Hello,
I'm Catherine and I'll be your guide for this Yoga Nidra visualization.
In this practice we'll explore the concept of the inner resource or the inner refuge,
A space within yourself where you feel secure,
At ease,
And may experience a sense of well-being.
Having your inner refuge is a wonderful way to relax and I've found it helpful personally in managing anxiety and insomnia.
As you work with the inner refuge,
You may discover that you can create the somatic experience of peace,
Love,
Gratitude,
And other healing emotions through the use of visualization.
Though this meditation is appropriate for beginners,
It is meant to help you build your own inner refuge.
If this is your first experience with the inner refuge,
You may want to try a different guided meditation before creating your own visualization.
Let yourself settle in now.
You might lie on your back or stack a few pillows behind your back to rest in a reclining,
Seated position.
Stretch your legs out,
Perhaps draping a blanket over them.
Get cozy in your Nidra nest with pillows,
Blankets,
And any other props you might like.
Taking the time you need to ensure your body is completely comfortable and coming into stillness.
Affirm to yourself,
I am practicing Yoga Nidra.
My mind remains awake and aware as my body rests deeply.
And invite your attention to turn inward,
Moving from the realm of thinking into the realm of sensing and feeling.
Begin to notice the rise and fall of your breath,
Tracing the journey of air from your nostrils to your lungs and back out through your nose or mouth.
Becoming aware of your chest as it expands with the inhale and softens with the exhale.
Notice the quality of your breathing.
Is there any tension in your neck or tightness throughout the chest or belly?
Sending this awareness to your entire body,
Scanning for sensations of tension and holding,
And noting sensations of softness.
Each inhale a moment to connect with your body,
And each exhale an opportunity to release into the support beneath you.
And now moving this awareness from point to point around your body,
Following the guidance of my voice.
Beginning with the eyes.
Both eyes resting.
Eyelids becoming heavy.
The small micro muscles behind the eyes begin to soften.
Both eyes effortless.
The right ear.
The left ear.
Both ears relaxed,
Yet receptive to the sounds around you.
The tip of the tongue.
The length of the tongue.
And sensing the inside of your mouth.
The inside of the right cheek.
The inside of the left cheek.
The jaw.
The base of the throat.
And a tension moving along both arms.
Noticing sensation in both shoulders.
Both elbows.
Both wrists.
The back of each hand.
The tip of each of the fingers.
The palm of each hand.
The tension moving along both legs.
Noticing sensation in the hips.
The knees.
The ankles.
The tip of each of the toes.
The sole of each foot.
Noticing the back of the body.
An awareness of the whole body.
From the top of the head to the tip of each of the toes and each of the fingers.
The whole body full of sensation.
Full of breath.
The whole body drifting deeper into relaxation.
The inner refuge is a perfect retreat.
A place you design to reflect your own needs and preferences.
If your daily life is busy and feels tiring,
You may wish to create a place of quiet solitude,
Perhaps a memory of a favorite vacation scene.
And if you feel anxious,
You might create a place where you feel safe and at ease.
Each person will create something unique that is meaningful to them.
In fact,
You might like to create multiple refuges for different purposes.
But for today,
Follow your intuition and create what you need in this moment.
What do you want to cultivate within yourself?
Allow the answer to come to you as a word,
A feeling,
An image,
Or a memory.
What do you need to cultivate within yourself to provide rest from the external world?
And where would it be natural for you to feel this way?
Where could you feel completely at ease to be yourself?
Are you somewhere in nature?
Inside a room?
Or perhaps exploring a fantastical landscape?
I invite you to create a vivid inner world using your imagination and your senses.
What do you see around you?
Watch this place come to life.
Are you moving or still?
What do you sense beneath your feet?
What can you touch?
Welcoming all of your senses to this place,
What does the temperature feel like on your skin?
Is there a fragrance or an aroma here?
Perhaps something delightful to eat or drink?
What sounds do you become aware of?
Something close to you?
And something far in the distance?
Are there other beings with you?
Perhaps the sound of wildlife or the voice of a beloved person?
Let this memory or this imagined world continue to develop.
As this inner world becomes more and more realistic,
Notice how your body responds.
What feelings does this place evoke?
And what physical sensations?
How does it feel in your body to experience peace or courage or joy?
Whatever experience you have designed your inner resource to create,
Where might you notice that in your body?
And how does that feel to you?
Now you are fully connected and fully immersed in your inner refuge,
Basking in these pleasant sensations.
Begin to release the imagery and let your attention focus on the emotional tone and somatic sensations felt in your body.
The sense of well-being growing stronger with each breath.
And you can access and strengthen your connection to the inner refuge through the practice of Yoga Nidra.
You may wish to anchor this experience to a particular memory or sensory cue so you can easily enter your inner refuge again.
Or you might imagine shrinking your inner resource to the size of a pebble and carrying it in your pocket.
Know that this resource is always available to you.
As you work with the practice of the inner refuge,
You'll be able to create this physical sense of well-being outside of meditation.
You'll be able to use this resource to help you through difficult or stressful times in your daily life.
We'll end this practice by bringing our attention back to the external world.
Sense the support beneath you.
Feel each of the connection points between your body and the ground below you.
And notice the sensation of air on your skin.
The sensation of your clothes or blankets on your skin.
And take a few deep breaths with me.
We'll take two sips of air in through the nose and a long sigh out.
Begin to stretch and awaken your body as you gently wake your muscles,
Your mind becoming more active.
You return from this practice feeling alert,
Calm,
And energized.
And welcome any benefits of this practice to stay with you throughout your day.
Thank you for practicing yoga nidra with me.
I hope you'll return to this meditation and continue to build your inner refuge.
