Getting ready for this yoga nidra.
Lying down,
Blanket yourself for warmth,
Maybe a cushion under your knees,
Just for support.
Let yourself fall into Mother Earth,
Arms by your side,
Palms turned up,
Either nothing under your head or just a small pillow,
And taking breaths,
Slow breaths,
Grounding breaths in and out of your body,
Within the sacred space of your heart,
Set a clear intention for this practice,
One that might resonate as,
I am attuned to the deeply grateful wonders of my body,
For I love my body more and more each day.
I invite you now to focus on the natural rhythm of your breath,
With each inhale,
Appreciate the life-giving oxygen that's coming into your body,
And with each exhale,
Visualize the release of what no longer serves you,
That's right,
Appreciate the life-giving oxygen as it comes in,
And as it goes out,
Releasing what no longer serves you,
Bring your awareness into your lungs,
And just marvel that your lungs are just breathing this air in and out of your body with ease.
Your lungs breathe 22,
000 times a day,
Revitalizing every cell within you,
We're now going to change the way we're breathing,
We're going to breathe in and out of the mouth now,
And as we breathe in and out of the mouth,
Visualize a body of water in front of you,
An ocean,
A boundless sea,
Where every inhale is the waves rising,
And every exhale,
The waves are gently descending,
The waves coming in and out of your body.
Releasing the breath now,
More and more relaxed,
Feel a soothing warmth begin at the crown of your head,
Awareness at the crown,
And the warmth gently cascading down towards your forehead,
To your temple,
Cascading at the back of your head,
Bringing your awareness to your eyelids,
Your eyes that are under your eyelids,
Your eyes that have the ability to process millions of messages per second,
Ears,
Awareness to hearing,
Your ears capture a vast range of frequencies,
From the faintest whisper to melodious tunes,
Nose and nostrils and mouth,
Your portals to taste and smell,
Introducing you to all the flavors and all the scents around,
Throat and neck,
Channels of communication,
The hallway for the breath to move in and out,
Giving you life,
Awareness moves to your shoulders,
Awareness to your arms,
Awareness to your elbows,
Wrists,
Your tools of creation,
Your fingers of touch,
Awareness now moving to your chest,
As your chest rises and falls,
Your chest the home to your heart that beats a hundred thousand times a day,
Pumping life throughout your whole being,
Awareness moving to your upper abdomen,
Where the liver carries countless functions,
And the stomach digests all the food you eat,
Transforming the food into energy,
Awareness to your lower back,
To the kidneys that are continuously cleansing and purifying your system,
Hips,
Thighs,
Knees,
Calves,
They are all the pillars of strength offering mobility and support to your torso,
Awareness moving to your ankles,
To your feet and all your ten toes,
Grounding you,
Balancing you,
Bearing the weight of your whole body with the ability to navigate all sorts of different terrains,
And your breathing slow,
Deep breaths in and out of your body,
We are now going to go even deeper into your body,
Deep organ and body awareness,
And breath awareness,
Imagine a glowing light starting at your head,
Illuminating and highlighting each organ and body part,
We will start with your brain,
Acknowledge its orchestration of thoughts,
Memories and emotions,
There is an intricate web of roughly 86 billion neurons in your brain,
More neurons in your brain than there are people on planet earth,
Lungs feel them expand and contract in an unwavering rhythm supporting your existence,
And your lungs expand and contract 22,
000 times a day,
Awareness to your heart,
Embrace its pulsation,
The rhythm maintaining flow of oxygen and nutrients into every part of your being,
With each heartbeat,
And your heart beats 100,
000 times a day,
Awareness and recognition to your liver and its dedication to working tirelessly to ensure balance and health,
Your liver which performs over 500 functions including detoxification and producing vital chemicals you need,
Your kidneys honour their relentless effort in purifying your body,
Your kidneys filter around 120-150 litres of blood daily,
Removing all the waste and excess fluid,
Sturdy and flexible pillar,
Granting mobility and safeguarding your whole nervous system,
Give thanks and gratitude to your spine,
Awareness back up to your eyes,
Reflect upon your eyes capturing countless images daily,
Allowing you to perceive the beauty of the world,
And you have your skin,
Recognise your skin,
Become aware of the skin that's all over your body,
Awareness that your skin is the largest organ protecting you,
Regulating temperature,
And allowing the sensations of touch,
Awareness now to your legs and feet,
I invite you to celebrate their daily endeavours,
Grounding you and propelling you forward,
Awareness,
Gratitude to your arms and your hands,
The instruments of action,
Touch,
Warmth,
They build,
Embrace and express,
I invite you to conjure up an image of yourself standing beside a beautiful quiet lake,
Its surface is a perfect mirror,
And you're gazing into these calm waters,
Observe the beautiful luminous reflection of your body,
Each part of your body radiating light and vitality,
Bringing in more gratitude for your whole body,
For your body inside and out,
Give gratitude for the miracle of your body,
And gradually now reconnect with the present,
The room,
The ambience,
The surface beneath you,
The ebb and flow of your breath,
Awaken your body with gentle movements in your fingers,
In your toes,
When you're ready,
Wrap your arms around yourself,
Give yourself a big hug,
Tell yourself I love you,
I thank you body,
And carry the sensations and the learnings that you've got from this meditation,
Perhaps with a new resolve to look after your beautiful body,
A resolve to feed your body the food it needs,
To exercise the body and give it the movement that it needs,
And more importantly,
Give your body the love,
The love that you need and the love that it needs,
Bringing mind and body together,
When you're ready to sit up,
Carry this session and profound appreciation with you,
Appreciation for all the parts of you,
Blessings on your journey,
Namaste
