Hi,
My name is Timona and today I'm going to guide you through this Nidra meditation for deep relaxation.
This meditation is designed to help you increase the production of endorphins,
The hormones of happiness,
And to bring peace and sense of well-being to your body and mind.
Let's begin.
In a quiet environment,
Lay down in Shavasana with your feet slightly apart and your arms a few inches away from your body,
With the palms facing up.
Slowly,
Close your eyes,
Find a comfortable position and feel your body relaxing and sinking into the ground.
Let go of any tension you might be holding.
And now,
Just follow the sound of my voice.
Take a deep breath in through your nose and very slowly exhale through your nose.
Again,
Inhale and exhale.
Repeat three more times on your own now.
Now bring your awareness to all the sounds surrounding you.
And now,
Notice the sounds inside of you.
Focus on all the sensations you are feeling,
The temperature of your body,
Any smells.
Notice your heart beatings,
Blood flowing through your veins.
Become aware of your body laying down.
Become aware of your physical body.
Feel your breath,
Your belly rising slowly when breathing in and the air leaving your body when breathing out.
Notice how your breathing is becoming deeper and slower.
Notice your heartbeat slowing down.
Keep breathing deeply.
Remember to breathe in very slowly and exhale even slower.
Now bring your focus on your feet.
Soften every muscle in your feet.
Let go of any tension in this area.
Bring your awareness to your legs.
Relax your legs.
Soften every muscle in your calves,
Your knees,
Your thighs.
Feel the deep relaxation rising to your hips.
Relax and soften your hips.
Focus on your back.
Release any tension and bring awareness to your back.
Soften and relax your pelvic area.
Relax your belly muscles completely.
Relax and soften your chest.
Keep breathing slowly and deeply.
Now bring your awareness to your shoulders.
Soften the shoulder muscles.
Release and let go of any tension in this area.
Relax and soften the neck and the back of your neck.
Focus on your hands.
Feel your fingers.
Release any stress and tension from your hands.
Feel the relaxation rising into your arms,
Relaxing every muscle in your arms.
Bring your awareness to your face.
Soften your eyes.
Relax your cheeks,
Your lips and jaw.
Feel your head relaxed.
Soften the muscles in your head and in your forehead.
Let your entire body sink into deep relaxation.
Focus on the deepest part of your heart and feel what is it that you really desire right now.
Say silently to yourself a positive affirmation or sankalpa and become all one with your intention.
Say your affirmation three times as it is already happening.
Sankalpa in Sanskrit means to become one with your heart's desire.
For example,
You could say something like I am happy,
Healthy and at peace.
Take a deep breath in and out and repeat your intention three times.
Now blend your entire being with your intention.
Feel it.
Become all one with your desire.
Now focus on your breath.
Feel the air entering through your nose and filling up your belly and your chest and slowly leaving when breathing out.
Feel the vital energy or prana entering your body.
Every inhale and feel relaxed at every exhale.
Every inhale feel a wave of deep relaxation in your entire body.
At every exhale let go of any fears,
Inhale positive energy and exhale all the negative energy.
And now bring your awareness to your body.
Become aware of your toes,
Feet,
Legs,
Hips,
Back,
Belly,
Chest,
Arms,
Hands and head.
Very slowly start moving your fingertips,
Your feet very slowly and only when you feel like ready open your eyes or you can choose to fall into a deep long relaxing sleep.
This Tidra meditation is now complete and I hope you enjoyed it and you are feeling happy,
Relaxed and at peace.
Namaste
