Welcome to this guided meditation for stress relief and mind and body relaxation.
This is a non-sleep,
Deep rest guided meditation adapted from Yoga Nidra.
Make yourself comfortable sitting or lying down.
Allow your body to relax and feel supported by the surface beneath you.
This is your time to relax,
So make yourself as comfortable as possible.
Take a deep breath in and then let it go and on the next breath in,
Feel calmness spreading throughout the body.
As you are breathing out,
Say to yourself mentally,
Relax.
Nothing to do now,
Just allow yourself to rest as you listen to my words and follow along.
Allow your eyes to gently close.
Notice what you see behind your closed eyelids.
Now develop awareness of the room you are in.
Without opening your eyes,
Visualize the four walls,
The ceiling,
The furniture in the room,
Your body in that space.
Become aware of sounds in the distance.
Gently moving your attention from sound to sound without attempting to identify them.
Become aware of the sounds outside the room you are in.
Now become aware of the sounds inside the room.
Notice if there is a taste in your mouth.
Notice what this moment smells like.
Now feel the sensations of your body,
Beginning with the pressure of your body on the support beneath you.
Then move your attention to other sensations on your skin.
Notice any internal sensations.
Without analysing or judging these sensations,
Just observe their existence in this moment.
Develop your awareness of your body,
From the top of your head to the tips of your toes.
Now you will begin to move awareness through your body.
I will name a body part and you will become aware of that part of the body.
We begin with the right side of your body.
And the right hand.
Right hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Down your fingers to the palm of the hand.
Back of the hand.
The wrist.
The lower arm.
The elbow.
The upper arm.
The shoulder.
The underarm.
The right ribs.
The right waist.
The right hip.
The upper leg.
The knee.
The lower leg.
The ankle.
The heel.
The sole of the right foot.
The top of the foot.
The big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
We move now to the left hand.
Left hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Down your fingers to the palm of your hand.
Back of the hand.
The wrist.
The lower arm.
The elbow.
Upper arm.
The underarm.
The left ribs.
The left waist.
The left hip.
The upper leg.
The knee.
The lower leg.
The ankle.
The heel.
The sole of the left foot.
The top of the left foot.
The big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Move now to the shoulders.
Right shoulder.
Left shoulder.
Allow any tension to release from the shoulders and the neck.
Right shoulder blade.
Left shoulder blade.
Right side of the back.
Left side of the back.
Right buttock.
Left buttock.
The whole of the spine.
The whole of the back together.
Feel the whole back and let go of any tension.
Move to the top of the head.
Allow any tension to be released from the top of the head down through the rest of the head.
Bring awareness to the forehead.
Right eyebrow.
Left eyebrow.
The space between the eyebrows.
Right eyelid.
Left eyelid.
The right eye.
The left eye.
Right temple.
Left temple.
Right ear.
Left ear.
Right cheek.
Left cheek.
Bridge of the nose.
Upper lip.
Lower lip.
Top row of teeth.
Bottom row of teeth.
The chin.
The jaw.
Throat.
Right collarbone.
Left collarbone.
The right side of the chest.
The left side of the chest.
Middle of the chest.
Upper abdomen.
Lower abdomen.
Release and relax the front of the body.
Whole of the right leg.
Whole of the left leg.
Both legs together.
Whole of the right arm.
Whole of the left arm.
Both arms together.
Arms,
Legs,
Back,
Front,
Head together.
The whole of the body together.
The whole of the body together.
The whole of the body together.
Gently move your attention to the natural ingoing and outgoing breath.
Nothing to do,
Simply being aware of the breath.
With every inhale you effortlessly draw new energy into your body.
On every exhale you settle into effortless relaxation.
Notice the gentle movement of your navel as it rises and falls with each breath cycle.
With every inhale you effortlessly draw new energy into your body.
On every exhale you settle into effortless relaxation.
Maintain awareness of the movement of the navel in synchronization with the breath.
Feel the flow of your breath in and out of your lungs.
Notice the movement of your chest as it rises and falls with each breath cycle.
With every inhale you effortlessly draw new energy into your body.
On every exhale you settle into effortless relaxation.
Maintain awareness of the movement of the chest in synchronization with the breath.
Your body is deeply and completely relaxed.
In your imagination,
Take yourself now to a place in nature where you feel totally relaxed and at ease.
Perhaps it is walking through the forest on a clear day,
Or lying in an open field of flowers,
Or sitting on the beach facing the ocean.
Or something else.
Picture your most relaxing place now.
Go into that picture,
Into that place where you feel completely relaxed and at ease.
Now,
As you are in this place,
Looking through your own eyes,
See what you would see that makes you feel so at ease.
Feel the ease.
Nothing to do.
Completely relaxed now.
Totally at ease.
Clear mind.
Empty mind.
Your mind is deeply and completely relaxed.
Body and mind deeply and completely relaxed.
Become aware of your breathing.
Become aware of your natural breathing.
Become aware of your body resting.
Notice the meeting points between your body and the surface you are resting on.
Develop awareness of the room,
The walls,
The ceiling,
Noises in the room and noises outside.
Start moving your body and stretching yourself.
Please take your time.
When you are sure that you are wide awake,
Sit up slowly and open your eyes.
This guided meditation is now complete.
