Week 7 Of Guided Meditation & Yoga Nidra Live

Seventh 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

As we begin our yoga nidra practice this week,

Going ahead,

If you aren't already in Shavasana,

Bringing yourself down onto your mat,

Making yourself as comfortable as possible,

Maximizing the support of the earth,

Feeling her hug and cradle your head.

You can support your big brain with a pillow.

You may want a blanket.

Temperatures do tend to drop,

But if you're on the warm side,

Maybe you just want to be cool.

Sensing the earth under your back,

Your glutes,

Your heels,

Just getting as comfy as you can.

As we begin our practice of loving ourselves,

Taking the time to slow down and to be just as we are.

And then inviting in loving kindness along with whatever else is here.

Feeling fully.

And continuing to let yourself settle into your practice.

The practice of being.

.

.

Being open,

Kind and gentle.

Along with whatever else is here.

Bringing your attention to the top of your head,

To the space between the universe and where you begin.

Bringing your attention to the back of your head.

Feel the support underneath you of your pillow,

Your mat,

The surface that you're on.

Your skull,

Your scalp,

Your brain.

Bringing your attention to your forehead,

To your eyes,

Your ears,

Nose,

Your eyes,

Your mouth,

Your entire face,

Your neck.

Just breathing deeply,

Allowing yourself to be right here,

Right now.

You bring your attention to your breath and down into your lungs,

Feel your chest rise,

Feel your chest fall.

Notice your upper back,

Your heart,

Mid-back,

Belly,

Lower back,

Pelvis.

Your whole torso,

Your shoulders,

Your arms,

Your hands and your fingers.

Bringing your attention to your thumbs,

To your joints,

Your wrists,

Elbows,

Back to your shoulders,

Ribs,

Your spinal cord,

Glutes,

Legs,

Upper and lower,

Feet,

Your toes,

Your joints,

Ankles,

Knees.

Back up to your belly button,

Breathing fully,

Source of life.

Imagining in your belly button the sun shining,

Feeling the warmth spread like a smile.

Down through the bottom part of your body and up to the upper part of your body,

Feel this warmth spreading throughout,

Contentment and joy.

Maybe even a smile reaches your lips,

Send some happiness into your brain,

Feel love in your heart,

Kindness in your body,

Gentle spirit.

Open to being as you are.

Realizing yourself and all the parts that protect you.

What's unresolved?

What's at peace?

Allowing yourself to be with it all,

The pain and the joy,

The anxiousness and the relief.

Anger and contentedness,

Acceptance and struggle.

Allow yourself to be with sadness and joy.

Any other feelings that you're having in the opposite of those feelings?

Maybe exhaustion and rest.

Whatever's here,

Practicing being with both,

Unpleasant and pleasant simultaneously.

And releasing,

Letting go of any effort,

Just letting yourself be.

Taking them with you.

And then slowly beginning to wiggle your toes toes and feet rolling your ankles around really feeling into your feet and all the muscles and your toes and the bottoms of your feet your ankles your foot print taking your time to involve your fingers and your wrists just moving fingers and thumb hands and wrists beginning to loosen up feet and hands involving your arms and getting a nice stretch up you might want to remove your pillow and get a nice stretch heels in one direction,

Arms in the opposite elongating the spine here bring your feet up planted on the earth,

Knees up towards the ceiling get some pelvic tilts in pressing that lower back into the earth and then creating a little space in the lower back,

Back and forth pelvic tilts just getting some flexibility in the spine and the back loosening up bring the knees up,

Maybe hug them towards your stomach bring your arms and hug your legs maybe roll around,

You could lift your head,

Bring your forehead towards your knees and just roll around that lower back if this resonates,

Feel free to follow me so you don't have to think about anything else or if you've got a little rebel part in you that's like nah,

That's not doing it for me do your own thing,

Listen to your body stretch and move it in any way that makes sense to you you could bring your legs straight up,

Leading with the heels,

Getting an inversion pose in for a little extra support,

You could put your hands under your lower back hang out here a little longer than you might typically feel the heat maybe make a V with your legs,

Opening and closing moving the legs into baby pose,

So grabbing your big toes and just kind of rolling around infants know all about this,

Like ah,

The delight of finding our big toes and just rolling around,

A little bit of joy,

We sometimes take ourselves just a little too seriously,

So just loosening up here and then releasing,

You could bring your hips up and press that lower actually it's the upper back and the shoulders into the earth,

A little mini half bridge here feet are planted on the ground,

Hips are lifted,

Pressing into the shoulders,

Releasing tension your glutes are active here,

And then rolling down on your spine,

Slowly feeling each vertebra and then coming into windshield wipers,

Legs to one side,

Your whole spine will twist in and arms to the other and switching when you're ready,

You could do a couple of really long stretches here,

Or you could go back and forth,

Getting some movement in and then stretching back out,

You could come over onto one side,

Maybe even all the way onto the belly,

If that would feel good or you could hang out on your side and just make a little pillow,

Either way,

If you're on your belly,

Go ahead and make a little pillow and just rest your head over to one side if you're on your side,

Make a little pillow and just hang out there find your breath in whatever position you're in and just let yourself revel a little,

And giving yourself the time to relax and to be present our bodies love us for this,

So let yourself feel the love as you switch your head to the other side,

Or if you are on your side,

Bring yourself onto the other side so if you're on your belly,

You just switch your head,

Rest in the opposite position,

If you're on your side,

Maybe you turn onto the opposite side and just hang out and be be with your breath,

Fully present and if your mind starts to wander into the past process,

Into the future to plan,

Just let yourself smile and nod yep,

That's what we do as human beings,

We're on a roll with all our doing,

Bring yourself back to your breath and maybe begin to bring yourself up onto all fours for cat cow,

Just rounding out the back and bringing the belly down,

The head comes up towards the sky,

The tailbone does the same,

Just creating some flexibility in our central nervous system as we go back and forth between rounding out the back,

And then bring the belly down to the earth,

And head and tail go back if you want to work a little on core,

Feeling your belly,

You can lean on your left hand and your right knee and bring that left leg straight out behind you and your right arm straight out in front of you,

So that you're balancing on the left hand and your right knee and leg and foot,

And your right arm is straight parallel with the earth,

Belly is active,

Pressing in towards the belly button here and that left leg is straight out parallel behind you,

Toes are pointed,

Just getting a nice long stretch in here,

Feel the warmth,

And the balance,

Help yourself out with your belly,

Pressing in towards the belly button and then switching,

Right arm comes down,

Left knee switching out so that left arm is straight out parallel now and the right leg is stretched out behind you belly is active here,

Helping you balance,

Try to relax your shoulders and your neck,

Feel the warmth and then bring your hands and knees and just take a moment to stretch in any way that might make sense to you,

You could do a down dog,

Bringing yourself up into a V position with your feet flat and hands flat or you could do child's pose,

Opening your knees on the mat and bringing your head down,

Just taking a moment to feel into your body and whatever would feel supportive as you breathe fully and then eventually bringing yourself back to seated,

Cross legged or if you have a pillow or a bench,

Feel free to grab that or get your back jack,

Just bring yourself to seated beginning to open your eyes,

Taking in the light and the colors around you just take a moment to check in with yourself and thank yourself for practicing this evening,

For prioritizing your wellness in this way,

Allowing yourself to be mindful,

To be present,

To be a human being and not just a human doing imagine that,

And then just take a moment to look around,

See who else is there