Welcome!
This is a short yoga nidra that can be done any time of day as long as you need a little relaxation.
You might like to place a couple of pillows under your knees if you're lying down,
And wrap yourself up in a cozy blanket.
So let's take a few moments to get as comfy as you can.
And then whenever you're ready,
Allow the mind to wander.
And then slowly bring attention to focus on your breath.
Let's set the intention to allow your mind and body to fall into a deep relaxation.
Now feeling and sensing into whether this intention also supports a deeper heartfelt desire,
A value or quality you'd like to embody.
With this intention for deep relaxation,
Perhaps a softening into more love,
Kindness or compassion as your heartfelt desire.
Now finding that quiet space inside of you,
Your inner resource.
This place of peace,
Calm and well-being.
If it's helpful,
You might like to recall a place you know in real life or in your imagination that brings about these feelings of peace,
Calm and well-being.
Now really step into this place and see it,
Smell it,
Hear it,
Feel it.
What are the physical sensations showing up for you as you sense into this peace,
Calm and well-being?
Now allow the images to fall away and continue to sense and feel into the physical sensations of peace,
Calm and well-being.
This is your inner resource.
You're very welcome to bring yourself home to this place of well-being and being at any point in this practice.
Now feeling sensations in the mouth,
Relaxing the mouth and the cheeks and your entire face.
Now traveling relaxation from your forehead across the top of your head,
Relaxing all the way down the back of the head and the neck,
Relaxing the throat and the chest.
Now traveling this relaxation all the way down the tops of your shoulders,
Traveling this all the way down through the arms,
Into both hands and all the way down into both hands and all 10 fingers at the same time.
Now traveling relaxation once again from the chest,
Relaxing down the belly,
Down the hips.
Now traveling sensation and relaxation all the way down the thighs,
Knees,
Shins,
Front and back,
All the way down both ankles,
Both feet,
All 10 toes.
On the next inhale,
Breathing in deep and as you exhale traveling relaxation from the crown of your head all the way through the body,
All the way down into the feet and all the toes.
Deep inhale,
Deep exhale,
Deep relaxation,
Traveling all the way down into the feet and all the way down through the body.
A few more rounds as you inhale and exhale waves of relaxation washing over you.
Noticing if there are any emotions or thoughts that might be present,
Allowing them to be as they are,
Passing through these waves of deep relaxation.
All of these changing sensations,
Thoughts and emotions in a deep sea of ever unchanging awareness.
Open,
Peaceful,
Calm.
Sensing and feeling into how the mind and body might be feeling in this very moment.
Perhaps recalling the intention you started at the start of this practice to allow your mind and body to fall into a deep relaxation.
In this and every moment,
May you remember to feel your innate sense of well-being from your inner resource.
Noticing how you're feeling in this very moment in mind and body.
Even in a short space of time,
We can always bring ourselves back to this space of peace,
Calm and well-being.
Your inner resource is always here for you to come home to,
So keep practicing.
I'm Jamie Tan at Light and Spoon,
Feeding your mind body salt.
On this channel,
We're all about mindful living,
Bringing some inner peace to your full-on busy days.
You're so very welcome here.
I love hearing your experiences in this community,
So do share in the comments below.
You can also find more of my meditations on the Insight Timer app.
I hope they help you find more grace,
Ease and flow in your busy life,
And I'll see you in the next one.
