Hello,
Welcome to your guided central nervous system regulation meditation practice.
I'm Amanda Baker and I'm a licensed clinical social worker and 500 hour trained yoga instructor with a specialty in yoga psychology and in the busyness of our day-to-day life we often lose access to that creative compassionate calm safe secure vibrant vitality within self and so I invite you to come into your most comfortable seat or perhaps lay down connected to the earth so that you begin to gain further access and connection to your heart's deepest desire and your truest nature.
So come into your connection to the present moment and request your mind to inform your brain to send the signals down into your inner system to soften to be present.
We'll begin with a quick guided progressive muscle relaxation to then enter into your mindfulness and meditative state that state between asleep and awake and in this state you may feel like you are in the midst of a lucid dream and hopefully will feel calm and peaceful as you move through the layers of self.
So begin by taking a deep full breath in feel the oxygen move up through your stomach to your ribs up into your chest hold at the top and then exhale let the breath out.
Take one more deep inhale up through the center of your stomach your ribs chest collarbone up into the throat to the top of your head hold and take a deep full breath out and begin by noticing your feet your right foot your left foot the toes the top of the foot the sole of the foot the heel and as you take your next breath in squeeze your feet and then squeeze up into your calves your knees up into your quads your thighs your glutes the whole lower body squeezes you hold your breath in like you just practiced and exhale release the muscles let the breath out notice the shift in your energy a change in circulation blood flow breath and then take that again on your next deep breath in squeeze from your feet up into your calves your shins your knees your quads squeeze the whole lower body your ability to send the signals to squeeze as you hold your breath at the top and exhale release.
Now move your awareness and attention up into your hands your fingers and your arms and then as you take your next breath in begin to make fist with your hands squeeze in the upper body squeeze your arms maybe you lift the arms up from the earth squeeze in your belly your chest your shoulders squeeze from your back and then take your exhale and let it go beautiful and take that again deep full breath in as you squeeze in your hands your arms your ribs in your abs your chest your shoulders everything squeezes and hold exhale let it go beautiful release and bring your attention and awareness up into your head your neck your face your jaw your forehead the top of your head the back of your head begin to squeeze squinch your face squeeze your eyes your nose your lips and your ears your throat the head full awareness there as you squeeze and exhale out and then whole body bring your attention to your whole body and as you take your next deep breath and begin to squeeze the lower body the mid-body up into your chest your shoulders up into your head and your face everything squeezes maybe you lift the arms again from the ground squeeze everything hold and exhale release soften maybe you take one hand to your heart and one to the belly notice the vibration the energy your aliveness and then set your intention a present base statement that aligns with you and invite that intention to fill your whole body on your next inhale exactly how you desire to feel bring it up through your senses and then exhale it out share it set it free there's some culpa your intention exists everywhere it is a contemplation a possibility in your imagination as it already exists take that again inhale fully claim your intention experience it on the subatomic level in your mind's eye breath in and exhale set it free share it it is everywhere you are everywhere you may release your hands either down to your legs or by your side as we begin to take in a rotation of consciousness noticing the back of your throat bring your attention to the back of your throat a stimulation in the back of your throat clearness more air moves through you as you notice the space the top of your head above your head air in space begin to bring the air down into the muscles of the brain softening loosening your muscles notice the muscles in and around your eyes a clearness in your sight attention down in and around your ears and inner ears ear canal quality of sound soothing sound the sound of my voice your own inner sounds cheekbone nose and nostrils sounds cheekbone nose and nostrils fresh air that moves in through your nostrils and out attention down into your jaw your lips your teeth your tongue mouth roof of the mouth whole mouth breath spacious dry and satiated at the same time attention down your neck and shoulders right shoulder right arm upper arm elbow forearm wrist hand fingers thumb pointer finger middle finger ring finger pinky finger whole hand center of your right palm alive radiant tingle with sensation attention through your right arm back up into your right shoulder collarbone left shoulder left arm forearm elbow upper arm whole arm down to your wrist hand fingers thumb pointer finger middle finger ring finger pinky tips of your left fingers alive radiant filled with sensation a part of you in the center of your left palm back up the left arm and right into the center of your heart stirring the center of your heart beating pulsing breathing life into you in your fullest form and formlessness at the same time and energy heart has thousands and thousands and thousands of neurons that are more powerful than your brain mind aware of your heart allow the energy of your heart to expand and down into the center of your stomach down deeper and deeper and deeper down down down down down down top of your foot sole of your foot toe big toe next toe third toe fourth toe pinky the sole of your right foot heel whole foot the nerve endings of your foot alive grounded rooted pinky sole of your left foot heel alive rooted grounded harmonized from the root to the top of your head in balance in balance left leg bottom low back mid back aware of your whole spine mind opening clearing and cleansing underneath your shoulder blades upper traps neck back of your head this is you true you here in this moment attuned to your highest wisdom attention to the whole left side of your body whole left side of your body attuned to the right side and the left side both sides together in sensation in all into a creative being activated trust secure safe safe greater access with self may you bask here in your trillions and trillions and trillions of self in the beginning to awaken as you come back notice the tips of your toes and the tips of your fingers the space below your nostrils and just above your lip the tip of your tongue on the roof of your mouth clearing your breath um thank you so much for showing up for yourself and practicing with me in this variation of muscle relaxation the integration of yoga and psychology feel free to comment like subscribe and please keep coming back you amaze me namaste
