Welcome to your yoga nidra meditation journey into spaciousness.
So find yourself a comfortable position seated or lying down.
And take a moment to get really cozy here.
Perhaps a blanket over your body,
Support behind your head.
And now at any time as you need,
You can shift your body for a deeper comfort.
And as you settle in here,
Allow your eyes to softly close.
And begin to tune into this moment.
Be here now.
Hearing the sounds in the space you are in.
Feeling the support that is underneath you and the invitation to really let go into the support.
To feel the permission to relax.
To feel some sense of ease,
Of softening.
Let your eyes soften.
Your lips soften.
Feel your jaw loosening,
Opening.
Feel your shoulders heavy.
Relaxing into the support.
Your arms,
Hands heavy at rest.
The softness through your legs as your muscles relax.
Heaviness in your legs.
Softness through your toes.
Begin to notice the breath.
Your breath as it naturally flows in.
Perhaps coolness in your nostrils as the breath flows in.
And warmth as the breath flows out.
With a loving awareness,
A kind attention.
Just follow your breath.
As it flows in through your nostrils,
Perhaps notice there's a ticking in your throat.
Rise and fall of chest or belly.
For a few moments,
Notice the play of breath as it flows in and out of your body.
Now please bring hands to your belly to rest on your belly.
To notice the breath flowing,
The rise and fall of your belly.
The invitation for breath to flow in and out of belly.
Begin to sense the rhythm of the breath as the belly rises and falls.
Perhaps whispering within with each breath.
Inhaling soft.
Exhaling belly.
Soft belly.
Soft belly.
As you sense and feel the rhythm of your breath,
Slide one hand up to your chest,
To heart center.
Invite your breath to flow a little deeper.
To feel belly and up to chest,
Heart center.
Feel the rhythm of your breath slow as it deepens.
Feel a deeper presence,
An embodied presence,
As you breathe more deeply.
I'm taking a moment here.
So just notice within this embodied presence,
Notice what you are experiencing.
And willing to judge,
Simply notice sensations,
Embody thoughts,
Feelings.
Now from this awareness,
Create an intention for your nidra meditation of how this practice can support and serve you,
Be most meaningful for you.
Please whisper this intention to yourself three times.
Now please let your arms come to where it is most comfortable for you.
And allow yourself a final settling into the support you are on,
Into the shape you are in.
Settling into your breath.
That beautiful inner rhythm that flows in and out of your body.
As your body rests,
As breath softly flows,
Bring your awareness up to the center of your forehead.
Notice the space inside your forehead.
Sense this spaciousness here.
Let your awareness flow down through your mouth and fill your mouth.
Sense the space inside your mouth.
Awareness flows down through your throat.
Spaciousness here.
Flows down to the notch at the base of your throat.
Now awareness flows out to your hands and fingers and thumbs.
And you sense the space inside your hands,
Fingers,
Thumbs.
Awareness flows up to fill your arms and shoulders.
And you sense the space inside your arms and shoulders.
Awareness fills your upper chest,
Upper back.
And you sense the space here.
Awareness flows down through your shoulder blades,
Along the spine,
Chest.
And you sense the space here.
Awareness flows down through your ribs,
Your belly,
Along the spine.
And you sense the space here.
Awareness fills your whole torso.
And you sense the spaciousness within your whole torso.
Awareness fills your hips and pelvis.
And you sense the spaciousness here.
Awareness fills your legs.
Sense the space inside your legs.
Awareness fills your feet and toes.
And you sense the space inside your feet and toes.
Now can you imagine the distance between your toes and the top of your head?
And all the spaciousness between.
And you sense the space between the top of your head and your fingertips.
Can you sense the space here?
And you sense the space between the tip of your tailbone and the top of your head.
And all the space in between.
And you sense the space within your whole body.
Your whole body.
Awareness flows through the space within your whole body.
And notice now any strong sensation that comes to your awareness.
Any strong sensation,
Perhaps a warmth or coolness,
A heaviness,
A throbbing,
A tightness.
Notice this sensation.
Notice the experience of this sensation.
Drop your awareness down into the space within which this sensation is held.
Within which this sensation flows.
A sensation like a wave on the ocean dropping down beneath the wave.
To sense the ocean-ness within,
The spacious within.
An ocean of spaciousness.
Awareness once again flows out through your whole body.
Do notice another sensation that calls your attention.
Itching,
Restless,
Throbbing,
Expansive.
Whatever calls your attention,
Bring your awareness to it.
Let yourself experience this sensation.
And now please drop your awareness down into the space in which this sensation is held.
To the open spaciousness beneath the sensation.
Awareness flows out once again through your whole body.
To notice another experience that calls your attention.
Perhaps it's an emotion.
Sensation of excitement,
Longing,
Sadness,
Love.
Perhaps it's a physical sensation.
Let your awareness move to where it is drawn to move to this sensation.
Body,
Emotion.
To let yourself be present to this experience with a kind attention,
A loving awareness.
As if the sensation were like a wave on the ocean.
Drop down into that ocean-ness that holds the sensation.
The spaciousness within which the sensation is flowing.
If the wave grabs you back up,
No worries.
Just turn back down into that open spaciousness in which it flows.
What does this spaciousness feel like?
As you move your awareness once again out through your whole body,
Through your whole body,
Can you imagine the spaciousness that runs through your whole body with a kind,
Loving awareness?
Take in this ocean of spaciousness within.
You might invite a color to flow through this open spaciousness.
Perhaps an ocean blue or a sky blue.
Whatever naturally arises.
An ocean of spaciousness within.
What does this feel like?
What is your experience of this spaciousness?
Allow yourself to soften into the spaciousness.
To drop deeper.
To feel a sense of being held here in this spaciousness.
Embraced.
Loving awareness.
Kindness.
Through this open spaciousness that you softly rest within.
Now please become aware of your breath.
Of the gentle rise and fall of your breath.
Become aware of your body resting here.
Begin to gently circle through your ankles and wrists.
In your time,
In your way.
Gently opening your eyes.
Om Shanti.
Deep peace.
Namaste.
