Quick Reset Breath & Body Scan

This is a short yoga nidra practice designed for use on-the-go or at work. This is an 11-minute practice with guided yogic breathing and body scan for a quick reset. The techniques used are for stress reduction, anti-anxiety, and also enhance focus and the ability to retain information.

Transcript

Welcome to the I Am Method of Yoga Nidra.

Allow your eyes to soften or close.

Begin to draw your attention inward.

Take a deep breath in through your nose and exhale slowly through your mouth.

Again inhale,

Exhale and let go.

Allow your whole being to soften and release.

Become aware of your inhalations and exhalations.

Without any struggle or effort,

Allow your inhalations to be a little more full.

Your exhalations a little more complete.

Allow attention to rest on the experience of steady,

Unbroken breath.

Now draw the breath into your lower belly and fill the lungs from bottom to top as if filling a glass of water.

As you breathe out,

Empty your lungs from top to bottom.

Inhale bottom to top,

Exhale top to bottom.

Stay present to the wave-like motion of your abdomen and chest as you breathe.

Allow a sense of well-being to wash over you with each progressive breath.

Let this feeling expand to include every part of your body.

As you exhale letting go of any tension,

Any stress.

And as you inhale receiving new energy in,

A sense of being recharged.

Let go.

Continue with seven more deep breaths.

And now rest in silent spaciousness.

Follow my guidance now as we move awareness through different parts of the body.

Let your attention rest on each body part.

All ten toes,

Both ankles,

Both knees,

Pelvis,

Abdomen,

Chest,

Arms.

Throat.

Face.

Back of the head.

Shoulder blades.

Spine.

Buttocks.

Calves.

Heels.

Soles of the feet.

Sense the whole body from the top of the head to the tips of the toes.

Whole body.

Whole body.

In awareness.

Surround your body with unconditional love and acceptance.

Knowing that all that is needed is to be present with what is.

Notice how relaxed the body is.

How soft the breath is.

How silent the mind is.

How quiet the heartbeat is.

Be still and be grateful.

Know that this peace is always available.

When you feel the impulse,

You can begin to open your eyes.

The practice is now complete.

Reviews

Just what the mind/body needed to capture hold and reground the stray voltage ty!

Thank you for bringing peace into my hectic morning