Hello.
Welcome to an eight-minute guided yoga nidra meditation.
Feel free to join me in a comfortable seat or lie down on your back somewhere comfortable where you can spread out.
You are welcome to close your eyes or just soften all the muscles in your face.
Start with a slow deep inhale through your nose.
Fill up with air and open your mouth.
Let it go.
Again,
Nice deep inhale through your nose.
Open your mouth.
Let it go.
One more time.
Deepest breath of your day so far.
Inhale and release.
Return to your natural breath,
In and out of your nose,
Keeping your lips soft and your face soft.
In order to bring yourself deeply into the present moment,
Put your attention on the feeling of being alive in your body.
First,
Feel the aliveness in your hands.
Notice that the cells in your hands are vibrating,
Full of life.
Witness yourself experiencing the life within your hands.
Witness the feeling of being alive within.
This way you are not in your head and not focusing on your mind's activity,
But focusing on the sensations happening within you.
Move the feeling of life into your chest now.
Feel the inner body and its aliveness.
Now you can enter a complete stillness.
The mind has become still and now your complete being can follow into this stillness.
Allow yourself to be fully present here without thinking about the past or future.
Maintain awareness on your body.
Bring your total self into it.
Become friendly with the present moment.
Notice how your body feels here.
Notice if your holding any tension,
Any stress.
Where can you soften?
With each inhale,
Imagine yourself more relaxed.
With each exhale,
Imagine that your tense energy gets carried away.
We will now complete a full body scan.
No effort needs to be made on your part here.
As I name an area of your body,
Simply bring your awareness to that space.
Relax it and let it go.
Begin by bringing your attention to the crown of your head,
Your forehead,
Your eyebrows,
Your eyes,
Your ears,
Your nose,
Your cheeks,
Your lips and your tongue,
Your chin,
Your throat,
The back of your head,
The back of your neck,
Your shoulders,
Your shoulder blades,
Your collarbone,
Your right upper arm,
Right elbow,
Right forearm,
Right wrist,
Back of the right hand,
Palm of the right hand,
And all five fingers,
Your left upper arm,
Left elbow,
Left forearm,
Left wrist,
Back of your left hand,
Palm of your left hand,
And all five fingers.
Bring your focus to your chest,
Your upper back,
Your ribcage,
Your middle back,
Your belly,
Your lower back,
Your hip bones,
Your pelvis,
Your right thigh,
Your right knee,
Right shin and calf,
Right ankle,
Top of the right foot,
Bottom of the right foot,
And all five toes,
Your left thigh,
Left knee,
Left shin and calf,
Left ankle,
Top of the left foot,
Bottom of the left foot,
And all five toes.
Your entire body relaxed and at ease,
Resting comfortably on the floor.
Take a slow,
Deep inhale,
A long,
Gentle exhale.
Sit here a moment with your breath,
Noticing the cool inhales coming in through your nose,
The warm exhales leaving your body.
Notice the calmness that your muscles feel.
Allow yourself to become a little bit heavier,
To let go a little bit more.
Your mind to feel the same calm and tranquility as your muscles.
Allow yourself to be fully present here.
Maintain awareness on your body.
Bring your total self into this moment.
Become friendly with this present moment.
Spend a few minutes in stillness,
Only moving when you're ready.
