Refresh Me | Lying Down Relaxation | 25 Minutes

Abigail guides you into a serene state of being through breathing techniques, body-scanning, and visualisation meditation. Need a little extra replenishment? This is the lying-down practice for you. May you journey toward a relaxed state of being, may you wash away what no longer serves you...

Transcript

And as you arrive here lying down,

Start by taking the deepest breath you have taken all day in through the nose,

Fill up the entire body with beautiful breath.

And as slowly as you can through your mouth,

Release slowly,

Slowly,

Slowly.

Do that two more times,

That deep expansive breath where the whole body fills up and that super slow release through the mouth.

Releasing any tension that might be present through the exhale breath.

So here you are lying down with your breath,

Nothing more,

Nothing less.

See if you can purely focus on your breath for the next few moments.

Starting to smooth out any of the edginess that might be present in your breath,

In your mind.

And imagining the mind,

The body moving in toward a velvet-like consistency,

Soft.

Nowhere else to be,

Nothing to do but to commit to you,

To commit to your practice in these next few moments.

And we're going to take a little energetic check-in.

This is all about replenishing you,

So let's check in where you are before we do that.

How are you energetically today?

Zero being I could sleep for three days straight,

Ten being I am ready to run an ultra marathon.

Where do you rest your energetic level?

And just receiving wherever you have realized you are energetically,

Accepting that to be as it is and working with that today.

Opening to the possibility that this practice can alter and transform the energetic system.

So we're going back to the breath if you wondered off.

Keep your awareness fixed on the space of the nose.

Noticing your nasal cavities.

And just allowing the breath to work its way in and work its way out.

Notice how the face starts to soften with every breath.

Notice how the throat and the shoulders start to soften with the next few breaths.

And then notice how that moves like a ripple or a wave through the entire body,

Softening,

Softening.

And you might start with this statement internally.

I open to gravity.

I open to gravity.

And with that statement,

The bones,

The muscles,

The skin of you,

Soften toward the ground.

Nicely done.

You're doing beautifully just being here in stillness.

To be still.

And I'd like you to make the breath your anchor of this meditation.

So every time the mind wants to move or drift away,

See if you can gently draw it back toward the breath.

And know that if you do drift away in a dreamy like haze,

There's always a part of you listening.

There's always a part of you present.

Let's move with the breath a little further here together.

So whatever breath you have in your body,

Let it go until there is nothing left.

And then breathe in two,

Three,

Four.

Breathe out two,

Three,

Four.

Breathing in.

Breathing out.

Breathing in.

Breathing out.

Are you able to smooth the breath even more?

Imagining you were smelling in a beautiful,

Natural scent or fragrance as you breathe into your magnificent body today.

Eye open to gravity.

So nice.

Releasing the count of the breath.

And now we'll move into our yoga nidra element of our practice.

I'd like you to bring your full awareness to the top of your head.

The very top of you.

Are there any sensations here in the top of your head?

All sensations are welcome.

And then drifting that attention to your forehead.

Left eyebrow and right eyebrow.

Both eyes.

Both cheeks.

Both nasal passages.

Into the upper lip and lower lip.

We're just noticing and observing.

We don't need to actively do anything to these parts of our bodies.

Just by bringing our awareness to them,

We can notice.

Our awareness is such a powerful tool.

Noticing the entire face.

Any sensations here in the entire face.

Left ear and right ear.

Moving into the back of the head.

The entire head here in your awareness.

And then allowing your attention to move into the throat.

To the surface of the skin on the neck.

And then moving into the left shoulder.

Noticing the left shoulder from the inside.

Imagining that just by placing your awareness to these parts of the body.

That you are gently replenishing them.

Restoring them with vital energy.

From your left shoulder,

Moving down into the left upper arm.

The bones,

The muscle,

The skin.

Into the left elbow.

Lower arm.

Left wrist.

Left hand.

Notice the palm of your left hand.

Any sensations here.

And now become aware of the entire left arm from shoulder to fingertips.

Moving up through the arm,

Into the left shoulder,

Over the front of your chest,

And into the right shoulder.

Noticing the right shoulder from the inside out.

From the right shoulder to the upper arm.

Into the elbow.

Lower arm.

And into the right hand.

The right hand.

Notice what is here for you today in the right hand.

The palm of the right hand alive with sensation.

When we get really still in the body and we start to notice.

We perceive that there's always movement.

Always this sense of aliveness.

Noticing the entire right arm.

And then notice both arms together.

Moving into the torso now.

Left collarbone and right collarbone.

The entire ribcage that works beautifully to protect our vital organs.

And you might notice the ribcage gently expanding and contracting with your natural breath.

And our body just functioning for us without us having to ask for it to do so.

Thank you body.

Moving down into the stomach.

Your digestive organs.

Into the left hip and the right hip.

And then with your consciousness,

With your awareness,

Draw it down into the lower spine.

The very base of the spine.

Slowly moving up through each vertebrae.

Lower spine.

Mid spine.

And upper spine.

The entire torso here connected as one.

Noticing the head,

The arms,

And the torso.

Buzzing with aliveness yet serenity.

Left hip.

Upper leg.

Knee.

Lower leg.

The left foot.

The sole of the left foot.

The entire left leg.

Rippling with sensation.

The right hip.

Upper leg.

Knee.

Lower leg.

Right foot.

The sole of the right foot.

The entire right leg.

Both feet,

Both legs connected.

Noticing the entire body now.

The entire body.

Rippling with beautiful sensation.

And it's your breath that replenishes every cell of this body.

So noticing the breath moving in and the breath moving out.

And with the inhale you restore and replenish vital stores in each cell of your whole organism.

And with the exhale you release what no longer serves this body and mind of yours.

And bring your mind's awareness to the space between your eyebrows.

And here I'd like you to bring to mind a visualization.

I'd like you to imagine a tropical forest.

The warm sweet air.

Your bare feet against the ground.

And you're slowly walking through this beautiful tropical forest.

Noticing the different colors through the flora and fauna.

Noticing the natural fragrances in this tropical paradise.

You continue walking down a small path.

The green of this forest so potent,

So fresh.

And every time you breathe it's like you take in extra bouts of oxygen from all of this green around you.

And you continue down the path until you start to hear,

Trickling,

The sound of water.

You can almost feel the water vapor in the air as you approach the sound.

And just around the corner of the most magnificent tree you've ever seen,

You come across a most beautiful waterfall.

But something peculiar and beautiful is present.

The water is not clear.

It has a different color.

Something more vivid and replenishing.

And as you walk with your bare feet into the water you feel that coolness pervading through the system.

That freshness.

And you edge closer to the waterfall,

Feeling the mist upon your skin.

The sun is strong yet soft against your body.

And you place your body directly underneath the water.

It's fresh yet calming as it moves from your head down to your toes.

You spend some time just allowing the water to wash away anything that you do not need.

And what you do not need leaves your body and ends up in the water.

You step out of the waterfall and find a beautiful reserve to rest.

The sun warmly drying your skin.

And you feel like you could just lie here for a long,

Long time.

Starting to bring your awareness back to your magnificent breath.

Noticing the parts of the body that are supported underneath you.

And then noticing the front of the body that opens up to space.

Start to deepen the breath a little bit now as we start to emerge out of our practice together.

Noticing the sounds in your environment once again.

And when you're ready you're going to start to bring a little bit of intentional movement into the fingers,

The toes.

Maybe rolling the ankles a little bit or the wrists.

Might feel nice to roll the head from side to side freeing up the neck a little bit.

Take all the time that you need here.

And when you are ready you start to blink the eyes open and come back into your space.

Feeling replenished and restored.

Calm and grounded.

Reviews

Job done! I feel refreshed, relaxed and ready to get back into action. Tagged for future use! Thank you 🙏🏼

So relaxing I nodded off towards the end. Feeling relaxed but refreshed.
Thank you 🙏

🩷

Soooo deeply relaxing and nourishing,I love the visualization too, really blissful,thank you so much 😊