Hello and welcome to this guided meditation,
A morning meditation with a focus on the breath.
My name is Gabriella,
I am a yoga nidra meditation teacher and mindfulness expert and I'm delighted to share this practice with you today.
I encourage you to lay down for this practice if you can set yourself a comfortable position either on a mat with blankets or perhaps your bed while keeping the intention to remain completely awake and aware.
I'd like you to close down your eyes and bringing your attention inside of your body.
I'd like you to become aware of the sensations in your body as they are,
Nothing to control,
Nothing to change,
Simply to observe the sensations inside of your body.
What do you notice about the sensations in your body?
Do you feel tingles or vibrations or heat and cold?
Do you feel any pain?
Is there numbness there?
Nothing is right or wrong.
Simply become aware of what you feel in this moment.
I'd also like you to bring your attention to the parts of the body on the surface that you lie on.
Becoming aware of the parts of the body.
Perhaps there are parts with skin touching the surface that you lie.
Perhaps there are parts that don't touch the surface.
I'd like you to bring your attention now to the space that you are in with your eyes remaining closed,
Becoming aware of the room you are in,
Noticing the floor below you,
Four walls that surround you and the ceiling above you.
Now bringing your focus of attention to the space outside of the room,
Becoming aware of any sounds outside of the room.
And now bringing your attention outside of the building you're in,
Becoming aware of any sounds outside the building.
And then stretching your attention furthest into the distance,
Becoming aware of any sounds you can hear as far into the distance as possible.
I'd like you to bring your attention back to your body,
Becoming aware of your body again,
Becoming aware of your head,
Your face,
Your torso,
Your back,
Becoming aware of both arms,
Both legs and both feet.
I'd like you now to focus on your nose.
And we're going to do a sequence of alternate nostril breathing here.
Now you might be familiar with this practice from yoga,
But rather than using your fingers to close off each nostril,
You're simply going to focus on each nostril that you're breathing through.
So I'd like you to start with the left nostril as your focus,
Inhaling through the left nostril,
And then exhaling through the right nostril,
Inhaling through the right nostril,
And exhaling through the left nostril.
And then we're going to repeat this for a few minutes.
Inhaling for the count of four,
And exhaling for the count of eight.
Inhaling through the left nostril,
Exhaling through the right nostril,
Inhaling through the right nostril,
Exhaling through the left nostril,
And so on.
You can stop allfecture and stop back row with your hands.
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