Welcome to this guided meditation for a pause through your midday.
A yoga nidra to reset and rejuvenate.
I'm Anna and I'll be guiding you through the session designed to reset your nervous system and invite a sense of pause and calm in the middle of your day.
As we embrace this moment of stillness and relaxation,
Let us prepare to release stress and rejuvenate our minds and bodies for the rest of the day ahead.
Midday is a perfect time to pause and reset,
Offering a chance to refresh your mind and body and miss the business of the day.
In this brief yet powerful yoga nidra session,
We'll create a space for deep relaxation and rejuvenation,
Allowing you to carry a sense of calm and balance as you go forward your day.
During this meditation you'll be guided to connect deeply with your breath,
To ground yourself in the present moment and to visualize a serene natural setting that fosters tranquility and renewal.
As you settle into this practice,
Allow yourself to fully embrace the healing energy of yoga nidra,
Drawing upon its soothing effects to support your well-being and enhance your focus for the rest of the day.
Now let's begin by making your way to a very cozy,
Warm and comfortable position.
If it feels safe for you to close your eyes,
Please do so,
Allowing yourself to turn your gaze inwards.
Otherwise you can keep a soft gaze,
Letting your eyes gently relax.
Experience the remembrance of your body's intuitive need and necessity for rest,
Welcoming in rest with slowly softening and deepening of your breath.
Experience the rise and fall of your breath,
Surrendering to the intelligence of your breath.
Feel your body held,
Supported,
Cozy as you relax,
Rest and breathe.
There's nothing you need to do here,
Nowhere you need to be.
Just allowing yourself well-deserved time for rest and rejuvenation.
Feel the support of the earth underneath you.
Let your nervous system be cradled and nourished by the practice of yoga nidra and the state of deep rest.
With the support,
Just ask yourself,
Is there anything you can let go of that you're holding on to now?
Relax your muscles and bones,
You may even imagine your mind is a muscle you can actually relax.
Resting and allowing yourself to completely let go.
Begin to peel layer by layer as your body,
Mind and spirit is completely nourished by rest.
Layer by layer unfolding your heart space and your sankalpa or intention.
Your sankalpa or heart's desire is spoken in the positive effect as if it's already happening.
You may eventually be working with the sankalpa or choose to repeat,
I'm deeply grounded,
Cleansed and rejuvenated,
Carrying peace and tranquility with me throughout my day.
I'm deeply grounded,
Cleansed and rejuvenated,
Carrying peace and tranquility with me throughout my day.
I'm deeply grounded,
Cleansed and rejuvenated,
Carrying peace and tranquility with me throughout my day.
Repeating your sankalpa internally now.
We'll now move through a rotation of consciousness.
Experience the sensation of energy at each point.
Moving point to point you may like to imagine a healing light touching each point I name and welcoming in sensations of prana life force energy in each point.
Beginning on the right side of the body,
Feel sensation of energy in the right hand thumb,
Second finger,
Third finger,
Fourth finger,
Pinky finger.
Experience the sensation of healing light inside the palm of the right hand,
Back of the hand,
Middle of the wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder joint,
Armpit,
Right side of the chest,
Heart center.
Sensation of energy traveling down the right side of the waist,
The right hip,
The thigh,
The knee,
Ankle,
Heel,
Top of the foot,
Sole of the foot.
Feel energy in the right big toe,
Second toe,
Third toe,
Fourth toe,
Pinky toe.
Experience the sensation of pranic life force energy lighting up the entire right side of the body.
The whole right side of the body is alive with this pranic life force energy.
Taking your time to float your awareness of sensations of energy over the left side of the body now.
Feel sensation of energy in the left hand thumb,
Second finger,
Third finger,
Fourth finger,
Pinky finger.
Experience the sensation of healing light inside the palm of the left hand,
Back of the hand,
Middle of the wrist,
Lower arm,
Elbow,
Shoulder joint,
Armpit,
Left side of the chest,
Heart center.
Sensation of energy traveling down the left side of the waist,
The left hip,
Left thigh,
Left knee,
Left ankle,
Top of the foot,
Sole of the foot.
Feel the energy in the left big toe,
Second toe,
Third toe,
Fourth toe,
Pinky toe.
Experience the sensation of pranic life force energy lighting up the entire left side of the body.
The whole left side of the body is alive with pranic life force energy.
Now feel the whole left side and the whole right side simultaneously.
Feel both sides together as a whole field of sensation.
Feel the right foot,
Feel the left foot,
Feel the leg,
Right leg,
Left leg,
Right hip,
Left hip,
Lower back,
Middle back,
Upper back,
Right arm,
Left arm,
Right shoulder blade,
Left shoulder blade,
Back of the neck,
Back of the hand,
Top of the hand,
Forehead,
Right eye,
Left eye,
Mind's eye center between the eyes,
Right temple,
Left temple,
Right ear,
Left ear.
Experience sensation of energy between the ears,
Right nostril,
Left nostril,
Upper lip,
Lower lip,
Tip of the tongue,
Base of the tongue,
Right side of the jaw,
Left side of the jaw,
Center of the throat,
Heart center,
Solar plexus,
Navel center,
Root center.
Experience the whole body,
The right side and the left side,
The front and the back.
Sensations of pranic life force energy lighting up the whole body together.
Begin to feel the waves of the breath effortlessly breathing.
Feel the breath wash through you as your body was an ocean flowing with breath,
Riding the waves of the breath.
As you inhale,
You feel that natural expansion.
As you exhale,
You feel the natural release.
Feel the whole body breathing.
Now begin to visualize yourself standing in a beautiful,
Serene,
Natural setting.
Could be a beach,
A forest,
A vast field of flowers or any place where you feel at peace.
Take a moment to look around in your mind's eye,
Noticing the details of your surroundings.
Perhaps you see the gentle waves of the ocean,
The tall trees of the forest or the vibrant flowers in the field.
Engage your senses in this visualization.
Feel the warmth of the Sun on your skin or the cool breeze brushing against your face.
Hear the sound of nature around you,
The birds singing,
The rustling of the leaves.
Hear the gentle lapping of the waves.
Smell the fresh,
Clean air and perhaps the scent of the flowers or salt water.
As you stand in this peaceful place,
Feel the ground beneath your feet.
Imagine your barefoot and sense the texture of the earth,
Whether it's soft sand,
Cool grass or solid sand.
Feel the softness of the earth,
The softness of the sand.
Feel the softness of the earth,
Whether it's soft sand,
Cool grass or solid rock.
Visualize roots growing from the soles of your feet,
Extending deep into the earth.
These roots anchor you firmly,
Providing a sense of stability and grounding.
With each inhale you take,
Imagine drawing in the earth's energy through your roots.
This energy is warm,
Calming and as you exhale,
Release any tension or stress,
Allowing it to flow out of your body and to be absorbed by the earth.
If you have a new water in your visualization,
Imagine you're stepping into it.
Feel the cool,
Refreshing sensation of the water that surrounds your feet and ankles.
Visualize the water washing away any remaining tension or negativity,
Leaving you feeling cleansed and renewed.
Imagining now a warm golden light shining down from above.
This light represents positive energy,
Healing and tranquility.
As you inhale,
You visualize the golden light entering your body,
Filling you with warmth and peace.
And as you exhale,
You imagine the light spreading throughout your body,
Reaching every cell and every corner until you're completely enveloped on its glow.
Take a moment to bask in this feeling of connection and balance.
You're deeply rooted in the earth,
Cleansed by water and energized by the light.
From this place of pure bliss,
You bring the awareness back to the space at your heart center.
Now it's time to bring your sankalpa back into your heart space.
Repeating our sankalpa now,
Or perhaps repeating,
I'm deeply grounded,
Cleansed and rejuvenated,
Carrying peace and tranquility with me throughout my day.
I'm deeply grounded,
I'm deeply grounded,
Cleansed and rejuvenated,
Carrying peace and tranquility with me throughout my day.
I'm deeply grounded,
Cleansed and rejuvenated,
Carrying peace and tranquility with me throughout my day.
Taking a moment to visualize any remaining tension or stress as a dark cloud within you.
With each exhale,
Imagine this cloud dissipating,
Being replaced by a bright,
Energizing light.
Feel this light filling you with warmth and vitality.
Now gradually bring your awareness back to your surroundings.
Just deepening your breath and as you deepen your breath,
You may wiggle your fingers and toes,
Maybe gently stretch your body,
Full body stretch.
If you feel like sighing it out,
You sigh it out.
And then slowly bringing your hands back to your heart center.
As you come back to this time and space,
Just rub the palms,
Rub the palms as quickly and strongly as you can.
Once you feel a sense of heat,
You slowly bring the hands back to your face.
And as you bring your hands back to your face,
Just take a moment to inhale that heat,
That energy and notice how you feel,
Carrying this sense of calm and reset into the rest of your day.
When you're ready,
You can gently,
Slowly link your eyes open.
And with that,
I welcome you back.
I thank you so much for taking this moment of pause with me today.
And may you remember that this pause always exists.
All you need to do is to keep showing up again and again and again.
No matter how much time you've got,
If you pause,
You re-shine your light back again.
I would love to hear from you on the comments below how this reset has gone for you.
It's really one of my favorite practices which I do daily and I'm so,
So happy to share that with you.
I'm looking forward to practicing it with you next time.
Namaste.
