Welcome to this guided yoga nidra meditation.
Please find yourself in a comfortable position.
Lying on the floor on a yoga mat.
In your bed.
Or even seated in a comfortable chair.
You may continue the practice with your eyes closed or if it's more comfortable.
Just fix fixated your gaze on a arbitrary point in front of you.
And if you're lying down.
You might want to have a blanket covering you.
Maybe a pair of warm cozy socks.
Take some time to get settled in.
Create a little nest for yourself.
If you have issues with congestion or respiratory.
You might want to prop yourself up a little bit higher on a bolster or pillow.
And if you're lying down,
You might want to place a pillow underneath your head.
And one underneath your knees.
Wherever you are.
Feel the weight of your body heavy.
Begin to relax even more.
And for the practice,
I will ask that you do your best to remain awake.
And keep your arms on the respective sides of their body.
If at any time you need to end the practice.
That is perfectly okay.
Do what you need to do.
To stay safe.
And honor yourself.
Then we'll bring our awareness to the sounds you hear outside of your space.
The farthest sound you can hear.
It could be a helicopter overhead.
Maybe you hear a train go by.
Or cars.
And then bring your awareness to the sounds that you hear inside of your space.
It could be the washing machine.
A fan.
Or the hum of your refrigerator.
Now listen to the sounds that you hear inside of your own body.
It could be faint ringing in your ears.
The sounds of your inhales.
The sounds of your exhales.
Listen to your heartbeat.
At this point,
I invite you to set a sankalpa,
An intention,
A quality you would like to embody.
Starting with the word I or the words I am.
Such as,
I am loving kindness.
Or I am generosity.
It doesn't have to be perfect.
Just one that comes to mind is usually what's best for you.
And when you have that in your mind,
Silently repeat it to yourself three times.
Now let's begin to go through a rotation of consciousness.
And this is where I will call out certain body parts.
There is no need to change these parts or move these parts.
Just notice the sensation that you feel.
More specifically,
We will start with your right thumb.
Right index finger.
Middle finger.
Pinky finger.
Ring finger.
Notice the palm of your right hand.
Back of the hand.
Wrist.
Forearm and elbow.
Feel your right upper arm.
Shoulder.
Armpit.
Right side ribs.
Hip and pelvis.
Draw your attention to the top of your right thigh.
Knee.
Chin.
Ankle.
Exhale.
Sole of the foot.
Top of the foot.
And all of your toes.
Big toe.
Second toe.
Third toe.
Fourth toe.
And pinky toe.
Feel the right side of your body all at once.
Feel the right side of your body all at once.
Feel the right side of your body all at once.
Now focus your attention on your left thumb.
Index finger.
Exhale finger.
Ring finger.
Pinky finger.
Feel the inside of your left palm.
Back of the hand.
Wrist.
Forearm and elbow.
Draw your awareness to your left upper arm.
Shoulder.
Front pivot.
Left side rib cage.
Hip and pelvis.
Feel the sensations on your top left thigh.
Knee.
Chin.
Ankle.
Heel.
Sole of your left foot.
Top of the foot.
And all five toes.
Big toe.
High toe.
Third toe.
Fourth toe.
And pinky toe.
Feel the entire left side body all at once.
The entire left side body all at once.
The entire left side body all at once.
Feel your whole body all at once.
And draw your awareness to both of your heels together.
Both of your calves together.
The backs of both of your knees together.
The backs of your thighs together.
The back of your pelvis.
Tailbone and sacrum area.
Feel your lower back.
And let any lingering tension dissolve away.
Feel your middle back.
Upper back.
And shoulder blades.
Feel your collar bones.
The back of your neck.
The back of your head.
Move your awareness to the top of your head.
Your forehead.
And your temples.
Feel your right eye.
Left eye.
Right eyebrow.
Left eyebrow.
Right ear.
Left ear.
Feel your right cheek.
Left cheek.
Right nostril.
Top lip.
Bottom lip.
The inside of your mouth.
And tongue.
Relax your jaw.
The right side of your neck.
And the left side of your neck.
Move your awareness back to your rib cage.
And feel your heart.
And feel your belly.
As you continue breathing here,
I invite you to count backwards from 11 to 1.
And if you lose count,
Simply start back at the number 11.
And if you reach 1 before I do,
Simply start back at the number 11 again.
This will sound a little something like this.
Inhale 11.
Exhale 10.
Exhale.
And so on.
During 19 minutes,
Let's give this aautstress Molten.
App experts.
Now drop your count wherever you are.
And we'll move into a series of rapid visualizations.
If any image comes up that you find triggering,
Just notice it.
Don't linger there for too long.
As we'll move to the next image.
The smell of lavender.
A red desert.
A Barbie doll.
A peacock feather.
Chocolate chip cookies.
A tall tree.
A golden egg.
A golden egg.
A golden egg.
A foggy morning.
A dog stretching.
A purple panda.
A garden path.
A full moon.
And with a bright light behind your closed eyelids,
You find yourself transported to a Japanese garden.
The ground under your feet is carpeted with springy moss,
Interspersed with stepping stones.
It's lush and green and beautiful.
You can smell azaleas and peonies filling the air.
You pause to watch the butterflies as they flutter around the blooms.
You make your way into a cozy nook.
It is safe to rest here.
As you're resting in this nook,
There is someone you know that's approaching you.
Happily surprised.
It's your favorite childhood teacher.
They look into your eyes and they say firmly to you,
You're sankalpa.
Each time with more emphasis until it's firmly planted into your mind.
You thank this teacher and lovingly say goodbye to each other.
And you continue to rest comfortably in this safe nook,
In this Japanese garden.
Thank you.
Now,
Inviting in some deep breaths.
You start to wiggle your fingers and wiggle your toes.
Maybe stretch your arms up overhead.
And if you were laying down,
Roll over to whatever side is comfortable for you.
Removing any pillows or props.
And when you're comfortable,
Prop yourself up to a gently seated position.
Bringing your hands to heart center.
You bow your chin.
Flutter your eyes open.
Taking in objects and shapes and colors that you see in your space.
You thank yourself for taking the time to practice this yoga nidra.
Thank you for sharing your practice with me today.
Namaste.
