Hi and welcome to this guided yoga nidra meditation.
Go ahead and get super comfortable.
This is a perfect meditation to do right before bed,
Laying in bed so you can melt into a deep restful sleep or at any point throughout the day as a little reset to come back home to yourself.
So getting super comfortable,
Closing down the eyes,
Relaxing the shoulders,
Relaxing the jaw and softening all the muscles on the face.
Arriving in your body,
Is there any part that you can relax a little deeper into,
Any part that you are holding tension or tightness that you can soften?
Start to notice all the sounds around you and searching for the furthest sound you can hear and just noticing if these sounds are vibrations,
How your body is receiving them,
The impact these sounds are having on your nervous system.
Letting that go,
Starting to notice the breath,
Feeling the flow in and out of the body.
Slowly building up to take a few rounds of deeper more expansive breath.
Enjoying that feeling of filling up and enjoying the release,
The letting go.
A couple more breaths like this,
Nice deep breath in and a big release with the exhale,
Let yourself relax a bit deeper.
And one more.
Returning to a natural breath,
I'll guide your awareness to different parts of the body and as I do so just notice the sensations present in that area.
Without thoughts,
Without visuals,
Just noticing what you can feel.
Your thinking mind is not needed for the next 10 minutes or so.
As your mind drifts off,
Just noticing gently,
Kindly coming back.
Let's begin with the right foot.
What can you feel in the right big toe?
In the second toe?
Third toe?
Fourth?
And little pinky toe?
What sensations are present in the sole of the right foot?
Without thoughts,
Without visuals,
Just feeling.
Notice what you can feel in the top of the foot and the ankle.
And now the whole right foot completely.
Taking your awareness to the right shin and the calf.
What can you feel what's moving through the lower leg?
Feeling up into the right knee,
The back of the knee.
Right side,
Quad,
The thigh.
What can you feel?
And the hamstring.
And now that whole right leg.
Feeling the whole right leg as one sensation.
Feeling up a little higher into the right side of the hip,
The pelvis and the glute.
And in this moment can you notice the power of your awareness?
Feeling up the right side of the waist,
Into the right side ribcage,
The right upper chest.
Without thoughts,
Without visuals,
Now feeling the whole right side of the torso as one sensation.
All the while breathing calmly.
Awareness to the right shoulder.
What can you feel?
Into the underarm.
And allow that awareness to float down the right arm,
Feeling the upper arm,
Into the elbow,
The forearm,
Into the wrist and the whole right hand.
What can you feel through the palm?
What sensations,
What energies present in the palm?
The thumb,
Second finger,
Third finger,
Fourth finger and the pinky,
The back of the head.
And now together as one sensation the whole right arm and hand feeling it completely.
And now the whole right side of the body.
The whole right side of the body as one sensation.
Feeling it so deeply relaxed.
Guiding the awareness over to the left foot now.
Without thoughts,
Without visuals,
Calm breath as you notice energy moving through the body with your intention,
With your awareness.
The left big toe,
What's present.
The second toe,
Third,
Fourth and pinky.
The sole of the left foot.
The top of the foot.
Feeling into the left ankle.
The whole foot now.
Feeling the whole foot completely.
Guiding your focus to the left shin and the calf.
Up a bit higher into the knee.
What's present,
What's moving through you and into the back of the knee.
Awareness up even higher into the left quad and thigh.
The hamstring.
Feeling up into the left side of the hip,
The pelvis and the glute.
Feeling that whole left leg now.
The whole left leg all the way into the pelvis and the hip.
And guiding your focus up even higher the left side of the waist.
Left side rib cage.
Upper chest and now completely the left side of the torso.
Feeling up even higher.
Left side shoulder.
The underarm.
Guiding that awareness down the left arm as you feel and notice sensations through the upper arm,
The elbow,
Forearm and the wrist.
What can you feel through the left palm,
The thumb,
Second finger,
Third finger,
Fourth finger and pinky.
The top of the hand as one sensation,
The whole left arm and hand.
Guiding your awareness now to the whole left side of the body.
Without thoughts,
Without visuals,
Just feeling the whole left side of the body as one sensation.
So relaxed.
Feel into the tummy.
What can you feel in the tummy?
Feel the tummy relaxed.
Guiding your awareness up into the heart space.
Without thoughts,
Just feel into your heart.
The next few breaths can you feel as though you're breathing in and out of the heart space.
With the breath in the heart swells and with the breath out it softens.
Awareness to the throat and the jaw.
All the muscles on the face feeling them so soft,
So relaxed.
Noticing the scalp and every single strand of hair relaxed.
Guiding the awareness down the back body,
The upper back,
Middle back and lower back.
Noticing parts in contact with the surface below and any gaps where there's some air between.
Feel your whole back body melting down and now feeling your whole body,
Your whole body completely.
One sensation so deeply relaxed.
With each breath out feel yourself melting into a deeper state of relaxation.
I will leave you here.
Namaste.
You
