Welcome to this Yoga Nidra meditation.
Yoga Nidra,
Also known as yogic sleep,
Is a deeply restorative practice.
It is a meditation and so much more.
An opportunity to journey through all five layers or koshas of your body.
As well as a time to plant seeds for your deepest dreams,
Your sen culpas.
To prepare for this meditation,
I invite you to find a very comfortable position laying down.
Maybe you put a bolster or pillow under your knees.
Perhaps you cover yourself with a blanket.
Having something supportive under the head and neck.
Or whatever else feels both cozy and comfortable for you.
Oftentimes in yoga nidra we will drift off and fall asleep and that's okay.
You'll still hear the words.
They'll still be planted deep into your subconscious.
So take a few moments now and find a very comfortable,
Supported position.
Laying on the ground.
And perhaps you grab an eye mask,
Something to cover your eyes so it becomes very dark.
Rest your eyes closed.
Take some long,
Deep breaths.
A sankalpa is a deep intention.
Something heartfelt,
Something true for each of us.
Before we dive into the five layers of the koshas,
Relaxing your physical body.
Your breath body your mind-body.
Your intuition body and your blessed body.
I'll first invite you to think about a Sankalpa for today.
It could be something as simple as,
I want to relax.
It could be something as complex as,
I want to show up briefly in my life.
Take some time.
Think about what's right for you right now.
Let your sankalpa form in both your mind and your heart.
State your Sankalpa to yourself.
Three times.
Slowly and clearly.
Let your body relax.
Feel the surface underneath you.
Supporting your muscles,
Your bones.
Feel the temperature around you.
Feel the close.
Any textures,
Sensations on your skin.
You start to develop this keen awareness.
Of your physical body.
You notice the energy.
The tingles in the fingers and the toes.
You notice not only the skin,
The outside,
But start to hear your own heartbeat.
You let your right leg relax.
And then your left leg.
Your sits bones and hips soften.
With each passing moment.
The muscles of the back.
Melt into the ground.
The belly and the chest expand and contract with each inhale.
And each exhale.
You become keenly aware of your right arm,
Your right shoulder and elbow.
You feel your right wrist and fingers relax.
You notice the energy in the left arm.
The back of the head is fully supported on the surface beneath you.
There's no effort in the neck.
There's no effort in the jaw.
There's a heaviness to your eyes that lets the light become less and less.
The darkness brings an ease that flows through the whole body.
You welcome in both this awareness of the physical body,
And this opportunity to let it soften.
There's no efforting here,
Just ease.
And as you rest your physical body,
You continually feel your heart beat.
All of the inner workings of your body.
Keeping you alive and comfortable in this moment.
You recognize that tingling sensations or energy.
Even tension may come up.
And as it does,
You can give it that breath.
Give it that time to melt.
To release the stress.
As your physical body rests further,
You start to go deeper inside of you.
Paying attention more to the breath.
The cool sensation of the inhale coming in the body.
The warmer sensation of the exhale as the air flows out.
You start to both listen to your breath and feel your breath moving through you.
You imagine the breath travels all the way down to the toes.
You imagine the breath flows all the way out to the fingers.
And the breath.
Become something both comfortable and deeper.
Your energy.
Your prana.
And becomes this beautiful rhythmic flow.
Just like waves coming in from the ocean.
And crashing on the shore.
Inhale,
The wave comes in.
Exhale,
The wave flows out.
The breath allows you to both slow down.
And travel deeper.
Into your body.
Into the layers of your soul.
And with the body.
Relax.
The breath rhythmically.
You have the opportunity to.
.
.
Turn your attention to your mind,
Your thoughts.
All of the emotions and feelings that we feel every day.
Happiness,
Sadness.
Joy.
Sorrow.
Love.
Hate.
Trust.
Apprehension.
Courage and fear.
All of these emotions are relevant to your human experience.
They are part of your mind,
Part of your world.
There's no judgment here.
Just an opportunity to witness.
This is a time to see your thoughts,
See your mind.
Without getting attached.
You become the silent observer.
Of what's going on inside of you.
And with each passing moment,
Of thought and emotion.
It's released.
It floats away.
Eventually working towards your mind being a clean slate.
An emptiness and an openness.
A weightlessness.
Of freedom from worry.
And in this place of stillness in your mind.
Of clear clarity.
You're allowed to go deeper,
Deeper into your subconscious.
A deeper connection to your inner knowings.
Your deep longings.
Your own wisdom and intuition.
And as you rest here,
You listen.
You listen to what your intuition has to share in this moment.
And as the insights come,
There's no labeling,
There's no filtering.
Just a receiving.
Just an openness.
And as your body relaxes.
You as you flow the rhythm.
Of your breath.
As your mind becomes free from the attachment of your thoughts And as you become Still enough.
To listen to your intuition.
Open enough.
To hear your own inner wisdom.
A sense of peace.
Enters into your body.
And your soul.
A sense of pure bliss.
Washes over you.
It gives you space to be all of the layers of you in this moment.
Without having to change or do anything.
It welcomes in the rest.
And end this state of pure bliss.
Of inner peace,
Of presence.
Your Sankalpa resurfaces.
Your heartfelt intention for this moment.
Comes back to your mind.
And back to your heart.
Repeating your sankalpa three times to yourself.
And feeling your sankalpa come true with me.
Certainty with conviction.
Once more,
The bliss washes over your body.
That pure joy from deep inside of you.
That inner peace.
You thank your intuition for the insights I provided you.
You let the thoughts come back into your mind.
Giving yourself the space to feel.
You take some deep breaths,
Letting new air enter the body.
Long inhales.
Long exhales.
And begin to wiggle your fingers and toes.
Perhaps taking a deep full body stretch.
Or rolling over to one side.
Coming back to your sankalpa.
Holding it in your mind.
Holding it in your heart.
The practice of yoga nidra.
Is now complete.
