Hello dear one,
Welcome to your yoga nidra meditation.
Just a little time and space just to be exactly as you are,
Where you are,
However you would like to be is fine.
Any position,
Any place,
Here or in your mind,
All of you is welcome.
Know that there is nothing that you need to do.
This is time and space to receive,
To receive something,
Maybe.
Perhaps just to receive the spacious nothingness of time just to be.
And as you settle down into your body,
The invitation is to take a few deeper breaths.
And if it happens quite naturally,
You could invite a little hum to trail out on your exhales.
However soft or loud you like.
Blanketing yourself with these sound vibrations of your own voice,
As many as you please.
And then letting the breath go.
You let even your breath be.
The invitation is to become gently aware of how you're feeling.
Giving any emotion or sensation full permission to be here.
Giving any emotion or sensation full permission to take up as much space as it would like to.
Maybe you'll take up all the space in the room or in the place that you find yourself.
Much space that these emotions like to take.
Becoming aware of those more obvious emotions and feelings.
But also the ones that are a little quieter,
Subtler.
The ones perhaps underneath the surface.
Those can be welcomed too.
You become like a garden where everything is welcome.
Any type of tree or flower,
Plant,
Grass,
Even insects.
Everything and everyone is welcome in your garden.
And how can that be?
Well the earth nourishes all life.
All life that is present within and around your body.
How might it be to receive that loving affirmation direct from the earth beneath.
As if you could soak in this affirmation.
Like plant roots soaking in her her nutrient rich soils and waters.
Minerals receiving this loving affirmation for all that is present.
For everything that you feel.
And how is it to lovingly affirm without having to do or to change or to condemn?
How is it to affirm?
To be affirmed?
Like a loving hand at your back feeling that loving affirmation as warmth that travels in,
Touches the back of your heart and down along your spine,
Across your back,
On both sides,
All the way to the tip of your tailbone and the two buttocks.
Left and right.
A loving warmth traveling down through the backs of your thighs,
Knees,
Calf muscles,
Heels.
Resting in warmth.
From your heels all the way back up through legs and spine back to your heart.
And this warmth could pour out and through and across the shoulder blades and the upper arms,
Elbows,
Forearms,
Wrists and backs of hands.
Held,
Embraced in this warmth from hands to heart,
Heart center.
From heart this warmth travels up the back of your neck and head.
The back of the top of your head.
The very top of your head.
And it shines down embracing the whole of your face.
Every curve and every place on this face.
This warmth could even shine inside,
Filling the spaces of the nose and the ears,
The mouth.
Warmth touching the throat,
Settling in the throat.
How is it to receive softness here?
Warmth down over the breastbone,
Down over the belly,
The mound of pubic bones.
Your whole body embraced in this warm and loving affirmation.
Like a yes for all of you.
Everything gets to be fed.
Everything gets to be witnessed.
Everything gets to be heard and held.
And here you are held between the earth beneath,
The skies and the stars above,
The whole of the cosmos,
The whole of this earth.
You right in the center.
And how is it to know that the earth and the cosmos,
They hear your song.
Your song is known even as you are silent.
How is that to be heard and held in your silence?
In your silence,
Hearing all of the sounds within you,
Hearing yourself.
What might you hear if you hold a little space to listen,
To simply listen?
Perhaps settling deep inside your heart,
Listening,
Feeling,
Listening through feeling.
Feeling the sounds,
All of the sounds within you,
The sounds around you.
Perhaps the sound of your own breath as it comes in and goes out.
And goes out.
Thus this practice gradually draws toward a close.
Just soaking in this moment here,
Experiencing being the calmness of a lake on a windless day.
And let that inner stillness remain even as you begin to wiggle and breathe yourself awake.
Perhaps taking a few deeper cleansing breaths,
Lifting your heart towards the sky and letting the energy of the heart cascade like water down a mountain from your heart through your arms and hands.
From your heart down over your belly and toes.
From your heart up into your face.
Maybe wiggling the tongue in the mouth.
And moving just at your own pace.
All of you is welcome even here and now.
Thank you for wisely choosing to rest deeply within yourself.
Thank you for listening.
The practice of yoga nidra meditation is now complete.
Jai Ma.
Wherever you go,
Go well.
