Hello,
And welcome to this guided Nuganidra meditation.
Please begin by finding yourself in a comfortable position lying on the floor on a yoga mat,
Or it could be in a chair.
Wherever you are,
Just make sure that you are completely supported.
If you want to lean with your back against the wall,
That's fine too.
If you're pregnant,
You want to make sure that you're on your left side with a pillow between your legs and one under your arm for support.
If you have any issues with congestion,
Make sure that you prop yourself up a little bit higher,
Maybe on another bolster or pillow.
Whatever you need to do to feel comfortable,
Whether that be a blanket,
A pair of warm socks,
Go ahead and collect those items now.
And for the duration of the practice,
I just ask that you do whatever you need to do to feel safe.
If at any time during the practice you need to end,
That is perfectly okay.
Otherwise the intention would be to remain still with your arms on their respective sides.
You may practice this yoga nidra with your eyes closed.
If it feels more comfortable,
You can gaze on an arbitrary point in front of you.
Wherever you are,
Try to make yourself just a little bit more comfortable.
Getting any wiggles or fidgets out.
And notice your breath as you relax deeper and deeper into the support of the surface beneath you.
And you start to draw your awareness to the farthest sound you hear outside of your space.
This could be cars driving by,
Leaves rustling in the wind,
Birds chirping.
Just take those sounds in and notice them.
Now draw your awareness to the sounds you hear inside of your space.
Maybe the hum of a refrigerator.
Water flowing through pipes.
Maybe the sound of your dog snoring.
Now draw your awareness to the sounds you hear within the container of your own body.
Maybe it's a faint ringing in your ears.
The sound of your heartbeat.
Rumbling in your tummy.
And then from here,
We're going to set a sankalpa.
One being,
For the duration of the practice,
You will remain awake.
And simply repeat to yourself silently,
I am awake.
I am awake.
I am awake.
The next sankalpa or intention would be something that you would like to embody for yourself.
A quality perhaps.
It doesn't have to be perfect.
The first thing that comes to mind is usually what is best for you.
And it would be starting with the word I or the words I am.
Such as I am love.
Or I am clarity.
Once you have that sankalpa,
Repeat that to yourself three times.
Now we're going to move into a rotation of consciousness.
I'm going to call attention to a specific body part.
You don't need to change the part or move the part.
Just notice the sensation that you feel.
More specifically,
Your right thumb.
Notice the sensation in your right thumb.
Index finger.
Middle finger.
Ring finger.
And pinky finger.
Notice the palm of your right hand.
Back of your hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Center.
And armpit.
Notice the feeling and sensation of your right ribcage.
Waist.
Right hip and right side pelvis.
Top of the right thigh.
Knee.
Chin.
Ankle.
Here.
Notice the feeling in your right sole.
Top of the foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
And pinky toe.
Notice the feeling of your right side body all at once.
Right side body all at once.
Right side body all at once.
Now feel the awareness in your left thumb.
Index finger.
Middle finger.
Ring finger.
And pinky finger.
You feel the sensation in your left palm.
Back of the hand.
Wrist.
Forearm and elbow.
You feel your upper arm.
Shoulder.
Armpit.
And left ribcage.
Your awareness is now in your left hip and pelvic area.
Top of the thigh.
Knee.
Left shin.
Ankle.
And heel.
Your awareness is focused on your left sole of your foot.
Top of the foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
And pinky toe.
You feel the left side of your body all at once.
The left side of your body all at once.
The left side of your body all at once.
And now you feel the sensation in both of your heels together.
The backs of your knees together.
Your awareness moves up to the back of both of your thighs together.
Right hip and left hip.
You relax your lower back.
Let any tension that may have been there melt away.
Your awareness moves to your middle back.
Upper back.
And shoulders.
You feel both of your collarbones.
Right side of your neck.
Left side of your neck.
And throat.
You feel the support in the back of your neck.
The back of your head.
And top of your head.
You relax all the muscles in your forehead.
Right eyelid.
Left eyelid.
All of the tiny muscles around your eyes are relaxed.
Right eyebrow.
Left eyebrow.
Right ear.
Left ear.
You feel your right cheek.
Left cheek.
Right nostril.
Your jaw relaxes.
Your tongue relaxes.
You draw your attention to relax your vocal cords.
Going down through your rib cage.
You feel your heartbeat.
You feel your tummy as it expands and contracts with your breath.
Now I'm going to ask that you count backwards from the number 11 to 1.
And if you lose count,
That's okay.
Simply start back at the number 11.
And if you reach the number 1 before you hear my voice again,
Simply start back at the number 11.
So it will sound a little something like this.
Inhale 11.
Exhale.
Inhale 10.
Exhale.
And so on.
Okay.
Okay.
Now drop your account wherever you are.
And we're going to move into a series of rapid visualizations,
Where I will call out an image.
And if any of these are triggering for you.
Don't linger there for too long.
Just listen to the sound of my voice as I will move to the next image.
A thermos.
A peanut butter and jelly sandwich.
A starry night sky.
A horse.
A box of colored pencils.
A pink elephant.
Strawberry shortcake.
The smell of grass.
Now with a light.
You find yourself transported.
And a wooded area.
Among tall trees with sunlight peeking through.
It's like a nature preserve.
And you follow along a clearly marked trail.
And you know,
This is a safe place to be.
You feel energized connecting with nature and breathing in fresh air.
Taking in all of the elements of this lush forest.
There is an open area where you happen upon the biggest tree.
You've ever seen.
It is so tall,
You wonder how long it's been here.
As you get closer,
You realize it's hollowed out.
And has a place where you can climb into.
Like a tent,
Mother nature created just for you.
You go into the tree and realize there is a perfectly sized bench made just for you.
As you sit here.
You feel calm and grounded.
A welcome visit visitor approaches and asks,
May I join you.
You realize this is someone very important in your life,
Or maybe was in your life.
Possibly a father figure.
Sitting quietly together without words.
Love,
Acceptance,
Forgiveness,
And any other exchange happens at this moment.
You feel the same way.
Thinking each other.
This figure leaves the tree.
And you feel even more safe.
More secure.
You feel more gains more enjoyment.
Now it is time to leave the tree.
To hike back to the place where you came in.
Hiking back through all of the lush vegetation in this beautiful nature preserve.
The place where you came in.
And you are welcomed by a lovely tent.
It's a beautiful tent.
And you can just lay down and rest.
Hiking back through all of the lush vegetation in this beautiful nature preserve.
Hiking back through all of the lush vegetation in this beautiful nature preserve.
Begin to notice your breath once more.
Welcoming in a more expansive breath.
Welcoming in some gentle movements back into your body.
Wiggle your fingers and wiggle your toes.
Maybe stretch your arms up overhead.
As if you're waking up for the second time today.
And if you are laying down,
Roll over to whatever side feels comfortable for you.
Removing whatever props were there.
And push yourself up whenever you're ready to a comfortable seated position.
With your eyes still closed if they were closed.
Bringing your hands to heart center.
Bow your head.
Bring your sankalpa,
Your intention that you set for yourself.
And thank yourself for taking the time for this practice.
You begin to notice the sounds around you once more.
And gently blink your eyes open.
Taking in a little bit of the light.
And you look around the room.
Using colors and shapes and objects.
Thank you for taking the time to practice yoga nidra with me.
Namaste.
