Hi there and welcome.
Today's guided meditation is called Yoga Nidra,
Which is a systematic method of inducing complete physical,
Mental,
And emotional relaxation.
First,
Let's be sure that you're in a comfortable position.
If your body is giving you any signals of discomfort,
Try adjusting yourself.
You can be sitting,
Or you can be reclined during this meditation.
Consider adding a bolster or pillow behind your knees if you're on your back,
Or if you're on your side,
You can add a pillow between your knees and inner thighs for extra hip and pelvis support.
It is best that you remain still during Yoga Nidra so that your body and brain have a chance to fully relax.
However,
If you ever become uncomfortable,
Please feel free to change positions.
Take a few moments to set your body up as comfortably as possible.
You have all the time in the world.
The practice of Yoga Nidra is a practice of yogic sleep that will guide you to a state of consciousness between wakefulness and sleeping.
Try to remain awake by listening to the sound of my voice.
Try not to concentrate too intensely as this may prevent you from relaxing.
If the mind becomes overactive with thoughts and worries,
Just come back to the sound of my voice.
You can also allow your eyes to close,
Or you can look down towards your heart or your toes with softness to your gaze.
Allow your eye muscles to soften in either option you choose.
Allow your attention to move through your head and face,
Including the very top of the head,
Forehead,
Eyebrows,
Eyes,
Cheekbones,
And nostrils.
Be aware of the breath at the nostrils for several breaths.
Continue to survey the mouth,
Jaws,
And chin.
Then survey the neck and throat,
Shoulders,
Arms,
Elbows,
Wrists,
Hands,
Fingers,
And fingertips.
Feel as though you are inhaling from the tips of the fingers up to the shoulders and then exhaling back to the fingertips.
Inhale from the tips of the fingers up to the shoulders and then exhaling back to the fingertips.
Then move your attention from the fingers back through the hands,
Wrists,
Lower arms,
Upper arms,
Shoulders,
Upper back,
And chest.
Concentrate at the center of the chest.
Exhale and inhale completely here,
Letting the mind rest at the center of the chest.
Be aware of the stomach,
Abdomen,
Lower back,
Hips,
Thighs,
Knees,
Calves,
Ankles,
Feet,
And toes.
Exhale as if your whole body is exhaling and inhale as if your whole body is inhaling.
As you exhale,
Consider letting go of all tension,
Worries,
Anxieties.
Inhale as if you are inhaling new energy as well as a sense of peace and relaxation.
Be with your breath here,
Letting that whole body breathe.
Move your attention from the toes to the feet,
Ankles,
Calves,
Thighs,
Knees,
Hips,
Lower back,
Abdomen,
Stomach,
And chest.
Up to the shoulders,
Neck,
Throat,
Chin,
Jaws,
Mouth,
And nostrils.
Be aware of the breath at the nostrils for several breaths,
Noticing the temperature of the breath as it enters the nose and exits the nose.
Can you sense the cool air moving in through the nose and the warm air leaving?
Move your attention to the cheekbones,
Eyes,
Eyebrows,
Forehead,
And the very top of the head.
Allow your attention to be aware of the smooth,
Slow,
Serene flow of the breath.
Let your mind make a gentle,
Conscious effort to guide the breath so that it is smooth,
Calm,
Deep,
And without any noise or jerkiness.
As we go through the points on your body through this next exercise,
You may experience the points as the gross body,
Such as skin,
Muscles,
Or bone.
Or you may experience the points as a feeling or awareness.
However you experience the points is okay.
There is no right and there is no wrong.
If you see,
Internally visualize,
That works too.
If you do not see or internally visualize,
That's okay too.
Any way that you experience the points of the body is okay.
Consider not moving any part of the body unless you need to mindfully adjust to a more comfortable position.
Connect with the breath for another moment here,
Just as a witness.
Complete,
Bare attention on each inhale and exhale,
No longer controlling the breath.
Shift your focus from the breath to your forehead,
Then your throat,
Down to your right shoulder,
Right elbow,
Right wrist,
Right thumb,
Right index finger,
Right middle finger,
Right ring finger,
Right little finger,
Right wrist,
Right elbow,
Right shoulder,
Throat,
Left shoulder,
Left elbow,
Left wrist,
Left thumb,
Left index finger,
Left middle finger,
Left ring finger,
Left little finger,
Left wrist,
Left elbow,
Left shoulder,
Throat,
Space between the peck muscles,
The right peck,
Space between the pecks,
Left peck,
Back to the space between the pecks,
Navel,
Lower abdomen,
Right hip,
Right knee,
Right ankle,
Right big toe,
Right second toe,
Middle toe,
Fourth toe,
Little toe,
Right ankle,
Right knee,
Right hip,
Lower abdomen,
Left hip,
Left knee,
Left ankle,
Left big toe,
Left second toe,
Middle toe,
Fourth toe,
Little toe,
Left ankle,
Left knee,
Left hip,
Lower abdomen,
Navel,
Space between the pecks,
Throat,
Forehead.
Bring your attention to the space between the pecks,
The awareness of the smoothness of the breath,
And the stillness of the physical body.
Bring the deep stillness and silence with you as you gently wiggle your fingers and toes,
And gradually move as you wish to awaken the body and the mind.
If your eyes are closed,
Blink them open,
Slowly taking in the light and letting the eyes become more into focus.
Thank you for joining me.
Namaste.
