Yoga Nidra Meditation.
So find a nice quiet place where you're not going to be disturbed for the duration of this meditation.
And you can do this either laying down or in a comfortable seat with a nice straight spine.
So just take a few moments to settle in.
And then closing down your eyes,
Start to drop your awareness from your mind down into your body.
And then bring your awareness to your breath.
Take a nice long deep breath in through your nose and then let it out through your mouth.
And again nice slow deep breath in through your nose,
Drawing it down to the belly.
And a nice long breath out through your mouth.
Taking one more breath like this,
Breathing into your whole body now.
And then letting it all out.
I now want you to bring your awareness to sounds that you can hear that are the furthest away from you.
So listening for sounds outside of the room that you're in.
And allow your awareness to float from sound to sound,
Not becoming fixated on any one particular sound.
And then bringing your awareness to sounds that you can hear inside the room.
And then listening for sounds that you can hear inside your own body.
Listening to the sound of your breath.
Listening for the sound of your heart beating.
And now taking your awareness down to your feet.
So not moving the feet but just become aware of any sensations around the feet.
Become aware of the soles of the feet,
The tops of the feet.
And then becoming aware of your toes.
Guiding your awareness to feel your ankles.
And then up to the lower legs,
Letting the lower legs be heavy and relaxed.
And then taking your awareness to feel your knees.
And then notice the space behind the knees.
Feel the weight of your thigh bones as the thighs become heavy and relaxed.
And then guiding your awareness to your pelvis.
And then to your sitting bones,
Feeling where the sitting bones are connecting to the earth underneath you.
Take your awareness to your left hip and your right hip.
And feel your hips energetically open and soften.
Feel the whole lower half of the body completely relaxed and heavy.
And then guide your awareness to your lower belly.
Let the belly be soft.
Let go of any tension or tightness.
And then notice the rise and fall of your belly as you breathe.
And take your awareness to your navel.
And then to the ribs.
Feel how the ribs expand and contract as you breathe in and out.
And then take your awareness to your heart,
Your energetic heart in the centre of the chest.
Anchor your awareness here for a few breaths.
Just becoming aware of any sensations around the heart,
The heart area.
And from the heart,
Take your awareness to your collar bones.
Feel your collar bones soften and broaden.
And then allow the shoulder blades to melt down in the back.
Letting the arms feel heavy.
Feeling elbows,
Forearms,
Wrists.
And then becoming aware of your hands.
Feeling all of your fingers.
And then noticing the backs of the hands.
Pouring your awareness into the palms of your hands.
Feeling energy tingling.
And now bring your awareness to your jaw.
Letting your jaw be soft.
Become aware of the mouth and the lips.
Feel where your lips are touching one another.
And then bringing your awareness to your nose.
Feeling the breath as it flows in and out of the nostrils.
Bringing your awareness to your ears.
Noticing all the folds and the creases of the ears.
Notice your ears receiving sounds.
And then guiding your awareness to your eyes.
Let the eyes feel heavy in the sockets.
Notice where the eyelids are touching one another.
And then feel each eyelash.
Become aware of the eyebrows.
And then allow your forehead to be soft.
Letting go of any tension.
Guiding your awareness to the top of your head.
Letting the crown be completely relaxed.
Letting any tension just completely dissolve.
And then bringing your awareness to the back of the head.
Feeling the skull.
Pour your awareness into your whole body.
Feeling the whole body heavy and relaxed.
And you can stay here for as long as you like enjoying this blissful state of deep relaxation.
