs.
So bringing your arms over your head,
We're going to stretch the arms in opposite directions.
Stretching,
Stretching,
Arms and legs opposite direction and hold.
And again inhaling and stretching your arms and legs in opposite direction,
Stretching,
Stretching even more and then letting go.
Keeping the arms above the head,
We're going to do it one last time.
Stretch the arms and legs in opposite direction,
Hold,
Hold,
Stretch and then completely letting go.
Allowing the arms to come to the sides.
You may cover your arms if you wish.
Now keeping your eyes closed,
It's time to start quieting down the mind,
Finding stillness in your body.
Letting go of any thoughts,
Concerns,
Any tension,
Any overwhelmed worries and giving yourself fully back to yourself,
To your higher power,
Feeling completely supported and trusted and grounded against the earth.
Allow yourself as you softly connect with your breath to relax,
Trust and let go.
Breathing fully on your inhale and perhaps exhaling with a deep sigh.
And again,
Breathe in fully through your belly,
Through your chest,
Through the heart space and letting it go.
Feel a deeper sense of connection,
Contentment and peace in your heart,
In your body and in your mind.
Now bring this intention into your awareness.
I allow my body to create a profound healing shift right now.
Allow this intention to heal and shift whatever it is that you need in this moment.
I now allow my body,
My mind and my soul to have a profound healing shift now.
Now bring your attention towards your face and with your next exhalation just allow all expressions to drop away from your face.
Releasing the tiny muscles around your eyes and around your mouth.
Allowing the cheeks to softly soften towards the floor,
Towards your feet.
Noticing the tongue resting in your mouth,
The lower jaw just softly opening and closing.
The eyes just resting back into your head.
Allow the neck to be softened and relaxed against your pillow.
Simply be available to the range of sensations that you're feeling in your face and in your head.
Now just noticing the whole body,
Bringing the whole body into your awareness.
Dropping into a sense of your own bodily presence here and slowly allow yourself to descend down into the silence and the stillness beneath your mind and your thoughts.
Allowing all tension,
All holdings,
Any stress to be just simply carried away and released with each exhaling breath.
Allowing yourself to truly let go of whatever no longer serving you in the present.
Simply softening and releasing.
As we enter into this next phase of yoga nidra,
Remain as motionless as possible.
If you feel you need to make any movements or adjustments,
Just do that mindfully now so that you may return to stillness.
Resolve to stay awake and in touch with the sound of my voice.
Just allowing your body,
Mind and soul to respond to my words directly without thinking.
Allowing all thoughts,
All efforts to dissolve into the vast spaciousness of just being here now.
Enter into the state of complete non-doing.
Now simply become aware of the natural rising and falling of your belly and chest.
Being aware of your natural breath pattern without trying to change or control it.
Now follow my guidance as we begin the relaxation breath.
As you begin to breathe in,
Let's feel your belly,
Your lungs and your heart as if you were filling up a big beautiful red balloon.
As you breathe out,
Emptying your lungs from the top to the bottom.
Inhaling bottom to top.
Exhaling top to bottom.
Allowing your breath to be slow and steady here and really drawing your awareness to that soft rising and falling through your belly and your chest.
The rising and falling of your balloon expanding and contracting.
Allowing this beautiful feeling,
This flow of energy through your belly and your chest,
Through your breath to be connected.
Releasing all tensions or holdings as you exhale.
Creating no struggle around your breathing.
Just deepening through your breath.
See if you can allow your exhalations to be slightly longer than the inhalations.
Allowing the flow of your breath to be steady and uniformed.
Just bringing your undivided attention to the movement of your belly and your chest.
Your big red balloon.
As each breath in occurs,
Feeling every nerve and cell with pulsating,
Healing,
Shifting energy.
With each breath out,
Releasing all that no longer serves you in your mind,
Body and soul.
With each breath in,
Visualizing your body feeling renewed with new energy and healing light.
Now breathe normally and be still.
It's time to empty the body and your mind,
So that you can enter into deeper levels of stillness and silence.
As you're breathing,
Let all the tension simply melt and drain away.
Dissolving into the expanding energy field.
Allowing yourself to absolutely nothing from now on.
Releasing all efforts to make anything happen.
Now,
Following my guidance,
As we move through different parts of the body,
Just allow your attention to rest on each body part as I name it,
Without judgments or any comments.
So what you do,
Just visualize or notice the space above your head.
Noticing the top of your head.
Noticing the back of your head on the pillow.
Noticing your neck softly against your pillow.
The top of your shoulder blades on the ground.
The middle of your back.
The lower back.
Feeling your buttocks against the ground.
Feeling into your hamstrings,
The backs of the legs,
The backs of the knees,
And the calf muscles.
Noticing both heels on the ground.
The soles of your feet.
Noticing the tops of your feet.
Noticing both big toes,
Second toes,
Middle toes,
Fourth toes,
And middle toes.
Noticing the tops of the feet,
The ankles.
Connecting in with both shins,
Both knees.
Feeling into the tops of the thighs.
Feeling into your pelvis and your room space.
Taking a deep breath into the pelvis and into your room space.
The space of birth and creativity.
Connection to your divine feminine.
Noticing your navel.
Noticing your solar plexus at the bottom of your rib cage.
Your heart and chest area.
Noticing the period of the throat.
Noticing the right shoulder.
The right elbow.
The right wrist.
Feeling into the right thumb,
Index finger,
Middle finger,
Ring finger,
And little finger.
Noticing the palm of the hand and the back of the hand.
Noticing your right wrist,
Right elbow,
Right shoulder.
Coming back to the base of the throat and noticing the left shoulder,
The left elbow,
The left wrist,
And little finger.
Noticing the right shoulder,
The right elbow,
The right wrist.
Feeling into the left thumb,
Index finger,
Middle finger,
Ring finger,
And little finger.
The back of the hand.
Noticing your left wrist,
Left elbow,
Left shoulder.
Coming back to the base of the throat.
Noticing the front of the neck,
The jaw,
Your mouth,
Your nose,
Both cheekbones,
Both ears.
Softly noticing the eyes,
The eyebrows,
The forehead,
The forehead,
And the top of the head.
Just feeling into your whole body,
Resting,
Connected,
Safe and supported against the earth.
The whole body relaxed,
Healing and shifting.
The whole body in this vast,
Spacious awareness.
Now slowly bring your attention to a constricted,
Tight,
Or tense part of your body.
Know that you may not consciously recognize the cause of this tension,
This pain,
This holding,
But the inner intelligence of your body knows how to heal and resolve it.
So send your breath towards this area,
Giving it room to breathe,
Be free.
Giving it room to breathe,
Be free,
And be released.
Giving it room to move,
To dissolve,
To disperse.
The body is ready to release whatever it no longer needs.
Now sensing your body's healing energy streaming towards this area.
A white light or a color that comes to mind.
It's streaming like a big,
Beautiful light,
Golden sun towards this area,
Healing it,
Attracting it like a magnet.
Watching this part of your body returning to wholeness,
Vitality.
Surrounding it with this healing light and love.
With each breath out here,
Just feel that your body is more healed and more whole than ever before.
Knowing that any emotions,
Thoughts,
And fears that may have contributed to this imbalance has now been released and resolved.
Instead,
Now surrounding the body with unconditional love,
Peace,
And acceptance.
Knowing that any feelings,
Thoughts,
And fears that may have contributed to this imbalance and physical manifestation is just a very important messenger to you and your life.
And all that is necessary now is your willingness to be present,
To be still,
And to be filled with your unconditional love.
Now bring your awareness back into the center between your eyebrows and drop into the deepest levels of relaxation here.
Know that there's nothing to do or achieve,
That you have entered into the domain of healing power.
Now,
Know that your intention has been actualized and fulfilled with effortless ease.
And allow yourself to receive this intention as I repeat it.
Let your whole body listen to what I say.
I now allow my body and mind to feel into this profound healing shift.
I now allow my body and mind to feel into this profound healing shift.
I now allow my body and mind to feel into this profound healing shift.
I now allow my mind,
Body,
And soul to feel into this profound healing shift.
Feel this intention being carried to the deepest core of your being.
Know that your intention is being assimilated to all levels of your mind,
Body,
And soul.
It's being fully integrated,
Digested,
And actualized.
Bring your awareness back to the center between the eyebrows and feel into your whole body and all the energies from your meridians,
Your auras,
Your chakras,
Now being purified and balanced.
All your channels are fully open and your energy force is flowing freely so it may heal your body,
Relax your mind.
It's opening through your heart and bringing in a deep connection and peace to self.
Recognize that in this moment,
Your whole body has made a healing shift.
Allow yourself to connect back to trust and faith,
Knowing that you can release any need to be in control.
Feel totally unburdened and free now to move in life with effortless ease.
Now,
Begin to become aware of the gentle rising and falling of your breath.
Slowly start to feel yourself beginning to arise to the surface of consciousness.
Rising as if you're coming up from the depths of the deepest,
Vastest ocean.
Rising from the deepest,
Darkest,
Lightest connection with the ground.
Slowly feel yourself coming back into the physical body,
Starting to sense the body resting on the ground beneath you.
Slowly starting to connect back with your natural breath.
Now,
Begin to feel yourself coming back to the surface of consciousness.
Rising as if you're coming up from the deepest,
Lightest,
Lightest connection with the ground beneath you.
Slowly starting to connect back with your natural breath.
The gentle rising and falling of your belly and chest.
Knowing that you can stay lying on your back for as long as serves you,
And if you don't feel like moving,
Then just stay where you are.
There's no rush.
There's no movements.
You might like to just slowly start to wiggle your fingers and your toes.
As you're drawing your awareness back towards the body,
Just allow yourself to bring this intention back into your awareness again.
I now allow my body,
Mind,
And soul to feel into a profound healing shift right now.
I now allow my body,
Mind,
And soul to feel into a profound healing shift right now.
Knowing that whenever something in life triggers you,
That you can easily shift and heal whatever it is that you need in the moment.
As you slowly start to become aware of your body,
Bring a deep sense of inner peace,
Love,
And connection with you as you slowly come back into your environment.
So just slowly moving your fingers and your toes if you wish to slowly come out of the meditation.
Maybe making a few circles with the wrists and the ankles,
A couple in one direction and a couple in the other.
You may perhaps like to take your arms over your head once again and take a very deep nourishing stretch here.
Stretching from the tips of the toes all the way up to the tips of your fingers,
Nice deep long stretch.
And maybe just noticing how relaxed your body is feeling here.
And maybe how quiet your mind is.
Eventually you might like to hug your knees in towards your chest and just softly move from side to side through your lower back.
When you're ready you can roll to one side in a fetal position,
Feeling the comfort and support and protection of this shape for a couple of breaths.
When you're ready you might allow your hands to connect with the ground as they assist you up into a seated position.
Keeping your eyes closed for just a few more moments.
Placing one hand on your heart and one hand on your womb space and just taking three breaths here to connect back with yourself and the gentle healing shift that occurred right now.
And when you're ready you may like to open your eyes and come back into your world,
Coming back into your day.
Now just allow yourself to take five or ten minutes to come back into consciousness,
Full consciousness.
Not allowing yourself to rush straight back into work or into your family or into your day.
Just take five or ten minutes to just come back to self.
Maybe have some water or herbal tea.
You may even like to do some journaling about how you're feeling or what may have come up for you in your meditation.
Just be gentle and compassionate with yourself and have a fantastic day.
Namaste.
