The invitation here is to let go of the stresses of daily life,
Even if just for a moment.
In this grounding Nidra practice,
I'll guide you through exploring the landscape of the body with gentleness and kindness.
To feel into your body breathing its own natural rhythm.
I invite you to let go of the layers of responsibility,
The layers that include multiple to-do lists.
To let go of having any dependencies and to just settle in and have a moment for you.
And through this my hope is that you can return home to yourself gently and effortlessly.
Finding your preferred position for this meditation that might be lying down with extra cushions,
Blankets and eye pillow.
Closing the eyes or softening the gaze.
Taking in three or more deliberately deep breaths.
Audibly exhaling or yawning.
Letting go of that out breath.
Allowing the belly and the chest to fill with the inhale.
And lingering in the sensations of the body sighing,
Exhaling,
Letting go.
Feel your body resting on the supports beneath you.
The touch points between your body and the cushions,
The chair,
The floor,
The bed.
Perhaps listening to sounds in your space.
Allowing and welcoming every sound and welcoming every movement of your body.
Knowing that you do not have to stay completely still for this practice.
If your body wants to move,
Allow your body to move,
To adjust position,
To find comfort.
Connecting in with the breath at the heart space,
The space behind your breastbone.
Noticing the sensation of the breath as it comes in,
As it flows out.
And within this heart space,
Know that all parts of your entire being are welcome here.
Bringing awareness to the space between the eyebrows.
Awareness that is infused with gentleness,
Kindness,
Softness.
Allow this awareness to move down to the hollow of the throat,
The space between the collarbones.
And shift left to the left shoulder.
Down the length of the left arm,
To the left elbow,
Wrist,
And to the fingertips on the left hand.
The left hand thumb,
Index finger,
Middle finger,
Ring finger,
And little finger.
Awareness glides up the left arm from the fingertips to the wrist,
To the elbow,
To the shoulder,
To the space between the collarbones.
And the space between the collarbones,
Awareness flows to the right,
The right shoulder,
Elbow,
The right wrist,
And tips of the fingers on the right hand.
The right hand thumb,
Index finger,
Middle finger,
Ring finger,
And little finger.
Awareness infused with gentleness,
Kindness,
Softness.
From the right fingertips,
Awareness flows back up the length of the right arm from the wrist,
To the elbow,
To the shoulder,
Back to the hollow of the throat,
The space between the collarbones.
Dropping down into the heart space,
Awareness flows to the middle of the left side of the chest.
Awareness flows to the heart space,
And over to the right,
The middle of the right side of the chest.
Awareness returns to the heart space,
And drops down towards the navel,
And drops deeper down into the bowl of the pelvis,
The space behind the pubic bone.
Awareness infused with kindness,
Gentleness,
Softness.
Awareness moves left to the left hip,
Down the left leg,
To the knee,
Ankle,
And to the tips of the toes on the left foot,
The left big toe,
Second toe,
Third,
Fourth,
And little toe.
And from these toes,
On the left foot,
Awareness gently,
Leisurely returns to the ankle,
The left knee,
The left hip,
The space behind the pubic bone.
Awareness is drawn to the right hip,
And down the length of the right leg to the knee,
The ankle,
And the tips of the toes on the right foot,
The right big toe,
Second,
Third,
Fourth,
And little toe.
Following the pathways of your awareness from the toes on the right foot,
To the right ankle,
Knee,
Hip,
To the space behind the pubic bone,
To the navel,
To the heart space,
To the hollow of the throat,
To the space between the eyebrows,
The crown of the head,
And awareness dropping back down to the space between the eyebrows,
Down to the hollow of the throat,
And resting at the heart space.
All of these points of awareness throughout your body,
The inhale draws all of that awareness into a single point at the heart space,
And the exhale allows the expansion of awareness to fill your body.
On the inhale,
Awareness returns to the heart space as a single point.
On the exhale,
Awareness expands throughout your entire body,
Nourishing,
Nurturing,
And filling your body with kindness and warmth and gentleness.
The inhale draws all of that awareness into a single point at the heart space,
And the exhale allows the expansion of awareness to fill your body.
Returning to the heart space,
Letting go of the breath,
Letting go of that visual.
Resting your awareness at the heart space,
Allowing your whole self to be here.
Allowing all parts of you to be welcome,
Cared for,
Nurtured.
Taking in a few deliberately deep breaths as we come to close this practice.
Maybe listening to the sounds around you,
Or visualizing yourself in the position that you're in.
When you're ready,
Inviting some movement to your body that might be wiggling the toes or the fingers.
If you're lying down,
It might be rolling onto your side and resting there for a little bit.
You might like to do a full body stretch,
Invite some audible sighs or yawns.
When you're ready,
Opening your eyes.
This practice is complete.
Thank you for meditating with me.
