Hello,
I'm Jeanne from the Methuen Yoga Mat here in Methuen,
Massachusetts.
And I'm going to be sharing a five minute meditation with you today.
I'm going to be uploading a few so you can get a sample of my style.
And for this one,
I'm going to ask that you just lay in the back and relax and take enough time to get yourself centered on your mat so that your feet are not hanging off.
Maybe you want a blanket to keep your body warm as it may cool down just lying still,
Putting on socks to keep your toes warm.
And just settle in on your mat and start to observe your breath as you inhale and exhale effortlessly through the nose if possible,
Making sure that the palms are face up,
Gently closing the eyes and allowing your cheeks and your face to be in a relaxed state.
Bringing the awareness to the left leg and stretching it long.
Squeeze all the muscles in the left leg,
Lifting it an inch off the ground.
Squeeze and hold.
Squeeze a little bit more and then exhale,
Relax and release,
Allowing that leg to roll from side to side before letting it find stillness with the toes pointed out.
Bringing the awareness to the opposite leg and stretching it long.
Squeeze all the muscles in that leg,
Lifting it an inch off the ground.
Squeeze and hold.
Squeeze a little bit more and feel the energy travel all the way up to your hip and then squeeze the most that you can,
Exhaling,
Relax and release.
Relax and release,
Rolling that leg from side to side and letting it find stillness with the toes pointed out.
Bringing the awareness to the hips and buttocks and squeeze the hips and buttocks.
Squeeze and hold.
Squeeze a little bit more,
Squeeze the most that you can and then exhale,
Relax and release.
Feel the hips and buttocks sinking down.
Next,
Bring the awareness to the fingers,
Stretch them long,
Make fists.
Squeeze both arms,
Lifting them both off the ground a little bit.
Squeeze and engage the arm muscles and feel the energy travel up to the shoulders before exhaling,
Relax and release.
Rolling the arms from side to side,
Allowing the arms to come to stillness with the palms facing up.
Bringing the awareness to the face,
Keeping the eyes gently closed,
Raise the eyebrows,
Wrinkle the forehead,
Wrinkle the eyes shut tight and wrinkle the nose.
Push all the muscles of the face toward the tip of the nose and squeeze,
Relax and release,
Allowing your lips to be apart and allowing the tongue to fall from the roof of your mouth.
Make any other small adjustments for your comfort and trying to remain perfectly still for the rest of yoga nidra.
Trying to achieve body asleep with the mind focused and clear.
Next,
We will scan the body looking for any last remaining tension.
Bringing the awareness once again to the toes,
Feel them lengthen as they fully relax.
Feeling the feet and ankles fully relaxed.
Feeling the shins,
The calves and the knees relaxing and sinking down.
Feeling your thighs,
Hips and buttocks sinking down.
Bringing the awareness to the fingers and feeling them lengthen as they fully relax.
Relaxing the hands,
The wrists,
The forearms,
The elbows and upper arms are fully relaxed.
Bringing the awareness to the heart center,
Anahata,
Imagine that your heart center is opening like a white petaled flower in the sun.
Bringing the awareness back to the face,
Keeping the eyes gently closed,
Relax the forehead,
Relax the eyelids and eye sockets,
Relax the jaw,
The cheeks and the lips.
Making sure the lips are apart and the tongue is falling away from the roof of your mouth.
Taking a moment to look once again for any last remaining tension in your body.
Go there mentally and release it,
No longer trying to control the breath.
Become a witness,
Watch it as it comes and goes with no attachment.
As your thoughts become fewer and fewer,
Noticing the deep,
Peaceful place between your thoughts.
This easefulness is your true being and I will let you know when it is time to wake up.
Slowly begin to deepen the breath,
Wiggling the fingers and toes and rolling the arms and legs from side to side.
Taking any stretches that feel natural and normal and once you feel ready,
Hugging the knees into the chest,
Rolling over onto one side and coming up when you feel ready.
To sit in the prayer position with the hands in front of the heart,
Looking down at the fingertips,
Thanking your body for taking the time to practice today.
I appreciate you listening to this free meditation and if you want more meditations like this,
Please follow my account and I wish you a blessed day.
