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Surrender to Stillness: A Guided Yoga Nidra · STOPTIME: Live in the Moment.

• 0:00
  Speaker 1: Hey there, this is a yoga nidra meditation for deep relaxation.
• 0:08
  Speaker 1: So find a comfortable position, lying down on your back, allowing your legs to rest naturally apart, arms relaxed at your sides, with your palms facing up.
• 0:26
  Speaker 1: Close your eyes gently and take a deep breath in and slowly exhale.
• 0:38
  Speaker 1: This is the time for you to surrender and to rest, to nourish your body and mind.
• 0:49
  Speaker 1: There's nothing to do, nowhere to be.
• 0:54
  Speaker 1: Just this moment, just you, just you.
• 1:05
  Speaker 1: We're going to take a moment to find our sankalpa, our intention.
• 1:14
  Speaker 1: Bring to mind a positive intention, something you wish to cultivate within yourself.
• 1:26
  Speaker 1: It may be a word, a phrase or a deep longing of the heart.
• 1:36
  Speaker 1: State this intention silently, as if it has already come to pass.
• 1:47
  Speaker 1: Let it settle into your being.
• 1:55
  Speaker 1: Now bring your awareness to different parts of your body, just following my voice as the lead and as you notice each area.
• 2:19
  Speaker 1: Simply observe, observe without judgment, observe without movement.
• 2:29
  Speaker 1: Bring your awareness to your right hand, thumb, second finger, third finger, third finger, fourth finger, pinky finger, the palm of your right hand, the back of your right hand, the back of your hand, wrist, forearm, elbow, upper arm, shoulder, upper arm, shoulder Right collarbone, right side of the chest, shoulder, waist, hip, thigh, waist, hip, thigh, knee, shin, ankle, top of the foot, sole of the foot Big toe, second toe, third toe, fourth toe pinky toe.
• 4:34
  Speaker 1: Now shift your awareness to the left side of the body, moving in the same way left hand thumb, second finger, third finger, fourth finger, pinky finger, left palm, left palm, back of the hand, wrist, forearm, elbow, upper arm, shoulder, left collarbone, left side of the chest, waist, hip, thigh, ankle, top of the foot, sole of the foot, big toe, second toe, big toe, second toe, third toe, fourth toe Pinky toe, pinky toe.
• 6:53
  Speaker 1: Now bring awareness to the back of the body the heels, backs of the legs, legs, spine, shoulder blades, the back of the head and now the front of the body, forehead, eyebrows, eyes, cheeks, nose, lips, jaw, throat, chest, belly, your entire body, whole and complete, resting in stillness.
• 8:20
  Speaker 1: Now become aware of your breath.
• 8:23
  Speaker 1: Observe its natural rhythm without changing it.
• 8:29
  Speaker 1: Notice the gentle rise and fall of your belly, the expansion and contraction of your ribs, the sensation of air flowing in and out of your nostrils.
• 8:50
  Speaker 1: Begin to count your breaths backwards from 27 to 1.
• 9:07
  Speaker 1: 27 inhale exhale.
• 9:15
  Speaker 1: 26 inhale exhale, and so on.
• 9:27
  Speaker 1: Take your time.
• 9:30
  Speaker 1: If you lose track, simply start again, without frustration.
• 9:39
  Speaker 1: Let your breath be a steady anchor guiding you deeper into relaxation.
• 10:30
  Speaker 1: Now imagine yourself in a serene place, perhaps a quiet forest, a peaceful beach or a starlit sky.
• 10:48
  Speaker 1: Feel the textures around you, the warmth of the sun, the cool breeze, the grounding earth beneath you.
• 11:10
  Speaker 1: Visualize a golden light above you, gently descending to envelop your body.
• 11:23
  Speaker 1: This light is warm, healing and filled with peace.
• 11:33
  Speaker 1: It flows through your forehead, down through your throat into your heart, radiating outward out word.
• 11:45
  Speaker 1: Feel yourself becoming lighter, more expansive, filled with ease.
• 12:15
  Speaker 1: Slowly begin to bring awareness back to your body.
• 12:19
  Speaker 1: Feel the surface beneath you, notice the movement of your breath, gently wiggle your fingers and toes and, if you feel ready, stretch softly.
• 12:51
  Speaker 1: I want you to revisit your sankalpa, your intention that you set at the beginning of this practice, and notice how it feels now as it integrates deeper into your awareness.
• 13:07
  Speaker 1: And, when you're ready, roll onto one side, slowly sitting up, bringing your hands together close to your heart, bowing your head in gratitude for this time that you took for yourself.
• 13:51
  Speaker 1: Namaste, my friend, you are rested, you are aware and you are whole.
• 14:17
  Speaker 1: Carry this deep sense of peace with you into the rest of your day, until next time.