Hey there,
This is Jen with Laughing Lotus Wellness.
Welcome to our meditation practice.
Today we begin our vastness of space,
Yoganidra meditation.
I would encourage you to find a comfortable position for our practice today.
Either lying down,
Perhaps with a blanket,
Bolster or roll towel beneath your knees,
A pillow for your head,
And a blanket to cover yourself as you may become chill during practice given that you will be lying still.
You are also welcome to dim the lights and close your eyes or use an eye pillow.
Otherwise you are always welcome to just find a comfortable seat where you can sit for a period of time,
Again using any props or lighting that will allow you to experience deep rest.
You are welcome to close your eyes or keep them open and if you do keep them open you can soften the gaze and find a steady focal point 2-3 feet in front of you.
I also like to open Nidra by explaining that I do a softer exit than I would normally do in a yoga practice to allow for you to stay in that position and meditative state if you so choose.
Either way if you get up and go about your day or move into a state of sleep the benefits of Yoganidra will still leave you feeling rested and restored.
So you are welcome to prepare for Nidra and we will begin our meditation in a moment.
Moving to your peaceful place,
Sinking and settling.
Perhaps closing the eyes and plugging into your breath.
Just noticing the inhale and exhale.
Using a moment to respect and honor the body of the day,
The body of the moment.
Going inward now check for the state of your mind.
Taking note of any sensations,
Feelings or thoughts and gently and lovingly placing them in a box in your mind and visualize placing that box outside of your room.
Just noticing the breath here on an inhale and an exhale.
Making any final adjustments as needed to your props,
Clothing or body.
As you sink and settle here in this relaxed state you will fall even deeper into relaxation as I count down from 5 to 1.
5 relaxing and releasing,
4 letting go of any thoughts,
Feelings or sensations,
3 falling deeper into relaxation,
2 allowing yourself to be in this peaceful place,
1 completely relaxed and ready for Yopanidra.
Our mantra for this practice,
You're always welcome to create your own or borrow mine.
For today our mantra is this,
I am grateful to know that the universe creates space for me to let go of that which is no longer serving me for my highest good so that I might step into my fullest potential.
Creates space for me to let go of that which is no longer serving me for my highest good so that I might step into my fullest potential.
Beginning with your awareness of space,
Notice the hollow inside of your mouth.
Really notice the space in the hollow of your mouth.
Feeling or imagining you do the mouth expanding and contracting with the breath,
Becoming lighter and lighter.
Really feeling the space of your mouth filled with space and light.
Bringing awareness now to the space of your eyes,
Experience the space of your eyes,
The hollows of your eyes.
Feeling these spaces expand and contract with your breath as the eyes become lighter and lighter.
Come now to the space of your sinus passage,
Really experience this space.
Feeling that space expand and contract with your breath,
Creating space,
Radiant light in this space.
Shifting the awareness of the space in your head,
Imagining the brain filled with space,
The hollow of your brain.
Just really notice this space inside your head,
Feeling that space expand and contract with your breath,
Your thoughts,
Your inner knowing.
Moving now into the space in your ears,
The hollows in each of your ears,
The space in your inner ears.
Feeling that space expand and contract with your hearing.
Lighter and lighter,
Your ears now filled with space.
Bringing awareness now in your throat,
The space and hollows of the inside of your throat.
Really feel that space in your throat.
Feeling that space expand and contract with the breath.
Bringing awareness into the shoulders and into the arms,
Feeling the space in the shoulders and arms,
Noting the hollows of each of these spaces,
Lighter and lighter now.
Really notice the space in the shoulders and arms,
Feeling the expansion of space as you inhale and exhale.
And radiant light feels the space of your shoulders and arms.
Now beginning to notice the space in your palms,
The energy and space in your palms,
Where you can hold eternity in the vastness of space,
Feeling the space in your palms,
The space between your fingers,
The space and hollows of the whole hand,
The whole hand.
Inhaling and exhaling,
The space in the whole hand.
Coming into your heart,
The chambers of the heart,
And feel the space here as though filled with the universe,
Stars and all of the mystery in that space in the heart.
Feeling that space expand and contract with the inhale and the exhale filled with light.
And now allowing that awareness to move into the lungs,
Filling with air,
The magic,
The life force,
Really feeling the lungs filled with space,
Light and light.
Feeling that space expand and contract,
Lightness and air in this space.
Bringing awareness into the space of the abdomen,
Experience the space and hollows of your abdomen,
Really notice expanding and contracting with the breath,
Becoming lighter and lighter as you notice the space of the abdomen.
Inhaling and exhaling,
Expanding and contracting.
Lighter and lighter.
Placing attention the space of your legs,
The hollow spaces of your legs,
As the legs expand and contract with the breath,
Becoming lighter and lighter.
Feel the space in your legs,
Your knees,
Your calves.
Feel the space,
The starlight space in your legs,
Your knees and calves.
Allow the mind and space to flow down into your feet,
Filling the feet,
Soles,
Toes with space and light.
Notice the space between the toes or imagine you do.
Expanding and contracting in the legs,
Soles and toes,
Filled with light as you inhale and exhale.
Now imagining the whole body of space,
The whole body,
The whole internal body made of space,
A living breathing representation of space,
The universe and divinity,
The stars,
The moon,
The oceans and mountains,
All contained in the spaces and hollows of your body,
Expanding and contracting with the breath.
As you inhale now,
Imagine that you can see the stars above you in the dark night sky.
There is a moon and so many stars,
Beautiful and satin navy sky,
Dark ink.
As you inhale and exhale,
In this breath imagine you can open your mouth slightly and that the space and night sky is filled with all that ever was and ever will be,
Entering your body and filling up all of the space.
Those spaces are being filled with light.
The light of awareness,
Intuition,
Of a knowing that is so deep.
Breathing in the stars and night sky.
Breathing in the vastness of space.
On an inhale and exhale,
Take in that space.
And see yourself filled with the light of something awesome,
Something of pure light,
Pure awareness and pure love.
See now or imagine you do the sky in space,
Bending down towards you as it surrounds you in a nurturing embrace.
Feeling now that you are chest to chest with the vastness of space,
And it is breathing life and light into you,
And you are breathing light into it and out into the vastness of space.
Just like that here,
Inhaling and exhaling.
Feeling lighter and lighter,
Chest to chest with the vastness of space.
As it breathes life and life into and out of you and you into and out of it.
As though receiving a download of the mystery of the purpose.
Of the love and light,
Imagine you are belly to belly with the vastness of space and breathing as one.
Staying here as you breathe with space.
And now you see an explosion of light in the distance,
Like a supernova exploded with energy.
And that energy too enters in through your crown and lights up this space with the knowledge of your connectedness to all things living and otherwise.
The out is in and the in is out.
Breathing here and accepting this wisdom from the mystery.
And now you see that same supernova in your mind,
In your heart,
The same explosion of beautiful energy and light and you know that you too are made up of the magic of the universe.
As you breathe here now you notice that you are one with space and the breath is singular and you are floating in the mystery.
The beauty of a million stars,
Aurora borealis shimmering,
Supernovas and galaxies all filling your space.
Breathing here now for a few moments more just like this.
So counting the stars in your mind,
Inhaling space for one,
Exhaling space for one,
Inhaling space for two,
Exhaling space for two.
And now counting on your own here just in your mind inhaling and exhaling up to ten.
Releasing that count now just noticing the blackness of that space.
The light of an exploding star,
Feeling expansive,
Feeling contraction,
Feeling expansive and feeling contraction.
Noting the warmth of the sun,
Noticing the light of the full moon,
Noticing the cold icy mist,
Noticing the vastness of space in your soul.
Imagining now the connection and the vastness of space as it connects you to others.
There are others in this space and you feel that cosmic and universal connection to each of them.
Your heart radiating love,
That space of love and radiating outward to connect with the others.
You come to know that you are with and without,
Alone and very much with others.
The space of love and light expand as one by one the others connect to your light space and love.
And once again your space is filled with radiant light,
A bright white and brilliant radiance.
You realize that you are a star,
A bright white energy filled star in the night sky.
The beauty of your light and space is fully realized in the constellations around you.
Just breathing that in here with an inhale and an exhale.
And again we revisit that mantra from the beginning of our practice using your own or borrowing mine,
Repeating it three times to send it so deep.
I am grateful to know that the universe creates space for me to let go of that which is no longer serving me for my highest good so that I may step into my fullest potential.
I am grateful to know that this universe creates space for me to let go of that which is no longer serving me for my highest good so that I might step into my fullest potential.
I am grateful to know that the universe creates space for me to let go of that which is no longer serving me for my highest good so that I might step into my fullest potential.
Trying to see the whole body as if it were filled with space,
As if there was a cosmic starlight within,
And you can see your own reflection.
See your own body,
Your own space.
Seeing your whole body filled with space from the inside out,
You are in the cosmos and the cosmos are in you.
Saying to yourself in your mind,
This is the space of my body,
The space of my body,
The space of my body,
The space and starlight in my body,
The space and starlight in my body.
Bringing that awareness back into the space you are lying in or sitting up in the room,
The walls,
Back into your life,
Your breath.
Bringing the energy of the vastness of space into your waking movements,
The breath,
The energy of the vastness of space and the movement and breath.
Now paying attention to your breathing and your body,
Your breathing and your body,
Your breath and your body.
Gently rubbing your hands on your blanket,
Carpeting,
Armrest,
With a toss of your legs,
Getting to wiggle fingers and toes and return from your journey.
Slowly though giving your body time to come back to itself.
If it needs to stay in rest,
Then allow it the rest.
Pausing here for a moment,
Consider the experience of space in the letting go,
The power of space and light in the letting go.
Until next time,
This is Jen sending you blessings and light on your meditation journey.
