You are listening to the Motherhood Unstressed podcast and I'm your host Liz Carlisle.
Welcome to this Yoga Nidra meditation.
To begin,
Find a comfortable position lying on your back with your arms slightly away from your body,
Palms facing up and feet hip-width apart.
Close your eyes if they're not already and start to settle in.
Take a deep breath in through your nose and exhale through your mouth,
Letting go of any tension.
Inhale deeply once more and exhale,
Releasing any stress or worries from your day.
Let's take another deep breath in and this time exhale through your nose.
Feel your body melting into the floor or your bed.
Now bring your awareness to your physical body.
Feel the weight of your body sinking into the ground or the bed.
Allow your body to become still and relaxed.
Give yourself the permission just right now in this moment with me to feel completely safe and at ease.
All of your worries and problems will have to wait just for right now.
Be still and present.
Take a moment to set an intention for this practice.
What do you hope to gain from this session?
It could be insight,
Relaxation,
Or simply inner peace.
Whatever you choose to set your intention on,
Allow it to settle in your mind and in your heart.
Now we'll move through a body scan to deepen your relaxation.
As I mentioned,
Each part of your body,
Bring your awareness there and allow it to relax fully.
Let's start down at your toes.
Feel a wave of relaxation washing over them.
Your toes are completely relaxed.
Moving up,
Bring your awareness to your feet,
The soles of your feet and your heels.
Feel them melting into the ground,
Completely relaxed.
Move your awareness up to your ankles and lower legs,
Letting go of any tension in this area.
Shift your focus to your knees,
Thighs,
And hips.
Feel them becoming heavy and relaxed,
Releasing any pent-up energy or tension there.
Slide up even further,
Bringing your awareness to your lower back and abdomen.
Let go of any tension in these areas,
Allowing them to soften.
Move your attention now to your chest and upper back.
Feel your breath flowing naturally and effortlessly there.
Feel your lungs expanding and contracting.
No resistance.
As you do,
Melt further and further into the floor.
Shift your focus now to your hands and fingers.
Allow them to be completely relaxed.
Now bring your awareness to your arms and shoulders.
Let go of any tension in these areas.
Command it to leave.
Move your attention now to your throat and your neck.
Feel them relaxing.
Allow the blood to go into the spaces in between your vertebrae,
Sending healing light energy there where it needs it.
Now focus on your face.
Relax your forehead,
Your eyes,
Your cheeks,
Your jaw,
All the muscles in your face.
Melt as if you are a puddle on the floor,
Sinking deeper and deeper into a full-bodied state of relaxation and peace.
Take a moment to acknowledge the stillness within you and the peace that comes from letting go.
As you remain in this state of deep relaxation,
Visualize a place where you feel safe and at peace.
It could be the beach,
A forest,
Or any place that resonates with you,
Maybe from your childhood.
Imagine yourself there,
Surrounded by the sights,
Sounds,
And sensations of this peaceful place.
Now ask yourself a question or contemplate a situation that you seek insight into.
It could be a personal issue,
A decision that you need to make that you've been avoiding,
Or simply a question about your life's direction.
As you hold this question in your mind,
Be open to any insights or answers that may arise.
Your inner wisdom knows the way.
Trust yourself.
Trust the stillness within.
That small voice loves you and only wants the best for you.
Take a few moments in this silence,
Allowing any insights to come to you,
Unforced and unfettered.
Come back into your body.
Gently release the question.
Let it go.
You don't need to answer it today if it didn't come.
Trust that the answer will come in its own time.
You can begin to wiggle your fingers and toes and to feel the ground beneath you,
Awakening your body back to life,
Back to the world.
You just traveled far within into the ether.
Now it's time to come back to the world of the living.
When you're ready,
Slowly open your eyes bringing your newfound insights and deep sense of relaxation with you.
Thank you for joining me in this yoga nidra meditation.
Thank you for doing the work and for traveling with me today.
Until next time,
Namaste.
