Week 4 Of Guided Meditation & Yoga Nidra Live

Finding your breath as we continue to allow ourselves to be present in our yoga nidra practice.

Finding your comfortable place where you're warm and supported and allowing yourself to really honor your body.

Maybe you're in shavasana,

Laying on your back or your belly or your side.

Maybe you incorporate some gentle movement or you allow yourself to drift into yogic sleep.

Whatever you choose,

Connecting with your breath and allowing yourself to be present for whatever experience you have,

With allowing abundance in and also noticing all the ways we might have awareness of the opposite of abundance.

Acknowledging there may be places in our life where we may feel a dearth or something's missing,

A longing.

And letting yourself notice any parts that might also want to be acknowledged.

And bringing your attention into your body,

Feeling warmth,

Feeling coolness.

Noticing where you feel heavy,

Where you feel light.

Seeing the earth underneath you,

Supporting you,

And the air all around you,

Creating openness and spaciousness.

Bringing your attention to your mouth,

Taste.

Notice your tongue and your cheeks,

Teeth and your gums,

Your lips.

Bringing your attention from your mouth into the nasal area,

Your nose,

Smell.

Notice your sinuses,

The inside of your nose,

The little hairs that help you filter,

Your nostrils,

The outside of your nose,

The bridge,

Into your eyes.

Bringing your attention into the sockets of your eyes,

Into your eyeballs,

Your eyelids,

Your eyelashes,

Sight,

Sound.

Notice sound around you,

Notice sound inside you.

Bringing your attention into your brain,

Breathing fully,

Sending love into your mind,

Practicing love,

Practicing falling in love with yourself,

With your mind.

Noticing your thoughts and letting them be gentle,

Whether they're negative or positive.

In the past or in the future,

Sending love right now,

Right here,

Into your brain,

Into the top of your head,

Noticing that space right between the top of your head and the rest of the world,

The rest of the universe,

Just the crown of the head.

Bringing your attention to the skull,

Your scalp,

To the front of your head,

To your face,

Your forehead,

Your eyebrows,

Your temples,

Your eyes and nose,

Your mouth and cheeks,

Your jaw,

Chin,

Your ears and your neck,

The back of your head,

The portal between your head and the rest of your body.

Sending some love here,

Works really hard on our behalf.

If you're resting,

Go ahead and continue to do that as you send love into this area of your body.

And if you're adding gentle movement to your practice,

You could move your head gently to the left and to the right,

Back slightly and forward.

And any direction that your neck would really appreciate.

You could even send it some love with the tips of your fingers if you wanted to bring them to the place between the bottom of your skull and where your neck connects to the rest of your body,

Just allowing a little pressure here to be released with the tips of your fingers if this resonates for you at this time.

Sending some love here.

You could just continue to breathe and let yourself be,

Bringing your awareness down into your shoulders,

Into your arms,

Into your hands,

Fingers,

Thumbs,

Bringing your attention to your knuckles and your wrists,

Bringing your attention into your elbows,

Back up to your shoulder sockets,

Your upper back,

Your chest,

Your heart and your lungs,

Breathing,

Being aware of abundance in your heart,

Aware of your life forces you breathe in in your lungs,

Enjoy oxygen,

The blood flows through your body and then you release and let go of what you no longer need.

Allowing love in your heart,

Feeling pain in your heart,

Allowing love and pain to co-exist,

To go together,

Allowing your awareness to be with both,

Noticing love,

Noticing pain in your heart,

Gently with kindness along with whatever else is there,

Bringing your attention down through your torso to your stomach,

Your mid-back,

Your lower back,

Your intestines,

All your organs that work on your behalf,

Sending them love and attention,

Bringing your attention on down into the pelvic area,

All the organs here,

Your glutes,

Your thighs,

Your lower legs,

Your feet,

Your toes,

The joints of your toes,

The tops of your feet,

The bottom of your feet,

Your heels,

Your ankles,

Bringing your attention on up to your knees and to your hips,

Bringing your attention all the way up to your belly button,

Breathing here and imagining at your belly button,

Abundance,

Sunshine,

Joy,

Emanating warmth from your belly button like a big smile,

A body smile that goes from your belly button down through the lower part of your body and up through the upper part of your body until you're one big smile,

Even allowing a little smile on your lips as you let joy and contentedness and happiness,

Full abundance,

Peacefulness,

To emanate to all parts of your body at once and on out into the space around you,

Underneath you,

Above you,

To your sides like a gentle ripple effect of love and joy,

Smiling and extending that smile on out to people that you love,

People that you like,

People that you know,

People that you don't know,

People that you don't like,

People that you might be having a hard time with or that are having a hard time with you,

Sending love on out,

Sending joy and on your next in-breath,

Bringing joy back in,

Allowing a little smile on your face,

Feeling into this body smile,

One big body smile and bringing your attention back to your belly button and then releasing,

Letting go,

Beginning to wiggle your toes and your fingers,

Your ankles,

Rolling your feet and your hands,

Slowly beginning to wake your body from the deeper practice of yoga nidra as you start to move your legs and your arms,

Getting a nice stretch in,

Legs in one direction and arms in the other and if you have your head on a pillow you could release it and get a nice stretch in,

Just really letting yourself elongate,

Peeling into this practice of falling in love with yourself and falling in love with life.

With full awareness that it's sometimes hard to be a human being,

That there's challenges and pain and suffering,

Sadness and frustration and all those parts,

Full awareness,

Yep,

They're all there as you kind of start to bring your feet up now if you're on your back or if you're on your belly,

Just moving on to your side and maybe getting a few pelvic tilts in here or a nice side stretch,

Just slowly starting to wake your body up.

Just moving in any way now that feels right to you,

Maybe you get some window,

What we call windshield wipers where you put your legs to one side and your arms to the other or you could bring your feet up and bring your legs up and get a nice hug in and roll around your lower back.

Maybe you do an inversion pose and bring your feet up towards the ceiling,

Roll your ankles around your toes and slowly stretching in any way that makes sense to your body and eventually taking your time,

Bringing yourself back up to seated position.

And if you're listening to this at the end of your day and you're letting yourself drift into sleep,

Then that's what you'll do.

If you're heading into your evening or into your day,

Then go ahead and bring yourself to a seated position,

Find your breath,

Slowly begin to open your eyes,

Just gently taking in the light and the colors around you,

Maybe bringing your head over to the left and over to the right and getting some neck rolls in and how we started with an open-hearted stretch,

Reaching up,

Clasping your hands and just getting a nice stretch into the left and to the right and then allowing yourself to be present with your breath and with your being,

Allowing yourself to connect with ways that you're feeling joy,

Ways that you're feeling good about your life and allowing that to be present as you move into the rest of your day or evening.

Any yoga nidra practice today includes closing your eyes,

Finding your breath,

Noticing your body,

Everything that hurts and feels tired.

Breathe with it and everything that feels vital,

You like,

It feels good in your body,

Release it,

Bring your attention to your mind,

All the good stuff,

All those amazing thoughts and all the garbage,

All the chaos,

Thinking and bring your attention out of your head and into your heart.

Notice all the ways that you feel abundance,

That you feel good and notice all the ways that you don't,

All those parts that are abundance,

Shmundance,

Yeah,

Yeah,

Yeah,

The critics,

The gremlins,

The parts of you that don't feel like you have abundance,

Just be with them,

Acknowledge them and then release,

Ask them to relax into their best intention for you if they have one and if they don't,

We're gonna let them go,

Let those burdens go and connect with your higher self.

Releasing the body now,

Releasing your mind,

Releasing your feelings and hanging out with spirit,

With philosophy,

With God,

With physics,

With infinity,

With the mystery beyond what we know and let yourself be with this as you go into your evening or into your day,

Just letting yourself be with the mystery beyond what we know.