Hello beautiful soul.
Welcome to this yoga nidra,
Non-sleep,
Deep rest guided meditation created specifically to relax the entire body.
My name is Wendy and I'm honored to be your guide today.
Welcome.
Let's begin by preparing your yoga nidra nest.
Reaching for and gathering your props,
A blanket to cover yourself with,
A pillow for under your neck and head and perhaps under your knees,
Maybe an eye covering,
Something to cover your eyes with to keep out the light and of course headphones to minimize any sounds and distractions.
Then finding your most comfortable position,
Preferably lying down and if they're not already closed,
Let's go ahead and gently close down your eyes.
Releasing your forehead,
Your brows,
Your cheeks and your jaw.
Softening your entire face and allowing your entire body to soften and release.
Feeling your body beginning to soften into the surface beneath you.
Noticing your breath and allowing your body to fill up with each inhale and then feeling your sinking in deeper and deeper with each exhale.
Feeling your body letting go and releasing.
Feeling a sense of heaviness,
A sense of release.
Your body is deeply resting right here,
Right now,
In this present moment.
Allow the stress and the tension and anxiety to melt and just fall away.
And then let's begin to place our focus on our breath.
Noticing the natural rise and fall of your chest and your belly.
Inhaling through your nose,
Exhaling through your mouth and noticing the natural rise and fall as you inhale and exhale.
Your chest and belly rise as you inhale and your chest and belly soften as you exhale.
Natural breaths.
Inhaling deeply,
Softening and gently,
And exhaling slowly.
And then next,
Let's take three full cleansing breaths to prepare and ground ourselves even more.
So,
Taking a long,
Deep exhale in through the nose and a nice,
Long exhale through your mouth.
Again,
Deep inhale through the nose and a nice,
Slow exhale through the mouth.
And then,
Once again,
Moving back into your natural,
Organic breath.
Noticing now how the more grounded you feel,
The more you're able to let go of the stress and anxiety.
Feel.
Noticing your natural breath.
And envision filling up with healing energy with each inhale.
And then with every exhale,
Allow that stress and the tension and anxiety to completely drain from your body.
Healing energy.
Exhaling,
Draining all that stress and tension away.
Feeling the support of the surface beneath you.
And allowing your whole body to soften and release.
Allowing both your mind and your body to be still.
And trusting and allowing the process of letting go and releasing.
And to now let set a sankalpa,
An intention for your practice.
You can use a short,
Positive statement like,
I am ready for deep relaxation.
And of course,
You may use another statement if you choose.
Repeat your statement softly to yourself,
Out loud,
Or mentally in your head three times to anchor it in.
I am ready for deep relaxation.
Now bring your awareness to your belly.
Breathing in,
Your belly rises.
Breathing out,
Your belly falls.
One wave of breath,
And then another.
Observe and notice this ongoing,
Easy flow of your breath.
The rising and the falling of your belly.
Now turn your awareness to your third eye,
The space between your eyebrows.
This is the seat of intuition and inspiration.
It's the all-knowing well of wisdom.
In your mind's eye,
Observe and see a basket filled with five-pointed blue stars.
These five-pointed blue stars are warm and glowing.
Reach into the basket and choose two blue stars.
Place one of the stars on the point between your brows.
Feel the warmth of the star on your third eye.
And then place the other blue star on the pulsing hollow of your throat.
Feel the star's warmth here on your throat chakra.
Now reach for a handful of blue stars,
And in your mind,
Gently place one each on your left shoulder.
Your left elbow,
And on your left wrist.
Retrieve five more blue stars from the basket,
And place one each on the tip of your left thumb.
Tip of your left index finger.
Tip of your left middle finger.
Tip of your left ring finger.
And on the tip of your left little finger.
Sense your fingers and your entire left hand alive and glowing with warm blue healing light.
Reach into the basket again,
And retrieve a handful of shimmering blue stars.
And gently place one each on the middle of your left wrist,
Left elbow,
Left shoulder,
And pause.
Next place another blue star on the point between your eyebrows,
And another one in the hollow of your throat.
Feel the warmth of these blue stars shining inside,
Shining outside,
Shining in all directions.
Reach into the basket,
And retrieve another handful of shimmering blue stars.
And gently place one each on your right shoulder,
Your right elbow,
And on your right wrist.
Retrieve five more blue stars from the basket,
And place one each on the tip of your right thumb.
Tip of your right index finger.
Tip of your right middle finger.
Tip of your right ring finger.
And on the tip of your right little finger.
Sense your fingers and your entire right hand alive and glowing with warm blue healing light.
Reach into the basket again,
And retrieve a handful of shimmering blue stars.
And gently place one each on your right wrist,
Right elbow,
Right shoulder,
And another one in the hollow of your throat.
Then place a blue star on your heart center,
Left side of your chest,
Another on your heart center,
Right side of your chest,
And another on your heart center.
Place a blue star on your solar plexus,
Located just beneath the bottom of your breastbone.
Place a blue star on your navel center,
Located below the solar plexus.
Observe and feel the warmth throughout your torso,
Left side of your chest,
Left side,
Right side,
Middle,
Shining inside,
Shining outside,
Shining in all directions.
Now place a shimmering blue star on your left hip,
Left knee,
And left ankle.
Reach into the basket and retrieve five blue stars,
And place one each on your left big toe,
Tip of your second toe,
Tip of your third toe,
Tip of your fourth toe,
And tip of your left little toe.
Now observe and become aware of your left toes and your entire left foot,
Alive and glowing with warm blue light,
Shining inside,
Shining outside,
Shining in all directions.
Reach into the basket again and retrieve a handful of shimmering blue stars,
Placing one on your left ankle,
Your left knee,
Your left hip,
And on your navel center.
Place a warm glowing blue star on your right hip,
Your right knee,
And your right ankle.
Retrieve five blue stars and place one each on your right big toe,
Tip of your second toe,
Tip of your third toe,
And tip of your fourth toe.
Now place a shimmering blue star on your left hip,
Left knee,
Tip of your fourth toe,
And tip of your right little toe.
Become aware of your right toes and your entire right foot,
Alive and glowing with warm blue light,
Shining inside,
Shining outside,
Shining in all directions.
Reach into the basket again and retrieve a handful of blue stars and place one each on your right ankle,
Your right knee,
Right hip,
And another at your navel center.
Pause here and observe the warm healing blue light.
Retrieve another handful of shimmering blue stars and place one each on your solar plexus,
Heart center,
The hollow of your throat,
And on your third eye.
Feel the warmth,
The warmth that resonates up and down this center channel,
Your entire center channel.
Your throat and third eye filled with warm,
Healing blue light,
Shining inside,
Shining outside,
Shining in all directions.
And now rest within the warmth and embrace of this healing blue light until you hear the sound of my voice again.
And now as you hear my voice,
Become aware of your body as warm,
Healing blue light,
Pulsing,
Warm,
Shining inside,
Shining outside,
Shining in all directions.
And then envision your breath moving within your body.
Breathe in from your belly to your heart.
Breathe out from your heart to your belly.
Breathe in from your heart to your throat and breathe out from your throat to your heart.
Breathe in from your third eye to your heart and breathe out from your heart to your third eye.
Breathe in from your third eye to the crown and breathe out from the crown to the third eye.
And the next time you breathe in,
Envision opening the crown chakra at the top of your head and mingle the white light from your crown chakra with the blue light from the 61 five-pointed blue stars.
Sensing and feeling yourself as a whole and complete being.
Always were,
Are,
And will forever be.
And now with the energy of the healing light within and without,
The white light and the blue light,
Coming back to conscious awareness,
Coming back to the space you created.
It may take a little bit before you come all the way back and that's just fine.
No worries.
Just take your time.
Welcome back from your yoga nidra session.
It's been my honor to spend this time with you today.
Thank you.
May you be happy,
May you be healthy,
May you be free,
And may you shine your light brightly as a beacon of hope,
Peace,
And love.
Sending you so much love,
Dear one,
And wishing you a beautiful day ahead.
Until next time,
Namaste.
