Hi there,
Today's meditation is an abbreviated yoga nidra practice to help facilitate a felt sense of motivation and confidence.
Go ahead and lie down or recline in a comfortable position.
Do anything you need to get as comfortable as possible.
Now close your eyes.
Take a deep breath in from the bottoms of your feet up to your heart center.
And exhale a good sigh out your mouth to help your mind and body prepare for relaxation.
Go ahead and open up to a broad awareness of whatever comes into your field of attention as you rest here on the surface beneath you.
Really notice whatever floats into and out of your awareness.
Now you're invited to let that fade into the distance as you pay attention to your breath.
Feeling and exhaling through your nose.
The feeling of the air as it passes by your nostrils.
The feeling of your breath as it travels down your windpipe to your lungs and back up again.
Let's set your intention for today's meditation.
Your Sin Kalpa.
You're invited to use my intention if you'd like or you can use one of your own.
If you'd like,
You can repeat today's intention with me silently three times.
I am on the road to increased confidence and motivation.
I already have it within me.
I am on the road to increased confidence and motivation.
I already have it within me.
I am on the road to increased confidence and motivation.
I already have it within me.
Let's begin by relaxing our bodies from head to toes.
Feel your body as it rests on the surface beneath you.
Feel each part of your body relaxing deeper and deeper as we go through them together.
Begin by bringing attention to your face and your scalp.
Your eyes and the muscles surrounding them.
Your temples and ears.
Jaw and lips.
Back of your head.
The base of your head.
Your entire face,
Scalp,
And head.
Systematically relaxing.
Your neck,
Front and back.
Left shoulder.
Arm.
Wrist.
Palm of hand.
Left hand thumb.
Fingers of the left hand.
Left side of your chest.
Rib cage.
Left side of your pelvis on the front.
Front of left thigh.
Front of knee and lower leg.
Ankle.
Top and sole of foot.
Left big toe.
Toes of left foot.
Big toe.
Top and sole of foot.
Ankle.
Back of lower leg and knee.
Back of left thigh.
Right side of your pelvis on the back.
Center of your chest.
Right side of your chest.
Right shoulder.
Right arm.
Right arm.
Wrist.
Palm of right hand.
Right hand thumb.
Fingers of the right hand.
Right side of your chest.
Rib cage.
Right side of your pelvis on the front.
Front of right thigh.
Front of right knee and lower leg.
Ankle.
Top and sole of foot.
Right big toe.
Toes of right foot.
Big toe.
Top and sole of foot.
Ankle.
Back of lower leg and knee.
Back of right thigh.
Right side of pelvis on the back.
Feel the sensations of the back of your torso.
Upper back and shoulder blades.
Mid back and ribs.
Low back and sacrum.
Feel the sensations of your entire body as a whole.
Your whole entire body resting comfortably in a deep state of relaxation.
Bring your awareness back to your breath.
Feel the temperature of the air as it slides past your nostrils.
With each inhale,
Notice your body expanding with your breath.
With each exhale,
Notice your body coming back to your center,
Your core.
Feel your energy,
The space inside you,
As you comfortably breathe in and out.
Feel into the energy outside your body.
Feel into the space in front of you.
Feel into the space behind you.
Feel into the space above you.
Feel into the space below you.
Feel into the space to your left.
Feel into the space to your right.
As pure beingness,
Feel into the space all around you.
Now feel into the space within you.
Feel the space within you and all around you simultaneously.
Feel resting in awareness of the space and the energy within and all around you.
In your mind's eye,
Visualize yourself standing in a place that you feel totally at ease,
A place where you feel calm,
Safe,
And secure.
Use your senses of sight,
Sound,
Smell,
And physical sensation to transport yourself to this place in the present moment.
As you stand in this place of safety and security,
Notice a blank movie screen that appears in front of you.
As you stand there in front of this screen,
Become aware of a short phrase of encouragement as it fades into your sight and remains there.
A positive statement of encouragement that describes a quality that you already possess but perhaps haven't been aware of before this moment.
As you stand here in the safety of this place and absorb the feeling of these words,
You begin to realize your true potential and all the good that you can do.
You're invited to bring your awareness back to your breath.
Re-visit your positive energy,
The space all around you and within you.
Repeat with me our intention for today as you absorb the truth of it.
I am on the road to increased confidence and motivation.
I already have it within me.
I am on the road to increased confidence and motivation.
I already have it within me.
I am on the road to increased confidence and motivation.
I already have it within me.
Going forward,
When anxieties creep up and you feel that you're losing confidence and motivation,
You'll take a deep breath and use broad awareness to bring you back to the present moment.
You'll stop and take a moment to feel into the spaces around you and within you to facilitate a sense of security.
And if needed,
You'll transport yourself to a place in your mind's eye that makes you feel safe,
Secure,
And at ease,
Visualizing that positive phrase of encouragement.
And remember that you're so much larger than whatever it is that's seemingly holding you back.
You have the confidence and motivation to move in a forward direction.
Each step is a forward step,
No matter the size.
In a moment,
I'll count down from five to one and our meditation will be over.
Five,
Four,
Three,
Two,
One.
Stretch out your arms and legs.
Take a deep breath in.
Sigh out your mouth.
Open your eyes and ground yourself into the present moment before continuing on with your day.
I thank you for spending this time with me.
Our meditation is over.
I'll see you next time.
