Yoga Nidra Meditation

Hello,

My name is Mars and I want to invite you on this journey to mental health,

Wellness and well-being.

I invite you to meditate with me as I help you and help myself find inner peace,

That sense of calm and peace and joy.

As we begin,

I ask that you find a comfortable position,

Lying down or seated.

I feel your body being supported as you allow your eyes to remain open or gently closed and just take the time right now to settle into this position until it just feels right for you.

Please remember that this is your body,

Your practice,

However you feel comfortable is how you should be.

During this session you may feel physical sensations or you may notice your breath or your emotions or your thoughts and you may just experience all these things coming and going.

Just know that whatever you experience is perfect and just as it is.

While I use the word perfect,

Always remember that perfect is an illusion,

It is a state of mind.

For as long as we are achieving and doing our best,

We are achieving perfection.

Now simply just rest and be at ease and follow my guidance and my voice as I become your voice and your guidance through this journey of self love,

Self discovery,

Peace and wellness.

During this session I want you to welcome every experience as a messenger that's inviting you to explore your sensations,

Emotions and thoughts without trying to change them,

Fix them or make anything happen.

Just welcome whatever emotions arise,

Whatever your body is feeling at the time,

Whatever thoughts come across your brain.

Just focus on the place of peace and remain at ease and peaceful.

Now feel your body beginning to slowly settle into stillness as you slowly begin to bring the senses,

Bring awareness to your senses.

I want you to notice the taste in your mouth,

The sounds around you,

The smells,

The images or colors behind your eyelids,

The touch of the air as it breezes across your skin and how all your senses are open and alive and receptive.

As you're breathing,

Slowly begin to bring your mind to your intention that you're setting for today's practice.

Begin to focus on how you plan to feel or how you're feeling during the practice and how you want to feel as a result of your practice.

Maybe it's a sense of inner peace or calm or well-being or maybe it can be a relief from some type of physical discomfort,

Certain patterns or emotional pain.

Your intentions can be as simple as to remain alert during this process or as complex as trying to solve some issues that you may have.

Whatever it is,

Allow your intentions to emerge fully.

Bring your intention as it supports you and be focused and alert throughout your practice and in your daily life.

From this feeling and any feelings of your intention with your entire body and mind and just notice how your body and mind supports you throughout this practice and within your daily life.

Allow your heart's deepest desires to arise within you.

Whatever it is that you want more than anything else in this life,

This could be a desire for yourself or for someone else in particular or for the world in general.

Whatever it is,

Let that deepest heartfelt longing or desire to slowly arise naturally throughout your body and throughout your mind.

And welcome this feeling,

This emotion,

These thoughts and recognize what they are.

I'd like for you to do some breath work with me.

As you're lying here,

Setting your intentions,

I'd like for you to take a deep breath in through your nostrils,

Filling your lungs,

Filling your belly and exhale for me.

Take a deep breath in,

Filling your lungs,

Filling your belly and when you feel,

You feel to capacity.

Open your mouth and exhale for me.

Releasing that tension in your shoulders,

Your hips,

Unclenching your jaw.

Just breathe.

Deep breath in,

Deep breath out.

And as you're breathing,

Begin to focus on just your breath,

The inhale,

The exhale.

Be aware of the rhythm.

Feel the vibration as the air enters and leaves your lungs and your throat.

Allow your heart rate to slow as you follow the rules of four.

You're breathing in for four beats,

Holding for four beats,

Exhale for four beats,

Continuing breathing in,

Holding for four beats,

Exhale for four beats,

Then holding again for four beats,

One,

Two,

Three,

Four.

Back to breathing normally,

Deep breath in,

Deep breath out.

You can always use that breathing method when you're feeling frustrated,

Stressed,

Nervous,

Anxious or you just need a chance to stop and gather your thoughts.

Now as you're breathing,

Back to your normal rate of deep breath in,

Deep breath out.

I am breathing in,

I am breathing out.

Simply begin to focus or find that place of peace,

That safe space in your mind,

That inner resource or sensation or feeling,

The place where you feel most safe and secure.

Maybe it's a room or out in nature or it could even be an image of your favorite symbol.

Whatever it is,

Imagine yourself in that space.

As you slowly begin to picture the objects,

The shapes,

The colors,

The patterns around you,

Maybe even begin to hear the sounds or smell the smells as they begin to engulf you,

As you allow that sense of peace to wash over you as a wave.

Feel that sense of security,

Ease and well-being as you imagine this place of peace.

Knowing that that sense of security and safety will always be available within you at a moment's notice and as you're slowly drifting to this place,

Take note to how your body is feeling.

It could be a sense of warmth and relaxation.

It could be chills or a cool breeze.

Just take note on how you feel when you're in this environment.

At any time during this practice and in your daily life,

You can always revert back to this feeling of security and safety and ease and calm.

Now let the sound of my voice be your guide and support you as we move through the different sensations and energies throughout your body,

Scanning your body,

Placing the energy where it needs to go and removing it from where it doesn't need to be.

And as I name each of these areas,

I want you to feel that sensation,

That presence,

Or you may not feel anything in particular and that's okay.

But whatever you experience is just as it is in the moment,

An experience.

As we begin with your mouth,

Bring your attention to the sensation or the energy inside of your mouth,

Starting at the roof of your mouth,

Then to the floor,

Inside your cheeks,

Left and right,

Then to the back of your throat,

Your tongue,

And the entire side,

And the entire mouth itself.

And as we move to our ears,

Begin to focus on your left ear,

Then your right ear,

Then sensing both ears at the same time.

Then we begin to welcome the breath as a pure sense of energy as it enters our nose,

The left nostril,

Then the right nostril,

And then both nostrils at the same time.

Feel the energy as it moves to our eyes,

The left eye,

The right eye,

Both of our eyes together.

Feel that sense of energy as it flows back and forth.

Feel the energy in our forehead,

Scalp,

The back of the head and neck,

And inside the throat.

As it moves down to our left shoulder,

And our left upper arm,

Our left forearm,

Down to the wrist,

To our left palm,

And fingers,

Then up and down the entire left arm,

From our fingers to our shoulder,

Shoulder,

Down to our fingers,

Back up to our shoulders.

And feel the energy as it moves across your shoulders,

To your right shoulder,

Down to your right upper arm,

Then to your right forearm,

Down to your wrist,

Your right palm,

And fingers.

Moving up and down the entire right arm,

From your fingers to your shoulder,

Back down to your fingers,

And up to your shoulders.

And feel the energy as it races back and forth through both of your arms,

Your left,

Then your right,

Your right,

Back to your left.

And as this energy is moving through both arms,

Feel the energy as it moves to your upper chest,

Your upper back,

The middle of your chest,

The middle of your back,

Your abdomen,

Your lower back,

And just the entire torso is just a field of emotion and energy.

Feel it as it moves to your left hip,

Down to your left thigh,

Your knee,

To your shin,

Your foot,

Out of your left toes,

And back and forth through the entire left leg,

From your toes to your hip,

From your hip to your toes,

Back up to your hip,

And over to your right hip,

Then your thigh,

Your knee,

Your right shin,

Your foot,

And your toes.

Moving your entire right leg,

From your toes to your hips,

From your hips to your toes,

Back to your hips,

Moving across your torso,

Down your left side,

Back up,

Over to your right side,

As you feel the sensation moving through both of your legs at the same time.

Now I want you to begin to sense the energy as it moves through the entire front of your body,

Then to the back of your body,

Your left side,

Then your right side.

Now sense that energy,

That sense of calm and peace as it flows throughout your entire body,

Inside and outside,

Until your whole body is just a field of radiant energy.

As this energy is moving at its own pace,

I want you to be aware of your body and your breath.

Be aware of the flow of your breath while the energy is moving.

Be aware of the flow of your breath from your nostrils to your abdomen as it gently rises as you breathe in and releases as you breathe out.

There's no need to change any type of breathing.

Allow your body to breathe naturally and at its own rhythm.

I am breathing in as your abdomen rises.

I am breathing out as your abdomen de-flakes or releases.

Again there's no need to change anything.

The body is breathing on its own,

At its own rhythm,

At its own pace.

As you experience the breath,

When you inhale,

Feel the sensation on your left side.

As you exhale,

Feel the sensation on your right.

Continue that natural breathing pattern.

Inhale left,

Exhale right.

Inhale left,

Exhale right.

And as you're inhaling left,

Exhaling right,

Act that you inhale,

Feeling it on your left,

Holding for three beats.

Exhale feeling it on the right.

Again you inhale on the left.

Exhale on the right.

Allow that hold to bring you a sense of tension that needs to be released.

Inhale on the left,

Holding one,

Two,

Three.

Exhale releasing that tension on the right.

Just continue breathing,

Deep breath in,

Deep breath out.

Inhaling on the left,

Exhaling on the right.

Inhaling on the left,

Hold.

Exhale on the right.

As you're breathing,

Bring attention to the emotions that you're feeling in your body right now,

All the emotions that are present.

Or you can recall that particular emotion in your body from when we began our practice.

Comparing it to the emotions that you feel now and the sensations that are flowing through your body at this moment.

Invite the emotions to unfold fully as the energy and sensation of peace moves throughout your body.

Simply welcome whatever is present,

No judgment or hesitation.

If you do have an emotion present,

Notice where you're feeling it in your body and allow it to blossom fully while welcoming any thoughts,

Images,

Or memories that may come along with this emotion by just breathing.

I want you to slowly become aware of all that is now present.

Be a present and aware of any and everything that is going on around you,

The sense,

The sounds,

Whatever objects and colors and patterns you may see behind your eyelids or in front of you.

Just become fully aware of all the emotions that arise.

Remember there is no right or wrong way to do any of this.

And always remember that you're welcome to return to that sense of inner peace and that safe space at any time.

Simply be present.

And notice any images,

Emotions,

Or thoughts that come with being present.

Always be aware of who you are,

Where you are,

And what you are.

Remember that being in the present and being present,

You're going to be filled with energy,

Emotions,

Beliefs,

Sometimes joy,

Well-being,

Confusion,

Anxiousness,

All these feelings.

But just remember that everything is just as it is.

Everything is there for a purpose and for a reason.

Now I want you to come back to that inner peace,

That safe space.

As we ground ourselves and secure our well-being,

I want you to take notice of your breath.

Take notice of the rhythm of your breath,

The inhale and the exhale.

Place your forehead at ease.

Unclench your jaw.

Allow your shoulders to relax and sink down.

Feel that sense of peace in your belly,

Your hands,

And your feet as you begin to feel warm and at ease.

Bring to mind your intention that you set for this practice,

Comparing to how you feel now.

Was it something that you planned to gain or lose?

Recall that heartfelt desire that you set and experience it as an emotional landing place.

Now as you leave this meditation,

I ask that you go forth and just imagine going about your daily life.

And as you go about your daily life,

Begin to notice the sensations,

Emotions,

And thoughts as they're constantly changing.

Without focusing too much,

Just notice them if there's anything different.

Yet all the while,

Feel yourself as unchanging,

Full of space and awareness in everything that you do.

Feel the emotions as they come and go,

And the thoughts as they come and go.

Now we're going to take this time,

Transition to being alert,

Wide awake,

And aware of where we are and who we are.

You can begin to slowly open your eyes if they were closed or slightly avert your gaze if they were open.

Maybe wiggle your toes or wiggle your fingers if possible.

Moving your body,

Stretching your arms,

Stretching your legs if possible.

Move your hips,

Swing from side to side,

Front to back.

Just bring awareness to this sensation of being in the presence of yourself and being in the moment.

And maybe even perhaps before we end this session,

Experience a feeling of gratitude,

Compassion and mercy for yourself.

As I thank you for practicing with me today,

Again,

My name is Mars.

I thank you for meditating with me.

I ask that you go forth in peace and in love.

I hope that you leave this practice and this session better than how you came.

Always remember that you are loved and you are loved.

Take the time to love on yourself,

Giving yourself grace and compassion.

As you go forth in love,

Knowing that you are the light that shines through others,

You are that beacon of hope and inspiration that they look to.

As the light in me honors and truly bows to the light in you,

I ask that you go forth in peace and in love.

I thank you for practicing with me today.