PART TWO; Journey to Your Inner Oasis: Yoga Nidra and Inner Love Visualisation Meditation

What if you could access a tranquil oasis of calm within you any time you wished? Welcome, my friends, to a journey into the serene realms of Yoga Nidra, where we voyage through an immersive Inner Love Visualization meditation. We'll begin this magical expedition by releasing tension from our bodies, piece by piece, while enveloped in a protective bubble that inflates and deflates to the rhythm of our breaths. The air you breathe in is a golden mist, sweeping away your negative emotions, leaving only tranquility in its wake. As you become attuned to your heartbeat, let the peaceful rhythm guide you deeper into relaxation.

Now, let us steer our expedition towards positivity and love. Unleashing the power of the Om chant, we'll create profound vibrations within ourselves, and set inspiring goals for spreading love and positivity. The transformative power of love will course through you, lighting up every fiber of your being, making you a beacon of love in the world. Together, we'll traverse the pathways of progressive tensing and relaxation, cultivating awareness and love within our hearts. Allow this beautiful journey to awaken your inner divinity and radiate love towards every being in your universe. Join us and experience a journey like no other!

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Transcript

Speaker 1: 0:04

Welcome to when Souls Hangout. I'm Yogi Ray and it's nice of you to drop in. Today's episode is from my Soul Meditation and it's called Inner Love Visualization. I'm super excited to bring you the Yoga Nidra for Children series. This is the first of three different Yoga Nidra sessions that will be coming over the next two or three months. If you want to understand a little bit more about Yoga Nidra, just go to session three in the when Souls Hangout podcast and that'll give you a short description of what Yoga Nidra is and how Yoga Nidra can help children and yourself. So this Yoga Nidra is ideally for ages of seven to fourteen. However, it's your discretion, as many children benefit from this as well as adults. So join in adults with your child, join in with your children and you'll love it just as much as your kids. So all you have to do is find a place that you feel comfortable and safe, and find a place where you're not going to be disturbed for the next ten minutes or so. Lay down, get comfortable and just enjoy the magic of Yoga Nidra. Welcome to Yoga Nidra, welcome to the session of inner love visualization.

Speaker 1: 2:20

Yoga Nidra can be practiced in any position, but for this session it's best to lie flat on your back, if that's comfortable. Make sure the head, neck and shoulders are in a straight line. Hands are at the sides with palms facing up. Legs are straight, feet placed a little bit apart. Now commence with progressive tensing and relaxation of the body, of the body parts. That is, beginning just with the feet and the legs and concluding with the facial muscles. So, starting with the feet, just clench the feet, feel the tension, bring tension to the feet. On the inhale of the breath and in the exhale, just relax that tension. Now move to both legs and bring that tension into the legs. While you're inhaling, bring the attention into the legs to cause the tension and on the exhale, just relax all the tension out of the legs. Now the hips, breathe in the tension and breathe out to relax Now the stomach, the chest, the hands, the arms, the face and the head. Now the whole body. Take a deep inhale, build up all that tension in the body and then release everything. It just relax the whole body. Breathe out all the tensions and weariness of the body. Feel that you are becoming heavy.

Speaker 1: 5:30

Become aware of the parts of the body which I will be naming. Don't move the parts. Don't move them, just feel the parts and follow my voice and just remember you must not sleep and become aware of your right hand, your right hand thumb, second finger, third, fourth little finger, the whole right hand, the whole right arm, shoulder, the right side of the chest, the waist, the hip, the whole right leg, the right foot, the toes one, two, three, four and five, now all five toes together. Now go to the left hand. Become aware of the left hand thumb, second finger, third, fourth little finger, the whole left hand, the whole left arm, the shoulder, left side of the chest, waist, hip, whole of the left leg, the left foot, the toes one, two, three, four, five, all five toes together. Feel the two feet together, the two legs together, the buttocks, the stomach, the chest, the back, the two shoulder blades, the two arms, the neck, head, the scalp, the forehead, eyes, the right ear, the left ear, the nose, right cheek, left cheek, mouth, lips, tongue, teeth, chin, the whole face, the whole head, the whole neck, the whole back, the four limbs, the whole body, the whole body, the whole body. Feel the contact between the body and the floor. Be aware of the back of your head where it touches the floor, the back of your shoulders touching the floor, the back of your arms touching the floor, the buttocks, the calf muscles, the heels, all touching the floor. Now relax the body, feel the lightness of the body. The body is relaxed, coming to breath awareness and feel that you are breathing in a lovely transparent bubble. You are in this giant transparent bubble and every time you breathe in, the bubble expands. Every time you breathe out, the bubble contracts or gets smaller. Just visualize and feel that you're in this bubble, this beautiful, safe place in the transparent bubble.

Speaker 1: 9:34

Now count the number of breaths backwards from 10 to 0. Be careful not to lose count. If you do lose count or miss a breath, just go back and start at 10. Just be gentle. And if you don't want to count, the breath can alternatively be imagined passing in and out through the nose. Just check that you're breathing and counting the breath. Now just allow the breath to be natural. Allow the breath to just be there. Allow the breath to do its thing. Relax your body and become aware of your heart right in the middle of your chest. Make sure your mouth remains closed and imagine that you are breathing in and out through your heart. You should breathe deeply and be completely aware of each incoming and outgoing breath through the heart.

Speaker 1: 11:33

Imagine the air you are breathing in is a golden color, like a mist, and you are taking this golden mist into your body through the heart and spreading it all about the body inside, all through the inside of the body. Feel your body with the golden mist. Feel that every time you breathe in you are cleaning out your whole body with the mist and it is giving you many, many good qualities, good feelings. It gives you all forms of goodness, of love, of honesty, of cooperation, understanding, of peace and happiness. And as you breathe out, all the things you don't want or don't like about yourself pass out from your body. All the unhappiness, all the disobedience, the anger, the meanness, the cruelty, the dislikes, all these things and more are carried away by the golden mist.

Speaker 1: 13:13

Become aware of your heartbeat. Become aware of your heartbeat. Listen to the steady sound of your heartbeat and imagine that in your heart the golden mist has formed into a small golden egg. A small golden egg. The golden egg breaks open and there in your heart, sitting on a beautiful flower, is a tiny little being the size of your thumb. This little being is surrounded by a cloud of bright light. It is sitting very still and silently and looking at you and sending you love and happiness. Let yourself be filled by its love. This beautiful little being is sending you so much love and the more it gives, the brighter its light becomes. It is giving you so much love that you can't keep it all in.

Speaker 1: 14:44

You must send it out to other people. Think of your parents or your brothers or your sisters, or think of anyone that you love, and send this love out to them. Don't receive it, they're receiving it now. As you send it. Think of all the sick people that you see in the world, the unhappy people, the lonely people, all these people in the world that need this love. Send them the love. You've got plenty of this. Send it out. Think of all the people that you don't like and send the love to them and just watch the difference. Next time you see them, remember your friends and send them the love. They'll receive it. They're receiving it now. The more love you send out, the more the little being is in your heart, filling your love, filling your heart with love.

Speaker 1: 15:54

Now become aware of the room in which you're sitting in. Feel this room with the love that is within you. Now bring your attention back to your body, which is lying on the floor in a pose or a position that we call Shavasana. This is called Dead Man's Pose. That's what Shavasana means in Sanskrit. Become familiar with your surroundings and the sounds that are coming from the outside.

Speaker 1: 16:45

Now just set yourself a positive goal for the day, or for the evening, or for tomorrow. Feel that you want to set that goal for yourself, whether it's something that you want material or send it out to someone else. Repeat this three times to yourself and let it sink deep inside you, deep in that heart, and let it flow around in that love that your heart is now filled with. Slowly. Begin to move your body slowly, slowly, and when you are sure that you are completely aware of your environment, please sit in a comfortable position With your legs crossed, with your eyes closed, and just chant three times Om, om, om. You are now filled with love. You've filled people that you love with more love and you've sent more love out to the world to make the world a much more loving, beautiful, a wonderful place, much more than it already is, which is pretty awesome, right? Thank you for joining me here. Have a beautiful, beautiful day Om Yogi Ray. Thanks for coming and I look forward to delivering another session for you soon. Namaste, namaste, namaste.