Move into a deep, relaxed state with this yoga nidra-inspired guided body relaxation exercise to support your sleep. (11 minutes)
Welcome to the guided body relaxation practice for sleep. Regular practice of this meditation may help provide support for those having trouble sleeping and experiencing exhaustion due to the stresses experienced while undergoing cancer treatment. This brief, mindful breathing practice will help your body and mind to find calm, ease, and support present moment awareness and restoration. You are welcome to practice with your eyes gently closed or with the soft gaze. You may practice sitting or lying down, uncross your legs and arms. Make any adjustments to find a sense of ease and comfort against a surface you are resting against.
Begin to welcome the present moment and allow your senses to open. Notice the natural rhythms and sensations of breath moving through the body. Welcome to speed and depth of breath just as it is.
Let the visual realm soften, whether eyes are open or closed. Taking in visual stimuli with a softness of focus, a receptivity.
Feel the air against your skin. Notice the contact your skin is making with texture or surfaces. Notice the sounds of the environment, landing in your ears.
Notice the places where the earth is supporting your body. Feel how the body grounds into the surface and the way the surface responds to supporting the body. Feel the body being held by the earth underneath you.
Let the sense of taste and smell open to perception as
Let the visual gaze soften whether eyes are open or closed. Experiment with a simple affirmation. I am safe.
Feeling and recognizing the truth of the statement at this moment. Being safe or at ease where you are. We will move through a brief rotation of points of the body.
Allow the skin of your forehead to expand. Soften the space between the brows. Allow your eyes to soften deep in their sockets.
Allow your jaw to soften. Soften the inside of the mouth. Let your tongue rest back.
Witness your breath, I've been flow at its own pace.
Since your left palm, warm and vibrant.
Sense your right palm, warm and vibrant. Sense both hands together. Sense the center of the chest, the belly, legs,
Sense the core of the left foot and the core of the right foot. Sense both feet together. Sense the whole body together as a warm embodiment.
yourself to rest here. Witness the ebb and flow of your breath at its own pace. If your mind wanders, kindly bring it back to the sensation of your breathing.
I'm going to go to the next one.
You
You
I
Slowly begin to deepen your breath and wiggle your fingers and toes. Extend the arms long, stretch long, lengthen.
Slowly adjust your seat and find a comfortable seat or lying position. Place your hands at the heart center and sense inwardly.
Take a moment to dedicate this practice to yourself. Allow the benefits to move throughout your mind, body and spirit.
Gently lift your gaze, open your eyes and re -enter into your space.