Deep Relaxation

46:50

46:50

Deep Relaxation

by Steph Lindsey

Rated

4.6

Type

guided

Activity

Meditation

Suitable for

Everyone

Plays

157

Unwind and release the day's tension in this restorative guided meditation designed to calm your mind and relax your body. This session is perfect for anyone seeking relief from anxiety/stress, better sleep, or a simple pause in their busy day. No experience necessary, bring yourself and an open mind. Leave feeling refreshed, centered, and deeply at ease.

Relaxation Meditation Anxiety Stress Sleep Yoga Nidra Body Scan Sankalpa Sound Awareness Visualization Breath Awareness Detached Awareness Lunar Visualization Visualization Technique

Meet your Teacher

Denver, CO, USA

Meet your Teacher

Denver, CO, USA

Transcript

As we journey into our Nidra practice know that this is a practice of stillness. There is no physical movement. And while we are all inviting in stillness know that if at any point you experience any discomfort please give yourself permission to make an adjustment and know that there will be space for you to settle back in. Maybe here you allow your gaze to begin to soften or maybe your eyes find a gentle close and take a deep breath in. As you release this breath maybe release all of the stress and worries of this day. Taking another slow deep breath in and as you release this breath feel the body begin to relax. Our Nidra practice is one of relaxation and stillness and know that there is nothing to do to deliberately relax the body. Allow the practice to create the space to experience relaxation in the body. Allowing this feeling of deep natural relaxation to find you and know that when our relaxation becomes this deep sleep may indeed become a friend. Know that on some level your consciousness is still listening to this practice. This is a practice that functions on the levels of hearing and awareness. All there is for you to do is listen to the sound of my voice. Try not to analyze or even intellectualize any instruction you may hear. Simply follow the sound of my voice. As stillness begins to find us our thoughts may also come to find us. Allow the thoughts maybe even witness or notice them then let them pass like clouds in the sky. Maybe here you find another long deep breath in and as you release this breath feel calmness begin to spread throughout the body. Taking one more deep inhalation and gently releasing the breath. Begin to notice the sounds you are able to hear in the distance. Noticing the most distant sound that you are able to hear. As you experience this sound allow the experience to be without identifying the source of the sound. Maybe follow that sound for just a few moments more. Releasing awareness of that sound and start to listen for sounds that may be closer to you. As you listen for sounds that may be closer to you again notice and experience that sound without the need of identifying the source. And gradually begin to bring awareness to sounds that may be just outside of the space you are in. Listening to and experiencing that sound for a few moments here. And bringing awareness to the sounds that are in the same space you are in. Releasing the need to identify it. And as you experience the sound that is in the same space allowing your gaze to remain softened. For your eyes to remain closed. Begin to develop an awareness of your space. Begin to visualize the four walls of your space. Noticing the ceiling. Noticing the floor. Then visualize where your body is at rest within this space. Bring into your mind's eye the position of your body. Visualizing your body at rest. Noticing the clothes resting against the skin. Noticing the hair. The face. Maybe witness the body begin to soften. As you witness the body soften notice how the face also softens. The jaw muscles begin to release. The space between the eyebrows begin to unfurrow. And welcome in stillness in this moment. It is in stillness that we are able to listen for or even uncover our Sankalpa. Our Sankalpa is a deep abiding truth. One that we came to this earthly plane with. It lives rooted in our soul. And often in stillness we are able to uncover or rediscover. Take a moment here to listen for or rediscover your deep abiding truth. Your Sankalpa. Maybe here allowing a word or phrase to come and represent your Sankalpa. And as you settle into the wording or phrase of your personal Sankalpa. I invite you for the next few moments to repeat your Sankalpa mentally. As you repeat your Sankalpa three times. Think about bringing awareness. Feeling and emphasis. Your Sankalpa. Our Sankalpa can be or act as a seed. The seed that we gently place into the subconscious of our own beings. You are the one sewing the truth of your Sankalpa into being. You are the one carrying this truth. Bringing about your own transformation. Your own healing. Your Sankalpa is bound to come true. Because it is already true. Take one more moment here. To state your Sankalpa. Again. As we journey through the body. Maybe carry your Sankalpa with you. As you hear me name different parts of the body. Maybe you gently place your Sankalpa. In each part. Allowing your awareness only to move. Allowing stillness to remain. Begin to bring awareness to the right side of the body. Visualizing the right hand. The right thumb. Index finger. Middle finger. Ring finger. Pinky finger. Ring finger. Visualize all five fingers together. The right wrist. Right shoulder. Right side of the chest. Left foot. Right side of the waist. Sole of the right foot. Right big toe. Rest awareness in the right side of the body. Rest awareness in the left side of the body. Left hand. Index finger. Middle finger. Visualize all five fingers together. Left wrist. Left shoulder. Left side of the chest. Left side of the waist. Sole of the left foot. Visualize all five toes together. Resting awareness in the left side of the body. Bringing awareness to the right foot. Right leg. Left leg. Right hip. Resting awareness in the pelvic center. Awareness to the navel center. Awareness heart center. Awareness to the throat center. Awareness to the right collarbone. Left collarbone. Right shoulder. Bring awareness to the back side of the body. Lower back. Right shoulder blade. The whole spine together. Awareness to the right side of the body. Awareness the whole body together. Awareness to the whole body. Awareness of the body. And the space occupied by the body. Awareness of the body. And the space occupied by the body. Body and space. Begin to bring awareness to the breath. Noticing the natural ingoing and outgoing breath. Begin to just notice the breath. Without controlling, Changing, Or altering the breath. Allowing it to remain automatic. Effortless. Begin to feel the breath. Moving along the passages between the navel. And the throat. With each inhalation the breath rises. To the throat. With each exhalation the breath lowers. To the navel. Welcome in the experience of breath. As it moves through the body. Allowing the breath to continue. Gently releasing the awareness of the breath. Bringing awareness to the mind's eye. As eyes remain softened. Or gaze remains closed. Imagine through the mind's eye. A transparent screen. As high and as wide. The eyes can see. Noticing just beyond the screen. Lies infinite space. As you settle into the awareness. Of this mind screen. Begin to experience any phenomena. Within this mind screen. Maybe witnessing colors. Patterns. Maybe witnessing the absence of anything. Allow the experience of this mind screen. To continue. Without becoming attached to anything. Witness or experience. Allowing any images thoughts. Colors or patterns. To pass through this mind screen. Like clouds in the sky. Continuing to witness. And experience. This liminal space. With detached awareness. Observations to release. As we come into a state. Of visualization. As a number of different things. Are named. I invite you to develop a vision of them. On all levels of awareness. Imagination. Emotion and feeling. As best as you are able. Visualize. The darkness of night. A single candle burning. The soft twinkling light. Of a distant star. Begin to witness or experience. A multitude of stars emerge. Filling your inner vision. Then maybe here. You experience the full moon. As you visualize the moon. Witness and pass. In its lunar glow. Resting. Into the heart center. Maybe here you experience. The warmth of this lunar light. Enveloping the body. As you. Settle into the comfort. Of this light. I invite you back to your. The deep truth. And intention. At the start of this practice. Take the next few moments. To mentally repeat. Your sankalpa. But the same level of. Emphasis awareness. And feeling as before. Maybe here with the assistance. Of this lunar glow. You feel the truth of your sankalpa. Vibrate throughout your body. Take one more. Moment here. To repeat your sankalpa again. As you are ready. Begin to allow the mind. To draw outward. Bringing awareness. Back to the cadence. Of your breath. Feeling the breath flow. In and out of the nose. As you settle into the awareness. Of the breath in the body. Start to expand. That awareness. To your physical body. Your body is relaxed. Breathing slowly and quietly. Begin to feel. Into the container. Of your skin. Noticing any supports. That may be holding the body. Maybe here it begins to enliven. All of the points of contact. The body has with where you are resting. And as you experience. The sensation of gravity within the body. Maybe you allow the hands. To gently rest on your body. Maybe the thumb. Begins to massage each of the fingertips. Maybe here. You find a gentle roll of the wrist. Feeling into the back side. Of the body. Feeling into the front side. Of the body. Allowing gaze to remain softened. Or even eyes remaining closed. Begin to develop a vision of the space. You are in. And as you visualize your space. Begin to imagine any objects. That may be close to you. And as you imagine any objects in the space. Start to notice. All of the sounds you are able to hear. Remain at rest here. For as long. As you need. It is always my great honor. To share this practice. May each of you continue to have. A restful evening. Namaste.