Hi,
Friends.
Welcome to this gentle reset session.
This is perfect for all levels.
Whenever you're just needing that space to reset your nervous system,
We'll find a little bit of movement to begin with,
Which will allow ourselves to settle into stillness for a non-sleep deep rest meditation.
We're going to start in tabletop position.
So coming to all fours.
Spreading the fingers nice and wide.
Signed Cat and Cow.
So as you inhale,
Drop the belly.
Gase goes up as you pull the heart through.
Exhale to press the ground away,
Tap chin to chest.
And move back and forth between these two movements.
Going at your own pace.
Connecting with your own breath.
Feel free to find any movement that feels good.
So maybe.
You circle the hip.
Maybe you create some figure eights with the hips.
Whatever movement helps you to just release any tension through the spine,
The body.
Just move intuitively.
And after one more round in each direction,
We'll just Meet back and center with a neutral spine.
Inhale,
Right hand sweeps high,
Opening up through the chest.
Exhale,
Thread the needle,
Release the shoulder down to the mat.
Option to stay here or you can walk the left fingertips forward.
Maybe you sweep it up and around for a bind.
Wherever you are,
Keep the hips level.
Breathe.
Take one more breath here.
Before gently unwinding,
Planing the left hand.
Right hand sweeps,
High opening.
Tabletop position.
Inhale,
Left hand sweeps high,
Create space.
Exhale,
Thread the needle,
Left shoulder down to the mat.
Again,
Option to walk the right fingertips forward or sweep them up and around for a bind,
Grabbing hold of the left thigh.
Take another breath here.
Core gently unwinding,
Planting the right hand,
Left hand sweeps high,
Opening up.
Tabletop position.
Puppy pose,
Walking the hands forward and melting the chest down to the mat.
Hips stay where they are and just find space and opening through the shoulders.
Let's take a few breaths here.
When you're ready,
Lift up,
Walk your hands in.
We're going to make our way down to our back.
So arriving in a comfortable position,
Feel free to grab your pillow or.
A blanket to cover up with.
Just allowing yourself to release.
You can land with your legs extended,
Your hands out.
Maybe you bend through the knees,
Allow the knees to fall in,
Or you can bring the soles of the feet together and allow the knees to fall out.
Whatever position allows you to just release because we'll be here for a while as we move into our guided meditation.
Welcome to this Christian Yoga Nidra session.
A 20-minute journey dedicated to finding inner peace in Christ.
As you prepare,
Find a comfortable position lying down.
Close your eyes.
Relax your body.
Allowing your hands to rest gently by your side.
As we begin,
Take a deep breath.
And invite the Holy Spirit to guide this time of relaxation and spiritual connection.
Allow yourself to be present.
This moment.
Setting aside the distractions of the day.
And being here.
Now.
As we move into a body scan.
We'll begin our focus on the crown of your head.
As you breathe in,
Imagine God's peace entering your body.
And as you breathe out,
Letting go of any tension or stress.
We'll gradually move through the entire body,
Finding relaxation.
And ease.
So first,
Beginning with the muscles in your face.
Find softness along your brow.
Unclenching your jaw.
Maybe parting your teeth.
But keeping the lips sealed.
Breathing in.
Imagining God's peace entering your body.
Illuminating.
Your face.
And as you breathe out.
Letting go of any tension or stress in your face.
Gradually moving from your head to your neck.
And your shoulders.
Breathing in.
Allowing God's peace to fill you in this moment.
Breathing out.
Finding softness in your neck and shoulders.
Moving down your arms.
Elbow.
Rest.
Palms of your hand.
Fingertips.
Breathe in.
Imagining God's peace.
Entering and filling and illuminating your arms.
Breathing out.
Letting go of any tension or tightness.
In your arms.
Your hands,
Fingertips.
Shifting your awareness to your chest.
Your abdomen.
Noticing the expansion as you breathe in.
God's peace enters.
Filling every nook and cranny of your lungs,
Using them to the fullest capacity.
Filling up with his peace.
Exhale.
Releasing and finding softness in your belly.
And your chest.
Shifting your awareness to your hips.
Finding grounding.
Rooting in the surface beneath you.
Breathing in.
God's peace.
Fills your hips.
Breathing out.
Finding softness.
And grounding.
Shifting your awareness to your thighs.
Your knees.
Breathing in.
God's peace enters in this area.
Illuminating expanding.
Breathing out.
Letting go of any tension or stress in your thighs or your knees.
Shifting your awareness to your calf.
Your ankles.
Soles of your feet.
And through to your toes.
Inhaling.
God's peace enters and fills this area.
Exhaling.
Letting go of any tension or tightness.
And with your whole body being filled with God's peace.
Inhaling.
Imagine your body being fully illuminated,
Fully at ease.
Fully filled.
Exhaling.
Releasing any discomfort or tension.
Just feel the relaxation deepening with each breath.
As you become more aware of God's presence in this moment.
And shift your attention to your breathing.
Inhale slowly and deeply.
Filling your lungs with a sense of serenity and calm.
And hold your breath for a moment at the top.
Savoring the peace that Christ offers.
Exhale gently.
Slowly releasing any remaining anxiety.
Or unrest.
With each exhale,
Deepen your sense of peace.
Trusting in Jesus's promise of comfort.
And pause at the bottom.
Before you take a new air.
Filling your lungs with new,
Fresh air.
Hauled at the top.
Savor the peace that is filled in your body.
Exhale gently.
Slowly releasing any discomfort.
Pause at the bottom before taking in new air.
And continue this pattern of breath.
Going at your own pace.
Breathing in.
Pausing at the top.
Before letting go.
And pausing at the bottom.
Allow the rhythm of your breath to anchor you in the present moment.
Surrounded by God's loving care.
You knowing that it's his breath in our lungs.
And just taking a few more rounds of breath.
Noticing the ebb and flow.
The balance of effort and ease.
You knowing that your breath is an anchor.
So if the mind starts to wander,
Just simply follow.
The pattern of your inhalation.
And exhalation.
And take another breath in.
And this time release it out of your mouth.
Now let's meditate on the words of Jesus in John 14,
27.
Peace I leave with you.
My peace I give you.
I do not give to you as the world gives.
Do not let your hearts be troubled and do not be afraid.
Peace I leave with you.
My peace I give you.
I do not give to you as the world gives.
Do not let your hearts be troubled and do not be afraid.
In this moment,
Just simply contemplate.
The unique piece.
That Christ offers.
Knowing that it's unlike anything the world can give.
It's a peace that calms our hearts and minds,
Even amidst life's storms.
Peace I leave with you.
My peace I give you.
I do not give to you as the world gives.
Do not let your hearts be troubled and do not be afraid.
Imagine this divine peace.
As a gentle,
Radiant light filling your entire being.
With each breath,
Let this light dispel any shadows of worry.
Or fear.
Reassuring you of the constant presence and love of Christ.
And take a few minutes here just to contemplate.
And meditate on the words of Jesus.
Peace I leave with you.
My peace I give you.
I do not give to you as the world gives.
Do not let your hearts be troubled.
And do not be afraid.
And just taking another moment or two here of reflection.
As our session draws to a close,
Let us pray.
Lord Jesus.
We thank you for the gift of your peace.
A peace that transcends all understanding.
We ask you to fill our hearts and minds with this heavenly peace.
Help us to trust in you,
To rest in your promises,
And to face each day.
With the assurance of your presence.
May your peace guard our hearts and minds,
Keeping us in your love and grace.
And gently begin to bring your awareness back to the room.
Feeling the surface beneath you.
Maybe start to wiggle your fingers and your toes,
Inviting movement back into the body.
Taking one more cleansing breath,
Breathing in deeply,
Filling the lungs completely.
And exhale,
Release out of your mouth.
Gently opening the eyes when you feel ready.
And returning to your surroundings.
Taking a moment to bask in the peace of Jesus Christ.
And carry.
This peace with you.
Throughout the rest of your day
