Yoga Nidra 20 Minutes Meditation - Body Scan - Deep Relaxation

Hello, welcome to my channel. My name is Julia and today I'm guiding you through a yoga nidra session also known as yogic sleep. This is a form of guided meditation that is extremely helpful. I will lead you through breathing exercises and body scans during the session. This will direct your focus inward, placing you in a level of consciousness that is halfway between awake and sleeping. These procedures will help you to achieve a profound level of relaxation while being awake and it will assist you in forgetting about your concerns and worries, feeling at peace, relaxed and at ease. Yoga nidra permits you to access delta brainwaves which are very important for healing and repairing that occurs in your body during deep sleep. Activating delta brainwaves during yoga nidra helps your mind and your body to relax while you are awake. It also stimulates the third eye. If that sounds good, let's begin. The ideal position for your body is laying down on your back. So begin by laying down on the ground or on a yoga mat. You can pause the video and when you're ready, put your headphones and relax. You can place a tiny rolled up towel beneath the nape of your neck and a pillow beneath your knees. To feel cozier, you can also cover yourself with a blanket. Put one hand on your stomach and one on your chest and close your eyes. Once you are comfortable, we will set an intention for this session and you can say in your mind or out loud, my mind is free and my body is relaxed. My mind is free and my body is relaxed. Now bring your awareness to your breath. We will take three very deep breaths to begin. So take your first deep breath in and out, feeling your tummy rise with each inhalation and deflate with each exhalation. Breathing in and out, feeling the air coming in through your nose and feeling coming out through your mouth. And once again, breathing in and out very slowly and return to your natural breathing rate, whatever seems most comfortable to you. Then with your arms at your sides, turn your palms up if it's comfortable and say your intention in your mind again. My mind is free and my body is relaxed. And now for a few moments, we are going to concentrate solely on the body. If your mind is racing, that is okay. Simply let go of your thoughts and come back to the present moment, paying attention to your body only. Now think about your body being in contact with the earth, with the ground, the floor. And how does that feel? Feel your heels on the ground and direct your attention to the left heel and then to the right heel. Feel where each hip connects to the floor and send your awareness to each of the hips and balance them so that you feel equally grounded. Then when you breathe in, direct your attention to your entire body and allow gravity to take its course. Now I want you to think about your left foot and observe the sensation in your left foot, in your toes, in the sole of the left foot. Then do the same for the right one. What sensations do you have in your feet? Are they relaxed? And go further now to your left calf and then pay attention to your right calf, then to your left knee. Now the right knee going upwards to the left thigh, noticing the sensations in the right thigh. Pay attention to any sensations that might appear, even if it's just the feeling of the legs touching the ground. Relax each muscle as you pay attention now to your pelvic floor, your behind, your lower back as you go upwards along the spine. Feeling all the sensations there. Feeling your back seated on the ground. Feeling your left shoulder now, the way it touches the floor. Noticing your right shoulder and paying attention to your left arm now, your left elbow, your wrist, your palm, the fingers on your left hand. Then noticing the sensations in your right arm, in the elbow, in the right wrist, in your palm, in each finger from your right hand. Then notice your chest as you breathe in and focus on any sensations in your stomach area, in your belly, moving upwards to your neck, your throat, your jaw. Are you holding any tension in your jaw? Simply observe as you move your attention to your lower lip, the upper lip, the tongue, your left cheek, your right cheek, your left eye, the right eye, the forehead, the scalp. What sensations do you feel? Simply observe. Do not react to any of the sensations. What do you feel in your body? How does your whole body feel? Take a minute by yourself to observe your body parts and notice any physical sensations. Now pay attention to your emotions and take another minute to notice if you have any emotions, any feelings and localize them in your body. Where do you feel them? What exactly do you feel? Do not analyze, do not judge these emotions and do not react to them. Just observe. Good. Now imagine that you are laying on a gorgeous beach bathed in sunset rays. Imagine the warm glow of the sun. The warmth surrounds you and is the ideal temperature. The gentle sound of the waves relaxes you. See the soothing waves lapping on the beach, covering and then exposing the smooth soft surfaces of hundreds of dazzling stones and shells. Take in the tranquility of this moment. Give yourself completely to it. Your body is one with the sun's warm radiance. You're getting refueled and re-energized. You are safe. You are protected. You are embraced by the warmth of the sun and its positive light. And say again to yourself, my mind is free and my body is relaxed. Now let us begin our ascension to waking consciousness. So flex your toes back and forth gently. Release your knees from their position one at a time and bring them toward your chest. Hug yourself and open your eyes slowly. You can roll to one side, pushing your hands into the ground and bring your upper body to a sitting position. Gently move your shoulders and spine and remove the cushions from the area between your knees. Allow your chin to drop and your neck to soften. Feel a sense of relaxation, thankfulness and openness. Thank you for doing this session of Yoga Nidra with me. Let me know if you enjoyed it and if you are feeling more relaxed after it. I am sending you much love and positive vibrations. Have a great day or a good night. you