Week 14 Of Guided Meditation & Yoga Nidra Live

14th week of a 21-Week Abundance Challenge with a unique weekly theme. A guided meditation with Regina to help take some time out of your day to encourage you to be mindful and realize the abundance surrounding you in your everyday life.

Transcript

In Shavasana,

With this earth hug holding and supporting you,

Allowing yourself to resource,

To connect with your breath,

To release.

And as we allow this magic of abundance and possibilities and loving kindness into our practice.

It's also important to acknowledge all of those feelings and thoughts and physical sensations that may also be present in our practice and in our lives that feel like the opposite of synchronicity of abundance.

Those ones also deserve a place.

They're here anyway,

More often than not.

So when they are,

Rather than turn away from them,

To hide or run away or be in conflict with parts of ourselves that feel worried or scared or angry or sad.

During our practice,

We want to open toward them.

And we may not even want to,

But if we are able to,

If we allow ourselves to also be with our anxiety,

Our concerns,

Our pain,

These parts of ourselves feel recognized.

And as we understand them,

Or even just hold space for them,

If we don't understand them without shaming or blaming,

Without hate or ugliness towards these also very human and important parts of ourselves,

Then they can relax into their best intention for us.

See if you can take a few moments to just check in and see if there's any areas in your body that are holding tension and allow your breath to meet these areas with openness as we acknowledge any ways that our fears and pain,

Our concerns and worries,

Our frustration and sadness might show up.

Just gently acknowledging that along with loving kindness and magic,

We suffer.

And it's okay to open to this suffering simultaneously acknowledging the magic and meeting whatever is here that's hard with gentleness,

Validating what we can and bringing curiosity to what we don't understand,

Open without an agenda,

Just allow yourself to be interested in all that's here as we continue to relax and feel the support and safety of this chaotic,

Spinning world that we're all in together.

Let yourself breathe and relax into the holding that's being provided to us.

Bring your attention into your mouth,

Taste,

Your ears,

Sound,

Your nose,

Smell,

Eyes,

Sight from the crown of your head,

The space between the crown of your head and the rest of the universe and all the way down through your face,

Your skin,

All the different sensations as you head down through your neck and shoulders where you feel cool,

On down through your arms and hands,

Your torso where you feel warm,

Down through your pelvis where you feel weight,

Lightness,

Down through your legs where you can feel whatever's touching your skin,

All the way down into your feet,

Your toes,

Your heels,

Skin,

Sensations and the tips of your toes all the way back up through your body,

Just letting yourself relax now,

Being open to the reality that we all experience together,

That we suffer,

That we love,

We experience joy and relief,

We experience restriction and confusion,

Letting ourselves be open to our full range of experiences,

Reassurance that it's okay to be human,

To be as we are,

Chaotic and simple,

Complicated and sweet,

We are literally a mix of all at the same time,

So just letting yourself be for a few moments as you breathe,

Open with reassurance and acceptance that we're fine just as we are,

A hot mess or totally feeling zen and some combination typically off and on throughout our days and evenings,

Just allowing yourself to be,

To be in love with yourself and acknowledging all those parts that you don't like or that don't like you and allow yourself to be with both love and difficulty at the same time,

Let your face often,

Your body relax,

Let your heart soften,

Your mind relax and allow your spirit to soar,

Allow your consciousness to expand,

Let yourself feel connected with universal energy,

Knowing that when we practice being in this way,

We are raising the vibe,

The good vibe,

We're taking a contribution to peace just by being as we are consciously,

Letting go the struggle of figuring things out,

Just letting yourself hang out in a knowing that yep,

We feel pain and we feel pleasure and it's okay to be with both breathing fully and allowing your attention to come to your belly button and imagining sunshine spreading out like a smile down through the pelvis and up through the torso,

A big smile all the way down through the legs and arms,

Up through the neck and head,

One big smile,

Maybe even lands on your lips and just letting yourself feel some contentment,

Some joy,

For taking care of yourself in this way that has this beautiful ripple effect that cares for others and that caring goes on out there to the earth and the animals and all the elements,

On out into the universe,

Allowing yourself to be this body smile and acknowledge when we practice how good it is for us and others and just hang out in this goodness,

This care,

Let yourself be sweet,

Be rested,

Acknowledging how precious you are,

How precious we all are.

Allow yourself to feel the benefit of putting water back into your well because we draw on that well all day and sometimes throughout the night,

Day after day,

Week after week,

Month after month,

Year after year,

A lifetime of drawing water from the well and so it's super important to find ways to put water back in that well.

So allowing your practice to be that water coming into your well,

This infinite reservoir that is our self-energy when we allow ourselves to be compassionate towards ourselves and others to life as it's unfolding right now in these unprecedented times.

Allow yourself to be encouraged,

To be encouraged,

To be connected and to have clarity of the importance of caring in this way in all the ways that we can be gentle and kind,

Strong and vulnerable.

Allow yourself to connect to your confidence and your confidence when fear and pain are present.

Allow yourself to turn toward all those parts that also need our attending.

Let yourself be gentle,

Present.

Eyes,

Recent,

Acknowledging that we are our unique cells and we are connected.

Inspired to be well and to be with one another.

Alone and in company with our system and with each other and with our world.

Finding your breath and beginning to wiggle your toes and your fingers.

Toes and fingers.

Feeling the vitality of your limbs as you begin to stretch your heels in one direction.

Rolling your feet around,

Wiggling your toes.

Fingers moving,

Wrists and hands.

Bringing your hands up over your head and if you've had your head on a pillow you can remove that if you want to get a nice stretch in.

We're going to elongate the spine here.

Create some openness and spaciousness in our backs,

In our necks,

In our brains,

In our hearts,

In our spirits.

Let yourself stretch on out,

Arms and legs stretching out here.

Then you can bring those feet flat onto the earth.

Press that lower back into the ground.

Feel that grounding as you get a pelvic tilt in and then allow some space underneath the lower back and just going back and forth here.

So you're getting a little mini massage right at the base of your spine and your pelvic area,

The core.

And then you could lift up your legs and press into your upper back.

Half bridge here,

So just pressing into the backside of the heart.

Breathing fully.

And then slowly bring yourself down one vertebra at a time.

So we're creating flexibility in the spine because when we practice meditation and yoga nidra,

We literally are practicing flexibility,

Letting your legs go over to one side and arms in the opposite direction.

We'll get a spinal twist in here.

These times call for flexibility physically,

Emotionally,

Mentally.

Bringing your legs to the other side and arms opposite.

Let your spirit guide you and be flexible as you connect with your body in this way.

Bringing your feet up and hugging your knees,

Rolling around on the back.

Knees are being pressed into the belly,

Getting a nice internal organ massage here.

Rolling around on the lower back.

You can bring your feet straight up in inversion pose,

Lead with your heels.

Roll the feet around.

I'm going to hang out here a little longer than you might typically,

So if you want to put your hands under your lower back,

Kind of supporting the lower back,

You can hang out as you feel some energy,

Some warmth.

You can follow along with what I'm suggesting or if your body's like,

Oh,

I need to do this instead,

Feel free to do this instead,

This or that.

This is really just a way for you to begin to bring yourself out of the deeper meditation and into your body and beginning to wake up a little.

You can make a V with your legs here in the air,

Just bring them all the way out.

Feel that thigh stretch.

Back together and bringing the feet down.

Just take a moment here,

Breathing,

Being,

Letting the benefits of the practice be felt fully.

You can roll over onto one side and all the way over onto your belly.

Make a little pillow with your arms and just rest here,

Head to one side,

Letting the front side of the body feel the hug of the earth,

Feel the groundedness that she provides.

The stability in the middle of chaos.

That earth is spinning and we are not flying off,

Right?

So we're all right.

No matter what's happening in our lives,

If it's hard or if it's good,

Just remembering we're going to be all right.

Turning your head to the other side and resting here.

It's important to resource ourselves and each other to be connected,

Especially if things are difficult,

To really allow yourself to reach out to loved ones and professionals that can provide extra resource and support to practices like this,

To meditation,

All the different ways that we can feel connected to ourselves and all our parts and to each other.

And then go ahead and bring yourself up onto all fours.

We can get some cat cow in.

So this is just knees underneath you,

Hands underneath you,

Rounding out the back,

Up towards the ceiling,

And then bring the belly down towards your mat and the tail and the head go up towards the sky.

And just a few rounding outs like this.

And feel free to make this movement big.

You can move around with it.

You can sit back down towards your heels.

You can bring it all the way forward.

You can even come into plank by lifting onto your arms and onto your toes and parallel to the earth here,

Feeling that strength in your arms.

Belly is active here.

The whole core feels warmth when we exert energy this way.

You can bring it up into down dog,

Which is just a triangle.

Bring your feet down to the earth.

Maybe bring those heels down towards the earth.

They might touch.

Just head in that direction and pressing into your arms,

Making a triangle.

So your rear is going up towards the sky.

Head is hanging down,

Relaxing the neck.

And then back into plank,

Parallel to the earth or any variation of this that makes sense to you.

Then you can bring your legs out towards the edges of your mat and come into child's pose.

So that's where you just sort of squat down,

Legs open towards the edges of your mat.

Bring your arms forward and your head can rest on your mat.

Kids and cats and dogs and naturals at this one.

Taking a nice deep breath and thanking yourself for showing up for yourself in this way.

Just taking a couple more moments here.

Letting yourself be.

And then slowly bringing yourself back to a seated position.

If you have a pillow or blanket or stool,

You can bring yourself back to seated or maybe you're just cross-legged or you're seated in a chair.

Just bringing yourself back.

Slowly.

And taking a moment to really resource on that in-breath,

Coming full circle to how we began.

Just letting yourself arrive completely into your practice,

Into your life.

Resourcing on that in-breath,

Rising with the crown of the head.

Getting a few shoulder rolls in there.

Releasing and letting go of anything that feels excessive,

Anything you no longer need.

Drop your head down,

Bring your head to your heart in gratitude.

As you get some neck rolls in,

Making a commitment to really take care of your body,

To nurture it,

To thank it for all that it does for us.

Neck rolls in both directions,

Releasing tension that builds up in the muscles and the bones and the central nervous system.

Clasping your hands together,

Reaching up right out of the sit bones.

Elongating the spine,

Stretching to one side and stretching to the other side.

Then coming back,

Getting at those shoulder blades.

You can bring your arms out to the sides and then back.

And then coming around and bringing your hands to your heart.

Prayer pose,

Palms flat on the heart.

Feeling your center,

Grounded,

Spacious,

Open.

Acknowledging the full range of feelings that we have as human beings,

These wild minds of ours,

These incredible bodies,

Our amazing spirits.

Allowing yourself to go forward in grace,

Meeting whatever happens with acknowledgement and validation where you can.

An invitation for your parts to relax into their best intention for you so you can really show up and respond to whatever's occurring.

Connected,

Open with loving kindness.