Hey,
This is Greta.
Good to see you back here.
Welcome to this Yoga Nidra experience.
I'm here in this beautiful forest.
Beautiful spring.
The sun is shining.
The birds are chirping.
I hope that you can hear them.
If you please,
Settle in into stillness.
Whatever stillness means to you.
But usually Yoga Nidra is practiced by laying down on the back.
Or either on a hard surface or in your bed.
Taking all the breaths that you might need.
Like a pillow behind your head.
The knees.
A blanket to keep your body warm.
And highly recommended covering for the eyes.
This may be a scarf or a sleeping mask.
Also plugging in your earphones.
Finding the stillness in your body.
Getting ready for this meditation.
Where you will just need to follow my voice.
Keep coming back to my voice.
This way you will be cultivating your concentration.
Or in Sanskrit it is called Dharana.
Try to lay still for the duration of this Yoga Nidra.
But know that if you start feeling very uncomfortable,
You can change your posture.
But do so very slowly.
Very mindfully.
Feeling every movement.
Begin by taking a deep breath in through the nose and out through the mouth.
Surrendering all the body's weight to the support that is holding you.
Noticing your body.
The face.
Allowing the forehead to smooth out.
Eyes to sink deeper.
The jaw to release any tension.
Shoulders dropping down.
Arms and legs becoming heavy.
Sensing the support beneath your body.
Sensing the weight of your blankets and clothes.
The touch of air on your skin.
Slowly tuning in into sensing.
Believing,
Thinking,
Analyzing,
Sensing,
Planning and coming into the world of sensing,
Noticing,
Feeling.
Notice the sounds.
Sounds of my voice,
Of this recording.
Sounds all around you in your space.
Notice your ears always listening.
Always receptive.
Tuning in to the sense of smell.
Noticing any fragrance in your space.
Inside of the mouth.
Noticing,
Sensing humidity.
Any flavors lingering.
Now the eyes.
Notice sensation of darkness or light beyond your closed eyelids.
Notice your eyes heavy.
Calling in your sankalpa,
If you are working with anything at the moment.
If you don't have your sankalpa,
Or in English it would be called an intention,
You can call it in just a simple positive statement.
It could be I am fully present in my body.
And repeat it for three times with feeling all around the body.
Awareness migrating to the top of the head.
Noticing sensations on the top of the head.
Forehead.
Left eyebrow.
Left eye.
Eyelid.
Eyelashes.
The whole left eye.
Right eyebrow.
Right eye.
Eyelid.
And eyelashes.
The whole right eye.
Nose.
The tip of the nose.
Left nostril.
Right nostril.
Both of the cheekbones.
Both ears.
Lips.
Inside of the mouth.
Gums.
Teeth.
The tip of the tongue.
All the way to the root of the tongue.
Chin.
All of the lower jaw.
Front part of the neck.
The sides of the neck.
Right collarbone.
Right shoulder.
Upper arm.
Elbow.
Lower arm.
Wrist.
All of the fingers.
Wrist.
Lower arm.
Elbow.
Upper arm.
Shoulder.
Collarbone.
Left collarbone.
Left shoulder.
Upper arm.
Elbow.
Lower arm.
Wrist.
Fingers.
Wrist.
Lower arm.
Upper arm.
Shoulder.
Collarbone.
Left side ribs.
Right side ribs.
Middle of the chest.
Solar plexus.
Right side belly.
Left side belly.
Belly button.
The lower belly.
All the way to the pelvic floor.
The hip bowl.
The right hip.
Thigh.
Calf and shin.
Ankle.
Heel.
Foot and toes.
Ankle.
Chin and calf.
Knee.
Upper leg.
And hip.
Left hip.
Lower leg.
Ankle.
And foot.
And the toes.
Heel.
Ankle.
Calf and shin.
Knee.
Upper leg.
Left hip.
Both of the hips.
All of the pelvic floor and pelvic bowl.
Pelvic bowl connecting to the spine.
Lower back.
Middle back.
Upper back.
Shoulder blades.
Back of the neck.
The spine.
All of the spine from the hip bowl.
Growing tall all the way to the skull.
Connecting to the skull.
All the back of the head.
The whole body.
Notice and sense the whole body.
How the whole body is breathing naturally.
How there is nothing to do.
Just observe already happening rhythm of the breath.
Breathing in and releasing.
Natural waves.
Natural breath coming in.
Leaving the body.
Noticing how the breath is moving the body.
No breath coming in or going out.
Unnoticed.
Full awareness to the breath.
Natural breath.
And then noticing noticing feelings in the body.
The feeling of cold.
Is there any place in the body that feels cool or cold?
Noticing that sensation.
And then finding an opposite sensation of warmth in the body.
Placing your awareness on the sensation of warmth.
Finding the cold or coolness again.
Coming back to the warmth.
To the warm sensation in the body.
Welcoming both of the sensations at the same time.
Notice how the body can be and warm and cool at the same time.
Notice how you feel while sensing both of the opposite sensations.
Affirm to yourself I am awake and aware.
I am all the different sounds.
Now finding the silence within you.
Or the silence between each and every sound.
Concentrating on that silence.
The sounds again.
Aware of all the different sounds.
Silence.
Aware of the silence behind each and every sound.
Welcoming both sounds and silence to co-exist together at the same time.
Notice how it feels to observe silence and sound both simultaneously.
Allowing your awareness to concentrate at the mind's eye center.
In the middle of the eyebrows.
Noticing the darkness behind.
If you may welcome the sensation of the light breeze touching your skin.
Just imagine.
Imagine yourself in a beautiful forest.
This may be imagined or a place that you have been.
The trees around you.
Moss.
Leaves.
All the wildlife.
Like birds.
Insects.
Any other animals.
Butterflies.
Green soft moss everywhere.
If you'd like you can imagine taking off your shoes and stepping on that green soft moss.
How does that feel?
Imagine fragrance of the forest.
Imagine a path winding through the forest.
You're walking down that path.
What can you see?
Where is it taking you?
Maybe it's a beautiful body of water.
Maybe you decide to look at the reflection of yourself.
What can you see?
Noticing yourself as awareness.
Witnessing everything that comes and goes.
Staying here for a few more moments in silence.
Call back in your sankalp or intention.
Feel it.
See it.
Notice any sensation,
Emotion in the body.
Any thoughts.
Welcoming in the breath.
Welcoming back the physical body.
As we take one big,
Deep,
Rejuvenating breath.
Take your time to come back.
If you still need more time and rest,
You're welcome to stay here.
Or you can start waking up your body.
Maybe wiggling your fingers and the toes.
Welcoming a stretch.
Maybe hugging the knees into the chest.
Maybe rolling on to one side.
Anything that your body needs.
And taking your time.
Taking your time to come back to the eyes-open state of the consciousness.
Maybe you will feel called to grab your notes and journal.
Trying to avoid any major distractions,
Like the phone,
The computer,
TV,
For some time.
And knowing that all the meditation practices,
This one included,
Has really good effects on the body,
Mind.
I welcome you to integrate some meditation into your daily life.
And just notice what impact it has on you.
Thank you so much for joining me.
And I will see you soon.
