Welcome to this Yoga Nidra.
This meditation helps you drop into the deepest states of rest and relaxation.
So allow yourself to get comfortable,
Get cozy,
Making sure that you won't be disturbed.
I'm taking some time just to lie down on your back,
Allowing yourself to be still and awake,
Taking in the sound of my voice.
No need to concentrate or try hard,
Just taking time with this body and with this journey.
So if you find that you have pain today,
Whether it's physical or emotional,
You might hold your hand wherever that place is on your body and just acknowledge that pain.
So perhaps it's putting a hand on the heart or on the belly and simply bring some tenderness and some holding to that area,
Allowing the eyes to close.
You might take a deep breath in through the nose and a deep breath out through the nose and just begin to notice how you are breathing today.
Noticing the rhythm of the breath and following each in-breath and out-breath.
And here are some lines of a poem by the poet Rumi.
There is a life force within your soul.
Seek that life.
There is a gem in the mountain of your body.
Seek that mine.
Oh traveler,
If you are in search of that,
Don't look outside.
Look inside yourself and seek that.
So you're following the rhythm of your breath and perhaps on the out-breath just allow the body to naturally soften and let go.
And if the body is not naturally softening or letting go,
Just bringing some more awareness to that possibility on each out-breath,
Letting go.
And you can continue to keep the hands on the body or you might want to bring your hands down by your side.
And if you like now just coming up with a short positive statement.
Planting a seed for something you would like to live into in your life.
And when you find that positive statement,
Repeating it to yourself three times.
And now bring awareness to the space between the eyebrows.
We are going to rotate our awareness around the body and you can bring awareness to each point like a gem in the mountain of your body.
Feeling the area,
Feeling the life force in the body without having to move.
Starting with the space between the eyebrows,
Attention down to middle of the throat,
Right shoulder,
Right elbow,
Right wrist,
Right thumb,
Index finger,
Middle finger,
Ring finger,
Baby finger,
Right wrist,
Right elbow,
Right shoulder,
Middle of the throat,
Middle of the throat,
Left shoulder,
Left elbow,
Left wrist,
Left thumb,
Second finger,
Third finger,
Fourth finger,
Little finger,
Left wrist,
Left elbow,
Left shoulder,
Middle of the throat,
Middle of the chest,
Right side of the chest,
Middle of the chest,
Left side of the chest,
Middle of the chest,
Navel point,
Middle of the pubic bone,
Right hip,
Right thigh,
Right knee,
Right ankle,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Right ankle,
Right knee,
Right hip,
Middle of the pubic bone,
Left hip,
Left knee,
Left ankle,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Left ankle,
Left knee,
Left hip,
Middle of the pubic bone,
Navel point,
Middle of the chest,
Middle of the throat,
Space between the eyebrows.
Rest now at the eyebrow center in stillness.
Now notice the body and notice all the gems inside the body.
Feeling rest through the whole body and feeling now the waves of the breath.
Waves moving in and waves moving out.
And now you can count the breath from 11 downwards,
Breathing in 11,
Breathing out 11,
Breathing in 10,
Breathing out 10.
Continuing now in your own time,
In your own way.
If you get lost at any point or if you complete,
Just begin again from 11 downwards.
And now imagine the body becoming weightless.
Body is weightless,
Floating,
Light as a feather.
Body weightless and light,
Floating on the breath.
And now feel the body as heavy.
Feel the body as heavy,
Sinking,
All the weight of the body heavy,
Feeling gravity,
Body heavy.
And now bring all your attention to the eyebrow center.
Taking some time paying attention in the center of the eyebrows.
As you rest your attention here,
We'll be exploring some images.
Just allowing the images to come and go.
Watching them at the center of the eyebrows.
Sweet jasmine flowers,
Birds nesting,
Mountains in the horizon.
Mountains on the horizon.
Sun setting over the ocean.
Sun setting over the ocean.
Butterflies dancing.
Butterflies dancing.
Sleeping owl on a branch.
Sleeping owl on a branch.
Shining gems in the body.
Shining gems inside the body.
Planets in the solar system.
Planets in the solar system.
The vastness of oneness.
The vastness of oneness.
And now bringing your attention,
Just letting it rest at the eyebrow center.
Taking some time to rest here.
And now just allowing the body to relax even further.
Begin to feel the whole body as pure light.
The whole body as light.
Basking here in the light.
Feeling like you could beam light now to whoever needs it,
Anywhere in the world.
Wherever you would like to send light to.
And that feels complete coming back to your intention.
Coming back to that positive statement and repeating it to yourself in your mind three times.
And if you're ready to,
You can slowly begin to notice the room around you.
If you need to keep resting,
Please do so.
Whatever feels right for you.
I'd like to take a few deeper breaths in and out if you're ready to move.
Perhaps checking if you need to stretch the body in any particular way.
Your yoga nidra is now complete.
You might like to acknowledge yourself for giving yourself this time with the body.
And if you're ready,
You might like to imagine a week that is more rested.
And you might like to take some time to journal really doing what is right for you.
