Welcome to Yoga Nidra.
My name is Kimi Moon.
Thank you so much for being here.
Yoga Nidra is an incredible form of meditation where you will enter a subconscious state.
This is a perfect place to create new neural pathways,
Setting your intention,
Your sankalpa,
And allowing the body to enter a state of rest and digest.
So entering into the parasympathetic nervous system.
Yoga Nidra is practiced in shavasana,
So go ahead and lie down,
Get comfortable,
And take a few moments to allow yourself to settle in.
So making any last adjustments,
Any last movements,
And finding a place of stillness.
During the meditation,
I will be guiding you throughout various points of your body.
I will be guiding you through your awareness.
Do your best to follow along.
No need to move any parts of your body.
Just remain as still as possible.
I like to begin all of my classes with three deep cleansing breaths.
So I invite you to place one hand on your heart,
One hand on your belly.
We'll take our first deep inhalation,
So drawing the breath deep into your belly,
Expanding your rib cage,
Drawing the breath up into the heart,
Opening the mouth,
And letting it all go.
Really nice.
So inhale,
Drawing that breath deep into the belly,
Expanding the ribs.
It's a three-dimensional breath,
Opening the mouth,
Exhaling.
Wonderful.
Last one.
Inhale,
Opening the mouth,
Exhale.
Gently close your eyes if they aren't already closed.
And now we will bring in our sankalpa,
Your intention.
Once you have your sankalpa,
Silently repeat it to yourself three times.
Towards the end of the meditation,
We will bring back the sankalpa to plant in the subconscious mind.
Bring your awareness to any sounds in the room.
Bring your awareness to any sounds outside of the room.
Bring your awareness to the furthest sound that you can hear.
Hear each sound separately.
Now hear them all together.
Bring your awareness to any aromas in the room.
In the room.
Bring your awareness to any visions behind your eyelids.
Bring your awareness to the temperature of the room.
Noticing the earth beneath your body.
Noticing how the clothes lay on your body.
The temperature of your skin.
Noticing how your breath has slowed down and how your body may be feeling heavier.
In your mind's eye,
Visualize where you are in your room.
Noticing the ceiling,
The walls,
The objects.
Noticing where you are in the physical space.
Now bring your awareness to your right palm.
In your right palm,
I invite you to imagine a ball of energy.
Taking a moment to observe this ball of energy.
Notice any colors it may be showing you.
Is there a texture?
Is there a temperature?
As I guide you along throughout your body,
Allow this energy to touch each space of your body.
So bringing your awareness now to your right thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Right shoulder,
Armpit,
Right side body,
Right thigh,
Knee,
Shin,
Calf,
Ankle,
Top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Sole of the foot.
Bringing your awareness to the entire right side of your body.
Bones heavy,
Muscles melting away from the bones,
Skin softening.
Bringing your awareness now to the left palm,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Left shoulder,
Armpit,
Side body,
Thigh,
Left knee,
Shin,
Calf,
Ankle,
Top of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Sole of the foot.
Bringing your awareness to the entire left side of your body.
Bones heavy,
Muscles melting away from the bones,
Skin softening,
The entire physical body melting into the earth.
Bringing your awareness now to the crown of your head,
Noticing the heaviness of the skull,
Noticing any sensations on the scalp.
Bringing your awareness to your forehead,
Allowing all the muscles in the forehead,
All the muscles around the eyes and the cheeks,
Allowing them to melt and soften.
Softening the muscles around the nose,
The ear,
The jaw,
Softening the muscles around the mouth,
Allowing the whole face to relax,
Releasing any tension in the neck,
Allowing the tongue to move from the roof of the mouth,
Softening the muscles in the front of the neck,
Allowing the throat to soften,
The shoulders start to move away from the ears as they get heavier and heavier,
Melting into the earth,
The entire body heavy.
Bring your awareness now back to your breath.
Without changing the breath,
Begin to notice every inhalation and exhalation,
Noticing the temperature as you inhale,
Noticing the temperature of your breath as you exhale through the nose,
Becoming aware of where your breath travels into the body.
Now I invite you to count backwards from 20,
Every inhalation and exhalation.
If you lose count or find that your mind has wandered,
That's okay.
Come back to the breath and start again.
Now in your mind's eye,
Start to envision a staircase,
Noticing what this staircase is made out of.
In every inhalation and exhalation,
The next 10 steps travel down each step,
Linking it to your breath.
And as you get to the bottom of the steps,
You'll notice a door.
And as you walk through this door,
You'll journey into your heart space.
Notice the temperature in your heart space.
Perhaps there's a beautiful color radiating.
Maybe there's a loved one or a pet.
But as you look around,
Find a place to sit down and get comfortable.
Once you've found a nice little place in your heart,
Bring in your sankalpa,
Your intention,
And plant it here and repeat it to yourself silently three times.
After you've planted your sankalpa here,
Take a few moments to thank your heart,
Both the physical and the energetic heart.
When you're ready,
Start to make your way out of your heart space through the door,
Walking up those 10 steps.
When you get to the 10th step,
Start to notice yourself in the physical space you're in now,
Slowly coming back into your physical body.
You can wiggle your toes,
Run your thumb over each fingertip,
Perhaps stretching your arms over your head,
And take a nice deep breath if you feel called to.
Thank you for being here.
Thank you for allowing me to guide you.
Have a wonderful rest of your day.
