The practice of yoga nidra is a touchstone for me when autumn rolls around because it allows me to practice what is happening in nature - a deep letting go. This practice is designed to help you relax deeply while also planting an intention deep into your subconscious. This intention can guide you through the days and weeks ahead. Prepare by finding a comfortable position lying down where you will be warm during the practice. This 23-minute guided relaxation and visualization was recorded outdoors at the Vale de Moses Retreat Center in Portugal - May 2016. It will have the sounds of water and birds in the background and in a few instances some audio distortion from the wind.
A few years ago, my life had begun to feel stale. I was terrified of what it would take to make changes and move forward. I didn't think I had the resources to make a new reality work. This practice became a touchstone. This practice may help you if you are struggling with moving forward in your life due to overwhelm, anxiety or fear. It tests the assumption that you do not have enough time/money/skills/talent/support to make things work out. During the 15-minute practice, you will learn Ganesha mudra (hand gesture used to focus your attention) and will work with the mantra (phrase for focusing your attention) "I am Enough." Because there is movement with your hands and arms during this practice, you will find it more natural to be seated in an upright position. The practice concludes with a chime.
We can cultivate courage by meeting suffering with a caring and detached awareness. In this practice, we counter reactions to difficulty that lead us to distract/numb ourselves and to over-consume/burn out. During the 15-minute practice, you will learn a breathing technique to anchor within your own body and how to offer up any suffering that you do not know what to do with. You may be seated or lying down for the practice. The practice concludes with a chime.
This guided meditation is especially relevant if you are having trouble arriving in the moment. Use it to begin embracing the time and place that you are in and to remember all that you are. During the 12-minute practice, you may sit or recline. You will use your senses to welcome the environment you are in and connect with your breathing. You will also use the anchoring phrase (mantra) “I am Here.” The practice concludes with chimes.
The premise of this meditation is to find feelings of gratitude in the midst of difficult circumstances. It is especially relevant if you feel like things are falling apart and you’re losing sight of the good. The 17-minute practice offers guided body and breath awareness leading into a visualization that concludes with a meditation on gratitude while holding the powerful Lakshmi/lotus mudra (hand gesture used to help you focus and harness your mental energy.) You may find it easier to stay alert and to hold the mudra while seated comfortably with your back supported, however, this meditation can also be done lying down.
The premise of this meditation is to see yourself in others and others in yourself - it is especially helpful if you are struggling with forgiving yourself or forgiving another person. During the 20-minute practice, you may be seated or lying down. You will experience progressive relaxation through seven points of energy that rest along on your spine (chakras) and you will embody the practice of loving-kindness (metta) through a visualization. The practice concludes with a chime.
This 14-minute guided practice highlights ways to become more aware of your breath as an anchor for your focus during meditation. Visual imagery and body sensations are used to encourage a sense of appreciation and gratitude for each breath that you take during the practice.
This 17-minute guided practice includes breathing techniques, visualizations of the ocean, and an introduction to the phrase SO HAM. SO HAM comes from the Sanskrit language and can be translated "I am that." It is a powerful mantra (a meaningful phrase that one repeats to aid concentration and focus while meditating.) The SO HAM mantra is called the mantra of the breath because it can be heard within each cycle of breath (inhale/exhale.)
Prepare for this meditation by finding a comfortable seat, or lying down. This 13-minute Practice will include a guided body scan/relaxation followed by cues to become more aware of your breath and focus on the pauses and spaces between breaths.
Prepare by finding a comfortable seated position or lying down. This 10-minute morning meditation begins with a body scan, continues with breath awareness and a focus on your heart, and concludes with a guiding question to set your intention for the day.
I get tired when I don't take time every day to stop, breathe and listen. The recordings offered here are guided soundtracks designed to help you take a mental time out and reset.