Welcome to this Yoga Nidra meditation.
My name is Jeremiah,
And the intention of this practice is to trust what remains.
Yoganidra is a yoga sleep.
And this practice can support you in the morning,
Midday.
Or to help ease into rest in the evening time.
Wherever you are.
Give yourself permission to settle into stillness.
Allow the body to fully arrive here.
Taking any final movements that you need.
Adjusting your seat to your blanket.
Soften the jaw.
Let the shoulders release their effort.
And once you feel ready.
Allow the eyes to gently close.
Begin by simply noticing the contact points between your body and the surface beneath you.
The weight of the heels The calves.
The hips.
The upper back.
The arms.
The back of the head.
There is nowhere you need to go.
Nothing to solve.
Nothing to become in this moment.
This practice is not about performance.
Is about remembering.
And take a slow inhale through the nose.
And a long exhale out of the mouth.
Again,
Breathing in.
And breathing out.
One more time,
Allowing the exhale to signal to the nervous system that for now,
You are safe.
Begin to notice the natural rhythm of your breath without changing it.
Just witnessing.
Witnessing the body breathing itself.
Now bring your awareness to your sankalpa.
Your heartfelt intention for this practice.
Not a goal.
Not a demand.
But a truth your soul already recognizes.
It's a quiet knowing.
Perhaps it sounds like I trust myself.
I am held.
I am enough.
I belong here.
I can soften.
I choose peace.
I trust life.
Or maybe your intention has its own language.
Take a moment now and silently repeat your sankalpa three times with clarity and sincerity.
Feel your intention landing,
Not only in the mind.
But in the body.
At any point in this meditation,
Come back to the intention,
Your sankalpa.
Whenever it feels aligned.
Now begin to create your inner resource.
This is a place,
A memory,
An environment,
Or just a felt sense of where you're experiencing deep safety and ease.
This can be somewhere real.
It can also be imagined.
Perhaps it's a beach at sunset.
Of forest.
A mountain cabin.
A room filled with candlelight.
A hammock in the warm air.
A childhood memory.
A place beside someone who made you feel deeply seen and loved.
There is no wrong answer.
And within your inner resource,
Begin to notice the details.
The colors.
The temperature.
The textures.
The sounds.
Notice what your body feels like here.
Supported.
Welcomed.
Protected.
You do not need to earn your way into this space.
You belonged here.
And notice if there's a color associated with this place or a texture.
Or a sensation.
Allow your nervous system to memorize this resource.
This is always available to you now.
Throughout this practice.
In the moments to come.
And begin to shift your awareness to the heart.
Beginning to create a heartfelt desire.
Deepening into that awareness of what you truly desire in your life.
This can be for someone.
Something.
A hope.
Prayer.
Deep within the heart.
Visualizing this desire coming to fruition for you.
Allowing it to be felt as real.
And notice what you witness happening within the heart center.
Notice any sensations happening in the body.
Any feelings?
And the emotions.
This is always available to you.
Allowing it to be real.
And genuinely about you.
Allowing for a deep inhale to enter through the nose,
Aligning with your intention,
Your inner resource,
And your heartfelt desire.
And then exhale,
Softly and gently letting them go,
Coming back to them at any point in this practice.
Now we begin rotating awareness throughout the body.
There's no need to move.
No need to visualize perfectly.
Simply feel.
And where your awareness goes,
Your energy flows.
So bringing your awareness towards the right hand.
The thumb.
Index finger.
Middle finger.
Ring finger.
And right pinky finger.
The palm of the hand.
The back of the right hand.
The wrist.
Forearm.
Elbow.
Upper arm.
Right shoulder.
Right waist.
Right hip.
Right knee.
Shin.
Care.
Ankle.
And sole of the right foot.
On top of the foot.
The right big toe.
Second toe.
Third toe.
Fourth toe.
Confess,
Tom.
Inhaling through the nose,
Bringing your awareness from the right hand to the right foot.
And as you exhale,
Release.
Let it go.
Bringing your awareness to the left hand.
Index finger.
Metal finger.
Ring finger.
Pinky finger.
And palm of the left hand.
Back of the hand.
Forearm.
Left elbow.
Upper arm.
Shoulder.
Left waist.
Left hip.
Shin.
Left ankle.
Solve the left foot.
On top of the fruit.
Left big toe.
Second tone.
Third term.
Fourth toe.
Fifth toe.
Inhaling,
Bringing your awareness from the left hand to the left foot.
And exhale,
Release.
Let it go.
Bring awareness to the back body.
Back of the head.
Shoulder blades.
It's fine.
Lower back.
Hips.
Breathe into the entire back body.
And exhale,
Gently release.
Let it go.
Bring awareness to the front body.
For him.
Ours.
Cheeks.
Ciao.
Badly.
Tell this.
Inhaling into your entire front body.
And exhale,
Gently release,
Letting it go.
Inhale in and bring awareness to your entire physical body.
And exhale,
Release.
Allowing the entire body to breathe.
Now begin noticing the breath more clearly.
Without forcing.
Feel the inhale rising.
Feel the exhale softening.
Notice the coolness of the inhale in through the nose and the warmth of the exhale leaving through the nose or through the mouth.
Imagine the breath moving like waves.
In.
And down.
Arriving.
And receiving.
You may begin counting the breath backwards from 11 to 1.
11 on the inhale.
11 on the exhale.
10 on the inhale.
And 10 on the XO.
Moving through 9,
Through 8,
Through 7,
Through 6,
Through 5,
Through 4,
Through 3,
Through 2,
Down to 1.
Continuing silently in your own pace,
Your own rhythm.
And if the mind wanders,
That is okay.
Just gently return.
No judgment.
And at any point in this meditation,
You become distracted.
Where the mind continues to wander.
Gently bring yourself back to your intention,
Your sankalpa.
Welcome back to your inner resource.
Welcome back to your heartfelt desire.
Come back to the breath.
Or simply just come back to the sound of my voice.
If you notice you're drifting.
Coming deeper into a sleep state.
There's nothing to fight.
There's nothing to force.
Just simply allow.
Invited a deep breath in through the nose.
And a very grounding exhale,
Sigh through the mouth.
We welcome the balance of opposites.
Not to choose one over the other.
But to recognize your capacity to hold both.
Feel the body becoming heavy.
Dance.
We did.
Grounded.
As though gravity has increased.
Heavy arms.
Heavy legs.
Heavy torso.
Now feel the body becoming very light.
The body becoming spacious.
Weight less.
Almost floating.
Light arms.
Like legs.
Light torso.
Finding the balance between heavy and light.
And light.
That space in between.
Breathe into the balance of heavy and light.
And breathe out,
Releasing it.
Letting it go.
And now imagine warmth.
Sunlight on the skin.
Heat moving through the body.
Or in the chest.
Warmth in the hands.
Feel into the sensation of warmth through your entire body.
And now imagine coolness.
A breeze across the skin.
Cool evening there.
A fresh mountain wind.
Coolness in the chest.
Coolness in the hands.
Feel into the sensation of coolness throughout the entire body.
And bring to awareness the balance between warmth and cool.
Finding the intersection of both.
Inhale into that space.
And as you exhale.
Letting it go.
Returning back to yourself.
Now invite the feeling of joy.
Perhaps a memory.
Allah.
A moment of connection.
A loved one smiling.
Feeling into a full embrace.
Feel joy throughout the entire body.
Breathe in,
Feeling joy through your entire body.
And as you exhale,
Softly release.
Now invite the sensation of unease.
Without being consumed by it.
Just simply witnessing.
The tightening.
The anticipation.
Attention.
Notice that the awareness itself remains untouched.
Breathe into the sensation of unease.
And breathe out.
Letting the unease go.
And bring your awareness to the space between joy and unease.
Embracing on the inhale.
As you exhale,
Let it go.
Finding that space between.
Both can exist.
Both can move through.
And you are still here.
And coming back to your intention.
Material resource.
Your heartfelt desire.
Your breath.
Or simply the sound of my voice.
Breathing in through the nose.
And a gentle sigh through the mouth.
Now imagine yourself walking through a quiet theater.
It's nighttime.
You walk slowly towards the entrance.
The doors open effortlessly.
Inside everything feels calm.
Still.
You realize the entire theater is empty.
Not abandoned.
Not lonely.
Just peaceful.
Intentional.
You walk down the aisle.
And choose a seat.
The seat supports you completely.
You settle in.
The lights in the theater begin to dim.
The screen in front of you remains dark for a moment.
And slowly,
A soft white light appears.
At first it's blurry and out of focus.
And gradually a single word begins to emerge.
You do not force it.
You allow it to reveal itself.
Perhaps the word is trust.
Peace.
Belonging.
Freedom.
Forgiveness.
Or another word entirely.
See your word becoming clearer and clearer.
Notice the size of the word.
Any colors.
Any details of its shape or font.
And notice how your body responds to this word.
Allow the word to imprint itself gently into your awareness.
I'm going to slow inhale to enter through the nose.
And a gentle sigh exhale through the mouth.
Now allow images to arise and dissolve naturally.
A red balloon drifting into the sky.
A sandcastle near the ocean.
An unopened envelope.
Pouring rain on the window.
A hug from someone you love deeply.
Your feet stepping into the ocean for the first time.
Driving down an open road with the warm wind moving through your hair.
A candle flickering in the darkness.
Clouds moving across the sky.
A child laughing.
A bird soaring overhead.
A doorway opening.
The smell of rain on the earth.
A mountain path.
The moon reflecting on water.
The most beautiful sunrise.
Each of these images arriving.
And leaving.
No need to hold on to anything.
Simply witnessing.
Like clouds moving through our awareness.
Thoughts arise.
Feelings arise.
Memories arise.
And they pass.
Notice the awareness.
That remains.
Untouched.
Coming back to the sound of my voice.
Coming back to the sound of my voice.
Gently returning to your heartfelt desire.
Fueling into that unconditional love and desire that you have for someone.
Something.
Gently returning to your inner resource,
Your safe place.
And notice what feels different now.
Notice the breath.
Notice the body.
Notice the quality of your mind.
Rest here for a few moments.
Now return once more to your sankalpa,
Your intention for the practice.
Repeating it silently to yourself three more times,
Not from force.
For some remembrance.
Now begin gently returning awareness to the physical body.
Feel the breath again.
Feel the contact with the surface beneath you.
And notice the room around you.
Begin a soft reverse scan through the body.
Legs.
Hips.
Chest.
Hands.
Arms.
Shoulders.
Face.
Top of the head.
Bringing the whole body together.
Taking a deeper inhale.
We're gonna slow exhale.
And perhaps small movements begin returning to the fingers and the toes.
Maybe rolling the wrists or the ankles gently.
And when you feel ready.
Slowly transitioning to one side of the body,
The right.
We're going to live.
And rest here for a moment.
There is no rush.
And eventually,
Carefully.
Making your way back up to a comfortable seated position if you feel cold.
Keeping the eyes soft.
Closed,
Whatever feels supportive for you.
Notice what is here now.
Not trying to hold on to the experience.
Not trying to analyze it.
Just simply noticing.
Take one final breath together as you inhale.
And exhale fully.
And when you're ready,
Gently blink the eyes open.
Take your time returning.
There is no need to rush back into movement,
Conversation,
Or even thought.
Allow yourself a few moments simply to integrate.
Just notice how the body feels.
Notice the breath.
Notice the quality of your awareness now compared to when you first arrived here.
And remember.
Nothing needs to be fixed today.
Only witnessed.
May you carry this sense of awareness.
Softness,
Trust.
With you the rest of your day.
Your evening.
In your life.
Thank you for meditating with me,
My friend.
