Hello,
Dear beautiful one.
Welcome to this guided meditation,
A practice that is deeply nurturing.
A practice that has been prepared.
With so much care and love,
Just for you.
Today we are going to journey together into a place of profound rest.
A place where your adrenal glands can truly soften.
Where your nervous system can completely exhale.
A place where your body can remember its own deep innate wisdom.
Of restoration.
Your adrenal glands are two small,
Powerful organs.
They sit like little caps on top of your kidneys.
And they work so very hard on your behalf.
Day after day.
They respond to every demand.
Every deadline.
Every worry.
Quietly and faithfully doing their job.
When we live in states of chronic stress or overwhelm.
The adrenals can become depleted and dysregulated.
Leaving us feeling exhausted yet unable to sleep.
Tired yet wired.
Disconnected from ourselves.
And from joy.
This is not a failure of your body.
It is simply a call for rest.
A call for deep.
Conscious.
And loving restoration.
And that is exactly what we are going to offer your body today.
Through this practice,
We are going to move through several phases of yogic sleep.
We'll begin with a softening breath practice to activate your parasympathetic nervous system.
Your body's rest and restore mode.
We will set a Sankalpa.
A heartfelt intention.
A seed of healing.
To plant in the fertile soil.
Of your subconscious mind.
We'll move through a full rotation of awareness through the body.
Systematically and intentionally releasing stored attention.
And signaling safety.
To every cell in your body.
We'll explore pairs of opposites.
Helping your nervous system find its natural balance.
And then we'll rest in a deep healing visualization.
A place of beauty.
And stillness.
Wear your adrenals.
Can fully restore.
And then will gently return you to waking life.
Feeling balanced.
And replenished.
My name is Wendy.
And it is truly my honor to hold this space for you today.
Welcome.
There's nothing for you to do right now.
Accept.
Receive.
This time is yours.
You are saved.
You are hell.
You are allowed to rest.
Let's begin by finding your most comfortable resting position.
Lying down in Shavasana is ideal.
On your back.
With your arms resting gently away from your body.
Palms turned softly upward.
Like open flowers.
If lying down.
Isn't available to you.
Find a comfortable seated position.
With your spine gently supported.
Take a moment now to arrange any props.
That will support you.
Perhaps a blanket to keep you warm.
A pillow.
Under your head.
Perhaps under your knees.
And maybe an eye pillow.
Or an eye mask.
To soften the light.
This is your sanctuary.
Take whatever you need for your comfort.
When you feel settled.
Gently allow your eyes to close.
Or if you prefer.
Simply soften your gaze downward.
Feeling the surface beneath you.
The floor.
The mat.
The bad.
Or the chair.
Fully and completely supporting your weight.
You don't have to hold yourself up right now.
The Earth is here.
She has you.
Allow your body.
To become happy.
Sinking down.
Down into this moment.
Of sacred rest.
Nowhere else to be.
Nothing else to do.
This moment is enough.
And you are.
Enough.
Let's now begin with three rounds of breath.
To send a direct message of safety.
To your adrenal glands.
Research has shown.
That slow,
Deliberate exhales stimulate the vagus nerve.
And descends.
Calming signals throughout.
The entire body.
Directly communicating to your adrenals.
That.
It is safe to rest.
So breathing in slowly through your nose.
For a count of four.
And then holding gently at the top.
For a count of two.
And now a long,
Slow exhale through your nose for a count of six.
Feeling the exhale.
As a release.
As a letting go.
Let's do that again.
Inhaling slowly for a count of four.
Holding softly again at the top.
For a count of two.
And exhaling completely.
For a count of six.
And perhaps on this exhale.
Imagining a small sigh of relief moving through.
Your adrenal glands.
Softening.
Releasing.
One more time,
Breathing in for a count of four.
Filling and expanding.
Pausing at the top.
For a count of two.
And again,
Breathing out for a count of six.
All the way out.
Fully and completely releasing Beautiful.
Now allow your breath to return to its own natural rhythm again.
No need to control it simply observe.
Feeling the gentle rise.
And fall.
Of your belly and your chest.
With each exhale.
Feel yourself.
Arriving more fully here in this moment of and healing rest.
We'll now set our Senkalpa.
A seat of intention.
That we plant.
Into the fertile ground.
Of your subconscious mind.
In Yoga Nidra.
The Sankalpa is said.
To be like a seed dropped into the soil.
At just the right moment.
When the mind is soft.
And open.
And receptive.
Your sankalpa for this practice might be something like.
.
.
My body is safe.
My adrenals are healing.
And I am deeply restored.
Are.
I release what is not mine to carry.
I rest and my body renews itself.
Or simply.
I am safe.
I am supported.
I am well.
Choose words that feel true and those that feel warm in your body.
Or simply use one of these offerings.
I am saved.
I am supported.
I am well.
Now repeat your sankalpa three times in your mind.
With feeling and sincerity.
As though you are speaking directly.
To the cells of your body.
Your Sankalpa has been received.
Trust that.
We'll now begin our rotation of consciousness.
Through the body.
As I name each body part.
Simply bring your awareness there.
There's no need to move.
Or tense.
Or do anything at all.
Just a gentle,
Loving intention of awareness.
You can even imagine a beam of soft light resting briefly on each part of you.
This practice.
Systematically withdraws energy from the outer world.
And invites it inward.
This signals deep safety to your adrenal glands.
And to your entire nervous system.
Beginning with the right side.
Right thumb.
Right index finger.
Right middle finger.
Ring finger.
Little finger.
Right palm.
Back of the right hand.
Right wrist.
Right forearm.
Right elbow.
Right upper arm.
Right shoulder.
Right armpit.
Right side of the chest.
Right side of the waist.
Right hip.
Right by.
Right knee.
Right calf.
Right ankle.
Right heel.
Right soul.
Right big toe.
Second toe.
3rd toe.
Fourth toe.
And fifth,
Little toe.
Moving to the left side left thumb.
Left index finger.
Left middle finger.
Ring finger Littlefinger Left palm.
Back of the left hand.
Left wrist.
Left forearm.
Left elbow.
Left upper arm.
Left shoulder.
Left armpit.
Left side of the chest.
Left side of the waist.
Left hip.
Left thigh.
Left knee.
Left calf.
Left ankle.
Left heel.
Left soul.
Left big toe.
Second toe.
Third toe.
4th toe Fifth,
Little toe.
Moving to the back body.
Right shoulder blade.
Left shoulder blade.
The whole upper back.
Middleback.
Lower back.
The right buttock.
Left buttock.
The base of the spine.
Moving to the front.
Of the body.
The right side of the chest.
Left side.
Of the chest.
Center of the chest.
The heart space.
The right side of the belly.
The right side of the chest.
Left side.
Of the chest.
Center.
Of the chest.
The heart space.
Right side of the belly.
Left side of the belly.
The Naval Center.
Of the area just below.
The ribcage.
The solar plexus.
Where tension.
And anxiety often live.
Breathing into this space now.
Allowing it to soften.
And release.
Bringing awareness now to the lower belly.
The area of the sacral center.
Of the hips and pelvis.
And then drawing awareness.
Inward.
And slightly upward.
To the area of your kidneys.
And your adrenal glands.
Let these precious organs sit in your mid to low back.
On either side of your spine.
Just above the waist.
Breathe here now with tenderness.
As if your breath itself.
Is a worm.
Golden hand of healing.
Resting on.
Your adrenal glands.
Whisper to them.
You can rest now.
You are safe.
You are hell.
You are loved.
Moving upward now to the throat to the jaw.
And the mouth.
Your tongue resting softly.
In your mouth.
Your right cheek.
Left cheek.
Nose.
Right eye.
Left eye.
Your right ear.
Left ear.
Right Temple.
Left Temple.
Your forehead.
The space between your eyebrows.
Your third eye center.
The crown of your head.
And now the whole body.
Your whole body.
All at once.
Your entire body.
Lying here.
In perfect stillness.
In perfect rest.
Completely supported.
Now we'll explore pairs of opposites.
This helps bring your nervous system into balance.
No need to create these sensations.
Simply allow them.
To arise in.
Whatever way they do.
Or simply observe the words themselves.
Feel heaviness.
Your body is heavy.
Sinki.
Dance.
Happy.
Now feel lightness.
Your body is light.
Floating.
Effortless.
Weightless.
Heaviness and lightness.
Now feel warm.
Your body is warm.
Soothed.
Melted.
Warmth.
Is spreading through every cell.
Of your body.
Now feel coolness.
Refreshing and clear.
A cool mountain breeze is moving through you.
Coolness.
Warmth.
And coolness.
One final time.
Happy.
Sinking.
Back into the earth.
Completely letting go.
The light.
Like a cloud untethered free.
Now letting go of all opposites.
Returning to a place of simple awareness.
Simply being here.
Resting in the spacious awareness.
Beneath all sensation.
Now allow your mind.
To soften.
Like a pool of still water.
And in this stillness.
Allow the following images to arise.
As if you were watching.
Gentle clouds.
Float across.
A clear blue sky.
Imagine yourself.
In a place of extraordinary beauty.
A sacred valley.
Untouched.
And quiet.
The air here is pure.
Carrying the scent of pine and earth.
And something almost sweet.
Like rain before it falls.
You are lying on soft fragrant moss at the edge of a natural hot spring.
A pool of golden mineral water.
That rises from deep within the earth.
The water glows faintly.
With a warm amber light.
The color of.
Late afternoon sunlight through honey.
Around you.
A circle of trees stand.
Like quiet guardians.
Their canopy forming a cathedral of gold and green.
Above you.
And around you.
You feel completely sheltered here.
Completely held.
Completely safe.
Nothing can reach you here.
This is your place.
Of absolute restoration.
Now become aware of the sound of the spring.
A gentle rhythmic bubbling.
Like the Earth itself is breathing.
With each exhale,
Feel yourself sinking more deeply.
Into this place.
Of peace.
The golden light from the spring warms your body.
From the outside.
And somehow.
You also feel it beginning to move through you from within.
Imagine this warm golden light.
Moving to the area.
Of your kidneys.
And adrenal glands.
Like a gentle,
Loving warmth.
Soothing.
Nourishing.
Replenishing.
Your adrenal glands are like two small flames.
That have been burning through the night.
Tending to you faithfully.
And this golden light.
Is the rest they have been longing for.
As the golden warmth moves through your adrenals.
Imagine them softening.
And releasing.
They're being bathed.
And restored.
Any excess cortisol.
Any accumulated stress.
Is gently dissolved.
By this golden healing light.
Now with force.
But with the quiet confidence of water that knows it will eventually find its way to the sea.
And now let this golden light expand outward.
From your adrenals.
Rippling gently through your entire body.
Through your kidneys.
Through your spine.
Through your belly.
And your chest.
Through your arms and legs.
All the way.
To your fingertips.
And your toes.
Your whole body is glowing now.
With this warm,
Healing light.
Every cell receiving rasp.
Every cell.
Receiving renewal.
Take refuge.
In this sacred valley.
Beside this.
Golden Spring.
Held by the strength.
Of the trees.
Take refuge.
In this sacred valley.
Beside this golden spring.
Held by the strength.
Of the trees.
There is nothing to do here.
Nothing to be.
Nowhere to go.
Simply rest.
And allow your body's deep intelligence.
To do what it knows how to do.
To restore.
To rebalance.
To renew.
And now,
Rest completely.
Until you hear my voice again.
Gently now.
Before we begin our return.
Bring your Sankalpa back to mind.
Repeat it once more three times.
With the same sincerity and warmth as before.
Feeling it settle.
Even more deeply into your body.
And into your being.
Perhaps you want to use.
Simply.
My body is safe.
My adrenals are healing.
And I am deeply restored.
Trust that the work of this practice will continue even today.
As you return to waking life.
The seed has been planted.
The rest has been received.
Now we begin our gentle journey back.
Becoming aware again of your breath.
Feeling it moving through your body.
And perhaps notice how your breath feels now.
Compared to when we began.
Perhaps it's slower.
Perhaps deeper.
Or more even.
Begin to bring awareness back.
To your physical body.
Feel the weight of your body against the surface beneath you.
Feel the temperature of the air on your skin.
Begin to notice any sounds around you.
Sounds that are near.
Sounds in the distance.
Allowing them all to be here.
Without needing to interpret them.
And when you're ready.
Begin to introduce.
The gentlest of movements.
Perhaps wiggling your fingers and your toes.
Making small circles with your wrists and ankles.
And maybe turning.
Your head gently from side to side.
These small movements reawaken your circulation and support the natural integration of this rest.
And if you'd like.
You may bring your knees gently toward your chest.
Wrapping your arms around them.
Maybe rocking slowly side to side.
Like a gentle cradle.
Offering your lower back.
A little love through this movement.
And take a moment now to notice how you feel.
Perhaps there is a sense of quiet.
That wasn't there before.
Perhaps a heaviness in your limbs.
That speaks of deep rest received.
Or a softness behind your eyes.
Maybe a subtle spaciousness in your chest.
I invite you to bring your hands to your heart now.
Taking a moment to offer gratitude to your body.
To your adrenal glands.
Into your nervous system.
Offer gratitude for their faithfulness.
For their resilience.
For their deep desire to heal.
When given the chance.
Know that this rest you have just given yourself is real.
It's meaningful.
Even 20 to 40 minutes of Yoga Nidra can offer your nervous system relief.
The equivalent of several hours of deep sleep.
Your adrenal glands have received a signal of safety they may not have received in a very long time.
And that matters.
I invite you to carry this stillness with you as you move through the rest of your day.
And when the world asks too much of you.
Remember this place.
Remember this breath.
Remember that you can always return here.
To this place of rest within yourself.
In closing.
May love and night fill your heart.
May love and light fill your mind.
And may love and light be with you always.
Thank you for sharing this sacred time with me.
It is truly my honor to walk alongside you on this journey of healing.
I am wishing you a beautiful day,
Dear one.
And until we meet again.
Namaste.
