Deep Relaxation Meditation

First half guided, second half self-guided. This guided relaxation meditation (Yoga Nidra) is a simple way for you to reduce stress, release emotions being held in your body and connect more deeply with yourself in the present moment. This meditation is for everyone and is easy to incorporate into your everyday life.

Note: This mediation is for all experience levels. The first half guides you into a desired state of being, while the second half provides an opportunity for you to practice without guidance.

Transcript

Welcome to the stay with yourself deep relaxation meditation based on the practice of yoga nidra.

Start by laying comfortably on your back with your hands resting at your sides and the back of your body supported by the floor.

Take your time to get comfortable.

You are welcome to use blankets and pillows under your knees or feet for optimal comfort.

You can put something over your eyes.

You can put a blanket over your body.

Whatever feels best for you.

Take your time.

And when you are ready,

You can close your eyes and start by taking three deep breaths in through your nose and out through your mouth.

With each inhale,

Imagine your tummy is an empty balloon being filled with air.

And with each exhale,

Imagine your tummy softening as you release tension.

As you settle into the ground,

Know that everything is okay.

Nothing else matters right now.

There is nowhere to go.

There's nothing to do.

You are here to simply feel your body and listen.

Do not worry if you don't hear everything I say.

It is natural to flow in and out of consciousness and out of conscious hearing.

The deepest part of you is always listening.

And you can't do this wrong.

Simply be and simply listen without trying too hard.

Continue feeling your body as you lay here on the floor or wherever you are.

You are in a safe and protected space.

Come into stillness and remain still for deep relaxation and nourishment.

Feel your natural breath flowing in and out.

Allow your bones to become heavy.

Feel your bones heavy and sinking into the earth.

Release your bones heavy and sinking into the earth.

Now turn inward and notice your heart's deepest longing at this moment.

Take time to create an intention or affirmation based on your heart's longing.

Create a positive statement about your heart's deepest longing in the present tense as though it's already happening.

Take your time.

And when you have it,

Speak this intention silently to yourself three times as if it is a dream.

Now allow your awareness to travel through your body and feel each part as it is mentioned.

Welcome all sensation just as it is.

Observe.

Experience yourself.

Begin with the mouth.

Feel your mouth.

Feel your mouth.

Feel sensation in your mouth.

Feel your jaw.

Your lips.

Feel your upper lip.

Lower lip.

Notice where the lips touch.

Feel the inside of your mouth.

The roof of your mouth.

Under your tongue.

Your upper teeth and gums.

Your lower teeth and gums.

Your tongue.

The root of your tongue.

The center of your tongue.

The tip of your tongue.

Notice the sense of taste in your mouth.

Feel your left inner cheek.

Your right inner cheek.

Feel all the parts of your mouth together as a whole.

Feel your mouth as sensation,

As energy,

As radiant vibration.

Feel your nose.

Notice your nostrils.

Your left nostril.

Your right nostril.

Both nostrils.

Notice your breath as it moves through your nasal passages.

Follow your nasal passages all the way back into your head.

Become aware of your ears.

Your right ear.

Your left ear.

Both ears simultaneously.

Feel the wrinkles and folds of your ears.

The backs of your ears.

Your earlobes.

Your ear canals.

Follow your ear canals into the inner ear.

Notice your ears receiving sound,

Listening.

Feel your ears hearing.

Feel your eyes.

Your left eye.

Your right eye.

Both eyes together.

Notice your eyelids.

Feel each eyelash.

Notice where your eyelids touch,

Upper and lower.

Become aware of the surface of your eyes.

The centers of your eyes.

The backs of your eyes.

Feel your eyes as energy,

As radiant glowing embers.

Bring awareness to the crown of your head,

To your forehead,

Your face.

Feel your whole head.

Feel your neck.

The back of your neck.

Each side of your neck.

Left and right.

Feel your throat.

Now notice your right palm.

Your right thumb.

First finger.

Second finger.

Third finger.

Fourth finger.

Feel your whole hand alive with energy.

Feel your right wrist.

Right forearm.

Elbow.

Upper arm.

Feel your whole shoulder.

Notice the notch at the base of your throat.

Notice your left palm.

Your left thumb.

First finger.

Second finger.

Third finger.

Fourth finger.

Feel your whole left hand alive and filled with sensation.

Feel your left wrist.

Left forearm.

Elbow.

Upper arm.

Your whole left shoulder.

Notice the notch at the base of your throat.

Become aware of your upper chest,

Your upper back,

Your shoulder blades.

Feel your heart center.

Notice your abdomen as you breathe in and out.

Notice the ribs at your back.

Your solar plexus.

Feel your belly.

Your navel center.

Your pelvis.

Hips.

Feel your right hip.

Right thigh.

Right knee.

Lower leg.

Your calf.

Ankle.

Foot.

Feel your whole foot.

Feel your toes.

Your right big toe.

Second toe.

Third toe.

Fourth toe.

Pinky toe.

Feel the sole of your foot.

Feel again your pelvis.

Your left hip.

Left thigh.

Knee.

Lower leg.

Your left hip.

Ankle.

Your whole foot.

Your toes.

Left big toe.

Second toe.

Third toe.

Fourth toe.

Pinky toe.

Feel the sole of your foot.

Your right hip.

Feel the sole of your foot.

Feel the whole of both feet.

Alive with energy.

Feel your root between your sitting bones.

Your navel center.

Solar plexus.

Heart center.

Throat center.

Your mouth.

Your third eye between your brows.

The crown of your head.

Feel the back of your body resting on the earth.

Bring awareness to your whole back body as sensation alive with vibration.

Feel the front of your body filled with radiant vibration.

Pour your awareness like liquid into the right side of your body.

And feel the right side of your body.

Pour awareness into the left side of your body.

And feel the left side of your body.

Feel your midline.

Feel your body as a whole.

Feel the edges of your body.

Your self as complete entity.

And feel sensation throughout your entire body.

Begin to notice your breath,

Your natural breath as it flows through you.

Feel the in breath.

Note the out breath.

As you exhale,

Imagine a wave passing upward through your body carrying away tensions.

As you inhale,

A fresh wave flows downward through your whole body bringing a sense of calm to every cell.

Exhale.

Wave flows upward through your body,

Carries away fears.

Inhale.

Fresh wave flows downward to bring serenity.

Now,

Remember your heart's deepest longing statement.

Repeat it again,

Three times to yourself.

As the present truth.

As if it is already happening.

It is the truth.

Now notice the backside of your body facing the earth.

And feel all the places where the back of your body touches the ground.

Notice the front of your body facing skyward.

Notice all the space surrounding you.

And let your body expand wider into the space that surrounds you.

Notice your breath.

Feel its rhythm and pace.

We are now completing our relaxation practice.

You can begin to wiggle your fingers and toes.

Waking them up.

Slowly rock your head from side to side.

Slowly awakening.

Feeling.

Draw a deeper breath into your belly.

Feeling it rise.

Imagine that balloon filling with air.

And exhale deeply.

Roll slowly over onto your side.

And rest there until you are ready to sit up.

Take your time.

Breathe.

Rest.

Once you make your way to sitting,

Lengthen your spine.

Feel your spine supporting your body as you allow your heart space to relax and open.

Take a deep breath in.

As you exhale,

Imagine you are filling with light.

Notice how you feel.

Notice the effects of your relaxation practice.

You are welcome to continue sitting in meditation for as long as you would like.

The music will keep playing and you can take time to sit with yourself in whatever way you see best.

And when you are ready,

You can open your eyes.

For now,

I will leave you here.

Thank you for sharing your meditation practice with me.

May you stay with yourself today and always.

Reviews

That was a lovely interlude instead of an afternoon nap. Thank you for sharing this wonderful practice.

One of the most intense, intentional, and deliberate body scans I’ve ever experienced.

Fab!! I don’t remember the end of it and fell into a very peaceful slumber. Thank you Jessica. 🥰

I love this meditation. The voice, the music, the love and gentle guidance. Thankyou 🙏💕

Another lovely mediation. Peaceful and calming. Helps me fall asleep!

Thanks Jessica that was stuuning

Thanks Jessica! That was very relaxing. Will definitely bookmark and return often.✌✌💗💗🌼🌼

Thanks very much. Kevin Clancy

This is one of the best guided meditations I have ever found. Unfortunately, as has been mentioned by other listeners, the tempo is too fast. If this sequence were done again at a slower pace, it would become the gold standard for my practice. I sincerely hope you will consider giving this another go. Either way, thanks for the inspiration.

Follow up:
The new version is PERFECT! Thank you for your concern and dedication.
Vivian -

A very helpful, very chill meditation. I feel very relaxed.

Loved it. Very relaxing, but my 2 little toes felt left out, lol.

I really liked the tempo! Kept my mind from wandering.

Optimal meditation and unforgettable, I'll hope for more. Thanks!

Very nice yoga nidra practice. Your voice is calm and soothing. I like the music that continues to play afterwards, too. Thank you!

Loved it..AND the.music which continued after. Thank you!!😊

Very relaxing. Thank you. 🙏🏻🕉

Awesome! Just like the meditation we do at the yoga studio.

Thank you very much

Amazing! Creats focus and calm without creating information overload

I find your voice so soothing. I look forward to more from you. Thank you 🙏