Welcome!
During today's abbreviated Yoga Nidra practice,
You'll be taken on a pleasant journey through layers of your consciousness to help facilitate relaxation on multiple levels of your being.
You'll return back to your day feeling calm yet refreshed and rejuvenated.
As I take you on this journey,
If you fall asleep,
No worries.
The part of your consciousness I'm speaking to is always listening.
To prepare,
Feel free to get into a comfortable position,
Whether it be lying down,
Sitting up,
Or reclining back.
Go ahead and do anything you need to get comfortable.
Close your eyes.
Take a comfortable breath in through your nose and exhale a sigh out your mouth.
Go ahead and do this one more time.
All you need to do during these next few minutes is listen to my voice.
There's no right or wrong here,
And there's nothing that's good or bad.
Everything is simply information passing through your mind and your body.
I invite you to welcome in,
Recognize,
And witness all experiences of today's meditation without attachment.
Take a moment now to breathe in and out through your nostrils at a comfortable pace.
Breathe in and out at your own pace.
Feel the air traveling from your nose down to your abdomen and back up again.
Notice the rhythm of your breathing.
Notice your body and mind are beginning to relax.
I invite you to take a moment and open up to broad awareness.
Welcome anything that comes into your field of awareness.
Recognize it for what it is.
And be the witness of how,
If at all,
It's affecting you in the present moment.
Remember it's all just information.
Nothing is good or bad.
Now's a perfect time to set your resolve,
Your purpose for taking this short meditation break.
It can be anything you feel that you need in this very moment.
Word it in the present tense as a positive statement of truth.
It may answer the question,
How do I want to feel after this meditation?
A couple examples of a positive statement of truth for your resolve might start out like,
I'm blessed with… or I have everything I need to… Go ahead and repeat your resolve silently three times and I'll give you a few moments.
I'd like you,
In your mind's eye,
To travel to a place that makes you feel really good.
A place where you feel totally comfortable being yourself without worry or judgment.
A place that makes you feel safe,
Secure,
And at peace.
This place can be real or one that you create.
This is your inner sanctum,
A place of refuge meant just for you.
What are some of the things that you see here?
Is it day or night?
Indoors or outdoors?
What colors are in this place?
How does it smell?
What types of sounds do you hear?
Are you alone or with other people or animals?
This is a special place for you to visit anytime you wish during this meditation and also during your waking day.
If at any point you don't feel comfortable with what's happening,
Simply use your senses to come back to your sanctuary.
I now invite you to become aware of your body lying down,
Sitting,
Or reclining on the surface beneath you.
Notice how your body feels on the surface.
As I bring you through awareness of different parts of your body,
All you need to do is listen to my voice.
Follow it through the awareness of parts of your body as you systematically relax.
Bring your awareness to the feeling of the top of your head.
You're noticing the feeling of the top of your head.
Notice the sensation of the front of your face,
Your eyes,
Ears,
Nose,
Cheeks,
Mouth,
Chin.
Bring your attention to your neck and shoulders,
Becoming aware of the sensations of your neck and shoulders.
Left arm,
Left wrist and hand,
Left hand thumb,
Second finger,
Third finger,
Fourth finger,
Pinky finger,
Right arm,
Right wrist and hand,
Right hand thumb,
Second finger,
Third finger,
Fourth finger,
Pinky finger.
As awareness,
Pay attention to the sensations of your torso,
The front of your torso,
Your collar bones,
Chest,
Abdomen,
Back of your torso,
Upper back and shoulder blades,
Midback and ribs,
Lower back and glute muscles.
Notice the sensations of both the front and back of your torso.
At this moment you're paying attention to the sensations of both the front and back of your torso simultaneously.
Feel the sensation of both your thighs,
Knees,
Lower legs,
Ankles,
Soles of your feet,
Tops of your feet.
Feel the sensation of your left big toe,
Second toe,
Third toe,
Fourth toe,
Pinky toe,
All five toes together.
Feel the sensation of your entire body from head to toes.
Notice the sensations of your whole entire body as you relax deeper and deeper.
Let's go back to your breath.
Bring your awareness back to your breath as it enters and exits your nostrils.
Inhale calmness.
Feel it disintegrate feelings of angst or frustration.
Exhale calmness out to the world.
Inhale confidence and satisfaction,
Feeling it melt away fear and anger.
Exhale confidence and satisfaction out to the world around you.
Inhale a sense of renewal,
Feeling it replace any sensations of burnout and fatigue.
Exhale a sense of renewed zest out to the world around you.
Watch and notice as the emotions of calmness,
Confidence,
Satisfaction,
And renewal penetrate your inner being.
Notice the renewed energy flowing through your body as you relax in quiet contemplation.
If you can remember your intention or resolve,
You're invited to repeat it now three times.
I'll give you a few moments.
You're welcome to revisit your sanctuary.
Use your senses to briefly revisit this place of refuge.
Because you took time to practice this meditation today,
You'll continue on with a felt sense of peace and calm with decisions you make.
You'll be slower to anger.
You'll pause to welcome,
Recognize,
And observe any feelings,
Thoughts,
Or emotions that rise up within you.
You'll respond rather than react to any conflicts or fears that may arise.
You'll carry on today with a sense of refreshed confidence,
Compassion,
Peace,
And calm.
And you'll spread this positivity to those around you by your rejuvenated demeanor.
In a moment,
I'll count down from five to one,
And our guided meditation journey will be over.
You'll be ready to continue on with your day in peace and calm.
Five,
Four,
Three,
Two,
One.
Take a moment to open your eyes.
Notice the sounds and the sights around you to anchor you back to the present moment.
Take a breath in through your nose and exhale an audible sigh out your mouth.
You're now ready to go back to your day.
Our meditation is over.
Thank you and I'll see you next time.
