Hello,
Namaste and welcome.
Make yourself comfortable lying down or seated,
Lower your eyelids and let your gaze soften or close your eyes if that feels right.
How do you feel right now?
What thoughts are coming and going?
Take a moment to check in,
No need to change anything.
Simply notice,
With gentle curiosity,
Your current state of being.
And when you're ready,
Take a few slow,
Deliberate breaths in and out of the nose if that's comfortable.
Take your time.
Feel how the breath moves through the body.
With each exhale,
Feel yourself softening a little.
And know that the mind too can soften and settle.
Not switching off,
Simply slowing down,
Finding a little more space between the thoughts.
Let the breathing return to its natural rhythm now as we introduce intention or sankalpa.
Receive these words and let them settle.
I am strong.
I am resilient.
I am resourceful.
No analysis,
No how or what if or when.
For now,
Simply receive the words.
I am strong.
I am resilient.
I am resourceful.
If you're working with your own sankalpa,
You may bring forward those words instead.
Repeat your intention silently.
Whatever words you chose,
Release them for now,
We'll return to them later.
Bring your awareness now into your physical body.
Begin with your hands.
Feel them exactly as they are right now.
The weight of the hands.
The warmth or coolness of the palms.
And now your feet.
Feel the soles of the feet.
The contact with the surface beneath them.
The toes.
The heels.
Feel the earth steady and supporting you.
Sweep your awareness upward through the legs.
The lower back.
Chest.
The shoulders.
Is there tension here?
Simply notice.
And now the face.
Your forehead smooth.
Eyes soft.
Jaw unclenched.
And now travel downwards through the throat.
The chest.
And come to rest in the lower abdomen below the navel and feel the breath here.
The natural rise and fall of the breathing.
No effort required.
In this stillness you're very present.
You're not really sleepy.
It's more of a radiant stillness within the body.
While the mind remains quietly aware.
Pause here.
To connect with the quiet sense of your inner strength.
And now return to your intention.
I am strong.
I am resilient.
I am resourceful.
Plant each word slowly and precisely into every layer of the body and the mind.
Release your words of intention now.
With trust.
With gratitude.
With certainty.
And notice how you feel.
Grateful for this time you took to reconnect,
Refresh and recalibrate.
Choose to carry a clear awareness of your inner strength and resilience.
Take it into the rest of your day or your evening.
A steady resource that is always available to you.
I am strong.
I am resilient.
I am resourceful.
Your nano-nidra is complete.
Become aware of sounds nearby,
Further away,
The world outside ready for you.
In your own time enjoy a deeper breath and stretch and move in ways that feel good.
And when you are ready,
Open your eyes.
Thank you for meditating with me.
