Welcome to this Yoga Nidra meditation.
I invite you to find a comfortable position lying on your back,
Perhaps with a pillow under your head,
Maybe some pillows or a bolster under your knees,
Maybe a blanket if it is cool.
Your body temperature will drop,
So I definitely suggest a blanket,
And maybe even an eye pillow over your eyes.
So starting to close down the eyes,
Getting super comfortable,
And allow your attention to slowly start to draw more inwardly.
Bring your attention to your breath,
And allow yourself to feel the body begin to relax as each breath releases from the mouth.
As each exhale surrenders.
Breathing in and breathing out.
Breathing in fully,
And on your next exhalation,
Breathing out with a deep sigh.
And again,
Breathing in fully,
And exhale with a deep sigh.
Letting go even more.
Feel a deep sense of peace,
Contentment,
And surrendering into your heart as you breathe.
Now I invite you to bring in an intention for your Yoga Nidra meditation,
An intention about your life,
Something that you're desiring.
If you're unclear about your intention,
Just surrendering it out to the universe,
Knowing that whatever it is that you need will be heard.
And if you know your intention,
Repeating it to yourself now three times.
Now maintaining your inner stillness and awareness,
I want you to gently notice your hands and bring them together,
And begin to rub them together,
Creating some heat.
The palms of the hand rubbing together,
Creating some heat,
And then to the degree to which it feels comfortable,
I invite you to place your fingertips over your eyelids.
The entire surface of your palms now touching your face.
Feeling the palms connecting with the surface of your face.
And then I invite you to bring your fingertips and massaging up into the hairline.
Bringing the fingertips up and massaging through the forehead and into the hairline.
And then eventually moving your fingertips around to the temples,
Circulating the fingers at the temples,
Maybe three in one direction,
And three in the opposite direction.
And then moving down to the joints near the jaw,
Massaging near the jaw,
Near where the ears are,
And again maybe three massages in one direction,
And then three in the opposite direction.
Then moving your fingertips down the jaw to the chin and then back up to the outside of the jaw,
Moving up and down the chin.
Then massaging around the mouth,
Feeling the fingertips connecting with the orbits of the mouth.
And then massaging up to the edge of the nose and then up to the bridge of the nose and back down.
Massaging up to the nose and then around the orbits of the eyes,
Maybe three in one direction,
And then three in the opposite direction.
Then finding the fingers at the edge of the nose again and massaging along the cheekbones,
Under the eyes,
Out to the ears and then back to the nose.
Eventually allowing your fingers to end near the ears and then massaging over the ears,
Over the earlobes,
Up to the tops of the ears.
Massaging then perhaps down the neck,
The back of the neck,
A couple of times and then even maybe squeezing over the shoulders.
And then once again placing the palms of your hands,
The fingertips on the eyelids,
Over the face and dropping all expression from the face now.
Taking a deep breath in and letting go even deeper.
Taking another deep breath in and fully surrendering out.
Release your arms to your sides.
You may cover your arms and place the eye pillow back over your eyes if you wish.
And just feel the impact of massaging through the face now flooding through your entire body.
Bathing yourself in these sensations.
As we enter into this next phase of Yoga Nidra,
Remain as motionless as possible.
If you need to move or make any adjustments,
Do so mindfully now and return to stillness as soon as you're able.
Resolve to remain awake and staying in touch with the sound of my voice.
Allowing your entire body to respond to my words directly but non-mentally.
Allowing all disturbances externally or internally to draw you more deeply within.
In Yoga Nidra you enter into the subconscious energy field.
Allow your mind to melt and merge into your energy body so that you may go beyond the boundaries of your body and your mind.
Now shift from thinking and doing to feeling and being.
Do absolutely nothing from now on.
Simply relax.
Drop into the deepest states of tranquility,
Peace and contentment now in the centre between your eyebrows.
Know that now you are directly communicating with your energy body.
Now directing your attention towards your breath.
Creating no struggle around your breathing.
And you're allowing the breath to release all tensions as you exhale.
Slowly deepening the inhalations and the exhalations.
Letting your breath flow in a steady,
Uniformed and unbroken stream.
Continuing like this until asked to stop.
Let your attention be totally connected to your breath as it flows in and out.
Bring all of your attention to the expansion and contraction of your abdomen as you breathe in deeply and breathe out.
With each exhalation,
Releasing all tension held in your body,
Know that it's time now to fully surrender.
Breathing out all holdings everywhere.
And using your breath to progressively enter a deeper level of stillness and silence.
Now we will continue to breathe deeply for 10 more breaths.
And we're going to count them like this.
10,
I am breathing in.
10,
I am breathing out.
9,
I am breathing in.
9,
I am breathing out.
8,
I am breathing in.
8,
I am breathing out.
7,
I am breathing in.
7,
I am breathing out.
6 I am breathing in 6 I am breathing out 5 I am breathing in 5 I am breathing out Now breathing from 5 to 1 on your own being absorbed by the sound of your breath here and if you please count that's okay just start back at 10 allow yourself to be more relaxed and peaceful with each breath now stop counting and allow your breath to return to normal feel the energetic impacts of your breath now pulsating through your body your attention allows the energy in your body to grow and expand now just experience it energy follows attention let your mind melt and merge into the river of the energy now flowing gently and naturally through your body now drop into the silent space where all doing stops allow yourself to enter into an effortless state of being now following my guidance and as we move our attention through different parts of the body allow your attention to rest on each body part as I name it without judgements or comments now bring your total undivided attention to the centre between the eyebrows or the third finger bringing your awareness to the pit of the throat to the right shoulder to the right elbow to the right wrist noticing the right thumb index finger middle finger ring finger and little finger noticing the palm of the right hand and the back of the right hand noticing the right wrist elbow and shoulder coming back to the pit of the throat noticing the left shoulder the left elbow the left wrist noticing the left thumb index finger middle finger ring finger and little finger noticing the palm of the left hand and the back of the left hand noticing the left wrist elbow shoulder coming back to the pit of the throat noticing the middle of the chest the right nipple and coming back to the middle of the chest noticing the left nipple the middle of the chest noticing the navel noticing the middle of the pubic bone drawing your awareness now to the right hip the right knee the right ankle the right big toe second toe third toe fourth toe and fifth toe noticing the top of the right foot the sole of the right foot noticing the right ankle the right knee and the right hip noticing the middle of the pubic bone the left hip the left knee the left ankle noticing the left big toe second toe third toe fourth toe and fifth toe noticing the top of the left foot and the sole of the left foot noticing the left ankle the left knee the left hip coming back to the middle of the pubic bone noticing the navel the middle of the chest the pit of the throat and back to the eyebrow centre of the third eye gathering your attention now at the centre between the eyebrows and let all non-doing presence feel this area of your mind fully manifest into the centre between the eyebrows observe the vast stillness and silence here resting in the stillness and allowing whatever comes into your field of awareness to be present witnessing it as if you're floating in the sky now resting into this consciousness and allow yourself to receive the following images and experiences as I name them judging nothing remaining open and present to all that now passes through your field of awareness now I invite you to visualise a star in the sky a beautiful red rose the sunset on the ocean butterflies in the sky the flame of a candle rain on the roof sunset on the desert and then coming back to your breath noticing the ebbs and flows of your breath being totally present and completely absorbing all that pass through your awareness now once again bring your attention back to the centre between your eyebrows and drop into the deepest levels of relaxation here there remains nothing to do or achieve you have entered the domain of grace allow yourself to feel it experience it and be it now bring your intention into your awareness and repeat it once again to yourself again allowing your intention to go to the deepest levels of recognition knowing that your higher self and the universe honours,
Accepts and respects your intention have faith and trust that it is being heard and being acted upon by a higher power and the source within you now open all channels and allow the life force to flow freely healing your body and calming your mind opening your heart so that you may feel content know that the more often you go to your source the easier it will be to return and the longer you can stay here knowing that there's the presence of your own spiritual guides now surrounding and blessing you allow yourself to accept their blessings and grace embodying it and spreading it everywhere you go knowing that in this sacred moment your whole being has made a major shift in perspective establishing yourself in total trust and faith that remains free from needing to be in control returning to the centre between the eyebrows where all the energies from your energy bodies the meridians and the auras are now deeply unified,
Integrated,
Working harmoniously and in balance establishing a whole new relationship now with your reality regardless of how it begins to show up in your life now if there's an area in your being that needs healing whether it's physically,
Mentally or emotionally allowing your light and love to flow into this area now now begin to slowly become aware of the rising and falling of your breath slowly feel yourself beginning to arise to the surface of awareness slowly arising as if you're arising from the depths of the deepest,
Vastest and bluest ocean starting to sense your body resting on the ground and on the floor maybe starting to notice your breath and the quality of the air as you breathe in and out gradually you might start to begin to move making small movements with your fingers and toes but taking your time there is no hurry bring your intention once again into your awareness and repeating it to yourself once again three times every time you find yourself being triggered or reacting know that you are empowered to replace it with this intention gradually beginning to move a little more maybe some circles with the wrists and the ankles and starting to awaken the physical body regardless of what you consciously recognise that has or has not changed just know that something deep within has shifted to connect you with your intention today as you become aware of the body bring a deep sense of peace,
Love and contentment with you as you slowly awaken back into the physical body so slowly starting to make more movements with your fingers and your toes and as you're doing this just notice how relaxed the body is and perhaps how silent the mind is maybe bringing your hands over your head and taking the deepest,
Longest stretch you've taken today finding stillness and perhaps being grateful for this practice eventually bending your knees into your chest and maybe rocking from side to side here through the lower back giving yourself a loving hug for being here,
For making the time eventually rolling to one side and taking two or three breaths in the comfort of this shape eventually allowing your hands to connect with the ground and allowing yourself to support yourself to be lifted to a seated position through your hands keeping your eyes closed and staying in this inner experience for just a few more moments softly connecting back with your breath and just drawing your intention once again into your awareness bringing your hands to prayer position at the heart space bowing your head towards your hands,
Towards your body and just taking a moment of gratitude for allowing the time and space to reconnect,
To reset and refuel and to each other we will say Namaste really drawing up your head when you're ready and also opening the eyes when you are called to do so just know that you might be a little sleepy or a little more recharged or just need 10 minutes to come back into the physical so be very kind and gentle with yourself right now also know that your loved ones may not feel as blissful or content or relaxed as you do so maybe just take a little while to be with yourself drink some water and have a fabulous day sending light and love always Ciao for me.
