Welcome to This Moment Knows The Way,
A yoga nidra for trust and presence.
This meditation is here to guide you into a quiet space of presence,
Where you don't have to figure anything out,
And you don't need to know what's next.
If you are feeling like you are grasping for answers,
Or living from a place of control,
Rest can feel unfamiliar,
Letting go and trusting can feel unfamiliar.
But in stillness,
And in this moment,
There is wisdom.
In this exact moment,
There is guidance.
This is a space to soften into now.
You don't have to see the whole path,
You only have to be right here,
In this very moment.
Settle into your favorite position for yoga nidra.
Whether you're lying down or resting somewhere that feels supported and safe,
Choose a position that's best for your body.
Close your eyes gently,
Or take a soft gaze,
And welcome in a soft breath in through the nose,
And a really slow natural breath out.
Repeat that two more times,
Allowing the breath to become a welcome pace of slowing down,
Allowing the breath to let the body know it's time to slow down.
Let the surface beneath you hold all of your weight.
And as you settle in deeper,
Feel how the body gives more weight over to the surface below you.
Allow the shape of your body to expand in all directions,
Taking up as much space as you need.
Feel everything begin to lengthen.
Lengthening in all directions.
And then welcome in,
Feeling the body expand.
Expand even more.
So that the body is as tall as it is wide,
Because the muscles and tissues have softened outwards.
Allow your attention to move inwards even more,
As the outer world softens,
Knowing that sounds may still be present,
And thoughts may still move through.
But as you practice,
Your awareness settles inward towards sensation and stillness.
Now bring to your mind your intention for this practice.
Maybe your intention is cultivating trust in the present moment.
Or simply knowing that this moment is enough.
Hold your intention lightly in your awareness,
Like a seed planted in the fertile ground.
This moment in meditation knows how to nurture exactly what you've planted.
Bring your awareness to your right hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Forearm,
Elbow,
Upper arm,
Right shoulder,
Armpit,
Waist,
Hip,
Thigh,
Kneecap,
Shin,
Calf,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Moving to the left side of the body,
Starting with the left hand thumb,
Left index finger,
Middle finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Waist,
Thigh,
Kneecap,
Shin,
Calf,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Left big toe,
Second toe,
Third,
Fourth,
Fifth toe.
Feeling into the back of the body,
Starting with the right shoulder blade,
Left shoulder blade,
Right buttock,
Left buttock,
The spine,
Spine,
Back of the head.
Moving to the front of the body,
Starting with the top of the head,
Forehead,
Right eyebrow,
Left eyebrow,
The space between the brows,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheek,
Left cheek,
Nose,
Tip of the nose,
Upper lip,
Lower lip,
Chin,
Throat,
Right collarbone,
Left collarbone,
Right side of the chest,
Left side of the chest,
Middle of the chest,
Navel center,
Abdomen,
And the low belly,
Bring awareness to your whole body.
The whole body resting,
The whole body completely in this moment.
Letting go of the body and bringing your attention to your natural breath.
Not trying to change or control the breathing,
But simply watching,
Noticing the breathing itself,
Moving in and out.
This moment knows exactly how to breathe you.
Feel the breath in the nostrils,
The cool air moving in,
The warm air flowing out.
Notice the breath in the chest,
How the ribcage expands on the inhale and settles back down on the exhale.
Each breath,
A proof that this moment knows the way.
A proof that your body breathes without your effort and that life lives itself through you.
Easily let go of your breathing.
We're going to begin with working with some images.
Simply allow whatever arises to be there.
You don't need to be able to see the images.
Maybe you're feeling or trusting or just knowing.
Visualize a golden sun,
Warm,
Radiant,
And complete.
This sun represents the inherent wholeness of this moment.
See or sense this golden sun in your heart center,
Warming you from within.
This moment's wisdom glowing within your chest.
Feel,
Sense,
Or imagine that roots begin to grow from your heart down through your body into the earth.
Deep,
Strong roots connecting you to the ground of being.
The eternal now that supports all moments.
These roots anchor you in trust and knowing that you belong exactly here and now.
See or feel this golden sun in your heart growing brighter.
It's light traveling along the roots,
Illuminating your connection to this trustworthy moment.
Feel yourself held between the earth and sky rooted in this moment,
Completely open to what's arising.
Allow yourself to let go of any seeing,
Feeling,
Trusting.
Moving your awareness to behind your forehead and resting now in the spaciousness of your own awareness.
You don't need to make anything happen.
Welcome back in your intention from the beginning of practice.
Mentally noting and feeling into this intention,
Feeling how this intention is already being fulfilled and the fact of you being here aware and trusting.
When you're ready,
Begin to bring movement back to your body,
Wiggling fingers and toes,
Taking in deeper breaths.
When you're ready,
Opening your eyes,
Remembering that you are held and that this moment knows the way.
Your practice of Yoga Nidra is now complete.
