Namaste.
This is Elara at Heartful Way and this is a short nervous system reset yoga nidra guided meditation.
Find yourself a comfortable place where you won't be disturbed and arrange your body into a position that feels most supportive and relaxing for you.
Close your eyes,
Taking awareness inward.
Now take a deep breath in through the nose.
Sighing it out through the mouth.
Take two more deep inhale,
Long slow exhale out through the mouth.
And one more inhale,
Letting go even more as you exhale.
Allow your breath to find its own rhythm again.
And notice how that is.
Notice how the breath feels in the body.
Allow your feet to fall open to relax,
Softening throughout the feet,
The ankles,
Lower legs,
Knees,
Thighs,
And hips.
Relax the whole pelvis,
Lower belly,
Lower back,
Upper belly,
Mid-back,
Chest,
And upper back.
Soften throughout the whole torso,
Front and back.
Drop the shoulders,
Allowing them to relax and let go of any burdens you may be carrying on your shoulders.
Letting go.
Relaxation flowing down into the upper arms,
Elbows,
Forearms,
Wrists,
And fingers,
All the way down to the fingertips.
Feel both arms getting heavy as they relax fully.
Soften throughout the throat and the neck.
Release the lower jaw,
Upper jaw.
Soften the cheeks,
Temples,
Forehead,
Eyelids,
And the eyes themselves.
Resting back deep in the eye sockets.
The whole face softens.
The whole scalp releases.
The whole head relaxes.
The whole body,
The whole body soft and relaxed.
Relax and soften even the space between the ears.
Let the space be at ease.
Imagine that you are relaxing the muscle of the mind.
Now become aware of your breath,
Noticing the air at the nostrils.
Feel the coolness of the air as it enters in through the nostrils and the warmth of the air as it leaves through the nostrils.
Sense that movement of air and prana,
The vital life force energy,
In and out of the body through the nostrils.
Now sense the breath at your chest.
Feel the movement of the chest as you breathe.
A gentle expansion with the inhale and softening with the exhale.
Each time you inhale,
Allow your heart space to open.
As you exhale,
Allow your heart space to soften.
Gently expanding the chest as you inhale,
Softening the middle of the chest,
The heart center as you exhale.
Now notice the movement of the diaphragm.
Feel how the diaphragm moves down as you inhale and gently pushes up the exhale.
Feeling the breath coming right down into the belly as you inhale and softening the belly as you exhale.
Each time you inhale,
Creating space throughout the belly.
Each time you exhale,
Releasing any holding and tension from the belly.
Deep belly breaths now,
Gently.
Releasing all the holding from the belly.
Allow the belly to soften and let go.
Inhaling peace and joy.
Exhaling,
Letting go of stress and tension.
Breath flowing naturally now.
Not controlling the breath in any way.
Feel the body breathing itself and gently lift your awareness into the space between the eyebrows,
The third eye.
Give yourself permission to drift deeper into inner awareness in the third eye.
Give yourself to rest here quietly as you gently focus here in the space between the eyebrows.
The melatonin from the pineal gland is naturally released into the system,
Helping your nervous system to relax and let go.
Helping your body to find balance and healing.
Helping your mind to be at ease and your heart to be at peace.
All is well.
All is well.
It's safe to let go.
Let go of all that longer serves you and rest peacefully here for a few moments until I call you back.
Gently now allow your awareness to return to the breath and allow the breath to deepen.
Taking an inhale through the nose and gently side out through the mouth.
And again inhale through the nose,
Side out.
One more time.
Feeling your fingers and toes,
Your arms and legs and your whole body resting.
You might bring little movement into the fingers and toes.
Maybe allow your body to move into a gentle stretch.
Maybe turn the head slowly from side to side.
Bringing back the peace,
Quiet,
Centeredness with you into the rest of your day.
You might shift your position if you're lying on your back,
Maybe resting on your side for a while.
And allow yourself to savor this restfulness,
This easefulness,
This feeling of peace and quiet for as long as you like.
And thank you so much for allowing me to guide your yoga nidra practice today.
Have a beautiful day.
Namaste.
