Welcome to this 15-minute guided meditation on Yoga Nidra.
Yoga Nidra is a practice of deep relaxation that can help to reduce stress,
Improve sleep and promote overall well-being.
Find a comfortable place to lie down where you will not be disturbed.
You may want to use a bolster or pillow under your knees and another pillow under your head.
Close your eyes and take a few deep breaths.
Allow your body to relax into the ground.
Now we will begin a body scan.
Bring your awareness to your right foot.
Notice any sensations that are present without judgment.
Continue to observe.
Then move your awareness to your left foot and repeat.
Continue scanning up your body through your legs,
Torso,
Arms and head.
As you scan each part of your body,
Repeat the following affirmations.
My right foot is heavy and relaxed.
My left foot is heavy and relaxed.
My right leg is heavy and relaxed.
My left leg is heavy and relaxed.
My pelvis is heavy and relaxed.
My abdomen is soft and warm.
My chest is soft and open.
My shoulders are heavy and relaxed.
My arms are heavy and relaxed.
My neck is long and relaxed.
My face is soft and relaxed.
My whole body is heavy and relaxed.
Now repeat your sankalpa or intention for this meditation.
Your sankalpa can be anything you like,
Such as I am calm and relaxed.
I am healthy and happy.
Or I am loved and supported.
Now imagine yourself in a place where you feel completely safe and relaxed.
It could be a real place or an imaginary place.
Take a few moments to visualize this place in as much detail as possible.
Bring your attention to your breath.
Notice the rise and fall of your chest as you breathe in and out.
Simply observe your breath without trying to change it in any way.
Now we will begin a rotation of consciousness.
Bring your awareness to different parts of your body one at a time.
Notice any sensations that are present without judgment.
Simply observe Right foot Left foot Right leg Left leg Pelvis Abdomen Chest Shoulders Arms Face Chest Shoulders Face Repeat your sankalpa again.
Your sankalpa can be anything you like,
Such as I am calm and relaxed.
I am healthy and happy.
Or I am loved and supported.
Return to your visualization of a safe and relaxing place.
Take a few moments to enjoy the feeling of being in this place.
Bring your attention back to your breath.
Observe your breath for a few more moments.
When you are ready,
Slowly begin to move your body.
Wiggle your toes and fingers.
Open your eyes and take a few deep breaths.
Come back to the present moment at your own pace.
Thank you for joining me for this 15-minute guided meditation on Yoga Nidra.
I hope you enjoyed it.
