Welcome to this Yoga Nidra meditation for sacred sleep and deep relaxation.
Yoga Nidra provides us with a myriad of benefits,
Creating for you the sacred state of deep relaxation enjoyed by ancient yogis.
This meditative practice of Nidra,
Which is Sanskrit for sleep,
Can be used for a rejuvenating rest at any time of your day,
Or in preparation for your deep and blissful night time slumber.
So as we commence this restorative yogic meditation,
First shift your body into its ideal position of comfort for the next 20 minutes and perhaps beyond.
Simply ask yourself,
Could you make any minor adjustments to be even slightly more comfortable here in this present moment?
And now gently close your eyes and you more comfortably ease into your guided Yoga Nidra experience.
This relaxing process is unfolding as a conscious exploration as you invite the thinking mind or the externalized mind to begin to relax.
And you may wish to also relax the little muscles around your eyes,
Easing your brow and unlocking your jaw.
As you take these moments to replenish,
You are right now opening the pathways for all healing energies to flow throughout your being.
Beginning to breathe a little more deeply here,
Breathing in through your nose,
Filling your lungs with air and letting that spent air now flow out.
Relaxing your abdomen,
Dropping your diaphragm down,
Becoming aware of this pure prana,
This elixir of life,
Revitalizing you more and more with every new in-breath.
And you may sense you are starting to enjoy this velvety darkness behind your eyelids,
This deep space of inner awareness which you are right now so easily creating.
And you may ask your deeper senses if you are feeling any places in your body or in your awareness which harbor tension.
Are you holding energy which is not serving you at this time?
Simply feel or sense into these niggles or worries in your energy field and invite your growing awareness to acknowledge their presence.
And as you do this,
The larger part of you understands that it is safe to identify them because within this grand spaciousness they will release and transform with time.
Starting to breathe all tensions down and out through your feet,
Gathering these energies up during your inhalation and with each exhalation sending these energies down and away through your feet.
Now rest awareness at your heart and each time you exhale you are shedding a layer.
Relaxing,
Releasing,
Letting go.
And in the tradition of the ancient yogis,
Now taking the mind to body parts,
Acknowledging various areas.
As I say the name,
Feel into the place,
The part with your pure awareness.
You may like to repeat the parts name like an echo chamber in the mind.
Crown of the head.
Back of the head.
Back of the neck.
Forehead.
Right eyebrow.
Left eyebrow.
Eyebrow centre.
Eyebrow centre point of light.
Right eye.
Around the eye.
Behind the eye.
Whole eye.
Eyelids touching.
Left eye.
Around the eye.
Around the eye.
Whole eye.
Eyelids touching.
Both of the eyes.
Right temple.
Ear.
Cheek.
Left temple.
Ear.
Cheek.
Nose.
Nostrils.
Skin below the nose.
Upper lip.
Lower lip.
Lips touching.
Upper gums and teeth.
Lower gums and teeth.
Tongue from tip to root.
Lower jaw.
Chin.
Throat.
Collarbone.
Whole chest.
Whole ribcage.
Whole abdomen.
Back.
Shoulder blades.
Now feel both shoulders from the inside.
Both upper arms.
Both elbows.
Forearms.
Wrists.
Palms of the hands.
Backs of the hands.
Thumbs.
Second fingers.
Third fingers.
Fourth fingers.
Pinky fingers.
Feel the spaces between the fingers.
And the tips of the fingers.
The energy of your auric field spreading out and tapering off into the spaciousness around you.
Waist.
Lower back.
Both hips.
Buttons.
Sensation in the thighs.
Knees.
And the space just underneath the knees.
Lower legs.
Ankles.
Soles of the feet.
Tops of the feet.
Big toes.
Second toes.
Third toes.
Fourth toes.
Pinky toes.
Feel the space between the toes.
And the tips of the toes.
Each toe flowing energy out into the ether of space.
Feeling the whole body at once.
Spinal column from the tailbone all the way up into the neck.
Whole spinal column.
Left and right sides simultaneously.
Both sides of the body.
Each individual sensation melting into a mass of sensation.
Now let your awareness sink even deeper.
Feel the skin.
And go beneath the skin.
Awareness internally now.
Feeling the insulating tissues.
And muscles melting into rest.
All of the organs committed to relax.
And go deeper still into bones.
And bone marrow.
And I invite you to go further still onto a cellular level.
Becoming aware of the cells pulsing with life.
And feeling the cells humming and glowing with their pure vitality.
Like a starscape of brilliant life energy.
Feeling every cell now rejuvenating here.
And in this healing state of relaxation bring your mind to your inner personal goal that you currently wish to achieve in your life.
Be aware of what this looks like to you in your minds eye.
In the yogic tradition this is called a sankalpa.
An intention or resolve.
Because deep in the mind there is an image of what this looks like.
Knowing that it is absolutely possible for you to have this.
And at this level there's not a past,
Present or future,
There just is.
So thinking of bringing this into your life right now,
That you have this already.
Feeling into the heart space behind the sternum and how much you are resonating with this.
And for this intention you may create a short positively worded statement in the present tense.
And mentally repeating this sankalpa,
This resolve three times now.
And now casting it out to the all pervading energies of the universe to be made manifest.
Becoming aware of looking into the back of the eyelids and that you can still see.
Awareness of what still can be seen.
And that there is vision in the mind itself,
As we receive intuitive information either as an idea or an inner vision.
We might see this behind the forehead,
On the screen of the consciousness,
The yogic notion of chittikasha.
Or we might just know it in our mind's eye as an idea.
Becoming aware if you are receiving information in this way through your inner knowing.
Because as you are right now entering this dreamlike state,
Perhaps there is a divine message for you.
Like an image or film playing out on chittikasha,
On the screen of the divine consciousness.
And now you simply relax here,
Appreciating and allowing this wisdom flowing into you from the divine.
Resting back,
Enjoying these visions and letting go into the eternal love energy which you are.
Because you are infinitely worthy and you are enough exactly as you are.
So simply enjoying this healing state of alchemy,
This yogic consciousness of rejuvenation for as long as you wish.
Before either returning your awareness back into the room or moving deeper,
Shifting deeper into your deepest,
Sacred sleep.
Namaste.
