Welcome beautiful being,
This is a practice of yoga nidra or yogic sleep,
A guided meditation that invites deep rest,
Inner connection and renewal.
There is nothing to do,
Nowhere to be,
This time is just for you.
In this practice,
I'll guide you through several stages,
First we'll settle the body and breath to create a foundation of safety and stillness,
Then we'll set a simple intention from the heart called a sankalpa,
You'll then be guided through a rotation of awareness through the body,
A breath practice and a series of natural images to calm the mind and open to insight.
We'll close by gently returning to the body and integrating the experience.
You are invited to remain gently aware throughout the practice,
Listening,
Observing,
Receiving.
It's natural for the mind to drift and although the intention is not to fall asleep during the practice,
If that happens it's ok,
Your body and mind will still receive the benefits.
Simply trust the process and allow yourself to be held by the rhythm of the practice.
So find a comfortable position,
Lying on your back,
Supported in a way that feels nurturing,
You might place something under your knees or a light blanket over your body.
Let your arms rest by your sides,
Palms facing up or down,
Whatever feels most at ease.
Close your eyes if you feel comfortable and begin to bring your awareness gently inward.
Feel the body meeting the surface beneath you,
The weight of the body,
The support of the ground,
The pull of gravity.
Notice how your face feels,
Can you let it soften?
Release the jaw,
Feel your shoulders dropping away from the ears,
Soften the belly,
Release any holding in the hips.
Let your feet fall gently to the sides.
Begin to notice the breath,
Feel it moving in and out.
If you need to,
Take a few grounding breaths,
Breathing in deeply through the nose and exhaling fully out through the mouth.
Repeating this two more times and with each exhale,
Invite yourself to arrive more fully into this moment.
Let go of your day so far,
Let go of what comes after this,
Just this breath,
Just this body,
Just now.
Allow your breath to return to a natural rhythm,
There's no need to change it throughout the practice,
Just feel it moving.
Allow any sounds around you to be part of the practice,
No need to block anything out,
Let everything be fine just as it is.
Let the whole body rest,
Heavy and supported,
And invite all parts of you back home to yourself,
Welcome them with a smile.
Trust that you are safe here,
All parts are welcome,
Just as you are,
Be immersed in all of you being here now.
Now from this place of stillness,
Invite in a sankalpa,
A heartfelt intention.
This is not a goal,
But a quiet seed of truth you wish to plant within you.
It might be something like,
I welcome myself fully,
Or I rest in my true nature.
Trust whatever arises for you.
Repeat it silently to yourself three times,
As if planting it deep into the body and the earth beneath you.
Remember your intention as we will repeat it later in the practice.
Now we begin a journey of awareness through the body.
As I name each part,
Gently place your attention there,
Do not move it or judge it,
Just notice.
Don't worry if you are unable to feel all parts right now,
You can simply visualize it in the mind,
There is no right or wrong.
Begin with the right hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Right armpit,
Right side of the ribs,
Waist,
Hip,
Right thigh,
Knee,
Calf,
Ankle,
Heel,
Sole of the right foot,
Top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Move to the left hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Left armpit,
Side of the ribs,
Waist,
Hip,
Left thigh,
Knee,
Calf,
Ankle,
Heel,
Sole of the left foot,
Top of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Now bring awareness to the back body,
Right buttock,
Left buttock,
Lower back,
Middle back,
Upper back,
Right shoulder blade,
Left shoulder blade,
Spine.
Bring awareness to the front of the body,
Lower belly,
Navel,
Solar plexus,
Chest,
Heart centre,
Notice the neck,
Throat,
Jaw,
Mouth,
Tongue,
Lips,
Nose,
Cheeks.
Eyes,
Eyebrows,
Forehead,
Scalp,
Sense the entire head,
The whole right side of the body,
The whole left side of the body,
The whole body together at once from head to toe.
The whole body together,
The whole body together,
Feel the body resting still held by the earth.
Now bring your attention to the natural rhythm of your breath,
No need to change it,
Simply observe.
Begin counting your breath,
Starting from 27 and counting down to 1,
Count each exhale only,
Silently,
Inhale,
Exhale 27,
Inhale,
Exhale 26.
Inhale,
Exhale 25,
Inhale,
Exhale 24,
Continue like this,
Calm and steady,
If you lose count,
Simply return to 27 and begin again without judgement.
Stay with the breath,
Counting down,
Deeper into stillness,
Letting the numbers fall away like leaves,
Until there is only breath and being.
Let's now move into a series of nature based images,
Simply observe each one as it arises,
Lightly,
Without effort,
Allow the images to come and go,
Like clouds passing through the sky of your awareness.
A vast open sky in the stillness of dawn.
The sound of gentle rain falling on leaves.
The sun setting at the top of a mountain.
A single tree standing in a field.
The warmth of sun on your skin.
A soft forest floor beneath your feet.
An eagle gliding on a breeze.
A hush of snow falling.
A full moon reflected on water.
Sunflowers blooming in a field.
Waves lapping the shore.
A path winding through tall grass.
The scent of wildflowers in spring.
Morning mist over a valley.
Fireflies blinking in the dark.
The sound of trees blowing in the wind.
A clear night sky filled with stars.
Let these impressions wash over you.
No need to hold on to any of them.
Just rest in the rhythm of nature's memory.
Everything is connected.
Everything belongs.
You belong.
Feel the quiet spaciousness within you now.
Clear,
Calm,
Whole.
Recall your intention,
Your sankalpa.
And repeat it three times silently.
Trust that this seed has taken root in your deep inner being.
Now begin to feel the body again.
Supported by the earth.
Soft and relaxed.
Return to your breath.
Rising and falling.
Notice any sensations or feelings.
Just observing.
Observe the spaciousness within.
Begin to notice the environment around you.
Picturing in your mind where you are.
Gently wiggle the fingers and toes.
Maybe roll the head side to side.
When you feel ready,
Draw your knees in.
Roll to one side and rest there for a moment.
Give your whole self a smile.
Thank yourself for showing up.
You are enough.
You are held.
You are home.
And slowly come back.
Knowing you can return to this space of rest whenever you need.
Carry this sense of rest,
Connection and wholeness into the rest of your day.
This practice has been offered with Universal Love.
