Namaste.
My name is Kristen and welcome to this short yoga nidra guided meditation.
A moment for you to lean into deep rest and relaxation.
A moment out of your day to find reprieve like a deep cleansing breath for your whole central nervous system.
Find a comfortable supine position laying down building your little nest settling into a little cocoon of pillows and blankets.
Ensure that you are comfortable warm and supported.
Closing down the eyes and begin to settle into the quietude of darkness that abides here.
Try not to do anything.
Simply relax back.
Observe.
Begin to notice sensations.
As you would observe the crackling of a fire or the clouds passing overhead.
Just become aware of what's going on all around you now.
Just as you would the thoughts arising and falling away.
Like clouds passing by.
Nothing needs to be forced here.
For you are simply relaxing into just beingness.
Who you are beyond the constructs of the mind.
Responsibilities.
Those preconditioned patterns.
Expand your awareness to welcome in all of your surroundings here.
The atmosphere of air surrounding your body.
The gentle touch of air against the skin.
Warmth.
Coolness.
The earth beneath you.
The sky above you.
Notice where you are in the between.
You are not separate from all that exists around you.
There is no separateness between you and that.
Being inside and outside.
Here or there.
Near nor far from your eyes.
Think of the way a baby can reach out and touch the moon.
No need to question it.
Just feel into it.
What's present here.
Notice the breath in the nostrils.
No need to change or alter the breath.
Just notice its inherent natural soothing rhythm.
What a gift.
Breathing in.
And breathing out.
Counting down from five now with each breath.
Breathing in.
Five.
Breathing out.
Five.
At your own pace.
Counting down from five.
Now let yourself be silently drawn to the rhythm of your heartbeat.
Notice what's present here in the altar of your heart.
Welcome in your sankalpa.
If you could redirect the compass of your heart,
Which direction would it go?
What matters most here?
What does the heart want?
Trust that it already knows what it needs.
Lean into that.
Welcome it in here now.
Perhaps you might choose to use the shared sankalpa.
I am resting as pure awareness to restore all of the layers of myself.
I am resting as pure awareness to restore all of the layers of myself.
Call in your sankalpa by repetition three times with three breaths.
Make a whisper in your mind.
Embrace it wholeheartedly as if it existed here now.
Can you feel it?
What does it feel like?
That's it.
Breathing in the essence of your sankalpa.
In the medicine of stillness,
Begin to follow the sound of my voice as we rotate awareness throughout the physical body from point to point,
Filling each region with your whole attention,
Like stimulating an electrical current of light,
The light of your awareness,
Filling each region of the body as it is called.
Using close attention,
Draw all of your awareness to sensations present within the mouth,
The walls of the mouth,
Tip of the tongue,
All the way to the root of the tongue.
Relax the jaw.
Notice the breath at the tip of the nose,
The breath in the nostrils,
Sensing the cheekbones,
Temples,
Eyebrows,
Globes of the eyes.
Relax into the depths of space around and behind the eyes,
Eyes becoming heavy.
Relax the right side of the face,
The left side of the face,
Right side of the brain,
And left side of the brain,
Crown of the head,
Even sensing into the space above the crown of the head,
Back of the head,
The ears,
Outer folds,
And earlobes deep within the ears,
Both ears open and receptive,
Listening intimately to sounds,
Drawing awareness to the base of the throat,
Simultaneously sensing both collarbones together,
Shoulder blades,
Both shoulders,
Elbows,
Wrists,
Thumbs,
First fingers,
Second,
Third,
Little fingers,
Tips of the fingers,
Sensing both hands,
Both arms,
The light of your awareness flooding into both arms simultaneously.
Real your attention into the center of the chest.
Notice the heartbeat,
The energy that's present here,
The rib cage,
Right and left side,
The lungs inflating and deflating,
The muscle of the diaphragm,
Navel center,
And the low belly,
The low back,
Both hips together,
Knees,
Ankles,
Heels,
Soles of the feet,
Big toes,
Second,
Third,
Fourth,
Baby toes,
Tips of the toes,
Both feet,
Both legs,
Inside and out.
Allow awareness to flood the entire body as radiant energy,
Just be boundless form.
Where does the mind stop and the body begin?
There is no boundary since the whole body lasting as radiant electrical sensation,
The whole right side,
The whole left side,
The right side of the brain,
The left side of the brain,
The whole body,
And both hemispheres of the brain simultaneously.
Awareness titrating into trillions of cells,
Stimulating tiny electrical currents,
The emittance of light by bio-photon at a cellular level,
Light radiating from the inside out,
Whole body resting.
Notice the belly rising and falling,
Each inhale filling up with prana,
Each exhale prana flowing through the nadis,
Rivers or channels,
Can you feel it?
Notice the diaphragm rising and falling,
The volume of the lungs inflating and deflating,
Relaxing back,
The body breathing,
Alive,
Not separate from the external world.
As you breathe,
Effortless and at ease,
Welcome in the mantra,
So hum.
On the inhale,
Quietly whisper the word so,
And on the exhale,
Quietly whisper in your mind the word hum,
So hum.
I am that,
I am all that there is.
Notice the oneness that this mantra invokes,
The internal landscape of your being,
That oneness with the external world,
Vast landscapes expanding out in all directions,
So hum,
So hum.
Letting all of that go and just rest for a moment in your witnessing presence of your sky-like nature,
Pure beingness.
Begin to welcome back your intention,
Your sankalpa.
Perhaps I am resting as pure awareness to restore all the layers of myself.
I am resting as pure awareness to restore all the layers of myself.
I am resting as pure awareness to restore all the layers of myself.
Breathing in.
.
.
One.
.
.
Breathing out.
.
.
One.
.
.
Counting up to five.
.
.
Breathing in.
.
.
Two.
.
.
Breathing out.
.
.
Two.
.
.
At your own pace,
Welcome a gentle awakening with each inhale.
You are worthy of it.
In your own time,
You might begin to wiggle the fingers and the toes,
Taking as much time as you need.
Thank you so much for practicing with me today.
Please leave a comment and let me know what you loved,
How you feel,
Where you are from.
You might like and subscribe to get notified when new content comes out.
As I am shifting gears from teaching in-person yoga nidra to now providing content for all of you around the world.
This medicine is just something I think we should all have access to.
It has been so transformative for me and my life and I really hope that it might do the same for you.
You might also share this link with a beloved who you might think may benefit from this practice.
Thank you,
For without you,
I would not be where I am.
Have a beautiful day.
Namaste.
Namaste.
