Episode 100: Yoga Nidra | Mandala

Did you enjoy this guided meditation? Rate + Review + Share The Meditation Well.For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.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. Youmight consider the question: how do I want to show up in my life and theworld 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 yourbreath. With each inhale notice where you may be holding tension. Which each exhale,notice where you can relax. What thoughts arrive? As thoughts arrive, noticeany judgment that comes up with the thought. What judgments can you release inthis moment? What emotions arrive? As emotions arrive, notice any judgment thatcomes 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, upperpart 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 arefewer 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 evenfewer 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 andfeel 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 steponto that shape, the color blue. Here, you begin to tune into every kind anduplifting word that has been spoken to you. AND, you feel free to expressyourself, to use your voice. In this space, only those closest to you standwith 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 incolor. Here, you feel strong in what you have learned from books, people,music, art, school, any other external entity. Rest. Breathe. Imagine returningto a time where you had no knowledge. Letting go of every judgment, letting go of ego, you take one final step onto the shape ofa butterfly at the center of the circle, indigo in color. Here, you feelinfinite, wise, and at rest. Breathe.In this space of infinite wisdom, recall your intention. Rest in your intention as youimagine yourself walking in a counterclockwise spiral from the center of yourimagined mandala, winding your way back to the perimeter. Notice your emotions.Notice your thoughts. Notice your breath and physical sensation. Bring yourattention to the air on your skin, any taste on your tongue, any scents on theair 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 breathin, open mouth exhale. Move into the next part of your day, relaxed andenergized in your intention. Thank you for meditating with me. Peace.  Written + Performed by: Jessica Haessly