Today's meditation practice is called Yoga Nidra or Yogic Sleep.
And the purpose of this meditation is to bring awareness to the body and find relaxation at every single point of the body physically and emotionally.
Within our nervous system,
We have the sympathetic nervous system,
Which is our typical fight or flight response that traditionally brings stress and tension to the body.
And with Yoga Nidra,
We want to activate the parasympathetic nervous system,
Which combats or balances that out by calming the body.
So in this meditation,
We'll be relaxing our whole body and finding complete peace and rest.
And within this practice,
You'll notice coming out of the meditation,
You may feel completely restful and recharged like you took a three or four hour nap.
So I ask that you find a comfortable position.
Yoga Nidra is typically practiced while laying down.
So I ask that you find a comfortable position laying down.
If you're cold,
Grab a blanket,
Cover yourself with the blanket and close your eyes or gaze softly downward towards your feet.
And start to bring your awareness into your breath.
Breathing in through the nose and out through the nose.
Feel the earth below you supporting the weight of your body as you start to soften into this position.
During this practice,
You're guided to notice and feel physical sensations,
The breath,
Emotions,
Thoughts and feelings of well being or joy.
And to experience yourself as a witness of all these things coming and going.
Whatever your experience is,
Is perfect just the way it is.
During yoga Nidra,
Welcome every experience as a messenger that is inviting you to explore sensations,
Emotions,
Thoughts,
Without trying to change,
Fix or make anything happen.
As you welcome whatever is arising,
Your body and mind are learning to remain at ease.
While you discover the place within that is always at ease and peaceful.
Experiencing yourself to be unchanging,
Witnessing presence that is welcoming everything.
So begin to feel your body settling completely into stillness.
Bring attention to your senses.
Noticing the taste in your mouth.
The sounds around you.
The smells,
Images or colors behind your eyelids.
The touch of the air on your skin.
The feeling of your clothing on your skin.
Your senses open and alive.
Bring to mind your attention for today's practice.
How would you like to feel during and as a result of this practice?
Perhaps a sense of inner peace,
Joy,
Well being.
Perhaps relief from physical discomfort,
Habits or emotional pain.
Or your intention may be as simple as to remain alert throughout this entire practice.
But whatever it is,
Allow your intention to emerge fully.
Allowing you to be focused and alert throughout your practice and in your daily life.
Now let the sound of my voice be your guide and support you in experiencing sensations throughout your body.
As I name each area,
You may feel sensations that are present or perhaps nothing in particular.
But whatever your experience,
Experience it just as it is in this moment.
Your mouth.
Bring attention to sensations inside the mouth.
The roof of your mouth.
Floor.
Inside cheeks,
Both the left and the right.
Back of the throat.
Your tongue.
The entire mouth,
A field of sensation.
Now the ears.
Left ear.
Right ear.
Sensing both ears at the same time.
Welcoming the breath as pure sensation in the nose.
Left nostril.
Right nostril.
Both nostrils at the same time.
The eyes.
Left eye.
Right eye.
Both eyes together.
A field of radiant sensation.
Sensing your forehead.
Back of the head and neck.
Inside the throat.
Left shoulder.
Left upper arm.
Left forearm.
Left wrist.
Left palm.
And fingers.
The entire left arm.
Your right shoulder.
Right upper arm.
Right forearm.
Right wrist.
Right palm.
And fingers.
The entire right arm.
Both arms together as one field of sensation.
Upper chest.
Upper back.
Middle chest.
Middle back.
Abdomen.
And lower back.
The entire torso as a field of sensation.
Left buttock.
Left hip.
Left thigh.
Left knee.
Left ankle.
Left foot.
And toes.
The entire left leg.
Right buttock.
Your right hip.
Your right thigh.
Right knee.
Right foreleg.
Right ankle.
Right foot.
And toes.
The entire right leg.
Sensing both legs at the same time.
Sensing the entire front of the body.
Sensing the entire back of the body.
The left side.
Right side.
Sensing the entire body.
Inside and outside as a field of radiant sensation.
Be aware of all that is now present in your awareness.
Feeling yourself as the one who is aware of everything that's present.
First sensing what's present.
Then experiencing yourself as the field of awareness in which everything is coming and going.
Become aware of the body breathing.
The flow of the breath.
The sensation in the nostrils.
The belly gently rising as breath flows in.
And releasing as breath flows out.
No need to change anything.
The body breathing naturally.
Inhale belly rising.
Exhale belly releasing.
No need to change anything.
The body breathing itself.
Now imagine going about your daily life.
Sensing sensations,
Emotions,
And thoughts all constantly changing.
Yet all the while feeling yourself as unchanging spacious awareness in which everything is coming and going.
Now taking your time transitioning to your alert and wide awake state of wakefulness.
Feeling your body eyes opening as you feel ready.
Perhaps wiggling your fingers and toes.
Moving your body reorienting where you are,
Where you're going.
Feeling fully alert and wide awake.
And perhaps before ending your practice,
Experiencing the feeling of gratitude for taking time to practice yoga nidra today.
Welcoming and loving yourself.
Realizing yourself as timeless,
Open,
And spacious well-being that is perfect just as it is.
And yourself as whole,
Healthy,
And perfect just as you are.
Yourself as unchanging spaciousness.
Awareness in which everything is unfolding.
And the understanding that you always know the perfect response to each moment as you take the time to welcome your deepest knowing.
Thanking yourself for taking time to practice.
