Welcome to your Yoga Nidra guided meditation.
A practice of returning,
Returning to yourself where so much of our life is spent reaching for something else,
A better version of ourselves,
A better moment,
A better life somewhere in the future.
But the wholeness we long for is not something we'll find somewhere else,
Is not something we must become,
It is already the case.
For what's special is already here.
And if you haven't already,
Lie down somewhere comfortable,
Where you won't be disturbed for the next 15 minutes or so.
Covering yourself with a blanket,
Let your arms rest naturally by your sides,
Allow your legs to slightly fall apart and you may close your eyes,
With your attention gradually arriving into the room,
Into your body.
The natural rhythm of breathing,
The life that's breathing through you and then taking a deep breath in through your nose,
Breathing deeply in through your nose,
Feeling the belly,
The chest holding for a moment and three more breaths,
Inhale,
Hold for 3,
2,
1,
Exhale it out,
Inhale in,
Hold,
Feeling the whole body receiving the breath,
One last one,
Inhale through the nose,
Exhale through the nose,
Holding for 3,
2,
1,
As the breath returns to its sensing a quiet presence within.
Now,
My friend,
Let's set an intention for this yoga nidra meditation.
You can repeat whichever words or sentence resonate with you the most in the mind three times.
I am already whole,
What's special is already here,
I relax into the imperfectness of life,
The words unlock their power in the body.
And I will begin the gentle movement of awareness throughout the body,
A rotation of consciousness,
It is a simple movement of the awareness throughout the body,
We are not changing anything or analyzing,
Merely noticing,
Noticing the sensations,
Thoughts rising all along,
Keeping the perspective of the neutral observer,
Index,
Middle finger,
Ring finger,
Little finger,
All of the spaces between the fingers,
Sensing the palm of your right hand,
Noticing the sensations in your right knee,
Ankle,
Sole of the foot and a third,
Fourth,
A little,
And the little spaces between them.
Your awareness to the left hand,
You sense the whole of the fingers and the spaces between the fingers,
Staying present as you sense the palm of your left hand to explore sensations at the sole of the left foot,
Top of the foot and the left toes,
Starting with the big toe,
Second,
Third,
Fourth,
Little toe,
And as well as the spaces between them,
Gently brushing your forehead with your awareness,
The space between the eyebrows,
And sense your right eye and the eyelid,
Relaxing the muscles around the eyes,
As the awareness slowly moves onto your nose,
As you sense your chin and clenching the jaw and moving the awareness inside the mouth,
As you sense your teeth and gums,
As you sense your lips,
Loosening the tongue,
The inside of your right cheek and the inside of the left cheek,
The roof of the mouth,
And then including the whole face into your awareness,
Whole face relaxing and moving down to your neck,
The centre of your chest,
Right side of the chest,
The belly,
Sensing the left shoulder blade,
Right shoulder blade,
And then including your whole back side in and the whole front side of your body,
Enveloping your head with your awareness,
Sensing the whole torso,
Whole left arm and your entire left leg,
As you see if it's possible to let your whole body be 10% more relaxed,
Relaxed,
Feeling yourself supported by the presence,
By the intent to repeat your intention from the beginning of this yoga nidra,
I am already whole,
What's special is already here,
I relax into the imperfectness of life and what glimpses of insight can you harvest from meeting yourself as you already are,
On how we are supposed to be and what needs to happen in order for us to feel a certain way,
Our energy returns to us and can soften in our mind and our body,
And the simple truth reveals itself,
What's special is already here,
And my friend,
Begin to notice the edges of your body again,
As you gently invite small movements into the fingers,
Perhaps moving your arms over your head as you stretch the whole body and gently rolling over to your side,
Pause for a moment,
Thanking yourself for the focus you've brought into this yoga nidra practice,
Whenever you are ready,
Slowly open your eyes,
Thank you and I wish you a beautiful rest of your day or evening.
Namaste
