Hello lovely people,
It's Nisha here from Joyful Living.
I hope you're well today.
So today's guided meditation,
The yoga nidra,
Is around a digital detox.
I'm sure like many of us,
We spend too much time on our screens,
Whether it be for work or on our phones,
On laptops,
Or even for so-called relaxing.
We can be using the screen.
So this is for those of us that need a bit of time away from looking at a screen.
Obviously you're going to be listening to me,
Probably through your phone,
But you won't be looking at the screen.
So I want you to get really comfortable and let's release that screen fatigue,
Calm the mind and restore clarity.
So before we begin,
Please ensure you are lying down comfortably in a quiet place.
Where you won't be disturbed for the next little while.
You may wish to place a cushion under your knee.
Perhaps a blanket or a sheet over your body.
And allow yourself to become completely comfortable.
To give yourself permission to step away from the constant demands of the digital world.
Every email,
Every notification.
Every meeting.
Every message.
Every screen.
For the next while,
None of it requires your attention.
You're allowing yourself to have a deep rest.
This is your opportunity.
To disconnect from technology and reconnect with yourself.
So take a slow,
Deep breath in.
And gently sigh it away.
Again,
Breathing in through the nose.
And slowly breathing out.
And allow your body to settle into the surface beneath you.
Feel the support beneath your head.
Your shoulders.
Your heels.
There is nowhere you need to be.
Nothing to achieve.
Nothing to fix.
Simply rest.
Take one more deep breath.
As you exhale.
Imagine placing all your technology.
Your phone,
Laptop.
And all your responsibilities.
Outside the room.
They will still be there later.
Right now,
This time.
Belongs to you.
In Yolk and Nitra.
We begin by planting a positive intention.
A Sun Cowper.
It's not something to fall.
But something that already exists quietly within you.
Perhaps it's something like my mind is clear and focused.
I choose balance.
I am present.
Whatever you choose.
Repeat it in your mind.
Three times.
And let it plant a seed into your life.
Now we begin moving awareness through the body.
There is nothing to do.
Simply notice each part.
As its name.
Starting on the right side.
Right hand thumb.
First finger.
Middle finger.
Ring finger.
Little finger.
Palm of the hand.
Of the hand.
Right.
Forearm.
Owlbone upper arm.
Shoulder.
Right side of the chest.
Thigh.
Knee.
Ankle.
Top of the foot sold to the feds.
Right big toe.
Second time.
The whole right side of your body is relaxed.
Now the left side.
Left hand thumb.
First finger.
Middle finger.
Ring finger.
Little finger.
Palm of the hand.
Back of the hand.
Breath.
Forearm.
Alba upper arm.
Shoulder.
Way.
Bye.
Me.
Car.
Ankle.
Hugh.
Soul.
Top of the foot.
Big time.
Second time.
Little tar.
Bring awareness to the back of the body.
Back of the head.
Shoulders.
Upper back.
Middle bar.
Lower back.
Power.
Bar flag.
Both heels.
Now the front of the body.
The forehead.
They are.
Is.
.
.
NARS.
Cheeks.
June.
Notice if you're holding tension here.
Allow the jaw to soften.
Tongue resting away from the top of the mouth.
Throat heart space.
Abdomen.
Pelvis.
The whole right leg.
The whole left leg.
Both arms together.
The whole box.
The whole front.
The entire body resting peacefully.
Bring awareness to your natural breath.
No need to change it.
Simply observe.
Notice the gentle rise of the abdomen.
And the soft fall.
Imagine each breath.
Is like a wave.
Washing through your entire nervous system.
With each inhalation.
Freshness.
With each exhalation.
Release.
Inhale freshness.
Exhale,
Release.
Just keep breathing in that fresh air.
And releasing.
And going in your own time.
Keep breathing in and out.
And imagine yourself.
Standing beside a peaceful forest path.
There are no phones here.
No email.
Now Allah.
Only birds singing.
Fresh air.
Gentle.
Sunlight.
Coming through the tree.
As you begin walking.
Feel each step becoming slower.
Lighter.
More peaceful.
Ahead of you is a beautiful wooden bench beside a clear lake.
You sit down.
The water is completely still.
Its calm surface reflects the sky like a mirror.
As you look into the light.
Imagine every thought connected to work appearing as tiny leaves floating on the surface.
An unfinished task.
A meeting.
An email,
A deadline.
You do not push them away.
You simply watch them drift gently across the water.
One by one.
They move farther into the distance.
Until the surface becomes calm once again.
Now imagine a gentle breeze flowing across the lake.
This breeze.
Carries away digital noise.
The endless scrolling.
The constant updates.
The pressure to always be available.
Imagine Now.
A warm golden light above your head.
This light represents your natural clarity.
It slowly pours through the crown of your head.
Relaxing your forehead.
Softening the muscles around your eyes.
Releasing eye strain from hours of looking at screens.
The light relaxes your temples,
Your jaw.
Your net.
It blows through your shoulders.
Melting away the weight you've been carrying.
It travels through your arms.
And your hand.
Releasing tension from typing.
Holding devices,
Working.
The light continues into your chest.
Your heart feels spacious.
Open unhurried.
Into your abdomen.
Where every breath becomes easier.
Into your hips,
Your legs.
Your feet.
Until your entire body is filled with quiet golden light.
Notice how spacious your mind now feels.
There is no urgency,
Only presence.
There is nothing missing in this moment.
You are not your inbox.
You are not your calendar.
Beneath all the activity.
There is calm awareness.
Simply rest.
Remember your Think Helper.
Your intention.
Repeat it in your mind three times.
Feeling that has already begun to grow within you.
Slowly become aware of your surroundings.
Wiggle your fingertips.
And your toes.
And take that feeling of calmness now.
Throughout the rest of your day.
Hari Om Tat Sat Hari Om Tat Sat Thank you for joining me.
If you like what you hear,
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Have a great day.
See you next time.
