Episode 18: Mini Yoga Nidra + Raindrops

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Thank you for meditating with me today!

Meditation Script:

Find a comfortable place to be in your body, seated or lying down. Find a deep breath in, deep breath out. Inhale, notice where you’re holding unnecessary tension or effort. Exhale, relax whatever you can. Set your intention. What do you want to receive or see in the world around you? More love, kindness, empathy, empowerment, courage, resilience, peace. Whatever you want to receive, set that intention here. Find a deep breath in, deep breath out.

Letting go your intention, bring your attention to the sounds you hear around you. What do you hear? Notice the sound of your breath. As you breathe in, notice what you smell. What aromas do you pick up? Observe taste on your tongue—bitter, sour, salty, sweet. Notice the warmth or cool of the air on your skin, the texture of your clothing, the firmness or softness of the support beneath your body. Observe what you see behind closed eyes—colors, shapes, light, dark.

Direct your attention to your head, neck, face—relax. Notice your shoulders, arms, hands, and fingers—relax. Bring attention to your chest, belly, upper back, mid back, low back—relax. Notice your hips, legs, feet, toes—relax.

Now, imagine yourself standing barefoot on soft grass at sunset. The sky many shades of pink and purple and orange. The sunlight warm on your skin contrasted by the lightness of a cool breeze. Suddenly you feel the cool and gentle touch of raindrops. Imagine feeling each droplet, the soft splash against your skin. Observing the wonder of nature around you, you feel more raindrops, a change in the wind. Imagine hearing your own voice carried on the wind whispering your intention. You are love. You are kindness. You are empathy. You are empowerment. You are courage. You are resilience. You are peace.

Now, bring your attention back to the support beneath you, the space you’re in, the sounds and smells around you. Breathe. Bring gentle movement to the body. Softly open your eyes, moving into your day empowered in your intention. Thank you for meditating with me. Peace.