Week 13 Of Guided Meditation & Yoga Nidra Live

Beginning our yoga nidra practice laying on your back feeling the support of the earth under you feel the spaciousness all around you and allow yourself to get as comfortable as possible using a pillow and blankets eyes closed allow your body to let go sink and settle down into the surface letting all your senses be wide open and listen to the sounds around your body listen to the sounds inside your body remaining aware of your body breathing itself and the gentle coming and going of inhalation and exhalation we're connecting with the concept of letting go of the need to control our lives to let the universe bring abundance to forgive ourselves and to free ourselves from unnecessary suffering so let's take a moment to locate your intention and heartfelt desire as a way to remember what brings you to this particular practice today maybe the desire to take care of yourself during trying times to connect with your mind and your body and your heart as well as your spirit in a different way in a way that allows us to slow down and checking in with your heart's deepest desire its deepest longing for health for safety for emotional stability and flexibility perhaps to discover creativity happiness joy to allow yourself to be the good human being that you are and to discover your true nature to honor and acknowledge all the different parts that might get activated by the idea of letting go of attachment to particular outcomes whatever is your heart's deepest longing let it bubble now to the surface of your attention your heartfelt desire is both unique and shared allowing yourself to find this inner feeling that resonates best for you perhaps words or a sensation in your body if words come then state your heart's desire in the present tense so that it feels that your heartfelt desire is true right now in this moment if it's to let go and to allow yourself to suffer less to be content and so be it and each time you affirm your intention and your desire it's like recognizing seeds deep within that will restore you to your underlying well-being radiant wholeness your true nature allow this to naturally unfold and become clearer as your understanding grows and matures through your practice as you allow resource to come in and you allow whatever needs to be released to go out and like seeds that are growing in the rich soil of your innermost being slowly repeat your intention for this particular practice to let go of trying to control your life to allow yourself to connect with the universe that can bring abundance and let your whole body fill with the feeling letting all your senses experience notice where you feel cool where you feel warm where you feel heavy and where you feel light hear the music and the silence hear the sounds around you and the silence and sounds inside you allowing yourself to feel cared for and caring for yourself knowing that this is a gift not only to you but to those around you take a few minutes to settle into your practice allowing yourself to be allowing yourself to rest to relax and to feel at ease and anything that doesn't feel at ease allow yourself to acknowledge that this is also part of your experience breathe with it allow it to be here and then bring yourself back to loving kindness and see if you can allow that to be a felt experience throughout your entire body feeling safe and secure being present to your practice feeling your inner resource and all your senses notice what you're seeing with eyes closed what you're hearing what you're feeling what you're smelling what you're tasting allow your imagination to be free let yourself be as comfortable as you can as you connect with your breath and your heartbeat at ease and rhythmic bringing breath into any areas that feel tense or tired noticing your hands and your belly noticing your feet warm and at ease allowing yourself to connect with what it feels like to be completely connected to your inner resource where you're protected secure safe allowing love to be here and support allowing acceptance and forgiveness letting yourself experience loving kindness as you are with all that's going well and all that's challenging bring your attention to your mouth inhaling and inhaling noticing all the sensations in your mouth becoming aware of your eyes inhaling and exhaling noticing all the sensations that are present in and around the eyes and if it resonates for you as you go through this body scan you can tighten the muscles in these areas and release them tightening in the mouth and releasing tightening the eyes and releasing your entire face tightening and releasing as you breathe and notice all the muscles in your face being aware of your entire head how it's being supported on the back side and how there's spaciousness all around it you could even gently rock your head slightly from side to side or you could remain still either way experiencing the sensations that are present bringing your attention down to the arms from your neck to your shoulders down the arms to your hands maybe tensing the muscles squeezing them and then releasing from shoulders down to fingertips you could take a deep breath hold it gently and release relaxing your muscles bringing your attention to your torso and your pelvis squeezing the muscles in the chest and the belly and the back the pelvis and the buttocks holding your breath and releasing all the muscles in the torso shaking a little bit from side to side bringing attention to your hips and your legs and your feet inhaling and gently squeezing your muscles from your hips down to your toes holding your breath and releasing rocking legs side to side noticing sensations that are present becoming aware of your entire body inhaling and squeezing all the muscles from head to toe nice big breath and holding squeezing filling up the space and then releasing and letting go be aware of the body is a global feeling entire body vibrant radiant sensation the body is sensation radiating out in all directions into the space around the body caressing and radiating into the body breathing gently and then checking in with your feelings just noticing what's here what's unpleasant maybe there's tension or a part of you that would benefit from being acknowledged possibly validated noticing any feelings that are present including pleasant feelings of relief or relaxation joy whatever feeling you're aware of see if you can play with it a little really allow yourself to connect with it fully in your body and your heart and notice your mind and then allow yourself to connect with the opposite of this feeling in your body in your heart in your mind and then hang out with both at the same time maybe you want to let go of some control the need to have control in your life at the same time that you'd like to have a little bit more control in your life be with both notice beliefs that come up when you think about forgiving yourself freeing yourself positive or challenging beliefs as you connect with forgiveness of yourself and let go of suffering and then allow yourself to notice feelings of pleasure joy happiness that are present in your body allowing joy to fill your heart feel it in your body a flowing saturating every cell joy flowing through your entire body allowing yourself to connect joy with your face and your lips coming into a smile radiating into your entire body joy flowing from body over rivers and mountains and valleys saturating the entire earth and soaring into the universe the entire universe radiating with your joy be aware of your body resting here feeling at ease and experiencing all the sensations and feelings and thoughts that are coming and going in your awareness simply being aware and remain in this feeling of being open to openness when you're ready beginning to wiggle your toes and your fingers moving feet and hands beginning to come out of the deeper practice slowly moving legs moving arms stretching heels in one direction crown of the head in the opposite elongating the spine maybe bringing your feet up flat on the ground getting some pelvic tilts in pressing that lower back down into the mat and then creating space in the lower back tilting back and forth you could bring your head forward as you bring the legs up head towards knees maybe get a little squeeze in and roll around on the back and buttocks is creating some movement now stretching and if this is resonating follow my guide and if you want to listen to your own body and get some stretching in in any other way feel free to do that we're just bringing ourselves slowly and kindly out of the deeper meditation as you stretch out maybe lifting the pelvis up pressing the shoulders into the mat glutes are active here bellies strong and then rolling down one vertebra at a time okay getting some twists in letting the legs fall to one side and the arms on the other and then slowly rolling over onto one side and onto your hands and knees get some cat cows in just rounding out the back and then allowing the belly to come down towards the floor and then back up again rounding you could come into child's pose here or you could come up into down dog so listen to your body as you stretch it out and allow some movement to be a part of your practice or a deep stretch and then allowing and welcoming responding to whatever's happening as you bring yourself back to a seated position and we cultivate this ability to be flexible not only in our bodies but in our lives the ability to respond rather than to react to take the time to slow down and check in to every movement and every situation in our life allowing yourself to be open and spacious letting yourself feel refreshed energized and peaceful thank you for practicing today we look forward to connecting with you next week