Hello,
Beautiful being.
My name is Erinda and I will be guiding you through this Yoga Nidra meditation.
Yoga Nidra is the practice of yogic sleep,
A wonderful practice to help you fully relax and restore the body and the mind.
In order to help you stay relaxed at the end of this meditation,
I will let my voice fade out without announcing the end.
You can take as much time as you need afterwards to come out of it or you can use this meditation to help you fall and remain asleep.
Now let's get started by getting cozy somewhere undisturbed,
Lying in your bed or on your couch or simply on the floor however you can feel supported and comfortable.
Shift and move a little to let your body settle even deeper.
Simply close your eyes and let your body sink comfortably.
Give yourself permission to be here knowing that everything is okay and nothing else matters right now.
There is nowhere else to be and nothing else to do.
Here you are simply present,
Feeling your body and listening to it.
Take a deep breath in through the nose and slowly out through the nose.
Do not worry if you do not hear everything I say.
It is natural to flow in and out of conscious hearing during Yoganidra.
The deeper sense,
The deeper part of you,
Your core self is always listening.
Whatever you experience right now,
This practice will still work.
Know that you are in a safe environment,
A protected space.
You are held safely right now.
Come into stillness now and remain still for deep rest and nourishment.
Feel your natural breath flowing and allow your bones to become heavy.
Feel your bones heavy and sinking into the surface you are lying on.
Let the breath flow freely and effortlessly in and out.
Start to go deep inside now.
Start to notice your heart's deepest longing.
What does your heart desire?
What is your heart's deepest longing?
Create a sankalpa,
An intention affirmation based on your heart's deepest longing.
This can be a positive statement in the present tense,
To affirm to your mind as though whatever you deeply desire is already happening.
For example,
Your sankalpa can be something like,
I am relaxed,
Or I flow through life with ease and peace.
Now take this time to come up with your own intention or sankalpa.
And once you do,
State it three times inwardly,
As though it is already happening.
And once you have affirmed your intention,
Let it go.
Now allow your awareness to travel through your body on a journey of sensation.
Simply feel each part as it is mentioned,
And without moving,
Remaining still,
Let your breath flow freely.
Start to welcome all sensation,
Just as it is.
In with the mouth,
Feel your mouth,
And feel all sensation in your mouth,
Just as it is.
Feel your jaw,
Your lips,
And notice where the lips touch.
Feel the tip of your nose,
Feel the rest of your nose,
And feel all sensation around your nose.
Now feel your cheeks,
Feel your eyes,
Feel your forehead and temples,
And feel all sensation on your face,
Just as it is.
Feel any sensation throughout the rest of your head.
Feel any sensation on your neck and throat,
Just as it is.
Feel any sensation down your left arm.
Feel any sensation on your left hand.
Now feel any sensation down your right arm and your right hand,
Just as it is.
Now feel all sensation down both arms and hands.
Feel any sensation on your chest and upper back.
Feel all sensation down your torso,
Your belly,
Your middle and lower back.
Feel any sensation in your lower belly and hips.
Feel any sensation in your hips,
Down your left thigh.
Feel any sensation all the way down your left leg.
Feel any sensation all around your left foot.
Now feel any sensation down your right leg.
And feel any sensation all around your right foot.
Now feel all sensation down both legs and all around both feet.
Now let yourself feel all sensation throughout your body,
As the breath flows freely in and out.
Allow your awareness to travel through the body,
As the breath moves freely in and out.
Now begin to notice your breath,
Your natural breath as it flows through you.
Feel the in-breath and notice the out-breath.
Feel the inhale.
Notice the out-breath.
Feel the inhale.
And as you exhale,
Imagine a wave passing downward through you,
Carrying away any tension and any fears.
Feel the inhale,
And as you exhale,
Imagine a wave passing downward through your body,
Carrying away all tension and all fears.
As you inhale,
Imagine a fresh wave flowing upward through your whole body,
Bringing a sense of calm and serenity to every cell.
As you inhale,
Imagine a fresh wave of serenity and calm flowing upward through your whole body.
You hear,
As long as you wish,
Breathing effortlessly,
Fully relaxed and rested.
You are safe.
You are held.
You are loved.
You are safe,
Held,
And loved.
