This is the yoga nidra,
Mermation field of trust and motion.
Now is the time to prepare for yoga nidra.
I invite you to settle into a position of deep comfort,
Lying down,
Seated,
Or however you feel most supported.
Use bolsters,
Blankets,
An eye pillow,
Whatever allows you to feel safe,
Warm,
And cocooned.
Know that in this practice,
You may drift between wakefulness and sleep,
Moving in and out of awareness.
Trust that wherever you go,
Your body is receiving deep nourishment.
Whisper to yourself,
I am awake,
I am aware,
I am practicing yoga nidra.
This simple acknowledgement signals the beginning of your journey inward.
As you settle,
Imagine others in this practice with you.
You are not alone.
Each person is like a bird in a great flock,
Moving in harmony attuned to unseen rhythms.
You don't need to know where you are going,
You just need to listen and allow.
See if you can begin to soften.
Let your body dissolve into the breath,
The breath into the cosmos,
The cosmos into the body,
And the body into pure awareness.
Let yourself be held like the sky holds wings,
Like wind supports flight.
Invite tenderness into your body as you transition from doing to being.
Let go of any effort.
Imagine the ground beneath you softening,
As if the earth itself is welcoming you home,
Pulling you gently into its embrace.
Sense the rise and fall of your breath,
Like a slow wave rippling through an open sky.
Inhale into your heart space.
Exhale down through your feet.
Inhale through your feet.
Exhale through your heart.
Let the breath guide you deeper.
Acknowledge your thoughts and emotions as travelers moving through.
You might visualize them as birds in formation,
Passing through the sky of your awareness.
There is nothing to hold onto.
Let them pass like golden autumn leaves falling from a tree.
Call on your wisest,
Most expansive self to witness this moment.
Invite your awareness to stretch,
Like wings catching current,
Like sky watching the shifting of clouds.
Sense into the living intelligence of mermation,
The way a flock turns,
Shifts,
Pauses,
And pulses as one.
There is no leader,
Only attunement.
Imagine yourself as one among many,
Held in a vast and responsive field.
You don't need to control anything.
You only need to feel the others,
Sense the subtle shifts,
And move with trust.
Let yourself be guided by this collective rhythm,
This skybound choreography of belonging.
Mermation moves with trust.
Each wingbeat responds to the whole.
No one leads,
And yet the pattern unfolds with clarity and grace.
What is the quiet knowing within you that wants to move with such purpose?
Picture an open sky within you,
Vast,
Spacious,
Listening.
Your sankalpa,
Your deep soul intention,
Is a signal,
A felt rhythm waiting to be attuned to.
Tune into your heart space and allow your deepest longing to rise.
A single phrase clear and strong.
It might be,
I move with trust.
I listen and respond.
I belong to the whole.
Repeat this sankalpa three times,
Letting it ripple into the subconscious mind like a subtle shift in the flock,
Carried effortlessly through your awareness felt by the unseen.
Now we journey through the body as starlings journey through the sky,
Turning,
Sensing,
Responding in fluid awareness.
We begin the rotation of consciousness.
As you are guided to various points throughout your body,
There is nothing to do except settle your attention on each body part with an intention to soften.
You may even use the word soften silently on each part of your body to help you relax and feel this.
Remember where attention goes,
Energy follows.
Bring your awareness to the space in between your eyebrows.
Soften.
Imagine the freedom of improvisation extending from this space,
Connecting you to the unseen beyond.
The center of your throat.
Soften a bridge of connection where the known meets the unknown.
Make an intention for your right shoulder to soften and let your attention run down your upper arm to your right elbow,
Down your forearm and into the right wrist,
Tip of the right thumb,
The tip of the right index finger,
Tip of the right middle finger,
Tip of the right ring finger,
Tip of the right little finger.
Let the whole hand soften.
Attention in the right wrist,
Right elbow,
Right shoulder.
Let the whole right arm soften.
Each one a starling in the cosmic pattern,
Holding and transmitting wisdom.
Move your attention to your throat.
Commit to soften.
Awareness in the left shoulder.
Let your attention run down the upper arm to the left elbow,
Left wrist,
Tip of the left thumb,
Tip of the left index finger,
Tip of the left middle finger,
Tip of the left ring finger,
Tip of the left little finger.
Let the whole hand soften.
Left wrist,
Left elbow,
Left shoulder.
Let the whole left arm soften.
Bring your attention back to the throat.
Soften.
Let the center of the chest soften.
The right side of the chest.
Center of the chest.
Feel the vast intelligence moving through you,
Just as wings glide in the wind and with the flock.
Left side of the chest.
The navel.
The space in between the pubic bones.
Let the whole abdomen and torso soften.
Center of the right hip.
Let your attention run down the thigh to the right knee,
Through the shin to the right ankle,
Tip of the right big toe,
Tip of the right second toe,
Tip of the right middle toe,
Tip of the right fourth toe,
Tip of the right little toe,
Right ankle,
Right knee,
Deep in the right hip.
Let the whole right leg soften.
Space in between the pubic bones.
The center of the left hip.
Let your attention run down the thigh to the left knee,
Through the shin to the left ankle,
Tip of the left big toe,
Tip of the left second toe,
Tip of the left middle toe,
Tip of the left fourth toe,
Tip of the left little toe,
Left ankle,
Left knee,
Deep in the left hip.
Let the whole left leg soften.
Space in between the pubic bones.
Attention rising to the navel.
Let the whole abdomen soften.
Center of the chest.
Let the walls of the throat relax.
Space in between the eyebrows.
Let your attention soften in between your eyebrows.
Feel yourself dissolving into the pattern.
A soft hum of life vibrating through you.
Let your whole body rest.
Your whole body rests.
You are held in the field.
You are one wing among many.
You are in the dance,
Even in stillness.
Feel the breath moving through you like the creative wonder of birds together in flight.
Instinctual,
Rhythmic,
And attuned.
Visualize the breath traveling in through the right nostril,
Up toward the crown of the head,
Then down and out through the left nostril.
Now reverse.
Breathe in through the left,
Up to the crown,
And out through the right.
Let the movement of breath feel effortless,
Like the pulse of mermation.
Responsive,
Fluid,
Guided by sensing rather than control.
Traveling in through the right nostril,
Up towards the crown of the head,
Then down through the left nostril.
Now reverse.
Breathe in through the left,
Up to the crown,
And out through the right nostril.
With each breath,
Sense your connection deepening.
Breath is energy.
Energy is life.
Life is movement.
Mermation thrives in paradox,
Together and separate,
Emergent and patterned,
Simple and complex.
Let's explore dualities within you.
Feel yourself dense,
Heavy,
Like the body of a wild animal.
Then feel yourself light,
Weightless,
Like a wing on the wind.
Experience warmth as if the sun filters through the canopy above.
See if you can feel discomfort in your body.
There is no conflict,
Only balance,
Only flow.
Both heaviness and lightness.
Now we come to visualizations.
I will say a number of different images,
And I invite you to visualize them on the level of awareness,
Emotion,
Imagination,
As best you can.
Just listen and follow.
Allow yourself to move from image to image.
Now I will say the image.
Burning candle.
Crescent moon.
Fallen leaves.
Endless desert.
Strong waves.
A twisted tree.
Ancestral home.
Roots stretching underground.
Soft moss beneath your feet.
Now you step more fully into the creativity of the mermation.
You are no longer walking.
You have taken flight and are part of the pattern.
You rise lifted by mystery and life.
You move in response.
Every breath is a connection.
Every pause is a shared moment.
You don't need to see the full shape.
As you play in the sky,
A message arrives.
A feeling.
Something that was hidden is now revealed to you.
Now what are you ready to release into the field?
The mermation does not cling.
It transmutates.
It turns endings into openings.
What are you ready to release into the wind?
Stay here.
Rest inside this rhythm.
Let yourself be re-patterned by flight,
By trust,
By shared direction.
Stay until you feel complete.
As you prepare to emerge,
Whisper your sankalpa again into the living field of the cosmos.
Know that it is carried now,
Riding the currents,
Felt across the whole,
Taking shape in the mystery of mermation.
Slowly let your awareness rise back to the surface.
You are both the sky and the earth.
You are both the sun and the stars.
Begin to feel the weight of your body again,
Gently reconnecting.
Notice the touch points where you meet the earth.
The back of your heels,
Your hips,
Your shoulders.
Listen to the sounds around you,
Distant but familiar.
Gently move your fingers and toes,
Making your time no hurry.
When you're ready,
Roll onto one side,
Cradling yourself in this transition back to waking life.
Press yourself up to a seated position,
Hands resting over your heart.
Carry this experience with you.
The unseen world is always present,
Always whispering.
May you listen,
May you grow,
May you trust in the wisdom around you.
Integration suggestions.
Journaling.
What message did the mermation offer you?
What are you releasing?
What are you creating?
Art practice.
Paint or draw your experience of the mermation.
Take a mindful walk in nature,
Feeling the ground's unseen connection beneath your feet.
And notice the vastness of the sky and the winged ones.
