Hello and welcome.
My name is Lorena and I'll be guiding you through this Yoga Nidra meditation,
A journey into deep rest,
Relaxation and inner peace.
There is nothing you need to do right now.
Simply allow yourself to listen,
To breathe and to let go.
Let's begin.
Find a comfortable position lying down,
Allowing your body to completely surrender into the surface beneath you.
Arms relaxed by your sides,
Palms facing up,
Feet falling naturally outwards.
Gently close your eyes.
Take a deep,
Nourishing breath in and exhale slowly.
Let the day go,
Let this moment be just for you.
Now we begin a journey of relaxation through your body.
Bring your awareness to your right hand,
Feel each finger,
Your thumb,
Notice the warmth or coolness of your palm,
The back of your hand and your wrist.
Feel your right forearm,
Elbow,
Upper arm and shoulder.
Let the entire right arm become heavy and relaxed.
Now move your awareness to your left hand,
Feel your thumb,
Index,
Your middle finger,
Notice the sensations in your palm,
The back of your hand and your wrist.
Move up to your left forearm,
Elbow,
Allow both arms to rest heavily.
Now bring your focus to your right foot,
Feel the big toe,
The second toe,
The third toe,
The fourth toe and the little toe.
Notice any tingling,
Warmth or coolness.
Sense the sole of your foot,
The top of the foot and the heel.
Move your awareness to your ankle,
Your right calf and your knee.
Feel the right leg heavy and connected to the surface beneath you.
Now move to your left foot,
Feel the big toe,
The second toe,
The third toe,
The fourth toe and the little toe.
Notice any sensations in each toe individually.
Feel the sole of your foot,
The top of the foot and the heel.
Now move your attention to your ankle,
Left calf,
Feel the left leg resting into the surface beneath you.
Now feel your pelvis,
Your hips resting evenly.
Notice your lower back and abdomen,
Become aware of your chest,
Gently rising and falling with your breath.
Feel your spine from the base up through each vertebra,
All the way to the base of your neck.
Relax your shoulders,
Letting them soften completely.
Your throat,
Release any tension in your jaw.
Now soften your mouth,
Your cheeks,
Your eyes,
Eyebrows,
Let your forehead smooth and Feel your head resting heavily,
Your entire body is now still,
Quiet,
At ease.
Now bring your attention to your breath,
There is no need to change it.
Simply notice it,
The natural inhale and the natural exhale.
Feel this light rise of your chest and belly as you breathe in and a gentle fall as you breathe out.
Notice how each breath moves through you like a soft wave.
Inhale.
If your mind wanders,
Simply notice it and return to your breath.
Feel the full weight of your body resting on the surface beneath you,
Heavy,
Still,
You are supported.
Feel your fingers and toes again,
Still and relaxed.
Feel your arms and legs,
Your back,
Your chest,
Your head,
Completely at peace.
Rest in this stillness,
Rest in the quiet presence of your body,
This is your moment.
If you are ready,
Begin to slowly bring awareness back to the room around you.
Notice the sensation of the air on your skin,
Begin to deepen your breathing,
Inviting small movements into your fingers and toes,
Maybe gently rotating your wrists or ankles,
Maybe stretching your arms overhead if that feels good.
Take your time and as you slowly open your eyes and return to your day,
Remember this,
One breath at a time.
Thank you for practicing with me today.
