Namaste.
Welcome.
My name is Kristen Rose and this is a mini guided meditation practice using some of the yoga nidra techniques to help rapidly bring you into a state where you can achieve the deep rest that you need to help get you through the rest of the day.
You might think of this practice like an opportunity to find stillness,
Unplug the thinking mind,
Rest deeply,
And emerge feeling recharged and rejuvenated.
Please take a moment to find a comfortable place where you can lay down.
Whether you come to rest on the earth,
The couch,
Or even in your bed,
Take your time to ensure that the body is completely comfortable.
Using pillows,
A blanket for warmth,
Or an eye pillow to help block out any light.
Adjust the volume of your headphones and know now that there is nothing left for you to do.
Allow the body to become heavy.
Allow the eyelids to become heavy and welcome a wave of relaxation to cascade from the crown of the head down and through the body as you release tension from the body.
Welcoming relaxation to pour down and out through the fingers and through the toes.
Together,
Let's take a deep breath in through the nose,
Followed by a long,
Relaxed exhale through the mouth,
The whole body melting.
Again,
Breathing in,
Holding the breath momentarily at the tip of the inhale.
Exhale through the mouth,
Sinking deeper and deeper down.
Breathing in,
Hold,
Suspend the breath,
And release.
Tension pouring out of the body and out of the mind.
Let's do one more.
Inhale deeply,
Hold momentarily,
Exhale to release.
Allow the undercurrent of your natural breath to return.
Feel the earth beneath your body.
Feel the volume or the density of the body resting on the earth.
Notice the touch of blankets,
The texture of your clothes,
The warmth of this cocoon.
Feel the gentle touch of air on the skin of your face.
And notice the ears listening,
Listening to sounds that are present,
Sounds of this recording.
And relax back now to the sound of your own heartbeat.
Notice,
Sense,
And feel the rhythm,
The drum of the heart.
Bring forth a sankalpa.
You might use the phrase,
I am resting and recharging all of the layers of myself.
Mentally whisper this heartfelt intention three times.
Give yourself permission to believe it to be true.
I am resting and recharging all of the layers of myself.
As the body rests in stillness,
Allow your awareness to flow effortlessly through the body,
As you follow the guidance of my voice.
Bring all of your awareness now to rest at the crown of the head.
Notice sensations that are present here,
And welcome in a sense of deep rest to the crown of the head.
Welcome awareness and deep rest to flow down and into the center of the forehead,
The center of the throat,
The center of the heart,
The radiant heart center,
To the right side of the upper chest,
To the left side of the upper chest,
The right shoulder,
Left shoulder,
Right upper arm,
Left upper arm,
Right elbow,
Left elbow,
Right forearm,
Left forearm,
Right wrist,
Left wrist,
Palm of the right hand,
Back of the hand,
Palm of the left hand,
Back of the hand.
Sensing all ten fingers,
The tips of the fingers,
And the spaces between the fingers.
Feel both hands,
Both arms,
Both sides of the upper chest,
Deeply resting under the light of your awareness.
Back to the heart center.
Down to the navel center,
The pelvic center,
To the right hip,
Left hip,
Right upper leg,
Left upper leg,
Right knee,
Left knee,
Right lower leg,
Left lower leg,
Right ankle,
Left ankle,
Right heel,
Left heel,
Sole of the right foot,
And top of the foot,
Sole of the left foot,
And top of the foot.
Sensing all ten toes,
The tips of the toes,
The spaces between the toes.
Feel both feet,
Both legs,
The whole trunk of the body,
Both arms,
Hands,
Neck and head.
The whole body now.
Sensing and feeling the whole body,
Resting so deeply,
Completely at ease.
Resting,
Recharging,
Nourished by the breath in the body.
Notice the natural rhythm of the breath in the body.
Sensing and feeling the breath at the tip of the nose.
Sensing the breath in the nostrils.
Sensing the breath in the nasal passages.
Sensing the breath in the back of the throat.
Sensing the volume of the breath in the right side lung.
Sensing the volume of the breath in the left side lung.
Sensing the breath in both lungs simultaneously.
Lungs expanding and contracting with each breath.
The whole body being breathed.
The breath breathing the body.
Each inhale,
Welcome an acute sense of wakeful awareness.
Each exhale,
Release tension.
Sink softly into deeper relaxation.
Breathing in a sense of wakeful awareness.
Breathing out.
Resting into deeper and deeper stillness.
Resting so deeply.
And now,
Bring your attention to the earth beneath your body.
Feel a sense of the body resting here on the earth.
Notice how you feel.
In this short amount of time,
Notice if anything has been transmuted,
Shifted,
Transformed.
Notice the quality of the physical body.
The quality of the nervous system.
Notice if your energy has been restored.
And if not for today,
That's okay too.
Take a gentle breath in through the nose.
Exhale a sigh.
Begin to wiggle fingers and toes.
And when you feel ready,
Roll over onto one side of the body.
If you feel called to rest in stillness a while longer,
Please remove your headphones at this time.
Thank you so much for choosing to be here.
For choosing to practice with me.
My name is Kristen Rose,
And I am so honored to be your guide here.
Have a beautiful day.
Namaste.
