Welcome to this guided NSDR micro yoga nidra meditation This practice is for everyone and anyone Simply get comfortable either sitting or lying down When you're ready,
Close your eyes Enjoy a deep breath in through your nose and out through your mouth And again,
Inhale through the nose Exhale through the mouth Breathe in deeply,
Fill your lungs and exhale,
Let it all go Release any tension or thoughts Now,
Let yourself be Just let your body and your breath simply be Welcome to this space of effortless,
Restful awareness You are so welcome to simply be here The invitation is to notice any naturally arising sensation in your body No need to label or chase the sensation Simply notice any sensation in the body As we effortlessly guide awareness around the body notice a gentle and soothing sensation at each point that is mentioned At the top of the head,
Through the face,
The base of the throat Through the shoulders,
Upper arms,
Forearms,
Palms and all the fingers Through the armpits,
The chest,
Belly,
Through the hips,
Thighs,
Calf muscles,
Ankles,
Feet Notice a gentle,
Soothing sensation through your whole body from head to toes Through your whole body,
Releasing any tension Inhale as your body deeply relaxes and lets go Now,
The invitation is to bring awareness to your breath,
Your effortless breath Perhaps you'll rest awareness in your belly or at your nose to observe the in and the out of breath You observe your effortless breath just as it is and it lulls you into comfort and ease As your body becomes more relaxed,
Your mind becomes more open Slowly now,
Taking a deeper breath in through the nose and out through the mouth Silently say to yourself,
I am deeply at ease Take a deep breath in through the nose I am deeply at ease When you're ready,
Invite a gentle wiggle through your fingers and your toes Gently crack the eyes open and slowly emerge Feeling more at ease for having rested in this way The practice of NSDR micro yoga nidra is complete Thank you for listening May you go well
