Welcome to this guided meditation for the body,
Known as the Anamaya Kosha.
Yoganidra is a state of being where deep physical rest arises,
Opening a sacred space for the deeper layers of the body,
Nervous system,
Your entire being.
Often the body is overlooked in busy schedules and daily tasks.
This is an opportunity to turn your full attention and energy towards the body,
Receiving a sense of healing,
Renewal,
And presence.
Beginning with the physical body,
Find a comfortable,
Supported position.
Feel free to add any extra cozy support like pillows,
A blanket,
Or warm socks,
Creating a little haven of rest and comfort.
You can always pause this recording to set up your nest before continuing,
Tending to the body as a portal to tending to the deeper layers of the self.
Settle into your comfortable nest,
Maybe close your eyes,
Knowing you can open them any time,
And begin by noticing any physical sensation,
The temperature of the room,
And any felt textures.
Sensations in the body,
The feeling of being still.
Notice,
Without judgment,
If anything arises here in this stillness.
Before continuing,
Is there any way you'd like to move or reposition to be more comfortable?
Maybe resettling the shoulders,
Hips,
Or legs,
Finding a sense of symmetry in the body.
You can always readjust if needed.
Observe any sounds floating around your space,
Beyond your space,
Or the sound of silence.
Sounds may be flitting about,
But you are here in your own little haven,
Absorbed with the warmth of your own beautiful presence.
Listen to the sound and rhythm of your own breath.
Notice that you are resting.
On your next inhale,
Breathe in through the nose and fill your lungs,
Holding your breath at the top for three counts,
And slowly exhale through the mouth with rounded lips.
Repeat this breath again,
And when exhaling,
Allow each muscle of the body to soften.
One more time,
Breathing in through the nose,
Holding the breath at the top,
And a slow exhale.
Full body exhaling,
Softening,
Melting as if bathed by sun.
Return to a natural breath.
On every exhale,
Invite any dense space of the body into spacious rest,
Dissolving,
Releasing.
The body slowly expanding into one calm body of water,
As if floating.
The physical body resting,
Floating.
Call a gentle current from the heart to meet you here,
A sankopa,
A positive guiding intention from deep within the heart.
If you don't already have a sankopa,
You're welcome to choose.
I give my body permission to rest,
For every cell in my body is vital and nourished.
Repeating this intention three times,
Feeling the body absorbed in this revitalizing current of the heart.
Allow this current to be absorbed into the breath,
As we begin a rotation of consciousness.
Simply move the current of attention from point to point along the body,
Imagining a gentle river of attention flowing to each place in soft,
Loving attention.
The right thumb,
Right first finger,
Second finger,
Third,
Fourth,
Right hand fingertips,
Palm of the hand,
Wrist,
Elbow,
Right shoulder,
All the muscles deep within the shoulder,
Right side of the chest,
Torso,
Right hip,
The muscles supporting the hip,
The middle of the right thigh,
Knee,
Deep within the knee,
Ankle,
Top of the right foot,
Big toe,
Second toe,
Third,
Fourth,
Sensing the right leg,
The right hip,
The right arm,
The left thumb,
Left first finger,
Second finger,
Fourth,
Left hand fingertips,
Palm of the hand,
Wrist,
Elbow,
Left shoulder,
All the muscles deep within the shoulder,
Left side of the chest,
Torso,
Left hip,
The muscles supporting the hip,
The middle of the left thigh,
Knee,
Deep within the knee,
Ankle,
Top of the left foot,
Big toe,
Second toe,
Third,
Fourth,
Sensing the left leg,
The left hip,
The left arm,
The face between the brows,
The jaw,
Chest,
Pelvis,
Hips,
Legs,
The heels,
Backs of the legs,
Root of the spine,
Low back,
Mid back,
Upper back,
Neck,
Scalp,
The outer ears,
Inner ears,
The lobes of the brain,
Lips,
Tip of the tongue,
Root of the tongue,
Collarbones,
The ribs,
The space of the heart,
The spaces deep within the body,
The outer layer of the body,
The whole body,
Sensing the whole body,
The whole body alive,
Receptive,
Open to healing energy,
Bring awareness to the natural waves of your breath,
The natural breath flowing through the body,
The inhale and exhale nourishing,
Cleansing,
Revitalizing the body,
Following every current of breath,
The natural energy of breath opening channels of healing and rest in the body,
Following the waves of natural breath.
In a moment,
Observe and count your inhale and exhale as one breath,
Counting,
Observing from 10 to 1,
Returning to 10 if you wander,
Beginning now,
Counting the inhale,
Exhale 10,
The inhale,
Exhale 9,
Continuing to 1,
The body resting,
Spacious,
Opening into oceanic presence,
Let the natural breath guide you to the space of the heart,
Remembering your sankalpa,
The heart's guiding intention,
I give my body permission to rest,
For every cell in my body is vital and nourished,
Listen for the heart,
Remembering your sankalpa,
Perhaps repeating it three times,
Fully absorbed in the intention of the heart,
Begin to come back to the breath,
The sensation of breathing,
The sensation of the body resting,
Gently arriving back into this present moment,
Noticing any lingering feeling,
Maybe yawning or stretching out the limbs,
You're welcome to roll onto one side or hug your knees in towards your chest,
Taking note of how you feel after this practice,
Take your time to find your way back to a seat,
Back to full wakeful presence,
Maybe spending some time with your breath before easing back into your day,
Each breath creating space for deep presence with the body,
With the quality of feeling present here,
Thank you for practicing with me today,
May your inner wisdom guide you,
I would love to hear how this practice landed for you and if you enjoyed this practice,
Feel free to follow so we can stay connected.
