Welcome to this short yoga nidra practice to help reset your nervous system.
This guided meditation is being recorded in nature on the rocks by the sea on the Mediterranean coast of Turkey.
Therefore,
Please bear with me as the sound quality might not be very high.
Now find a comfortable and quiet place to settle in.
Lean back or lie down and gently close down your eyes.
This meditation is designed to provide a sanctuary during your day or just before sleep.
And there is nothing expected of you.
You are simply invited to listen and rest.
Now as you pull away from the realm of effort.
Allow yourself to lean into pure being.
Let's begin by taking a few breaths together.
A deep breath into your belly.
And a long exhale through pursed lips.
Now two sips in through the nose.
And a long exhale.
One more,
Two sips in.
And exhale.
Now gently draw your attention to sounds.
Allow them to be just as they are.
Bring your attention to the touch of clothes on your skin.
The touch of air on your face.
Imagine your body sinking a few centimetres deeper into the surface beneath you.
As your muscles soften and relax.
Let your jaw loosen.
Let your tongue soften.
Let your shoulders drop back just a little bit more.
Imagine releasing the eye muscles.
And feel your eyelids get heavier and heavier.
As you softly drift into the realm of deep relaxation.
Where nothing is expected of you.
Relax your abdomen and let it soften.
Drop thinking.
Drop analyzing.
And imagine your whole body listening and receiving.
Now let your attention wander into the cavern of your heart.
And repeat mentally three times.
I surrender to deep relaxation.
I surrender to deep relaxation.
Now as you follow the guidance of my voice,
Allow your attention to flow like a stream from one body part to the next.
Now gently rest your awareness on the tip of your tongue.
The root of the tongue.
Inside right cheek.
Inside left cheek.
The whole lower jaw relaxing.
Upper lip.
Lower lip.
Sensing the flow of air through the nose,
Right nostril.
Left nostril.
Bridge of the nose.
Center between the brows,
Gently releasing any tension here.
Right eyebrow.
Temple,
Cheekbone.
Right eye.
Back to the center between the brows.
Left eyebrow,
Temple,
Cheekbone,
Left eye.
Center between the brows.
Traveling up to the center of the forehead.
The hairline.
The whole scalp.
Back of your skull resting on the earth.
Right ear.
Left ear.
Crown of the head.
Center of the throat.
Pit of the throat.
Center of the heart.
Right shoulder elbow.
Rest.
Top of the hand.
All five fingers.
All five fingertips.
Awareness traveling up the arm to the right shoulder.
Right side of the chest,
Right waist,
Right hip.
Knee,
Ankle.
Heel,
Top of the foot.
All five toes.
Tips of the toes.
Back to the center of the heart.
Left shoulder.
Elbow.
Rest.
Top of the hand.
All five fingers.
All five fingertips.
Awareness travelling up the arm to the left shoulder.
Left side of the chest.
Left waist,
Left side of the belly,
Left hip,
Knee,
Ankle.
Heel,
Top of the foot.
All five toes.
Tips of the toes.
Back to the center of the heart.
Right arm,
Right leg.
Left arm.
Left leg.
The whole right side of the body.
The whole left side of the body.
Front of the body.
Back of the body.
The whole body breathing.
The whole body being breathed.
In and out.
Now imagining the breath like waves gathering at the shore.
And receding back into the sea.
Inhales like waves coming in.
Excels like waves going out.
Just imagine.
Each breath like a wave rolling in and out.
As life moves through you with every breath.
Each breath effortless.
Each in its own timing.
Just like waves on the shore.
Coming and going with no rush.
Effortlessly and with ease.
As you breathe in,
Imagine a wave of relaxation washing over you.
And as you exhale,
Feel all tension release flowing out.
Just like waves gathering at the shore.
And pausing before receding again.
Following your breath.
Following the rhythm of nature.
Everything in its own time.
As you rest here.
Effortlessly.
And at ease.
Now bring your attention into your heart space.
And from this space.
.
.
Gently draw in the intention for this practice.
And repeat mentally three times.
I surrender to deep relaxation.
I surrender to deep relaxation.
Now slowly become aware of the body.
Physical boundaries of your skin.
The body parts making contact with the earth beneath you.
Begin to notice the benefits of this practice.
Allow yourself to bask in the spaciousness that has arrived.
Now inhaling generously through the nose.
Followed by a deep,
Long exhale.
Two more like this,
Inhale.
Exhale.
One more.
Inhale.
Exhale.
Now start to bring gentle movement to the toes and the fingers.
Taking your time to come back into the room you are in.
As this practice is now over.
Thank you for practicing with me today.
It's an honor to be your guide.
