Hi,
Welcome.
My name is Christy.
I am happy for you to be here and grateful for the respect that you have given yourself in choosing to do this yoga nidra.
So if you haven't already,
Take the next few moments to get comfortable.
Silent the phone,
Find a quiet space where you won't be disturbed for the next 20 minutes.
I like to lie down in the bed or on the couch,
A space where you feel supported.
Grab a blanket to keep warm throughout the practice.
When you're ready,
Allow your eyes to gently close.
During this time,
You have nothing to do and no one is wanting anything from you.
Now allow yourself to settle into stillness.
Feel how your body is embraced by whatever you are lying on.
Notice any resonance from your day as you check in with your physical body.
Could you soften any areas that feel strained?
How are the quality of your thoughts?
With this short yoga nidra meditation,
My intention is to hold space for you so that you may relax your central nervous system,
Releasing any built-up tension.
You might imagine that during this meditation,
You're able to peel back layers of yourself like membranes surrounding your core being,
The interconnectedness that makes up the whole.
As you pass through each layer,
Watching all the changing thoughts and emotions that come up,
Try not to become attached.
Just feel witness.
You're really resting in awareness itself.
This way,
You can completely be with the various sensations without judgment or holding on to them so that you may release the grip of what is lingering in the tissues.
You might think of it as an exploration of your current beliefs and ways of life that you made your truth,
But that may no longer be serving you,
Wishing them well and releasing them from your being so that they may dissolve and fall away,
So that you may associate with who you truly are.
It is as though you are looking through a telescope with you being both the observer and the subject,
Examining the different layers of your being,
Your physical body,
Emotional sheath,
Mind,
And the ego.
Whatever you discover and are willing to be with,
You will be able to go beyond and ultimately transcend.
Now,
Take a deep breath in to the count of three.
Release the breath slowly to the count of five.
Become mindful of your body lying in stillness and calm.
Take another deep breath in.
Exhale slowly.
Another deep breath in.
Exhaling slowly.
Imagine becoming the rhythmic motion of your breathing.
Follow your breath as it is inhaled through your nose,
Down the back of your throat,
Your chest inflating,
Breathing in life,
Down to your heart center.
And with the exhale,
The vibration from the breath expanding out to all parts of your body.
You are the breath.
You are the peaceful and relaxed breath.
Take another deep breath in now to the count of three.
Release the breath slowly to the count of five.
Imagine with your next inhale that the breath fills your mind full of peace and serenity.
The breath expanding out to all areas of your mind like a ripple in the water when you drop a pebble in a lake.
Take a deep breath in to the count of three.
Imagine the breath collecting and consuming your thoughts,
All of your stress and tension.
Now release the breath slowly to the count of five.
Imagine all the thoughts leaving your mind out of your body on the exhale,
Letting calm and relaxation rest within you.
Today,
Nothing but calm and connection to your breath is what you will be thinking and what you are doing now.
Follow the sound of my voice and try to stay awake through the meditation.
This allows both your body and brain to fully relax.
Don't worry about concentrating too intensely as this may distract you from relaxing.
If the mind becomes overactive with thoughts,
Simply acknowledge them and then come back to the sound of my voice.
I would like you to think of a short positive statement that is in the present tense.
This is called a sankalpa.
Possibly I am healthy and happy.
I am whole and complete.
I am at peace with myself and others or another short statement that resonates with you.
And now you have your intention.
This intention made during yoga nidra plants a seed for change to bloom in your life.
Repeat it to yourself mentally three times now.
We will return to the sankalpa at the end of this meditation to strengthen the resonation in the subconscious.
Now I am going to take your awareness to different parts of the body.
Become aware of the area.
Allow the sensations of the area to be felt.
Spend a moment with it and then move to the next,
Freely floating from area to area.
A rotation of consciousness.
Take your awareness to the right hand,
The right thumb,
Index finger,
Middle finger,
Back of the hand,
Palm of the hand,
Your wrist,
Forearm,
Upper arm,
Shoulder,
Right side of the waist,
Hip,
Thigh,
Knee,
Calf,
Ankle,
Heel,
Top of the foot,
Sole of the foot,
Right side of the foot,
Big toe,
Second toe,
Middle toe,
Third toe,
Little toe,
The left hand,
Left thumb,
Index finger,
Middle finger,
Third finger,
Middle finger,
Back of the hand,
Palm of the hand,
Your wrist,
Forearm,
Upper arm,
Shoulder,
Left side of the waist,
Hip,
Thigh,
Knee,
Calf,
Ankle,
Heel,
Top of the foot,
Sole of the foot,
Left big toe,
Second toe,
Middle toe,
Third toe,
Middle toe.
Take your awareness to the back of the head,
Back of the neck,
Right shoulder blade,
Left shoulder blade,
The length of the spine,
Right buttocks,
Left buttocks,
Right thigh,
Left thigh,
Right calf,
Left calf,
The right heel,
The left heel.
Now to the top of your head,
Forehead,
Right temple,
Left temple,
Right ear,
Left ear,
Right eyebrow,
Left eyebrow,
The space between your eyebrows,
Right eye and eyelid,
Left eye and eyelid,
Right nostril,
Left nostril,
Right cheek,
Left cheek,
Upper lip,
Lower lip,
Both lips touching together,
Tongue,
Inside the right cheek,
Inside the left cheek,
Jaw,
Throat,
Left collarbone,
Right collarbone,
Left side of the chest,
Right side of the chest,
Heart center,
Upper abdomen,
Navel,
Lower abdomen,
Left groin,
Right groin,
The pelvic floor,
The whole right leg,
The whole left leg,
The whole right arm,
The whole left arm,
Your whole face,
Your whole head,
The whole torso and the whole body,
Totally relaxed,
The whole body free from tension.
Breathe a long slow breath of life in.
And on your exhalation,
Imagine the ripples of the pebble being dropped into the lake,
Each ripple starting in the middle and expanding out.
Now feel the wave of love projecting from your heart center out to all the extremities of your body,
Emitting light,
Peace and calm.
Notice each area of your body and how it feels when it is in a totally relaxed state,
The entire body at ease.
As you inhale,
Feel a fresh wave of relaxation traveling up through your whole body,
Bringing a sense of calm to every cell.
Inhale slowly,
Feel it flowing down through your body,
Carrying away all fears.
Inhale,
A ripple of relaxation flows through the body,
Bringing serenity and peace.
Observe how your mind is silent and at ease when it is calm.
Feel the contact of your body to whatever you are lying on,
Through the heels,
Calves,
Lower back,
Shoulders,
Back of the arms,
Back of the head.
Become totally aware of your body.
Slowly begin to move your fingers and toes.
On your next inhalation,
Stretch through the body,
Keeping the eyes closed.
Exhale.
Now mentally repeat your positive intention three times.
Really feel this positive intention throughout the body and know it to be true.
Take three deep breaths.
Exhaling slowly,
Noticing the calming effects that this yoga nidra has on the mind and the body.
Take your time waking and getting up from the space that you have just allowed yourself to be free in.
And when you are ready,
Slowly open your eyes and carry on with your day.
Peace be with you.
