My name is Yi Han.
Today I'm going to guide you through a yoga nidra meditation to cultivate harmony and growth.
Chinese Taoism believes everything has yin and yang,
Including ourselves.
The sympathetic and the parasympathetic nerve system,
The ida and the pangala nadis are all examples of yin and yang.
The evolving transformation between these opposing forces creates life.
The balance of them creates harmony.
Yoga nidra is an ancient yogic practice.
Regular practice has the benefit of balancing the nerve system,
Resetting our busy thinking mind.
It's a perfect tool to cultivate transformation from yin and yang to create harmony in modern days body and mind.
The magic power lies in deep rest when we restore,
In silent observation when we gain the wisdom to grow.
Now ease into a comfortable position.
Feel free to use anything required to support your head and the neck.
Allow your body to relax,
Sinking down to the mother earth.
Relax.
Welcome any adjustment you feel like so you can be completely comfortable.
Take a moment to sense your feeling right now.
What's the tone of your mind?
Relaxed?
Tired?
Exhausted?
Or excited for the opportunity in front of you?
Take two sips through your nose and breathe out through your mouth slowly.
Let's do it again.
Two sips through the nose.
Breathe out through your mouth.
One last time.
Now release any controlling effort.
Just settle back to your natural breath.
Simply observe the yin and the out of your natural breath.
Relax.
Begin to notice the gentle air flowing through your nose.
Just like the ocean waves come and go.
Notice the tone of your breath now without any effort to change it.
Light or heavy?
Shallow or deep?
Notice the support of the surface beneath you.
Feel the strength of support from mother earth.
Clean your Sankalpa now.
Your heartfelt desire that lives in your heart.
If you don't know what Sankalpa means or still working on one,
You can simply choose one from my suggestions.
For example,
I'm resting deeply in all layers of myself.
Or I feel calm and relaxed,
Ready for the magic healing process to start.
Or I trust the intelligence of life inside me to help me grow.
Repeat three times silently your Sankalpa or whatever intent that warms up to you.
Allow each breath to soften a part of your body.
Each exhalation,
Let go the holding on and soften a little bit more.
Starting at the eyes,
Feeling the eyelid soft when you breathe out.
Your jaw,
Dropping down softly when you breathe out.
Shoulder blades,
Both sides.
Both calves,
Both heels.
The whole body soft and sinks into stillness.
Now allow your attention to flow in your body,
Following my guidance.
Imagine your attention is like a little torch,
Shining one part of the body to the next.
Inviting you to sense every sensation in between.
The body remains still,
But do not worry if you need to make adjustments.
First,
Bring your attention to the middle of your eyebrows.
The center of forehead.
Feel the gentle air on the skin.
Both eyes.
Every little muscle soft.
Eyelids are heavy.
Sinking down.
Ears are listening.
Sound from far away.
Sound nearby.
Hear my voice.
The mouth.
The tip of your tongue.
Sensing taste and gum.
The flow of the mouth.
The roof of mouth.
Back of the throat.
Center of the chest.
Allow the tiny light of attention moving to the right shoulder.
Raise.
Palm of right hand.
All five fingers.
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 Palm of left hand.
All five fingers.
1 2 3 4 5 Sensing the space between fingers.
Back to the center of chest.
Navel space.
Right side of your hip.
Knee.
Right foot.
The tip of all five toes.
1 2 3 4 5 The whole right foot.
The whole right leg.
Heavy and sinking down.
Back to the navel space.
Left side of the hips.
Left foot.
The tip of all five toes.
1 2 3 4 The whole left foot.
The whole left leg.
Both legs heavy.
The whole body heavy.
Sinking down to the surface beneath you.
Feel the gravity pull of the earth.
The heaviness on the back of your skull.
On your shoulder blade.
On the back of your thighs.
Calves.
Heels.
Feeling the compression between the back of your body and the surface support you.
The heaviness of the body weight.
The support of mother earth.
Now feel the lightness on the front of your body.
Sensing the gentle breath of air on your skin.
Maybe on your forehead.
Maybe on your face.
Light and weightless.
So light that you feel you are a part of the air.
Expanding to the space.
Now sensing both the heaviness at the back of your body and the lightness on the top at the same time.
The heaviness at the back and the lightness at the front of your body.
Invite the awareness to the center of palms.
Sensing the warmth in the palm center.
The warmth in the palm center.
Feel that radiant of heat.
Now sensing the cool air in the space between your fingers.
The cool air flows between the space of your fingers.
Feel the warmth in the center of your palm and the coolness between your fingers simultaneously.
Now sensing the warmth in other part of the body.
Maybe on your back.
Your foot soles.
And then the cool air touching your skin.
Maybe your face.
Maybe forehead.
Feeling both the warmth and the coolness on you at the same time.
Concentrating on the warm sensation that's the life's vital energy.
Expanding into the space surrounding you.
Feel the radiant heat of energy field that is surrounding you.
Calling your inner refuge.
A resource completely unique to you.
That gives you sense of security and a peace of mind.
Allow it to come to your mind naturally.
If nothing comes,
It's also okay.
Now come with me for a forest walk.
Imagine you are standing in a tropical garden.
Majestic trees standing tall.
Branches reaching wide.
Big tree roots extending deeply to the earth.
You feel that strength.
The strength comes from the roots under the ground.
From the mother earth.
The mother earth provides nutrients and energy to the growth of all sort of life.
Tall trees.
Short grass.
Vines climbs to the trees.
Mushroom on the forest floor.
Palm trees with a lot of coconuts.
Plants with lush green leaves.
Beautiful flowers with bright colors.
Red.
Pink.
Yellow.
White.
Purple.
From fallen trees,
New plants grow.
Creatures are born.
A bird with yellow belly is singing and dancing on the tree.
A butterfly with bright blue wings.
It is drinking the water droplet on the leaves.
Feel the abundance in the forest life.
You lay down on a wooden bench.
Listening to the bird songs.
The sound of the forest.
The aroma of the forest in your nose.
A peaceful feeling fills your heart.
Fills your body.
Wrapping you up.
Inviting you to rest deeply in stillness.
Feel the warmth of sunlight on your skin.
Welcome the universal energy.
Fills every cell of your body.
Feel the forest air flowing through your nose.
Welcome the universal energy.
Fills every cell of you.
Allow that vital energy to fill you.
Surrounding you.
Expanding all over you.
The sun has set.
A moonless sky above you.
Zillion of stars twinkling in the sky.
Darkness fills the vast void in between.
Creating space for the coming new moon.
From void,
A new life is waiting.
From darkness,
The light is rising.
So many opportunities are waiting.
Invite your Sankalpa again into this space.
Or simply open your heart to receive.
Invite your heartfelt desire to grow inside you.
Deeply resting in stillness.
You are connected with the universe.
The sun and the moon represent the yin and the yang of the universe.
The transformation of yin and yang powers all life in this universe.
So open your heart to receive.
Inviting the restoration of harmony.
In silence,
A new beginning is born.
Slowly bring your awareness to your environment.
To your own.
Begin to sense the shape of your body.
The support on your back.
The comfort feeling of what's covering your body.
Take a deep breath slowly.
Breathe out from the mouth.
Let's do it again.
When you are ready.
Bend your fingers gently towards the center of your palm.
Form a soft fist.
Then release all the fingers.
Bend your fingers towards the center of your palms.
Then release all fingers.
Move your toes slowly.
Roll your ankles left and right.
The Buddha said,
Every day we are born again.
What we do today matters the most.
Allow yourself to bask in the energy surrounding you.
And the peaceful feeling inside you.
Allow the inner wisdom to guide you to grow every day.
Keep practicing yoga nidra to cultivate the transformation of yin and yang.
To create harmony inside you.
My name is Yi Han.
I am so grateful to have the opportunity to guide you.
Thank you for practicing yoga nidra with me.
Namaste.
