Welcome,
Welcome.
I'm Lisa and this is going to be a yoga nidra to calm.
The mind.
Rest the body.
And rejuvenate the spirit we're living in.
Extremely challenging times.
So this practice can be a refuge for when your energy may feel low.
Or you need some deep rest.
Rejuvenation.
This is infused with Reiki as well as a frequency for inner balance.
Healing,
Calm,
And inner peace.
Take these next few minutes.
To find yourself in a really comfortable position.
That could be supported shavasana.
Side lying or sitting.
Or even on the belly.
Maybe grabbing a pillow for under the head.
Some pillows or a bolster for behind your knees.
If you have something close,
You may choose to put a few drops of essential oil.
One that you love.
In your palms,
Rub them together and Inhale maybe three to five times.
You can pause this if you want.
Come back to this when you're ready.
Maybe you'd like an eye pillow.
Take your time,
Really let yourself settle.
Create a warm space for yourself.
You may need a blanket.
Wiggle in.
Make any adjustments.
So that you're just that much more comfortable.
And if you haven't used essential oil,
Maybe rubbing your palms together,
Creating some heat.
Place the palms over the eye sockets and let them sink into your eyes.
Feel the heaviness in this space.
And sense into the weight.
Notice the effect.
Notice the sensations.
Feel free to put your palms.
Down beside you or in your lap.
Begin now to feel the gentleness of Mother Earth.
Let's connect deeply into Mother Earth.
This will be a rooting and grounding practice today,
Bringing a sense of deep security.
And stability.
In a world that can quickly feel wobbly and rapid.
And unsettling.
Let yourself begin to rest back.
Allowing your mind to soften.
Inviting the mind to release.
Almost as if both sides of the brain are muscles and they start to release and soften and unfurl like fists opening.
Invite your mind to soften.
And begin to flow with the natural rhythm of your breath.
Allowing your mind.
Become receptive.
And quiet.
Begins softening into this deep rest.
Feeling heavy.
Listen to the sounds in and around you,
Near and far.
Become aware of your senses.
Settle in.
Again resting back.
And down.
Surrendering into stillness and silence.
Let go of doing and thinking.
And begin being.
And feeling.
Mind dissolving.
Resting.
Relaxing.
Feeling heavy.
Settling even deeper into quiet.
Becoming receptive.
I'm listening.
Sensing deeply.
Allowing all the layers and levels.
That make you up begin to melt.
Landing here.
Melting.
Embracing restorative restfulness.
Feeling your whole body beginning to rest.
To relax.
Body embracing this state.
Allow the jaw to soften.
The tongue to soften.
The mind to soften.
Resting the body.
Letting go of all effort in the face.
Mind.
Releasing tension from the eyes cheeks.
Whole scalp.
Let all the intricate muscles in the eyes soften.
Feel the weight of your body.
Melting.
Becoming heavier.
And heavier.
And resting back.
And down.
Letting your head soften.
Neck legs.
Tension is melting away from your whole body.
Constriction releasing from your shoulders.
Shoulder blades.
Hips.
Legs.
Releasing tension and constriction.
Inviting effortless ripples of relaxation.
Within your nervous system throughout your whole body to cascade down,
Reaching through the whole body.
Attention,
Gently scanning.
Flowing effortlessly.
Through the whole body.
Allowing the whole body to restore.
Welcoming billions of cells.
Resting.
Let's take a moment to bow at the altar.
Of your heart.
Asking your heart what it might be intending.
Sankalpa or an intention.
You might welcome the intention,
Compassion is my true nature.
I am compassion itself.
Recite this three times quietly into your whole being.
Compassion is my true nature.
I am compassionate self.
I'm just following the guidance of my voice.
Begin to scan through the whole body.
Starting inside the mouth.
Feeling all the sensations within the mouth.
Noticing any taste left on your tongue.
Notice the root of your mouth.
The back of your mouth.
The tip of your tongue.
The root of the tongue.
Inside the right cheek.
Inside the left cheek.
Upper gums and teeth.
Lower gums and teeth.
The space between the upper and lower teeth.
The upper lip.
The lower lip.
The space between the lips.
The tip of the nose.
Inside the right nostril.
Inside the left nostril.
The softness.
Of the right cheek.
And the softness of the left cheek.
The right eye.
Eyelid.
Temple.
Eyebrow.
The space between your eyebrows.
The left eye.
Eyelid.
Temple.
Eyebrows.
Sensations of both the eyes.
Warm.
Full of sensation.
Bringing attention now to any residual tension in the eyes.
Eyebrows.
Forehead.
Let it melt.
Bringing attention to the ears.
The right ear.
The valleys of the outer ear.
The touch of air on the earlobe.
The left ear.
The outer ear.
The folds in the valley of the outer ear.
And the touch of air on the earlobe.
The ear canal.
Scalp.
And the hair at the top of the head.
Back of the neck.
Whole face and head.
Along with the whole neck.
The throat from the head.
To the base of your neck.
Left collarbone.
Right collarbone.
Upper arms.
Lower arms.
Wrists.
The center of both the palms.
Attention into all of the fingers.
Thumbs.
Index fingers.
Middle fingers.
Ring fingers.
Little fingers.
And the space around the fingers.
Giving time for attention to come back to the base of your neck.
Front of the chest ribs.
Naval Center.
Low belly.
The whole pelvic bowl.
Noticing sensation in the whole pelvic ball.
And sensing the gentle movement of the breath in the whole torso.
Feel deeply the sensation of your right and left hip.
Pelvis.
Thighs.
Knees.
Lower legs.
Feel the whole of your feet.
And all the toes.
The space around the toes.
The soles of your feet.
Back up into the left hip.
And spine.
And into the heart space.
Now begin to invite an imaginary place or a peaceful memory to surface where you feel relaxed or at home.
Where you feel at ease to be yourself.
Take your time.
Allow it to come to you naturally.
Letting this image arise.
You might include wildlife.
Or something comforting that you have found or favorite things,
Meaningful symbols,
Smells,
Favorite flowers or foods.
Of a general sense of feeling peaceful and safe.
Having a sense of well-being.
And where you have been when that occurred.
Your inner refuge is completely unique to you.
And invite all of your five senses to experience this place.
Looking around,
Take a moment to smell.
See it.
Taste something or hear something that feels comforting.
Notice images,
Sensations.
Noticing the surrounding sounds and smells and tastes and colors and shapes that are present.
Sense feelings of security,
Ease,
And well-being.
As you imagine your inner refuge,
Notice in your body if and where you feel these sensory experiences.
And any accompanying feelings such as warmth,
Peace.
And relaxation.
And now that you've connected with your inner refuge.
Allow yourself to rest deeply in the peaceful feelings you were able to create.
Begin to drop the imagery and let the feelings strengthen.
Breathing in long and slow.
Breathing out.
Gently.
Becoming more and more familiar with each breath.
Noticing where you feel peace.
And ease in the body.
As you spend time basking in your inner refuge.
Feel it growing into a powerful and effective tool that you can use at a moment's notice.
Experiencing feelings of security within you that are always available at any time.
Anytime you need them.
And your practice of Yoga Nidra.
And also in your life.
Remember that this place resides within you.
You can return to your inner refuge anytime you want or need to feel peaceful and at ease.
Sense yourself as pure awareness.
Pure awareness,
Lying in peace-filled stillness.
Welcoming all the aromas.
Sensations.
Or images.
To arise effortlessly that are in your mind and body.
Through these visuals in Yoga Nidra,
Relaxing the mind.
Restoring the body and calming mental tension.
Bring all your awareness into your body deeply.
Taking a moment now to invoke your sankalpa,
Your intention,
Once more,
Three times.
Compassion is my true nature.
I am compassion itself.
Notice your breath now.
Your body.
In all sensations.
Deeply relaxed.
Natural breath flowing in and flowing out without any effort.
Enjoy this rejuvenating state.
Inviting the soothing.
Calming balm relaxation to fill your awareness for just a few more moments.
Linger here in your deeply restorative cocoon.
Noticing your natural breath.
With no need to change anything.
Take this time to bask in the nature of who you truly are.
Seeing yourself as pure presence.
The magic.
The medicine.
And the miracle that you are.
Always have been.
And always will be.
Please take a long,
Deep,
Slow breath in.
Inhaling deeply into the nose.
And when you're ready,
Exhaling slowly through the mouth.
Letting your body once again melt into the surface of the earth.
Noticing and sensing the earth beneath your body.
In the room around you or the space you've created.
Take another long,
Slow,
Deep breath in.
Gently awakening your body slowly.
Perhaps nodding your head,
Maybe fluttering your eyes open.
Turning to one side and bringing the knees into the chest.
Take your time reawakening from the fertile darkness.
Welcome yourself back.
Honor yourself for giving yourself the gift of becoming living stillness.
For offering yourself powerful nervous system healing.
Deep,
Deep rest.
Whole body rejuvenation.
A chance to restore and heal.
Bathe in quiet stillness.
Re-establishing your own inherent deep abiding inner peace.
Equanimity and balance.
Stay here as long as you like.
Thank you so much for sharing this meditation with me.
Sacred time spent with you.
Thank you.
It's an honor to be with each of you.
In this sacred practice of yoga nidra.
If this is helpful,
Please take any pieces that resonate with you as you leave.
To offer yourself tender moments throughout your day.
May you be happy.
May you be healthy.
May you be at peace.
Namaste.
Om Shanti Shanti Om
