Welcome to this Yoga Nidra meditation from Chaos to Calm.
It's time to stop,
Be still and give yourself permission to pause.
Here in this space,
You are cultivating an inner sanctuary for you to relax,
Recharge and refuel.
With your eyes closed,
Begin to settle into a comfortable position.
Experience your body heavy,
Settling deeply into whatever surface that you are resting on.
Sense and feel the material against your skin.
Now become still and relax,
Allowing your body and mind to quieten.
Take a deep breath in through your nose and exhale through the mouth with a deep sigh.
And again,
Breathe in deeply and exhale,
Letting go of all tension in your body and mind.
All is well.
With loving kindness,
Create a positive intention affirmation based on your deepest longing or heartfelt desire.
Listen to whatever comes from your inner wisdom.
If you do not yet have an intention,
You may like to use this phrase.
I am rested and restored.
Sense and feel your intention now,
Connecting to it deeply in the present tense as if it's already happening.
Now silently repeat your intention three times.
Now move your awareness to the center between your eyebrows,
Relaxing into a deep sense of calm.
Next,
You will lightly move your awareness to the different parts of the body as they are named.
Allow my voice to guide you through,
Remaining relaxed,
Aware and at ease.
Welcome in all sensations just as they are,
With ease and calm.
Starting with the sensation inside your mouth,
Jaw,
Nose,
Ears,
Eyes.
Sensing your cheeks,
Throat,
Shoulders,
Elbows,
Your arms,
The sensation of your wrists,
Hands,
Fingers.
Aware of your chest,
Navel center,
Pelvis,
Hips,
Knees,
Ankles and feet.
Notice the sensations throughout your whole body,
Feeling a new sense of inner balance and wholeness here in this moment.
Resting into the stillness,
Notice yourself breathing,
Everything is slowing down,
Everything releasing.
Now take a steady breath in through your nose,
Exhaling through your mouth with a sigh.
Now become aware of the sensations around your chest and abdomen.
Feel your chest and abdomen opening up,
Expanding with each inhalation.
Feel your chest and abdomen releasing,
Letting go with each exhalation.
On each inhalation and exhalation,
Affirm to yourself,
I am grounded and restored.
Allow each breath to flow through you like a rolling ocean wave,
In and out,
Affirming once more,
I am grounded and restored.
Return now to your breath's own natural rhythm,
Calm and at ease.
Now become aware of the feeling of being grounded.
Feel yourself connected to the earth like a palm tree,
Experience yourself centered and firmly rooted.
Now allow the experience of lightness to settle into your body,
Sense yourself light like a feather,
Experience yourself floating freely on the breeze.
Now return to the feeling of being grounded and back to experiencing the sensation of lightness.
Now welcome both sensations at the same time,
Grounded and lightness at the same time.
Feeling and experiencing both sensations simultaneously.
Notice how this feels within your body and mind.
Deeply resting your entire body at ease,
Come to the center between your eyebrows.
Here,
In this moment of deep tranquility,
Recall to mind your intention affirmation for today's practice.
Your intention,
Like a seed,
Has been planted and will grow.
Return your awareness to your breath,
Feeling its soothing natural rhythms flowing in and out.
Slowly become aware of yourself emerging from a deep relaxed state.
Feel and sense your body connected to the surface it's resting on.
Becoming aware of your surroundings.
When you're ready,
Gently begin to move your body.
Welcoming the feeling of a renewed sense of calm and well-being that you can carry with you into your day.
This practice of Yoga Nidra is now complete.
Go gently.
