This meditation is a yoga nidra meditation.
You will want to find a blanket and a pillow.
I recommend this.
A nice soft blanket.
And once you get situated,
Just come back to the recording and focus on your breath.
Just feel your breath move in through your nose,
Filling your stomach initially.
Your middle chest and your upper chest and then exhale fully.
Try to make your exhale twice as long as your in breath.
Good.
And again,
Feeling all of your cares and troubles fading away.
We're going to do a rotation of consciousness.
Starting off,
You want to put all of your awareness on your left big toe.
Your full awareness needs to go into your left big toe.
Moving to your second toe.
The third toe.
Fourth toe.
And your fifth toe.
Just observing the top of your left foot.
The ball of the foot.
The arch of the foot.
The heel.
Observing your ankle.
The left calf.
The shin.
The kneecap.
Relaxing these areas as you focus on them.
Observing your quadriceps muscles.
The hamstrings.
The left buttocks.
The left hip.
Moving to the right foot now.
The right big toe.
The second toe.
Third toe.
Fourth toe.
And the fifth toe.
Observing the top of the foot.
The ball of the foot.
The arch of the foot.
And the heel.
The right ankle.
The calf muscle.
The shin.
The kneecap.
The large muscles in the quadricep.
The hamstring.
The right buttocks.
The right hip.
The right side.
The left side.
The lower back.
Middle back.
Upper back.
Move back to the left side.
The first finger.
Second finger.
Third finger.
Fourth finger.
The left hand thumb.
The palm of the hand.
The back of the hand.
The wrist.
The lower arm.
The elbow.
The upper arm.
And the left shoulder.
Into the right side.
The right thumb.
The first finger.
Second finger.
Third finger.
Fourth finger.
Palm of the hand.
The back of the hand.
The wrist.
The lower arm.
The elbow.
The upper arm.
The right shoulder.
Moving to the abdomen now.
Relaxing the abdomen.
And observing.
The right chest.
The left side of the chest.
The throat.
The back of the head.
The left ear.
The right ear.
The top of the head.
Forehead.
The left eyebrow.
The right eyebrow.
The left eye.
The right eye.
The left eyelid.
The right eyelid.
The left cheek.
The right cheek.
The chin.
The tongue.
The tip of the nose.
The left eye.
The left eye.
The left eye.
The left hand.
Inhale slowly.
Exhale slowly.
Inhale slowly.
Inhale slowly.
Exhale slowly.
Exhale slowly.
Exhale slowly.
Exhale slowly.
Exhale slowly.
Exhale slowly.
Notice the coolness of the breath as you inhale and exhale.
Notice how the breath is naturally warmed by your body.
Staying focused on this point where the breath moves in and out of the nose,
Making your breath twice as long on your exhale as you do on your inhale.
Now observing the breath in the back of your throat.
Notice the air moving in through the back of your throat,
Continuing to fill your stomach and your chest and exhale as you do so,
Fully surrendering into this moment.
Now observing your breath in your chest.
Just feeling your chest rise and fall with each breath,
Fully surrendering into this present moment.
Continuing to make your exhale twice as long as your inhale.
Now observing your breath in your stomach.
Noticing your abdomen gently rising and falling with each breath.
Continuing to make your exhale twice as long as your in breath.
Allowing yourself this time to fully surrender into this moment.
We have such hectic busy lives.
Giving yourself the gift of this present moment.
You Good.
Now slowly allow yourself to wiggle your fingers,
Wiggle your toes.
Just bringing yourself back to the present moment.
And take this moment for gratitude.
Slowly push yourself up and really take the time to enjoy your day.
You
