Hello Brilliant Being,
This is Dr.
Liz and I'm so glad you're here to unwind your mind and enjoy a Yoga Nidra meditation for deep rest and rejuvenation.
By the end of this experience,
All mental and physical tension will be released from your body and mind,
And you will find that you will be able to recharge your batteries and enjoy the rest of your day with calm,
Confidence and energy.
So go ahead and get yourself into an even more comfortable position.
I wonder what adjustments you'll give to your body that bring about 10% more comfort.
And the secret to Yoga Nidra is to reach and sustain the state of consciousness between wakefulness and sleeping,
The hypnagogic state.
My voice will act as an anchor to keep you relaxed and in the present moment,
So that your mind and your body can rest.
And if perhaps,
If perchance,
The mind becomes active with thoughts,
You can continue listening with your full attention,
Bringing your focus back to the sound of my voice,
As if you would guide a lost puppy home.
Let's welcome deep rest now.
Besides the sound of my voice,
What other sounds can you hear?
Radiate your sense of hearing outward to take in all the ambient sounds that are occurring right in this moment.
Listen to the sound that is closest to you.
Now see if you can listen to an even more distant sound,
And follow it for a few moments.
Listen without trying to label each sound.
Just witness those sounds as sounds.
Can you hear a sound outside of your room?
Can you listen to a sound that is inside the room?
What are sounds arising from inside the body?
Can you hear the sound of the breath moving in and moving out of your body,
Like waves in the ocean?
I welcome you to follow this slow,
Steady,
Soothing rhythm without trying to change it.
Simply witness it,
Just as it is.
Feeling the fullness of the inhalation,
And the surrender,
The release of the exhalation.
And with each and every breath,
Becoming more relaxed,
More calm,
More centered,
Fully arriving in this moment,
In this breath.
I now invite you to proclaim your resolve,
Or deep felt sankalpa.
A sankalpa can be short,
A positive statement in the present tense.
Allow the sankalpa to arise from your truest desire to nourish yourself,
And state it three times silently.
May I deeply rest.
May I be present.
I am here now.
Allow your heartfelt resolve to be absorbed in every muscle,
Every bone,
Every cell of your body,
Listening and receiving your sankalpa for deep transformation and deep self discovery.
Now as your mind drifts and dreams,
Your body can drift and dream,
And go on a sensory journey through the pathways of the physical body.
You'll hear different parts of the body mentioned,
And repeat the part silently to yourself,
So that you can fully feel from the inside out that part of the body.
And notice the shift from one part to the next,
So that a wonderful wave of relaxation and release can be experienced.
Now shift your attention to your left big toe.
Second toe.
Third toe.
Fourth toe.
Pinky toe.
The sole of your left foot.
The heel.
The ankle.
The kneecap.
The thigh.
The left hip joint.
Now shift to the right hip joint.
The right thigh.
Kneecap.
Ankle.
Heel.
Sole of the right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
And pinky toe.
Feeling both feet at the same time equally.
Feeling the tops of your legs equally.
And the bottoms of your legs equally.
And shifting to your torso.
The stomach.
The lungs.
The heart.
The clavicle.
The left shoulder.
The left elbow.
The wrist.
The back of your left hand.
The palm.
The right thumb.
Index finger.
Middle finger.
Ring finger.
Pinky finger.
The whole right arm.
And shifting to your left shoulder.
The left elbow.
The wrist.
The back of the left hand.
The palm.
The left thumb.
First finger.
Second finger.
Third finger.
Fourth finger.
The left arm completely.
The right arm completely.
Both arms equally felt.
And shifting to the neck.
The jaw.
The tongue.
The teeth.
The roof of the mouth.
The lips.
The tip of the nose.
The left nostril.
The right nostril.
The left cheek.
The right cheek.
The left eyebrow.
The eyebrow center.
The right eyebrow.
The left eye.
The right eye.
The left temple.
The right temple.
The center of the forehead.
The left ear.
The right ear.
The entire scalp.
The crown of your head.
The whole face felt at once.
The whole left side of the body at once.
The whole right side of the body at once.
And now,
The entire body,
From the inside out.
Feeling the abundance,
Your infinite wisdom,
And deep rest now.
Now continue to feel the entire body,
And notice each part of the body feels very heavy and grounded into the earth,
Held by gravity.
The arms are pleasantly heavy and held.
The legs are pleasantly heavy and held.
The head is pleasantly heavy and held.
The torso is pleasantly heavy and held.
The whole body is feeling so pleasantly heavy and held,
That you can sink deeper and deeper into your being.
And with this pleasantly heavy and held sensation,
You can experience the whole body becoming light and buoyant,
Like a feather or a balloon.
A floating and weightless sensation enters the arms and legs,
Being lifted up.
The head and torso feeling so light and free and floating.
And the whole body feels so weightless,
That you rise above,
Towards the ceiling.
Feeling this natural expanse,
Weightlessness,
And abundance of your being.
And enjoying the sensation of your body resting in peace and comfort and serenity.
Feeling both light and heavy at the same time.
And now,
Begin to concentrate on the dark space in front of your closed eyelids.
Imagine before you,
A screen as if you were at the theater.
The mind screen is as high and as wide as the eyes can see.
Really concentrate on this screen,
And become aware of movement of light and shadow.
Swirls of color.
Flashes of patterns and pleasant images.
Allow these healing symbols to arise from your mind for your unconscious.
And whatever you see within your mind is perfectly fine.
Practice being a witness to your awareness,
And let go of judgment,
And welcome with equanimity whatever pleasant imagery arises.
See a brilliant peacock feather.
A temple on the mountainside.
A full moon.
A brilliant sunset.
A flourishing garden.
A puppy wagging its tail.
The smile of a loved one.
A foggy morning.
A sturdy,
Tall tree.
Your front door.
The clear tone of a bell.
Your favorite food and the delightful smell.
The shape of your body lying peacefully here.
Now it's time to repeat your sankalpa.
Repeat the same statement,
The heartfelt resolve you made at the beginning of the practice.
Say it to yourself three times silently.
Nurture this deeply planted wish for self transformation and healing.
I am resting deeply.
I am present.
I am here.
Now begin to listen once more to all the sounds that you can hear in this unfolding moment.
Allow each sound to bring awareness of the moments that are passing,
Moment by moment by moment.
Can you hear the sound of your breath moving in and out of your body?
Feeling the natural expanse as you breathe in,
And the effortless surrender and release as you exhale.
Your breath becoming more and more energizing for you.
Reawakening you to this moment.
Visualize your body lying on the floor.
Imagine your location in the room.
Seeing your furniture and your delightful things.
Becoming aware of the time of day.
When you are ready to bring conscious movement to the body,
I welcome you to begin wiggling the fingers and toes.
The hands and feet.
Now slowly stretch the arms and the legs,
Welcoming in this moment,
This reawakening.
Whenever you are ready,
You can take this deep rest,
This rejuvenation,
This clarity with you as you open your eyes and enjoy the world around you.
Thank you for practicing with me.
Again,
I'm Dr.
Liz,
And may you find pockets of peace throughout your day.
Take care.
