Hello there and welcome to this yoga nidra meditation about permission.
If you find yourself holding judgment or guilt for putting yourself first,
If you never put yourself first,
If you don't make time for yourself and this is a rarity,
This permission meditation allows you to step into your life fully and do all the things you desire with permission,
Without guilt.
Take a moment to find a comfortable position.
Many people prefer to lay down with closed eyes for yoga nidra,
But you're welcome to sit up or keep eyes open if you'd like.
Whatever feels good for you in this moment.
You'll need some blankets because your body will get cold.
Dim lighting is nice too.
Take a moment to set the mood and press pause if you need extra time to prepare.
Now that you're settled,
Take a deep breath in.
Pause at the top and release.
Another breath in,
Hold,
Exhale.
Return to your natural breath.
You are safe in a space which is only yours.
You are receiving love and healing energy as you rest.
You are protected.
You are loved.
You have permission to let go,
To drop the walls you've built,
To say goodbye to the fears which have held you back.
In this moment,
In this safe space,
Nothing else matters.
There's nowhere to go,
Nothing to do or worry about.
Just be.
Settle in and rest your body.
Allow it to sink deep into the earth.
Each exhale allows your body to sink deeper.
Give yourself permission to sink so far you are one with the earth.
Feel the earth beneath you.
Feel the earth as part of you.
Give the earth permission to envelope your body and soul as you listen,
Conscious and aware to my guidance.
One,
Give your body permission to sink deeper,
To soften.
Two,
Give your heart permission to let go of past hurt on your exhalation.
Three,
Give your mind permission to let go of any lingering feelings.
Four,
Give yourself permission to unwind.
Feel the unwinding as you sink deeper and softer into the earth.
Five,
Give yourself permission to feel joy in your body,
Heart,
Mind and soul.
Imagine yourself in a place which brings you peace and joy,
A place which feels safe,
Calming and inspiring.
This can be indoors,
Outdoors or a dream place which only exists in your mind.
This is your inner sanctuary.
Feel the energy of this space,
The security it brings,
The love it's filled with.
Your inner sanctuary is always here for you during your yoga nidra practice.
If you feel uncomfortable or practice feels too intense,
You may return to your inner sanctuary at any time.
Go deep inside into your heart space.
Ask,
What is my heart's deepest longing?
What does my soul desire right now?
Use your heart's longing to create a positive statement in present tense as this is your truth.
Something like,
I give myself permission to live in my truth and love myself fully.
You may use this statement or your own if you heard what your soul needs to thrive in this moment.
Repeat your heart's desire three times silently,
Speaking your truth to the universe.
Now allow your consciousness to move through your body as you are guided.
Feel each body part and move on to the next one prompted.
Don't worry if you can't feel every body part.
Feel your throat,
Tongue,
Gums,
Jaw.
Become aware of your lips,
Face,
Nose.
Notice your eyes,
Eyebrow,
Whole head,
Crown of head.
Bring an awareness now to your neck,
Shoulders,
Arms,
Hands,
Thumbs,
Fingers.
Sense both hands,
Wrists,
Elbows,
Shoulders,
Chest.
Feel your stomach,
Whole trunk,
Shoulder blades,
Between the shoulder blades.
Notice your lower back,
Whole back,
Hips,
Thighs.
Sense your knees,
Lower legs,
Ankles,
Feet,
Toes,
Whole body.
Feel now your whole body.
Notice your natural breath flowing through your body.
Notice breath in your belly,
In your chest.
Notice breath in your nostrils.
Feel your breath flowing gently through your entire body.
Notice your breath as it rhythmically moves through you.
Feel the pause between your inhalation and exhalation.
Feel the pause.
Now feel the pause between your exhalation and inhalation.
Feel the pause.
Imagine warmth through your whole body.
Feel your heart beating,
Warmth growing stronger.
Every inhale brings more warmth deep in your bones.
Now feel the coolness move from the crown of your head down through your torso and legs,
All the way to your toes.
Feel your body grow cooler with each breath.
Now feel the place in your body which holds warmth.
Feel the warmth spreading again,
Wrapping around you like a warm hug.
Feel the warmth.
Now feel the coolness starting in your toes,
Rising slowly to the crown of your head.
Feel the coolness through your whole body.
Now feel both at once,
Both warmth and coolness running through your body at the same time.
Feel warmth and coolness.
Now imagine yourself standing in front of a full length mirror.
Look at yourself from head to toe.
Look at your face lovingly,
The face which has smiled and shed tears.
Give this face permission to speak your truth at all times.
Look down to your heart space.
Give your heart permission to love and be loved.
Bring your gaze to your torso with the roundness of your belly.
Give your belly permission to change shapes as you flow through life,
Permission to be enough with every size and change.
Allow your eyes to drift down to your thighs,
Legs and feet.
Give your lower body permission to move you through life with ease and grace.
Look now at your whole body,
Your whole body radiating with lights,
Love,
Joy and peace.
Give your body permission to explore itself and life with eagerness and childlike wonder.
Return your gaze to your heart space.
Imagine your wildest dreams and desires coming true.
Envision your biggest dream as a reality.
What are you doing?
Who is with you?
How do you feel?
What can you sense,
Taste,
Smell,
Hear,
Touch?
What's here for you?
Give yourself permission to allow this fantasy to become your reality.
Give yourself permission to take steps in your life to make this happen.
Give yourself permission to embrace your fears and move with them.
Give yourself permission to walk away from things,
Places and people who no longer serve you,
Who don't contribute to fulfilling this goal,
This dream.
Give yourself permission to explore life and the world.
Give yourself permission to live in your truth.
Give yourself permission to fuck up every now and then.
Give yourself permission to put you and your happiness first.
Give yourself permission to be fulfilled,
To live while you're alive.
Give yourself permission to be.
Go inward now to your heart center,
To where all of your deepest longings live.
Give these longings colors.
Notice the brightest color,
The deepest longing.
As you inhale,
Notice the color growing brighter,
More vibrant.
As you exhale,
Feel the fear of permission leaving your body.
With each inhalation,
The color grows brighter,
Along with your determination to bring your deepest longings to life.
With each exhalation,
Feel all of your self-doubt leaving your body.
On your next inhale,
Allow your center to fill up completely with this color,
This energy.
On your exhale,
Allow this color to spread through your entire body.
This energy,
This prana,
Moves to your heart space and fills you with courage to give yourself permission to live freely as your truest self.
On your exhales,
Envision this prana flowing outward toward your fingers and toes.
On your inhalations,
This prana brings you healing,
Wholeness,
Rejuvenation,
And balance.
Imagine now your energy,
Your color,
Surrounding your whole body in a circle.
Allow your body to be embraced by this color,
This energy force bringing you healing and peace.
With every inhalation,
It fills every cell of your body,
Bringing you bliss and safety.
Feel this bliss,
This comfort of living in your truth.
Know this feeling is always here for you.
You may return to bliss at any time.
Recall your heart's deepest desire,
Your positive statement.
If this statement has changed in any way,
It's okay.
Allow colors,
Images,
Symbols,
Or feelings to flow with your statement as you repeat it three times suddenly to yourself.
This is your soul's deepest yearning,
Your absolute truth.
Allow it to fill every cell of your being as it moves through your body,
Mind,
And soul.
This truth lives in you and will blossom and flourish as you return to your day.
Go back now to your mirror.
See your whole body.
Give yourself permission to love your reflection wholeheartedly,
To love every bit of your being.
Now step away from your mirror and back to your inner sanctuary,
Your safe space.
Feel the warmth and energy of this loving place.
Five,
Feel yourself open and free,
Radiating joy and wholeness.
Four,
Now become aware of your breath,
Feeling energy move through your body.
Three,
Become aware of thoughts and feelings.
Allow them to flow through your mind again.
Two,
Notice the rhythm of your natural breath.
Feel its pace as you inhale and exhale.
Feel yourself reawakening.
One,
Become aware of your body.
Sense your body on the earth,
Feeling all the places where you touch the ground.
Feel your front body facing the sky.
You are now completing yoga nidra,
Becoming more awake and aware.
Begin to wiggle your fingers,
Feeling every sensation as you do.
Begin to wiggle your toes.
Draw in a deep breath as you stretch your arms and legs.
Roll slowly over to your left side.
Cradle your head and your hands in this fetal position.
Press your hands into the floor and come up to a comfortable seated position behind closed eyes.
Take a full breath in.
Pause at the top and release.
Again,
Inhale.
Hold.
Exhale.
One more.
Breathe in.
Pause.
Release.
Slowly allow your eyes to open to a soft gaze.
If you're feeling a little disoriented,
Give yourself a nice massage,
Squeezing your arms and legs anywhere on your body.
Maybe use your hands as a fist to tap your muscles.
Drink some water and maybe take a little walk unless it's bedtime.
All of those things will bring you back into your body and back into your day.
Thank you for joining me for this Yoga Nidra meditation.
I'm wishing you well.
