Welcome to a meditation,
A yoga nidra for deep relaxation and connection.
So you can either choose to stay seated or I encourage you this week to lay down,
Allowing this sacred practice of relaxation through yoga nidra,
A body scan with intention,
To bring you home to your body,
To your highest intention,
Into a sense of peace.
Finding your way into a comfortable position,
Shape.
Bringing a deep breath in and a deep breath out.
Just noticing your inner landscape as you soften your eyes,
Your eyelids and your eyelashes.
Honoring the sanctuary,
The space that you've created.
So take time to connect to this physical skin,
Bones,
Muscles,
Liquids,
Allowing them to just settle as you provide the space and the time for growth,
Release and renewal.
Our yoga nidra practice begins with a sankalpa,
An intention.
Tonight I offer a collective intention.
I honor and acknowledge my body as a sacred vessel that houses my inner light.
I invite deep rest into every cell of my being.
I trust that I deserve to be supported,
Nurtured and held unconditionally.
I know the earth can hold me.
So if you have a specific intention or any of that resonated with you,
Go ahead and repeat it three times.
In just the mantra,
I invite deep rest into every cell of my being.
And now we'll take three deep breaths together,
Inhaling and filling your lungs,
Exhaling and emptying your lungs with a deep sigh out.
Be aware of your breath each time you exhale,
Feeling a wave of relaxation sweep through your body as you release and let go.
Create stillness into your body,
Becoming aware of the space your body is occupying.
Imagine that you are drawing a circle of protection around your body.
The circle can be made of anything you wish,
Fire,
Divine light,
Rose petals or your favorite flowers,
Fresh soil,
Limbs of trees or a wall of clay.
Whatever calls to you,
Establish the circle of protection around yourself.
See and feel yourself inside the circle.
As you become more still,
Begin to feel the breath as it enters your nostrils.
Feel it travel into your lungs where it dissolves,
Then follow its path all the way to somewhere outside your body where it dissolves again.
You are not controlling the breath.
You are merely watching it move in and out of your body.
Feel your navel rise and fall as you breathe in and out.
Feel yourself lying on the earth,
Slowly scanning through your body and become aware of how you are holding it.
Feel the body parts that feel constricted.
Feel the parts of your body that feel spacious,
Releasing,
Surrendering,
Exhaling into the earth.
Now let your awareness move towards sound,
Noticing all the sounds around you without judgment.
Allow your awareness to move from sound to sound to sound.
Let all the sounds be there.
You are on the inside of your circle.
The sounds are on the circumference.
And remember your sankalpa.
I honor and acknowledge my body as a sacred vessel that houses my inner light.
I invite deep rest into every cell of my being.
I trust that I deserve to be supported,
Nurtured,
And held unconditionally.
I know the earth can hold me.
Notice the parts of your body that are touching the floor.
Begin at your feet and scan upward.
Feel your heels touching the floor.
Feel the next point where your body contacts the floor.
Continue all the way up until you get to the top of your head.
Calves and the floor.
Backs of your thighs and the floor.
Buttocks and the floor.
Parts of your spine touching the floor.
Shoulder blades and the floor.
Back of your head and the floor.
Feel all these body parts becoming heavier.
Notice your breathing.
As you receive an inhalation,
Sense the earth rising up to hold and cradle you.
It's as though each inhale is calling the earth towards you.
As your body exhales,
Ask it to surrender into the earth.
Every in-breath invites the earth to support you even more.
Every out-breath is a trusting acceptance that you deserve to be held.
Now begin with the number 27 and begin to count backward like this.
Inhale 27.
Exhale 27.
Exhale 26.
Exhale 26.
Each time you exhale,
A layer of tension is released from your body and mind.
By the time you get to zero,
The body and mind are completely free.
If you lose your place when counting,
Start again from 27.
Once you get to zero,
Feel the earth holding you unconditionally.
Exhale 27.
Exhale 28.
Imagine and feel your body and the earth breathing as one.
Let go of the counting and just feel.
Notice your heartbeat.
Notice the universal heartbeat beneath you,
Above you,
Around you.
Begin to take a long slow inhale filling up this exquisite body.
Then exhale surrendering,
Releasing into the exquisite earth.
Begin to awaken to your fingers and your toes,
The back of your body,
The front of your body,
The left and the right and the center of your body.
Welcome yourself back,
Notice your breath,
Notice your body,
Notice the earth beneath you.
Continue to deepen your breath.
And stay as long as you desire and eventually rolling over to one side.
Taking a sacred pause and you'll eventually come up when ready honoring your deep inner knowing.
Feel a sense of rootedness.
Feeling your deep innate connection and support from the earth holding you perfectly and sacredly here with deep love and gratitude.
Namaste.
Namaste.
Namaste.
