Episode 100: Yoga Nidra | Mandala

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Thank you for meditating with me today!

Meditation Script:

Find a comfortable place to be in your body, where you feel both relaxed and alert. Bring

to mind an intention, something you want to get out of today’s meditation session. You

might consider the question: how do I want to show up in my life and the

world after this practice?

Now, eyes open or closed, notice what you sense. What do you see? What do you hear?

What do you smell? What do you taste? What do you feel, physically? Notice your

breath. With each inhale notice where you may be holding tension. Which each exhale,

notice where you can relax. What thoughts arrive? As thoughts arrive, notice

any judgment that comes up with the thought. What judgments can you release in

this moment? What emotions arrive? As emotions arrive, notice any judgment that

comes up with the emotion. What judgments can you release in this moment?

Bring your attention to your toes, feet, lower part of your legs, knees, thighs, hips.

Bring your attention to your fingers, hands, wrists, forearms, elbows, upper

part of your arms, shoulders. Bring your attention to your belly, lower back,

mid-back, upper back, chest. Bring your attention to your neck, jaw, chin,

lips, cheeks, nose, eyes, forehead, back of your head, crown of your head.

Feel the support beneath your body. Breathe. Relax.

Engaging your imagination, imagine that you are standing on the outer edge of a

decorative circle. The outline of the circle is earth red. Here, imagine feeling safe,

grounded, supported by the earth beneath your feet. Imagine others standing with you.

Together, you take a step inside the circle. You’re standing on a shape the color orange.

Choose the shape. Here, you feel a sense of joy, passion, delight. There are

fewer people standing with you, but you are not alone.

Together, you take another step inside the circle.

Choose another shape. Imagine you are standing on that shape, the color yellow.

Here, you feel a sense of empowerment, boldness, confidence. There are even

fewer standing with you, but you are not alone.

Together, you take another step toward the center of the circle. Choose a shape. You

step on this shape, the color green. Here, you feel the embrace of a loving hug and

feel loved and loving toward others. There are fewer people standing with you,

but you are not alone.

Together, you take another step nearer the center of the circle. Choose a shape. You step

onto that shape, the color blue. Here, you begin to tune into every kind and

uplifting word that has been spoken to you. AND, you feel free to express

yourself, to use your voice. In this space, only those closest to you stand

with you.

With words of encouragement, they invite you to take the next two steps alone, knowing

you carry them with you. You step forward onto the shape of a diamond, purple in

color. Here, you feel strong in what you have learned from books, people,

music, art, school, any other external entity. Rest. Breathe. Imagine returning

to a time where you had no knowledge.

Letting go of every judgment, letting go of ego, you take one final step onto the shape of

a butterfly at the center of the circle, indigo in color. Here, you feel

infinite, wise, and at rest. Breathe.

In this space of infinite wisdom, recall your intention. Rest in your intention as you

imagine yourself walking in a counterclockwise spiral from the center of your

imagined mandala, winding your way back to the perimeter. Notice your emotions.

Notice your thoughts. Notice your breath and physical sensation. Bring your

attention to the air on your skin, any taste on your tongue, any scents on the

air around you. Notice what you hear. Gently opening your eyes if they’re closed,

observe what you see. Bring gentle movement to your body. Enjoy a deep breath

in, open mouth exhale. Move into the next part of your day, relaxed and

energized in your intention. Thank you for meditating with me. Peace.  

Written + Performed by: Jessica Haessly