Welcome to this yoga nidra meditation for emotional ease and deep rest.
My name is Tian,
And it is an honor to guide you through this meditation.
Let my words point you in a direction of experience,
Receiving them as feels best for you.
We'll begin by coming to a comfortable position,
Either seated or lying down with support behind your head and neck,
Behind your knees,
Perhaps taking the time to cover your body or your eyes.
Take care of your comfort in this moment,
In every moment,
As feels best for you.
We'll begin with a little tense and release to help the body relax.
We'll begin down at the feet.
As you inhale,
I invite you to squeeze the muscles of your feet.
And then with a long exhale,
Let go.
Feel the muscles softening,
Relaxing.
You might begin to feel a little tingling or warmth moving through your feet.
Notice this aliveness.
Now bring your awareness up to your hands,
And both feet and hands on your inhale,
Squeeze the muscles,
Like squeezing muscles into the bones.
And with a long exhale,
Let go.
Release.
Feel the softness in your feet and your hands.
Perhaps some sense of tingling,
Expansion.
Notice this aliveness.
Now please bring your awareness to your face.
And now with your inhale,
Squeezing muscles in feet,
In hands,
And in face,
Squeezing the muscles.
And with a long exhale,
Letting go.
Feel the softness in your face,
All expression is melting through this softness.
Perhaps feel the aliveness,
Tingling,
Pulsing warmth.
Now begin to notice the softness of your breath.
The cool air as you inhale,
Entering your nostrils.
The warm air as you exhale,
Exiting your nostrils.
Feel the softness of your breath as it flows in and out of your body.
Feel that beautiful rhythm of your breath,
Like a gentle inner rocking.
As the breath flows in and out of your body,
Notice the rhythm,
The softness.
And please take a moment to consider an intention for this Yoga Nidra meditation,
Of how exploring this emotional ease and deep breath can support and serve you,
Your body,
And your life.
Cultivate an intention and then whisper it to your heart three times.
Planting a seed for transformation,
For healing,
That will take root and grow within this meditation and in your life.
Now as your body rests,
As your breath flows,
Begin moving awareness through the body,
Beginning at the forehead.
Invite your awareness to fill your forehead.
Flowing down to fill your mouth,
The light of your awareness fills your mouth.
Noticing the aliveness,
The sensations here.
Awareness flows down to fill your throat.
The light of your awareness rests in the notch at the base of your throat.
Awareness flows to your right hand,
Filling your right hand with the light.
Light of your awareness,
Flowing to the tip of your thumb,
First finger,
Second finger,
Third finger,
The tip of your baby finger.
Awareness fills your right hand,
Wrist,
Right arm,
Shoulder,
Right armpit,
Right side waist,
Right hip,
Ankle.
The light of your awareness flows to the tip of your big toe,
Second toe,
Third toe,
Fourth toe,
And baby toe.
The light of your awareness fills your right foot,
Flowing up to fill your whole right side body.
Coming to rest in the notch at the base of your throat.
Your awareness flows to your left hand,
Filling your left hand with the light of your awareness.
It flows to the tip of your thumb,
First finger,
Second finger,
Third finger,
Third finger,
The tip of your baby finger.
Awareness fills your left hand,
Wrist,
Shoulder,
Left armpit,
Side waist,
Ankle.
Awareness fills your left foot,
Flowing to the tip of the big toe,
Second toe,
Third toe,
Fourth toe,
The tip of your baby toe.
The light of your awareness fills your left foot,
Flowing up left side body.
Left side body fills with the light of your awareness.
Flow your awareness to the top of your head.
Your awareness fills your face,
Your head.
It fills your throat.
Awareness flows down to fill both shoulders,
Arms,
Hands.
Awareness fills your torso,
Pelvis,
Both hips,
Both legs,
Both feet.
Awareness fills the soles of your feet,
Your feet,
Your whole body now filled with the light of your awareness radiating through your whole body.
Can you imagine your whole body feeling very heavy,
A weightiness to your body,
Feeling very heavy?
Can you imagine your whole body feeling very light,
Light as a feather?
Feel a lightness through your whole body.
Can you imagine your whole body feeling cool,
Like there is a cool breeze kissing your skin,
Perhaps goosebumps arising?
Feel this coolness through your body.
Can you imagine your whole body feeling very warm,
Like a warm summer sun is shining on your body,
Warmth penetrating through your whole body?
Can you feel the edges,
The boundary of your body where skin envelops bone?
Can you feel the structure of your body?
Even shaved by the bones.
Can you imagine your whole body made of warm candle wax,
Softly melting,
Fluid body,
No structure,
No edges,
Boundaries,
Whole body melting like warm candle wax?
How can you feel your body as it is,
The aliveness,
The softness through your whole body?
As your body rests,
As your breath softly flows,
Please bring your awareness to your mind's eye.
Imagine a spacious,
Expansive blue sky.
As far as your inner eye can see a spacious,
Open,
Clear blue sky.
Imagine looking down from the sky to see you are in the most beautiful place in nature,
A place that feels very peaceful,
Very safe,
Perhaps a place that you know,
Perhaps a place that you imagine.
And trust what arises as you look around to see the beautiful colors,
Vibrant colors,
To notice shapes,
Perhaps trees or flowers,
Water.
What sounds do you hear?
What do you smell?
As you begin to move through this inner sanctuary,
Touching perhaps soft earth or cool water,
Touching,
Feeling.
Allowing yourself to experience this inner sanctuary as feels best for you.
Trusting what arises,
Feeling the tranquility,
The peacefulness of this inner sanctuary.
And notice there is a place that looks especially inviting to rest,
Perhaps a hammock,
A bench,
Soft earth.
Allow yourself to rest here,
Lying back to gaze up at that clear blue sky.
As you take in this expansive,
Open sky,
See that there is a fluffy white cloud to one side.
And consider an emotion you would like to work with and write this emotion on the cloud.
Perhaps have the cloud take the shape or color of the emotion.
And then notice there is a soft breeze that begins to move the cloud across the sky.
Your breath is like the soft wind that moves the cloud gently across the open sky.
Until it fades out of view on the other side.
And your awareness returns to take in the expanse of clear blue sky.
Now notice there is another fluffy white cloud to the side.
And there may be another emotion or the same one that you choose to place on the cloud,
Within the cloud,
To have the cloud take the shape,
The energy of this emotion.
And to notice how that gentle wind moves the cloud across the sky.
You are not this emotion.
It is moving through you across the expanse of the sky to the other side until it fades out of view,
Fading away.
Your awareness returns to the expanse of open blue sky.
See if your whole body could drink in the spaciousness of this open sky.
Notice there is another fluffy white cloud to the side.
And please,
I invite you to write an emotion the same or to the other side.
Let the cloud be some representation of this emotion,
As color,
As shape,
Perhaps sound.
Trust what arises.
And then notice that the gentle breeze begins to move the cloud across the sky.
Your breath,
Like the soft breeze,
Gently moving the cloud across the sky,
The emotion moving through you.
Gently,
As it moves to the other side,
Gently fading off into the distance.
Awareness returns back to that open,
Spacious blue sky.
Drinking in the spaciousness of the sky to body,
To mind,
To heart.
I am the spacious sky.
Life flows through me.
Spacious,
Expansive,
Open sky.
As you rest here under the open sky,
You may choose to restate your intention.
Whispering it to your heart three times.
Now,
As you feel ready,
As you take one more moment drinking in that spacious blue sky,
Begin to notice the softness of your breath.
Begin to notice the softness through your body.
As you feel ready,
Gently opening your eyes to gaze soft eyes.
Namaste.
