Stress Less At Your Desk
Here’s why you need to meditate at work. The GO GO GO mentality of workplaces are often detrimental to the workers mental health. This leads to burn out, depression, stress leave and increased absenteeism due to illness. Many leading corporations, such as Google, are recognizing that they need to take care of their worker's health in order to thrive in this ever-changing world. Mindfulness and meditation rooms are popping up, CEO’s are being encouraged to take mindful vacations and meditation teachers are being brought into workplaces to help encourage good mental health.
Transcript
Getting ready to start your yoga nidra by lying down on your back and making sure that you are very,
Very comfortable.
Feeling even on the left and the right sides of your body.
Making sure that you don't have anything tight around your waist or your chest.
Making sure that any other devices are turned off.
Making sure that you are warm enough.
We're going to be resting in yoga nidra for some time so it really is important that you make yourself as comfortable as can be.
Perhaps placing a cushion underneath your knees.
Maybe a pillow underneath your head.
And again,
Making any adjustments so that you will not have to move during your yoga nidra practice.
Allowing your hands to be rested with the palms facing upwards.
This allows for the chest to be nice and wide and open so the breath can come out easily and smoothly.
And if you haven't already,
Closing your eyes.
Taking some nice deep breaths in and out.
And as you breathe out,
Feeling calm.
And then,
As you breathe out,
Feeling the breath out.
Taking some nice deep breaths in and out.
And as you breathe out,
Feeling calm.
Feeling any cares or worries of your day flowing out of you.
In the following practice of yoga nidra,
We're going to develop a feeling of relaxation throughout your whole body.
It's not necessary to move at all.
Just simply developing the feeling of relaxation.
The deep calm and peace that you can get from a yoga nidra practice.
You may come in and out of consciousness and this is perfectly normal in a yoga nidra practice.
You can feel the energy of your body and your body is just like you.
If you find yourself coming back into full consciousness,
Just allow yourself to follow my voice again.
You do not need to analyze any of the instructions.
Just attention on my voice and feeling of relaxation.
You don't need to try and relax.
You don't need to be anywhere else.
You don't need to do anything.
Just be.
If thoughts arrive,
Don't worry about it.
Just continue on with the practice,
Allowing yourself to be calm and steady.
And bring that feeling of inner relaxation to your whole body.
Developing that awareness of your body from the crown of your head to the tips of your toes.
And saying to yourself in your mind,
I am not going to let you go.
Developing that awareness of your body from the crown of your head to the tips of your toes.
And saying to yourself in your mind,
I am aware.
I am going to practice yoga nidra.
I am going to practice yoga nidra.
I am aware.
I am going to practice yoga nidra.
The practice of yoga nidra begins now.
Taking some time to make your sankalpa,
Your intention,
It's a simple,
Short,
Positive statement in the present moment.
Allowing yourself to repeat this sankalpa three times in your mind.
We're now going to begin the rotation of consciousness.
I'm going to name the names of different parts of your body.
You may like to repeat them in your mind.
You may like to just listen.
Bringing your attention to the right hand,
Right hand thumb,
Right hand thumb,
Left hand thumb,
Left hand thumb,
Left hand thumb,
Right hand thumb,
Right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Right waist,
Right hip,
Right thigh,
Kneecap,
Calf,
Ankle,
Heel,
The sole of the right foot,
Top of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Becoming aware of the left hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
The left waist,
The left hip,
Left thigh,
Kneecap,
Calf,
Ankle,
Heel,
The sole of the left foot,
The top of the left foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Now going to your back,
Becoming aware of your right shoulder blade,
The left shoulder blade,
The right side of your bottom,
The left side of your bottom,
The spine,
The whole back together.
Now bringing your awareness to the top of your head,
The crown of your head,
Forehead,
Right eyebrow,
Left eyebrow,
The space between the eyebrows,
The right eyelid,
The left eyelid,
The right eye,
Left eye,
Right ear,
Left ear,
Right cheek,
Left cheek,
The nose,
The tip of the nose,
Upper lip,
Lower lip,
The place where the lips touch,
Chin,
Throat,
The right chest,
The left chest,
The middle of the chest,
The navel,
The abdomen,
The whole of the right leg,
The whole of the left leg,
Both legs together,
The whole of the right arm,
The whole of the left arm,
Both arms together,
The whole of the back,
Bottom,
Spine,
Shoulder blades,
The whole of the front,
Abdomen,
Chest,
The whole of the back and front together,
The whole of the head,
The whole body together,
The whole body together,
The whole body together,
Total awareness,
No movement,
Effortless awareness,
Whole body is lying,
Becoming aware of your whole body lying,
See your body lying in this space,
Visualise this in your mind,
Feel the flow in and out of your lungs,
You do not need to change the rhythm,
The breath is natural and automatic,
There is no effort,
Maintaining this awareness of your breath,
Complete awareness of breath,
Now concentrate your awareness on the movement of your navel area,
Concentrate on your navel movement,
Your navel is rising and falling slightly with each breath,
With each and every breath it expands and contracts,
Concentrate on this movement and your breath,
Now concentrate on your navel,
Your navel is rising and falling slightly with each breath,
Now concentrate on your navel,
Your navel is rising and falling slightly with each breath,
Awareness of breathing and breathing with awareness,
Now start to count,
Count with your breath backwards from 27 to 1,
Like this,
27 inhale,
27 exhale,
26 inhale,
26 exhale,
25 inhale,
25 exhale and so on,
Just say the words and the numbers inside your mind as you count your breaths,
If you make a mistake,
Simply return to 27 and begin again,
Now repeat the same with the other hand,
Now repeat the same with the other hand,
Now repeat the same with the other hand,
Now repeat the same with the other hand,
Now repeat the same with the other hand,
Now repeat the same with the other hand,
Now repeat the same with the other hand,
Now repeat the same with the other hand,
Now repeat the same with the other hand,
Now repeat the same with the other hand,
Now repeat the same with the other hand,
Now repeat the same with the other hand,
Now repeat the same with the other hand,
Now repeat the same with the If you make a mistake,
Simply returning to 27 and starting again.
And now we can stop our return.
Now we can start to release our attention on the navel and shift our attention to your chest.
Bringing your awareness to the movement of your chest.
A gentle rise and fall with each breath.
And continue concentrating on the movement of your chest.
And starting to count from 27 to 1 as you did before.
27 chest rising,
27 chest falling.
26 chest rising,
26 chest falling.
25 chest rising,
25 chest falling and so on.
Again repeating the words and the numbers in your own mind.
Try not to make any mistakes,
But if you do,
Just simply returning back to 27 and beginning again.
And now we can start to release our attention to the movement of our chest.
And now we can start to release our attention to the movement of our chest.
And now we can start to release our attention to the movement of our chest.
And now we can start to release our attention to the movement of our chest.
And now we can start to release our attention to the movement of our chest.
And now we can start to release our attention to the movement of our chest.
And now we can start to release our attention to the movement of our chest.
And now we can start to release our attention to the movement of our chest.
And now we can start to release our attention to the movement of our chest.
And now we can start to release our attention to the movement of our chest.
And now we can start to release our attention to the movement of our chest.
And now we can start to release our attention to the movement of our chest.
And now we can start to release our attention to the movement of our chest.
And now we can start to release our attention to the movement of our chest.
And now we can start to release our attention to the movement of our chest.
We're going to release our attention on the breathing.
It doesn't matter if you got to one,
Just leaving the breath.
And now we're going to go to a visualisation,
Or an imagination.
I'm going to say a few different objects.
And as I say them,
Just imagine them on all levels.
Feeling,
Awareness,
Emotion as best as you can.
Imagine a burning candle.
An endless desert.
A tall mountain.
Torrential rain.
Snow capped mountains.
A Greek temple at sunrise.
Birds flying across a sunset.
A cross above a church.
Stars at night.
A full moon.
A smiling Buddha.
Wind from the sea.
Waves breaking on a deserted beach.
Now is the time to repeat your sankalpa,
Your intention.
The same sankalpa you repeated at the beginning of this meditation.
Please repeat your sankalpa three times to yourself.
Now relax all efforts and become aware of your amazing body.
Breathing quietly and slowly.
Bringing your awareness to the top of your head,
Shoulders,
Arms and hands.
And also legs and feet.
Becoming aware of whatever you are lying on.
The position of your body.
Visualising the room around you.
Becoming aware of your surroundings.
Lie quietly here for a few more moments.
Or gently drift off to sleep.
If you need to get up,
After a while beginning to move your body slowly.
Taking your time.
Resting on your right side.
And when you feel ready,
Starting to come out of your yoga nidra.
Breathing in and out.
Breathing out.
Breathing out.
Breathing out.
Breathing out.
Breathing out.
Breathing out.
Breathing out.
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