Meditation Journey | A Nourishing Guided Practice | 35 Minutes

I invite you to join me on a 35-minute meditation journey. Nourish. Restore. Relax. Listen to the soothing sounds of the ocean while creating space for the mind to open and for the body to float away while resting deeply. May you live with peace, joy, and gratitude always. Namaste.

Transcript

Hello and welcome.

My name is Sarah Malone and I will be guiding you through a 35 minute meditation journey.

I hope you find it deeply relaxing for both your body and mind.

Please find yourself in a comfortable lying down position.

You will want to feel completely supported so that your body and mind can relax completely for the duration of the practice.

You may wish to use a pillow behind your head and I also recommend using a blanket so that you can stay warm as your body temperature will drop as you become more and more relaxed.

You may even like to cover your eyes with an eye pillow or a scarf to block out any of the distracting light that might be in the room.

Before we begin our practice we set a sankalpa or a resolve.

Creating a sankalpa is an exercise used to shape your mind in the way that you want it to be,

Planting a seed in the fertile soil of your mind to bring about transformation and healing.

Your sankalpa should be a short positive statement in present tense.

For example,

I am whole or I am enough.

A statement that reflects your deepest values.

If you have used one before you may wish to use it again.

It is said that repetition is powerful.

Take a moment now to create or settle with your sankalpa.

I invite you now to state your sankalpa clearly to yourself with feeling and full awareness three times.

If you haven't already begin to close down your eyes.

Settle into comfort.

Let your body sink into the surface below you.

Make any final movements that you need in order to allow yourself to settle deeper into your support.

Take comfort in knowing that at this point in time there is nowhere to go,

Nothing to do but to simply be.

Everything is okay.

You have set aside this time and given yourself permission to simply feel your body and listen to my words.

Come into stillness now for deep rest and deep nourishment.

Please do not worry if you drift away at any point in time during this meditation journey.

It is natural to flow in and out of consciousness.

Know that the deepest part of you is always listening.

Bring your attention to the space around you.

Listening to the furthest sound outside the room.

Listening to the closest sounds inside the room.

Allow yourself a moment to become aware of anything else that you can sense,

Any smells,

Anything you can see inside your closed eyelids,

Sensations of the temperature of the air touching your skin,

The sensation of your body sinking down into the surface that supports you and holds you in this space.

Allow your attention to move inward for a moment.

Discover a safe place within,

A place where you feel secure and love.

This may be a feeling within your body or a visualisation of an actual place.

Know that you may return your attention to this place at any time you need.

Notice your body melting into a state of rest,

Slowly dripping like thick liquid honey.

Come aware of your physical presence in this moment.

Allow your bones to become heavy,

Sinking into the support.

Allow your awareness to follow the sound of my voice as you travel through your body on a journey of sensation.

Feel each body part as it is mentioned,

While you remain still and you relax deeper.

Welcome all sensations that you experience just as they are.

Begin by noticing where your head meets the support below you.

Allow your head to feel heavy and held,

Resting fully.

Allow your face to relax,

Letting go of any facial expressions,

Softening anywhere you can.

Now in your mind,

Let your awareness visit each of the areas of the body as you hear them.

Giving awareness to your face,

Sensing your mouth,

Feeling your mouth,

Feeling the sensations inside of your mouth.

Notice your jaw,

Lips,

Your upper lip and the lower lip,

Gently touch.

Notice the inside of your mouth,

Your teeth,

Gums and tongue,

Feel the inside of your cheeks,

Your throat,

Feel your entire face as a whole,

Inviting yourself to relax deeper and deeper.

In your mind,

Find your right hand,

No need to move,

Simply sense where it is.

Notice your entire right hand,

Your thumb,

Your first finger,

Second finger,

Third finger,

Little finger,

Sense your right palm,

The back of your hand,

Your wrist,

Lower arm,

The crease inside your elbow,

Your upper arm,

Sense your right shoulder,

Bringing your attention down to your right hip,

Thigh,

Knee,

Shin,

Ankle,

Sense the top of your right foot,

Your big toe,

Second toe,

Third toe,

Fourth toe and little toe.

Notice the sole of your right foot,

The weight in your heel,

Sense your entire right foot,

Your left foot,

In your mind,

Find your left hand,

No need to move,

Simply sense where it is.

Notice your entire left hand,

Your thumb,

Your first finger,

Second finger,

Third finger,

Little finger,

Sense your left palm,

The back of your hand,

Your wrist,

Lower arm,

The crease inside your elbow,

Your upper arm,

Sense your left shoulder,

Bringing your attention down to your left hip,

Thigh,

Knee,

Shin,

Ankle,

Sense the top of your left foot,

Your big toe,

Second toe,

Third toe,

Fourth toe,

Little toe.

Notice the sole of your left foot,

The weight in your heel,

Sensing your entire left foot,

Your left hand,

Sense your abdomen now,

Relaxing your belly,

Relaxing your lower back,

Notice any tension zooming away,

Bring your awareness to your neck and throat as you soften here,

Sense your jaw,

Letting your teeth part and soften in the areas,

The corners of your mouth,

Sense your tongue relaxing inside of your mouth,

Notice your right eye,

Eyelid and eye socket soften completely,

Notice your left eye,

Your eyelid,

Your eye socket soften completely,

Notice both eyes together,

Noticing a softening between your brows,

Notice your right ear,

Inner folds and curves,

Sensing your earlobe hanging weightlessly,

Notice your left ear,

Inner folds and curves,

Sensing the earlobe hanging weightlessly,

Notice both ears together,

Sense your entire head and face softening and relaxing completely,

Invite any remaining holding of tension in the body to let go and melt away.

Bring your awareness to your breath,

Sense your natural breath as it flows through you,

Feeling the in breath and the out breath,

Notice your breathing as it comes and goes like the ebbs and flows of the ocean,

Observing your breath closely without manipulation or judgement,

Simply experience your breath,

Sense it,

Feel it,

Follow it,

Feel your breath fully,

Sense the sound of your breath like the rolling push and pull of the ocean,

Allow this to be the object of your attention to relax your mind and your body forever,

The soft subtle sound is the breath of life,

When your mind wanders during practice,

Bring your attention back to the feeling of your breath,

Feel your breath entering the body through the nostrils,

Follow the flow of your breath as it moves into the chest and abdomen and follow the flow as your breath moves back out through your nostrils,

Feel each breath as energy moving through you,

Inhale with a sense of expansion,

Exhale with a sense of letting go any tension,

As you let go with every exhale,

You make room to focus clearly on what is important to you,

You may notice with the tension of your breath,

It has slowed down,

Relaxing you,

Nourishing you,

Like your breath slowing down,

Your mind too can slow down with each breath,

You may sense more space between your breaths as well as more space between your thoughts,

As you inhale and exhale,

You may imagine a wave washing upward and downward throughout your body,

Carrying away any tensions,

Bringing a sense of calm to every cell in your body,

Bring your awareness to the physical sensation of your body,

Observe what is there for you with acceptance,

Give permission to your experience,

Ask yourself is there a sense of lightness,

A sense of floating weightlessly in water,

Is there a sense of heaviness in other areas of your body,

Sensation of sinking and melting into the earth beneath you,

Can you sense these opposite sensations at the same time,

The co-existence of lightness and heaviness,

Scan through your body to notice areas where you feel comfort,

A sense of being held and content,

Are there any areas that may feel discomfort,

Tension or agitation,

Moving your observations between these two sensations in the areas of your body,

Sensing the co-existence of comfort and discomfort at the same time,

Continue this relaxed inward awareness,

Observe any thoughts that may arise,

Witness them,

Witness these thoughts as if you are witnessing a flowing ocean of thoughts,

Watch these thoughts as they surface,

Flow by and disappear out to sea,

Visualise each cycle of breath naturally rising from inside us before it is effortlessly released,

Just like our thoughts rising and releasing,

Follow this motion and allow it to bring comfort,

Observe and let go of your thoughts as they drift out to sea,

You may find it helpful to name these thoughts as they arise,

Naming them as a way to acknowledge your awareness of thought,

After they have been named,

Witness them as a drop of water in the ocean of thoughts,

Moving along with all the other thoughts,

Rising and falling and flowing away,

Like your breath rising and falling,

Your thoughts also will rise,

Fall and flow away,

No matter how many thoughts come up,

Allow them to flow and drift away,

If you find yourself following a thought,

Reacting to a thought,

Bring your attention back to the sensations of your breath,

If we resist the current of the flowing ocean of thoughts,

It will continue to rush against us,

Pushing in opposition,

Perhaps giving us a feeling of being stuck,

If we accept it and we float effortlessly along with the current,

With awareness of our thoughts,

We create space to let go of the hold that they may have on us,

Continue noticing your thoughts as they arise and allow them to fall away.

You may even notice your thoughts coming with more space between them,

When you practice allowing them to rise and fall with a cycle of breath,

If you get swept up with a thought,

Bring your awareness back to the breath,

Allow yourself to sink further into stillness,

Allow yourself to sink further into stillness,

Letting go of your thoughts and allow your scanning awareness to float away,

Be present with your truest self,

Letting all the layers of yourself dissolve,

Let what seems like boundaries to become blurred and dissolve,

Sense a place inside of you that is a place of your inner wisdom,

Your intuition,

Your truest self,

Here inside you is where your present awareness and insights reside,

When you pause and simply be,

Your mind stops and you open into expansiveness,

You open into spaciousness,

Take a moment now to allow yourself to open up and be receptive to whatever you find here,

Open to any messages that may arise during a space of introspective exploration.

I find Catch me Still growth here,

In this space of learning,

Deep below you here and Bring your attention back to mind.

And back to your sankalpa,

Your resolve.

Without moving or opening your eyes,

Repeat your sankalpa back to yourself several times.

Feel it in your heart,

Planting the seed to grow as you begin to transition out of this meditation journey.

Begin to move your awareness outwards again,

Becoming aware of your breath.

Follow your breath,

Gradually awakening more and more with each breath.

Become aware of your heart,

Drawing your breath into this space,

Filling it up with the breath of life.

Let the energy of your heart move outwards and awaken you as you become more and more aware of the room around you.

Perhaps you're noticing nearby sounds,

Smells,

Temperature of the air against your skin,

The sensation of your mind and body,

Nourished,

Restored,

Relaxed.

In your own time now,

Begin to move and stretch your body in a way that feels good to you.

Clearly waking up your mind,

Moving your body,

When you are ready,

Gently open your eyes.

May you live with peace,

Joy and gratitude always.

Namaste.

Reviews

So beautiful-thank you 🙏

Sarah, thank you so much for your wonderful Nidra meditation. It is very soothing and helped me drift right to sleep. With much gratitude and appreciation.