Welcome to this guided rest yoga nidra meditation.
There is nothing for you to do except follow the guidance of my voice and release the need to do anything.
This meditation is best practiced in a resting position lying down so please make your way to the ground couch or bed and get into a comfortable position using cushions blankets or pillows as needed.
I invite you to remain awake and aware and still your body but should you need to make any further adjustments during the practice please do so at any time.
Before we begin this meditation I invite you to set a sankalpa or intention for your practice.
Something short perhaps just a few words or an affirmation.
Your intention should be stated in the present tense and should be something heartfelt and meaningful.
Once you have your sankalpa repeat it silently to yourself three times.
Let's begin.
I don't need you to move just simply relax and listen to the sound of my voice and my instructions.
Begin by sensing into your mouth.
Notice the roof of your mouth,
Your palate,
The walls inside your mouth,
Your tongue.
Notice your teeth.
Now notice your lips,
Your chin.
Notice your ears,
Your nose,
Your eyes.
Notice the top of your head.
Now notice your neck,
Your arms,
Your hands,
Your fingers.
Notice your chest and your belly and finally notice your lower back and hips,
Your legs,
Feet and toes.
Now I invite you to become aware of your breath without trying to change it.
Bring your awareness to your breath as you feel it in your belly.
What does it feel like to breathe in and out of your belly only?
As you breathe I'll begin to count down from 27,
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Now bring your awareness to your breath and how you sense it in your heart.
How does it feel to breathe in and out of your heart and your chest only?
Can you connect with your heartbeat?
And as you do I'll begin to count back from 27,
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Bring your awareness to your breath and how it feels in your throat.
What does it feel like to take a breath in and out and you feel the air traveling down your throat and your neck?
What sensations do you feel?
And as you connect with these I'll begin to count back from 27,
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Now notice and bring awareness to how you sense the breath as it comes in and out of your nostrils.
What does it feel like to breathe in and out of your nose only?
What sensations do you feel?
And as you connect and sense those I'll count back from 27,
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Now we are going to welcome any and all sensations into our body by bringing our attention and awareness to opposites.
We'll begin by focusing solely on the left side of the body.
What sensations do you feel on the left side of your body only?
Now shift your focus to the right side of the body.
What sensations do you feel there?
Now feel the sensations together on both sides of the body.
What does it feel like to sense both the left and the right at the same time?
Now I invite you to focus on the front of your body.
What sensations do you feel here?
Now focus on the back of your body.
What does it feel like to focus only on the sensations on the back of your body?
Now focus on both the front and the back of the body simultaneously,
Feeling all the sensations in both.
What does that feel like?
Now take a moment to sense everywhere that feels heavy.
Where do you feel the most heavy?
Now sense everywhere that feels light.
What feels the most light in your body right now?
Now combine all of the sensations and feel both the heaviness and the lightness in the body at the same time.
What does it feel like to feel both light and heavy?
Now I invite you to notice what feels hot in or on your body.
Now notice what feels cold.
Now sense both the hot and the cold in and on the body.
How does that feel?
Finally I invite you to become aware of the comfort in your body and where you feel it.
What feels most comfortable to you right now?
Now become aware of the discomfort in your body.
Where do you feel anxious or pain or just truly uncomfortable?
Where do you feel this the most?
Now combine both the comfort and the discomfort and become willing to feel both in your body right now.
How does it feel to feel both comfortable and uncomfortable in your body?
Now we'll tune in to the elements and notice how they feel inside of our bodies.
First notice the earth.
Where does your body feel supported by the ground underneath you?
Connecting with the element of water,
Notice how the fluids of your body are becoming calm and easy like a lazy river.
Now connecting with fire,
Notice as the fire inside of you is coming to a slow burn.
And finally connecting with the air,
Notice how your breath is flowing freely and softly.
At this time I invite you to bring your attention back to your sankalpa,
Your intention that you said at the beginning of this meditation,
And repeat it to yourself one more time.
I invite you to bring your hands to your heart and see if you can find a place that feels like gratitude.
Find something that you are truly grateful for today and give thanks for it now.
Really feeling that joy or hope or faith that is tied to this feeling of gratitude.
I am truly grateful for practicing with you today.
Namaste.
