Welcome to this Yoga Nidra meditation.
I'll be including some sound healing in this meditation today.
My singing pyramid plays notes ranging from 440 to 466 hertz which has been proven to calm the body,
Lower the resting heart rate,
And change the brain waves from active thinking beta waves to the various waves that induce stages of rest for the brain.
So let's begin by maximizing your comfort,
Whatever that means to you.
Settle yourself into stillness.
Now begin to observe the flow of breath in and out of the body.
Follow the path of the breath.
Feel its warmth.
Enter and fill the nose and then peacefully exit.
Notice the torso inflate with breath,
With life.
Then pause and watch the breath retreat out of the body.
Allow the breath to continue at its own pace,
Allowing the mind to observe it with gentle focus.
Soft breaths in,
Peaceful restful breaths out.
Start to notice each finger of the right hand,
Then the whole hand,
The right wrist,
Right forearm,
Elbow,
Upper arm,
And right shoulder.
The collarbones tense as the breath lifts them and the retreating breath lowers them.
Now move that awareness to the fingers of the left hand.
Notice the whole left hand,
The wrist,
The left forearm,
Forearm,
Elbow,
Upper arm,
And left shoulder.
Get a sense of both whole arms.
Notice the breath is softer,
The body already more at ease.
Mind in tune with the body,
Perhaps noticing a tingling sensation in the fingers,
Allowing sound waves to resonate in the body.
Awareness moves to the right toes,
The right foot,
Shin,
Right knee,
Right upper leg.
Rest comes to the right leg.
Allow it to feel like it's floating.
Notice all the toes on the left foot,
The entire left foot,
Left shin,
Left knee,
Left upper leg.
All tension has retreated from the left leg.
Breath is calm and soft.
All muscles of the legs relaxed.
Move your awareness now to the pelvis.
Allow each hip to relax in its socket.
The tailbone relaxes to the floor or seat.
The psoas muscles let go.
There is a feeling of lightness in the abdomen.
Attention shifts to the belly,
The low,
Middle,
And upper back.
The chest relaxing and opening with each breath.
Notice the neck,
The jaw releases.
The face lets go of any remaining tension.
The eyes rest in their sockets,
The eyelids heavy,
And forehead smooth.
Notice the entire body.
Let it float in time and space,
Completely at rest,
Both mind and body at peace.
Waves of calm wash the body,
Allowing each cell to renew itself,
Bringing clarity,
Allowing warmth to enter the heart.
Mind and body are anew.
Namaste.
