Today we'll be meditating on joy.
Joy is an emotional state,
A state of being that is accessible to all of us.
We are born in joy.
Early childhood experiences,
Experiences throughout our life,
The stressors that we carry as we walk day to day can block the easy access that we have to what is our birthright of joy and happiness.
During this yoga nidra practice,
Know that it is okay if you do not hear everything that I say.
It's perfectly natural for the mind to wander in and out of conscious hearing.
If your mind does wander away,
Gently bring it back to the sound of my voice,
Allowing my voice to become your voice,
Knowing that the deepest part of you is always listening,
Always hearing.
So let's get started.
Shifting and moving a little to allow yourself to feel even five or 10% more comfortable.
Noticing your breath and your body gently rising and falling,
Perhaps inviting some deeper,
Gentle breaths into your abdomen and into your chest,
Letting it go.
Inhaling,
Filling your belly,
Ribs and chest with air.
Releasing,
Softening any areas of holding or tension that are no longer serving you in this moment.
Allowing everything that came before this moment to fade away into the past.
And everything that's yet to come,
Hold its place gently in the future,
Allowing yourself this gift of being able to allow yourself this gift of being able to allow of this present moment,
Stepping fully into your awareness of your brow softening,
Your eyes softening,
Your cheeks and mouth softening,
Releasing your tongue from the roof of your mouth.
Inhaling and exhaling.
Tension softening in your neck and shoulders,
Arms,
Torso,
Legs,
Your entire body and mind settling into feeling at rest and at ease in this time and place.
Taking note of all of the places your body is touching a surface that's supporting it.
Taking note of the land upon which this body rests.
And feeling the land beneath your body rising up to support you in this moment.
Holding you,
Holding all of you in this moment and allow yourself to be held.
Noticing sound in your environment.
Notice color and light behind your closed eyelids.
And the feeling of letting go and being at ease throughout your entire body and mind.
Settle in now for deep rest and deep nourishment as we explore joy together.
Welcoming all experiences you have,
Every thought,
Emotion,
Sensation,
And sound as an invitation toward greater wholeness and healing.
There's no wrong way to do this.
There's no wrong way to experience life.
Bring awareness into your mouth.
Feel your mouth.
Tongue.
Roof of the mouth.
Teeth.
Lips.
Gums.
The entire inside of your mouth,
A field of radiant sensation.
Notice your left nostril.
Right nostril.
The flow of air and sensation inside both nostrils.
Notice your left eye.
Eyebrow.
Temple.
Cheekbone.
Eyebrow.
Temple.
Cheekbone.
Your entire left eye.
Sensation of your right eye.
Eyebrow.
Temple.
Cheekbone.
Your entire right eye.
Sensation of both eyes together at the same time.
Both eyes seeing.
Following sensation into your left inner ear.
Feel the left ear.
Feel the left ear.
Sensation into your right ear.
Feel your right ear.
Both ears together at the same time.
Both ears hearing.
Without thinking,
Just feeling sensation between your brows.
Forehead.
Scalp.
Top of your head.
Back of your head.
Neck.
Sensation of your entire head and neck.
A field of radiant vibration.
A field of radiant vibration.
Feeling sensation into your left shoulder.
Left upper arm.
Forearm.
Wrist.
Palm.
Thumb.
Thumb.
First finger.
Second finger.
Third finger.
Fourth finger.
Sensation of the entire left arm and hand.
Sensation now inside the right shoulder.
Right upper arm.
Forearm.
Wrist.
Palm.
Thumb.
First finger.
Second finger.
Third finger.
Fourth finger.
Third finger.
Fourth finger.
The flow of energy and sensation inside your entire right arm and hand.
Welcoming sensation inside both shoulders.
Arms and hands radiant with vibration.
Feeling sensation at the top of your chest.
Mid chest.
Solar plexus.
Navel center.
Belly.
Top of the back.
Mid back.
Lower back.
Pelvis.
Lower back.
Pelvis.
The entire back of your torso.
The entire front of your torso.
The entire torso now.
Front and back.
Inside and outside.
Shimmering with sensation.
Feeling sensation inside your left hip.
Left upper leg.
Knee.
Lower leg.
Ankle.
Foot.
Sensation of the entire left leg and foot.
Right hip.
Right upper leg.
Knee.
Lower leg.
Ankle.
Foot.
Your entire right hip,
Leg,
And foot.
A field of shimmering sensation.
Both hips.
Legs and feet.
All together now.
Radiant and expanding.
Feel the entire back of your body.
Radiant with vibration.
The entire back of your body.
Radiant with vibration.
Front of your body.
Left side of your body.
Right side of your body.
Inside your body.
Outside of your body.
Your entire body now.
All together.
Front and back.
Inside and outside.
Radiant and expanding.
And feel this body breathing itself.
In the natural flow of sensation as breath enters and leaves this body.
The gentle rise and fall of your abdomen and chest.
Already happening.
And gently begin lengthening your breath while counting from 1 to 11 like this.
Inhaling.
Filling your body with air.
1.
Exhaling.
Emptying your body of air.
1.
Inhaling.
Filling your body with air.
2.
Exhaling.
Emptying your body of air.
2.
And so on.
Long smooth inhalation.
Filling your belly with air.
Gently releasing areas of tension or holding on every exhalation.
Smooth and easy breathing.
If you happen to arrive at 11 or lose count,
Simply begin again at 1 with no need to reach 11.
There's no wrong way to do this.
Smooth inhalation.
Tension releasing throughout your entire body with each exhalation.
Smooth and easy breathing.
Letting go of counting now.
And allowing your breath to settle back into its natural rhythm and pace.
Noticing the effect that this gentle breathing practice has had on your body,
On your breath,
And on your mind.
Welcoming joy into this moment.
And as you set this intention of welcoming joy,
Notice how this resonates in your physical being.
This may feel like a warmth or a fullness.
Or you may call forward its opposite.
It may feel cold and empty.
No right or wrong.
Welcoming joy however it arises within your awareness in this moment.
Joy like an inner smile.
Perhaps picturing a smile over your heart.
Inviting a small Buddha smile onto your lips.
Joy and a sense of well-being opening up across your entire chest.
Expanding across your arms.
Into your hands.
Joy like a soothing balm across the front of your torso and abdomen.
Down your back and into your hips and pelvis.
Joy cascading down your legs.
Joy cascading down your legs.
Into your knees.
Your lower legs,
Ankles,
And feet.
Joy into each of your fingertips and toes.
Joy and well-being are welcome here.
You came into this lifetime in joy.
It is your birthright.
Breathing into your experience.
Breathing into your experience.
Welcoming whatever is here.
And notice the effect that this exploration of joy has had on your body,
On your breath,
And in your mind.
And notice the one who is noticing.
The observer you behind your eyes,
Welcoming these experiences.
Every thought,
Emotion,
Sensation,
Image,
And memory.
As an object floating in and out of your conscious awareness.
The observer you behind your eyes,
Witnessing.
This steady witnessing presence.
This steady witnessing presence.
Resting here in this state of being.
Nowhere to go.
Nothing to do.
Just being.
Just being.
Just being.
Beginning to come back now.
Coming back,
Feeling grounded and connected to yourself and the world around you.
The feeling of life living you as one of its unique and perfect expressions,
Already happening,
Nothing to do,
Nothing to accomplish.
Just being.
Invite some deeper,
Gentle breaths into your abdomen and chest.
Slowly re-energizing your body.
Inviting some small movements into your fingers and toes.
Silently affirming to yourself.
Now,
I walk through life with peace and ease.
I invite joy and well-being.
I contain within me the perfect response to each and every moment.
Noticing sound in your environment.
Color and light behind your closed eyelids.
And when you feel ready with no need to rush,
Go ahead and open your eyes.
Coming fully back now to your wide awake and eyes open state.
Grateful,
Deeply grateful for taking this time for yourself.
To experience your health and wholeness in your birthright that is joy.
