Welcome,
My name is Kari and I'm honored to guide you through an Eko Nidra deep rest meditation today.
Eko Nidra is a deeply relaxing practice,
One that can help us reconnect with elements of nature as well as reconnecting with our own inner natural world.
During this meditation I will be taking you on a journey.
A journey through your senses,
A pilgrimage through your body and a short nature journey through the landscapes and soundscapes of the earth.
We'll also have an opportunity to sow the seed of an intention or heartfelt wish for yourself in the rich soil of your subconscious.
Before we begin make sure the volume is just right for you and take a moment to ensure you are really comfortable and cozy.
Maybe lying on your back if that feels good to you.
Making any small adjustments to your position so you feel at ease and supported.
If you're lying on your back allowing your feet to gently fall to the sides.
Relaxing your leg muscles and allowing your belly to soften.
Relax your jaw,
Really enjoying the feeling of settling into where you are.
Feeling safe,
Warm and relaxed.
Letting the breath settle and now if it feels right and comfortable for you just closing the eyes.
If you don't want to close your eyes you can just invite a soft gaze through your eyelashes.
Noticing now the contact points between your body and the surface on which you're lying.
I wonder if it's possible to allow those points to soften a little more.
Enjoying the feeling of this contact.
Enjoying the feeling of its support as it holds you.
Allowing the day or hours before this session to gently melt away now.
Down into the earth.
Allowing any tension to melt into the earth.
Feeling safe and supported.
Held by the earth.
And now we start with the sense journey.
Gently bringing awareness to your breath.
Breathing in through your nostrils.
Noticing how the air feels in your nose.
If it's cooling or maybe warm.
And when you breathe out does the temperature of the air change?
Noticing the flow of the breath and where it lands.
Where is your body moving as you breathe?
Perhaps your belly?
Perhaps your chest?
Is there a tiny echo of movement as you breathe in the rest of your body?
Feeling all the places in the body where this movement of breath can be felt.
Observing this gentle ebb and flow.
The natural pause at the end of each exhale.
The soft flowing wave of breath that naturally flows into another in an easeful constant rhythm of its own.
Noticing our connection with the air and with the planet.
The planet is providing all this air for us to breathe.
Nourishing us every single second.
Opening to an awareness of how we are connected to this same ocean of air that connects all the living beings on this planet.
The trees,
Plants,
Animals,
Insects and other humans.
All part of the same cycle.
Noticing how this atmosphere is touching your face.
The points where the atmosphere comes into contact with your skin.
Is there any breeze or sensation of the air around you?
I wonder if you can feel a touch of clothes or the blanket against your skin.
Just noticing this.
Focusing on your sense of hearing.
So you're listening to my voice right now.
The tone of it.
The melody.
The space in between my words.
Maybe there are other sounds in the space where you are.
Welcoming all the sounds.
Just noticing how they blend into the uniqueness of this moment.
Creating a perfect symphony.
Noticing how it feels in your body to be part of the unique concert of here and now.
And then if your eyes are closed,
Wondering what you can see behind your closed eyelids.
Are there any colors?
Shapes?
Patterns?
Any movement of light and dark?
Now becoming more aware of the points of contact between your body and the surface beneath you once again.
Sensing the pull of gravity.
The loving way the earth is holding us.
Lovingly held by the earth.
Connected deeply to it.
I wonder now if there is any wish or intention you are carrying for yourself at this moment.
Or for others or the planet.
Just giving you a moment for that.
And perhaps you can imagine this wish as a seed.
And within this seed is another world.
Full of potential.
Full of images,
Sounds,
Aromas and energy of what you wish for.
Perhaps you could plant this seed of potential,
Your heartfelt wish,
Into the rich welcoming earth.
Maybe give it a little water and adjust the light so it is just perfect for that seed to take root and grow.
Imagine the feeling in your heart as if this wish is already fulfilled.
Now we can leave this seedling and come back to your body trusting that it is protected and that it has everything it needs to thrive.
And now we are going to set off on another journey.
A pilgrimage through the body.
I'm going to name a few points on the body allowing you to bring your awareness to these points as I name them.
Simply feeling the sensations in these points.
The crown of the head.
The point between your eyebrows.
Both eyes.
Both ears.
Nose.
Upper lip.
Lower lip.
Your whole mouth.
Hollow of the throat.
Heart center.
Right shoulder joint.
Right elbow.
Right wrist.
The tip of the right thumb.
The tip of the right forefinger.
The tip of the middle finger.
Tip of the right ring finger.
Tip of the little finger.
Palm of the hand.
Wrist.
Inner elbow joint.
Right shoulder joint.
Heart center.
Left shoulder.
Left elbow.
Left wrist.
The tip of the left thumb.
Tip of the left forefinger.
Tip of the middle finger.
Tip of the left ring finger.
Tip of the little finger.
Palm of your hand.
Wrist.
The inside of the left elbow joint.
Left shoulder.
Heart center.
Solar plexus.
Navel center.
Right hip.
Right knee.
Right ankle.
The tip of the right big toe.
Tip of the second toe.
Tip of the third toe.
Tip of the fourth toe.
Tip of the little toe.
Sole of the foot.
Right ankle.
Right knee.
Right hip.
Navel center.
Left hip.
Left knee.
Left ankle.
The tip of the left big toe.
Tip of the second toe.
Tip of the third toe.
Tip of the fourth toe.
Tip of the little toe.
Sole of the foot.
Left ankle.
Left knee.
Left hip.
Navel center.
Solar plexus.
Heart center.
Feel the whole body.
Feeling the whole body.
And now we take your whole body for another journey.
A journey through the earth where you're going to be hearing sounds of the earth and just listening to those sounds with your whole body allowing them to take you wherever they want to take you.
So slowly and gently now leaving the landscapes behind and just remembering that heartfelt wish that little seedling still growing towards the light.
Imagine that wish in full color again with all the details of shape and color and feeling.
Letting that image fade away and slowly coming back into your body.
Back into the space where you are now.
Noticing the sounds in the space around you.
The feeling of your body meeting the surface on which you are lying or sitting.
Perhaps taking a slightly deeper breath to gently wake your body.
More aware of your body now.
Exploring small movements of fingers and toes.
Fingers and toes.
Gently moving wrists and ankles.
And if you like you can have a stretch rather like a cat after a delicious nap.
And when you're ready gently flicker your eyes open.
Taking your time to fully come out of the practice and fully into this present moment.
Noticing in detail the space in which you're in and acknowledging the connection that we always have with the earth wherever we are and whatever we do.
And as a final last invitation I'd love to invite us all to do a small act of kindness sometime in the next hours or days.
Something nice for other people,
Animals,
A plant or the planet.
Without expecting anything in return.
Simply spreading some kindness.
This concludes our EcoNidra practice for today.
Thank you for joining me and for giving yourself the spaciousness of just being.
Of taking time to heal,
To rest deeply and plant the seeds of positive change.
Go gently into the rest of your day.
