Welcome to this guided yoga nidra meditation.
Take a moment to make yourself as comfortable as possible using any props you need to support your body.
This could be blankets,
Pillows,
Maybe a pair of warm socks.
Lie down on the floor,
On a yoga mat,
Or even in your bed.
If you have any issues with congestion,
You might want to prop yourself a little bit higher up elevated on a pillow.
And if you're pregnant,
It's best to be on your left side with a pillow under your head and one between your knees.
You're welcome to be seated in a comfortable chair if that's better for you or seated with your back supported by a wall.
You have the option to keep your eyes closed for the practice.
Or if you prefer to keep them open,
Just be sure to gaze at an arbitrary point in front of you.
Then I ask that your arms stay on their respective sides of your body.
Do your best to remain awake and still with the duration of the practice.
As you begin to relax even further in a space where you are,
Get out any fidgets,
Wiggles,
Make any last adjustments that you need.
If you need to end the practice at any time,
That is perfectly okay.
Do what you need to do to feel safe.
And as you set the intention to remain awake,
Just repeat to yourself quietly three times.
I am awake.
I am awake.
I am awake.
Now begin to draw your awareness to the sounds you hear outside of your space.
The farthest ones away.
It could be an airplane flying overhead.
Maybe your neighbors.
Or a bird chirping.
And bring your awareness to the sounds you hear inside of your space.
This could be the sound of your washing machine.
Maybe your dog is snoring.
Or the sound of the ceiling fan overhead.
And then bring your awareness to the sounds you hear inside of your own body.
This could be the sound of digestion.
Your inhales and your exhales.
A slight ringing in your ears.
Or the sound of your own heartbeat.
And as we continue this practice,
Bring into your mind a sankalpa or an intention.
Perhaps it's a quality that you would like to embody.
This could be for the duration of the practice.
This week or the remainder of the year.
Beginning with the word I or the words I am.
For example,
I am love.
Or I am clarity.
Doesn't have to be perfect.
Whatever comes to mind first is usually what's best for you.
When you have that sankalpa in your mind,
Repeat it quietly to yourself three times.
As you settle,
Bring your awareness to the spaces between your body and the support of the surface beneath you.
Invite your body to soften and rest.
Now we will begin a rotation of consciousness.
All you have to do is allow your awareness to follow my voice as I guide you from point to point within your body.
You don't have to change these parts or move these parts.
Just notice the sensations.
Move your awareness to your mouth.
Become aware of your tongue.
Lower jaw.
Lower row of teeth.
Upper row of teeth.
Gums.
Upper lip.
Lower lip.
The space between your lips.
Both cheeks.
Right ear.
Left ear.
Forehead.
Both temples.
Top of the head.
Back of the head.
Tip of the nose.
Right nostril.
Left nostril.
Right eyelid.
Left eyelid.
Right eye.
Left eye.
Right eyebrow.
Left eyebrow.
The space between the eyebrows.
Now go to the right hand.
Feel the sensations in your right thumb.
Index finger.
Middle finger.
Ring finger.
Pinky finger.
Palm of the hand.
Back of the hand.
Right wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Right armpit.
Ribs.
Waist.
Hip.
Right thigh.
Knee.
Cap.
Ankle.
Heel.
Sole of the foot.
Top of the foot.
Right big toe.
Right side toe.
Third toe.
Fourth toe.
And pinky toe.
Move your awareness to your left hand.
Feel your left hand thumb.
Index finger.
Middle finger.
Ring finger.
Pinky finger.
Palm of the hand.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Left armpit.
Ribs.
Waist.
Hip.
Left thigh.
Knee.
Cap.
Ankle.
Heel.
Sole of the foot.
Top of the foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Pinky toe.
Right buttock.
Left buttock.
Feel your lower back.
Middle back.
Upper back.
Right shoulder blade.
Back of the neck.
Back of the head.
Right inner ear.
Left inner ear.
Roof of the mouth.
Right collarbone.
Left collarbone.
Right chest.
Left chest.
Middle chest.
Upper abdomen.
May ball.
Lower abdomen.
And pelvic bowl.
Feel your whole spine.
Whole head.
Right arm.
Left arm.
Both arms together.
Whole right leg.
Whole left leg.
Both legs together.
Whole front body.
Whole back body.
Be aware of the whole body.
I'm going to ask you to count down from 11 to 1.
And if you lose count,
Simply start back at the number 11.
And if you reach 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 10.
Exhale 10.
Exhale 10.
And so on.
Exhale 11.
Net talk about and no rather Now drop your count wherever you are.
Your brain will move into a series of rapid visualizations.
And I will call out some images.
If you find anyone particularly triggering.
Don't linger there for too long.
And listen to the sound of my voice.
As we move to the next image.
A water bottle.
A bowl of cereal.
A kiss on the forehead.
A lotus flower.
A lotus flower.
A camel.
A trampoline.
A green zebra.
The smell of coffee.
A starry night sky.
With darkness.
Behind your closed eyes.
A little bit of light comes through.
And transports you.
Imagine you are standing outside in nature.
You feel your bare feet on the earth.
You find yourself in an open meadow,
Surrounded by a lush forest.
You tip your face upward to feel the warmth of the sun.
Taking in the smells of the wildflowers in the air.
In the distance,
You see a path leading into the forest.
You walk toward that path.
And step into the forest.
Once inside,
Your eyes adjust to the shade of the trees.
The path continues in front of you.
And winds easily up the hillside.
Sunlight shines through the trees.
And you hear birds singing in the distance.
You continue on the path as it climbs steadily uphill.
Near the top of the hill,
You see a small opening in the side of the mountain.
This opening is a cave.
You feel drawn to the cave and walk toward it.
Within the cave,
You see a single lit candle.
You realize you've stumbled into a sacred temple.
You sit down on the earth.
A sense of calm washes over you.
You feel at peace with all that is.
You need nothing from the outside world.
You gaze into the candle flame.
You drop into deep meditation.
In the middle of the flame,
You see the purest golden seed.
Untouched by the flame.
On the surface of the seed,
You see your sankalpa inscribed.
Gaze into the flame once again.
The seed is no longer in the flame.
The seed is now in your heart.
Repeat your sankalpa three times.
Quietly,
Internally,
And with meaning.
Repeat your sankalpa three times.
Repeat your sankalpa three times.
Repeat your sankalpa three times.
Repeat your sankalpa three times.
Repeat your sankalpa three times.
Repeat your sankalpa three times.
Repeat your sankalpa three times.
Repeat your sankalpa three times.
Begin to wiggle your fingers and your toes.
Stretch your arms overhead.
Take a full body stretch.
As if you're waking up for the second time today.
With your eyes still closed,
If they were closed.
Pull over onto your right side.
Removing any props that might have been there.
Take a moment here.
When you're ready,
Press yourself up to a comfortable seat.
Bringing your hands to heart center.
Dropping your chin to your chest.
Becoming aware of the sounds around you once more.
Thank yourself.
Begin to flutter your eyes open,
Allowing in some light.
Start to notice the shapes and the colors objects around you.
Thank yourself for taking the time to practice yoga nidra.
And thank you for sharing your practice with me today.
Thank you.
