Hello,
My name is Beatriz and today I'm going to guide you through an inner child yoga nidra meditation.
Find your position and take the time to adjust your clothes,
Your hair,
Your blankets.
It's important for you to be comfortable so you can remain still.
Now listen to the sounds outside the building or outside your house.
Listen for the most distant sound.
Move your attention to sounds just outside the door.
Now sounds inside this room.
The hum of the air,
The sound of my voice.
Imagine a cocoon of soft golden light forming around your body.
This is a shield and outside this shield the world is on pause.
Inside you are perfectly safe.
Drop your jaw,
Soften your eyes and let your shoulders melt into the earth.
You are arriving.
You are here.
Now bring to mind your inner child.
Imagine them sitting in a safe,
Quiet place.
What do they need to hear today?
What does your inner child need to hear today?
Maybe it is I am here for you or you are allowed to rest.
First state your intention clearly in your mind three times and let each word vibrate in your chest.
Feel this intention like a warm seed planted in the center of your heart.
It is growing and it is real.
Follow my voice as we move through the body.
Move your attention,
Your awareness to the right side of your body.
Right hand thumb,
Index finger,
Middle finger,
Ring finger,
Pinky toe,
Palm of the hand.
Right wrist,
Back of the hand,
Wrist,
Elbow,
Shoulder,
Armpit,
Right waist,
Hip,
Knee,
Thigh,
Knee,
Calf,
Ankle,
Heel,
Sole of the foot,
Right big toe.
Right big toe,
Second toe,
Third,
Fourth,
And fifth.
Now move your awareness to the left side of your body.
Left hand thumb,
Index finger,
Middle finger,
Ring finger,
Pinky,
Your palm,
Back of the hand,
Your wrist,
Elbow,
Shoulder,
Armpit,
Left waist,
Wrist,
Hip,
Thigh,
Calf,
Ankle,
Heel,
Sole of the foot,
Right,
Left big toe,
Second toe,
Third,
Fourth,
Fifth.
Now,
Moving the awareness to the back,
Right heel,
Left heel,
Right calf,
Left calf,
Right hamstring,
Left hamstring,
Right buttock,
Left buttock.
The whole spine from the tailbone to the neck.
Now to the front,
Top of the head,
Forehead,
Right eyebrow,
Left eyebrow.
The space between the brows,
Right eye,
Left eye,
Right ear,
Left ear.
Right cheek,
Left cheek,
Nose,
Tip of the nose,
Upper lip,
Lower lip,
Chin and throat,
Right collarbone,
Left collarbone,
Left collarbone,
Right chest,
Left chest,
Heart centre,
Upper belly,
Navel,
Lower belly,
Lower belly,
Pelvic floor,
The whole right leg,
The whole left leg,
Both legs together,
The whole right arm,
The whole left arm,
Both arms together,
The whole torso,
The whole head,
The whole body,
The whole body,
The whole body.
Now,
Notice your breath.
Don't change it,
Just observe it.
Imagine the breath is a golden mist entering your nose,
Filling your lungs and travelling down to your toes.
We will count the breath backward from 27.
I am breathing in 27,
I am breathing out 27,
I am breathing in 26,
I am breathing out 26.
Continue on your own.
If you lose count,
Just start again at 27.
The numbers don't matter,
The focus does.
You can let go of the counting now and just feel the breath moving you like a gentle wave on the shore.
Now go back to that golden room or garden where your inner child is waiting.
Walk over and sit on the floor next to them.
You don't have to say anything,
Just offer them your hand or a hug if they want it.
Look at their face and see the light in them.
You can tell them,
I am the adult now and I will take care of us.
You can just play,
You can just be.
Watch them relax as they hear your words and feel a sense of deep peace as you both rest in this golden light.
Slowly start to hear the sounds in the room again.
Repeat your intention one last time.
I am here for you and you are loved.
Feel your physical body on the floor.
Wiggle your fingers.
Wiggle your toes.
When you are ready,
Open your eyes gently.
Take a deep stretch.
The practice of Yoga Nidra is now complete.
We hope you enjoy it and that you are feeling peace and tranquility.
Have a beautiful and peaceful rest of your day.
