Welcome to your Yoga Nidra meditation.
Today's meditation is all about making shifts and moving into new energy.
As we begin to deepen into this conscious relaxation practice,
We'll enter a liminal space,
The space between wakefulness and sleep.
To set up for your practice,
Find either a comfortable supported seat.
Lie down comfortably on your back.
During our practice of Yoga Nidra,
The body temperature will drop.
You might decide to wrap a blanket over your body to help comfort you as the body temperature decreases.
Before we begin,
Notice any areas of tension or holding in your body.
If any are present,
Take a deep breath into these spaces,
Feeling a soft expansion.
As you exhale,
See if you can feel a release,
Letting go.
Taking a few deep breaths here and as you begin to further deepening into your level of relaxation,
You might notice external stimuli striking your senses.
Perhaps you're drawn to sounds off in the distance or sounds nearby.
Maybe you're drawn to the feeling of the surface beneath you supporting your body.
Maybe you feel the touch of your clothing on your skin,
The coolness of the breath as you breathe in and its subtle warmth as you breathe out.
See if you can draw your awareness closer and closer to you,
Imagining yourself seated or lying in space,
Noticing any last lingering thoughts or even the feeling of your heart beating in your chest.
As we move into this meditation,
We'll begin by setting an intention.
Invite an intention in the form of a new energy or belief that you'd like to instill in your life.
Make this intention positive and presently stated.
Believe it as if it were already true and feel it in your body.
Use your imagination and repeat your mantra back to yourself silently three times now.
Also set the intention to remain awake yet relaxed and listening to the sound of my voice.
Let's move your awareness now around your body as I list a part of the body.
Mentally repeat this back to yourself while simultaneously bringing your awareness to that part of your body.
Your body is relaxed,
Your mind is moving.
Travel your awareness now to your right thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
The top of your right hand,
The palm of your hand,
Your right wrist.
Notice your right forearm,
Elbow,
Elbow crease,
Your upper arm,
Top of your right shoulder,
Back of your right shoulder,
Your right armpit.
Notice your right ribs and the space between each rib bone,
The length of your right waist,
Outer hip,
The top of your right thigh,
Back of your right thigh,
Your right thigh bone resting in between.
Notice your right knee and the back of your knee,
The right shin and calf,
Your right ankle,
Top of your right foot,
Your right heel and sole of the foot,
All five toes and the space between each toe.
Now travel your consciousness all the way back and over to your left thumb,
Your second finger,
Third finger,
Fourth finger,
Fifth finger,
The top of your left hand,
The palm of your hand,
Right wrist.
Notice your left forearm,
Elbow,
Elbow crease,
Your left upper arm,
Top of your shoulder,
Back of your shoulder,
Your left armpit.
Notice the left ribs and the space between each rib bone,
The length of your left waist,
Outer hip,
Top of your left thigh,
Back of your thigh,
The bone resting in between,
The top of your left knee,
The back of your knee,
The shin,
The calf,
Your left heel and ankle,
The top of your left foot,
The sole of your foot,
All five toes and the space between each toe.
Now let's move your awareness to the backside of your body.
Notice both sides of your buttocks releasing,
Your lower back,
Middle back,
Upper back,
The entire length of your spine and the space between your shoulder blades.
Be aware of the back of your neck,
The back of the head and skull,
The crown of your head,
The smooth muscle around your face,
Both eyebrows nestled above your eyes,
Eyeballs resting in the cradles of their sockets,
Eyelids blanketing over your gaze,
The bridge of your nose,
The tip of your nose,
Your cheekbones,
Ears,
Jaw released and relaxing,
Your upper lip,
Lower lip,
Both lips.
Notice the front of your neck,
Your throat softening and widening,
Both collar bones,
Chest,
Your heart and lungs resting in your chest,
Your belly and the organs inside the belly resting into the backside of your body.
Now notice your pelvis and the contents of your pelvis.
Notice the right side of your body now,
The left side of your body,
The front half of your body and the back half of your body.
Be aware of your full body resting in space,
Your full body resting in space.
Continue to listen to the sound of my voice guiding you.
Move your awareness now to your breath,
Deep breaths into the entire body,
Deep exhales into the space all around you.
As you continue to breathe,
Imagine a channel running along your spine as if it were an elevator.
Imagine it breathing in a golden light,
Feeling the light moving down towards your tailbone.
As you breathe out,
Imagine the golden light rising up this channel,
Up,
Up,
Up,
All the way to the crown of your head.
Inhaling the rich,
Nurturing,
Golden light down the spine.
Exhaling this beautiful light back up to the crown of your head.
Use your imagination to take a few more breaths here,
Feeling the warmth and light spreading further into the body with every breath.
Now continue to breathe,
But detach yourself from the awareness of your breath.
As you lie here in space,
Imagine a time where your thoughts felt heavy,
Heavy like an anchor holding you down to old emotional patterns,
Repetitive thoughts or beliefs.
Feel the heaviness in your entire body and notice any thoughts or emotions that might begin to bubble up accompanying this feeling.
Recreate the experience in your mind,
Feel it in your body,
Feel the heaviness.
Now let go of this memory or feeling and then remember a time where you felt light and free to explore or create.
A time that you felt inspired or full of joy.
This feeling might feel like the feeling of liberation from the burdens and heaviness of everyday life.
Visualize this moment.
Recreate the environment using your imagination.
Feel the lightness and freedom in your body and any thoughts or emotions that might accompany it.
Now let go and move your awareness through your forehead to the center of your mind.
Allow your mind to drift back to a specific moment in your past.
A time when you felt truly alive,
Vibrant and deeply connected to your surroundings.
Let the memory unfold before you like a vivid scene in a movie.
Feel the textures,
Notice the colors and listen to the sounds that surrounded you in this moment.
As you immerse yourself in this memory,
Feel too the emotions it evokes within you.
The joy,
The excitement,
The contentment.
Now use your imagination to visualize yourself stepping into that memory as if it were a doorway to another time.
As you do,
Sense the energy of that moment enveloping you,
Wrapping you in its warmth and positivity.
Let the emotions and sensations of that memory wash over you.
Feel it revitalizing your spirit.
Feel the resonance of that time,
Allowing it to remind you of your own resilience,
Passion and capability.
In this visualization,
You take a few deep breaths to fully absorb this rekindled energy.
Holding on to the essence of that memory,
Slowly travel your mind back to the sound of my voice.
As you follow my voice,
Bringing with you this newfound vitality,
Carrying it into each unfolding moment.
Carry with you the lessons,
The emotions and the renewed frame of thought from that memory as a guiding light,
Empowering you to navigate challenges and embrace life's ebbs and flows as opportunities.
Carrying with you this new fresh perspective and a heart full of inspiration.
Continue now to externalize your awareness,
Deepening into your breathing,
Noticing the feeling of your physical body lying in space.
And perhaps noticing the sounds or sensations present around you or within you.
Notice how you feel.
Do you feel more relaxed?
Is your heart beating slower?
Is your mind at ease?
Filled with this new energy.
All of these things are indications that you're healing.
You're healing your body with your mind.
Repeat your intention back to yourself three times now.
And when you're ready,
Gently blink open your gaze,
Allowing the action of seeing to happen again.
Seeing the world through your new eyes and a new lens.
Ready to step into what's next with a renewed energy.
Your Yoga Nidra practice is now complete.
Take your time gently waking up to this new moment.
