Find a position that feels right for you.
Laying down or sitting,
Eyes open or closed,
Find a position that is comfortable for you in this moment.
Welcome everything just as it is,
Welcoming all positive and negative sensations,
Thoughts and images with openness knowing that these can be messengers guiding you to experience greater understanding,
Peace and harmony within yourself and the world around you.
Begin by opening all of your senses,
Welcoming sounds,
Smells,
Tastes,
Color and light,
Sensations and feelings in your body.
As you welcome everything,
Soften the body,
Soften the jaw,
The shoulders,
The belly,
Feeling ease and relaxation spreading throughout the entire body and mind.
Experience your heart's deepest desire,
Something that you desire more than anything else in life,
Maybe for health or inner peace.
Feel your heartfelt desire with your entire body and do this while imagining and experiencing it as if it's already true for you.
Set an intention for your practice today.
It might be to relax or rest or to release stress or feel at ease.
Whatever your intention is for today,
Welcome it and affirm it with your entire body and mind.
Bring attention to your inner resource,
Your safe haven,
Your sanctuary where you feel grounded,
Safe,
At ease,
Secure,
Peaceful and calm.
If it helps,
Imagine a person,
A place in nature or an experience where you felt secure and at ease.
Evoke a felt sense of well-being and calm throughout your entire body.
Come back to the felt sense of your inner resource throughout your practice and in daily life so you feel grounded,
Secure,
Safe and at ease during all circumstances that life brings to you.
Think about something in your life you are very grateful for.
Think about where you can feel that in your body.
Give gratitude the chance to arise naturally and when it arises,
Let yourself sink into the feeling.
The feeling throughout the entire body and mind.
Where does this feeling live in the body?
You may feel something or nothing at all and this is all part of meditation allowing whatever arises to be just as it is without trying to change it.
Bring your awareness to your breath as you inhale and exhale.
These breaths sustain your life.
Draw your awareness to your heart beating,
Rhythmically and softly beating,
Filling with love and compassion and peace.
Bring awareness to your eyes that let you see faces,
Colors,
Smiles,
Nature,
The sunrise,
The sunset,
Rainbows and the moon and the stars.
Bring awareness to your ears.
The ears allow you to hear music and laughter and the voices of the people that love you.
Awareness to your nose.
Your nose that smells the ocean breeze,
The flowers,
The trees,
Newly cut grass,
Apple pie baking in the oven.
Bring awareness to your mouth.
Your mouth that tastes and kisses and speaks,
That whispers and sings.
Your hands that hold,
That caress and open and close.
Awareness to the arms and the shoulders that carry and hug.
Your feet and toes allow you to walk,
To run,
Dance,
Kick,
Jump.
The awareness now,
Bring it to the abundance,
The expansion,
The growth,
The empathy and love and your ability to see potential in everything that life brings you.
And now experiencing the warmth,
Love and compassion that gratitude brings.
Where do you feel this in your body?
How does this feel in the body?
What images,
Thoughts and emotions arise with this feeling of gratitude?
Let go of judging with the mind and experiencing everything just as it is.
Letting go of thinking,
Everything just as it is.
Now draw your awareness to someone you hold dear to your heart,
Someone that makes you smile from ear to ear and feel the gratitude for this person and your relationship with them.
We no longer take life for granted when we become grateful for everything that we have.
The more grateful we are for what we have,
The more things to be grateful for will come into our experience.
Hold this feeling of gratitude throughout the entire body and mind.
Welcome once again your heart's deepest desire,
Noticing how it might have changed or still be the same.
Your heartfelt desire,
Experiencing it now in your whole body.
Now sense your body and the room around you and when you're ready,
Transition back into waking life.
Taking time,
Allowing your body to fully awaken to its natural state,
Feeling calm,
Relaxed,
Alert and awake.
Turning your head,
Stretching or fluttering your eyelids open and closed,
Feeling the space around you.
Come back into a wide awake and alert state of being.
Thank yourself for taking the time to practice Yoga Nidra Meditation.
