Hello and welcome,
My name is Nikolina and in this calming guided meditation I will assist you in relaxing your mind and body.
The yoga nidra for deep relaxation can help alleviate fatigue and promote a more restful sleep.
By allowing the body and mind to enter a state of deep rest,
We can replenish our energy both physically and mentally.
To begin,
Please find a comfortable space where you won't be interrupted.
You can practice lying down on your back or seated.
If you have extra pillows or a bolster,
Feel free to set them up to support you and then closing your eyes,
Inviting ease into every fiber of your being.
So inhale through your nose for a count of three,
Two,
One.
Holding your breath for a count of seven,
Six,
Five,
Four,
Three,
Two,
And one.
Exhale for a count of eight,
Seven,
Six,
Five,
Four,
Three,
Two.
Second round,
Inhale through the nose,
Three,
Two,
One.
Hold it gently,
Seven,
Four,
Three,
Two,
One,
Four,
Three,
Two,
One.
Beautiful.
One last round,
Inhale,
Three,
Two,
And one.
Hold it,
Seven,
Five,
Four,
Three,
Two,
One.
Exhale,
Eight,
Seven,
Four,
Three,
Two,
One.
Be guided to progressively relax each part of your body.
This simple process helps to release physical tension.
So let us begin by focusing on the top of your head,
Sensing the skin on your scalp.
Let your forehead relax,
Sinking gently into the air sockets and shift your focus to your nose.
Can you feel the air as you breathe in and out?
Sense your right cheek,
Your left cheek,
The upper lip,
Lower lip,
Chin,
Whole jaw,
Right chest,
Right side of the waist,
Whole abdomen,
Navel,
Right knee,
Shin,
Ankle,
Top of the right foot,
Right big toe,
Second toe.
Let each toe soften and spread out.
Top of your left foot,
Left big toe,
Fourth little toe,
Sole of your left foot,
Heel,
Calf,
And now let's move the awareness up to your left thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
And sense the palm of your left hand,
Index,
Middle finger,
Little finger.
Let your fingers loosen and curl if they are tense.
Left hand,
Wrist,
Arm,
Shoulder,
Right shoulder blade,
The upper back,
Middle back,
And sense your whole back side,
Whole torso,
Whole left leg,
And then sensing your entire body.
And then imagine relaxation spreading throughout your whole body,
Rejuvenating every cell,
And we can affirm or deepen the relaxation at the level of the subconscious mind.
I release stress allowing my body to restore harmony.
I relax deeply bringing balance.
My mind and body are in sync creating the perfect conditions for my best health time to relax.
I hope this guided meditation made you feel at least 10% better and when you feel ready slowly begin to wiggle your fingers and toes bringing movement back.
Gently open your eyes and I thank you for joining this guided meditation and I hope you have a beautiful and blessed day or evening.
Namaste
