Ep 56: Guided Meditation - Breath & Body Awareness

Welcome to meditation! Today is the perfect day to explore how your breath can help calm and regulate your nervous system. Guided meditation, also called Yoga Nidra, is a powerful tool for rest and renewal. It allows you to connect with your body, calm your mind, and support the natural healing & regulating processes of your nervous system.

In this episode, I invite you to get cozy and listen along while I guide you through a short meditation practice. You'll finish feeling calm, relaxed, and renewed. 

Ep 38: Managing Pain & Injuries via Nervous System Regulation Pt. 1

Ep 39: Managing Pain & Injuries via Nervous System Regulation Pt. 2

Ep 48: The Effects of Chronic Pain on the Nervous System Pt 1

Transcript

Monica: 0:00

In this guided meditation, we'll explore how your breath can help calm and regulate your nervous system. Guided meditation also called yoga nidra. When practiced in deep relaxation is a powerful tool for rest and renewal. It allows you to connect with your body. Calm your mind and support the natural healing processes of your nervous system. Welcome to the Essential Conversations for Yoga Teachers podcast with me. I'm Monica Bright, and I've been teaching yoga and running my yoga business for over a decade. This is the podcast for you if you're a yoga teacher, you're looking for support, you love to be in conversation, and you're a lifelong student. In this podcast, I'll share with you My life as a yoga teacher, the lessons I've learned, my process for building my business, and helpful ideas, tools, strategies, and systems I use and you can use so that your business thrives. We'll cover a diverse range of topics that will help you whether you're just starting out or you've got years under your belt and you want to dive deep and set yourself up for success. I'm so glad you're here. Listen, I don't take myself too seriously, so expect to hear some laughs along the way. Now, let's do this together. Welcome back to the podcast. I am so pleased. That you have joined me here for this special episode, I've never recorded a podcast episode with a guided meditation. But was reminded by a friend a few weeks ago, about how much she practices the guided meditation. I sent her almost seven years ago. I was so surprised that she still listens to it. And I thought today would be a wonderful and probably appropriate day. To understand and experience the benefits of meditation. I think we can all benefit from a little meditation. In this meditation, we'll explore a how your breath. Can help, calm and regulate your nervous system. Guided meditation also referred to as yoga nidra when practiced in deep relaxation in yoga classes. Is a powerful tool for rest and renewal. It allows you to connect with your body. Calm your mind and support the natural healing processes of your nervous system. When you focus on your breath, you have the potential to activate your body's parasympathetic nervous system. The part of the nervous system responsible for the rest and digest response. One key component of this system is the Vegas nerve, which plays a major role in helping you feel calm, balanced, and connected. I'll talk you through practicing slow, intentional breathing. And we'll Sue the Vegas nerve and bring your body into a state of deep relaxation. Are you ready? Let's get started. First find a comfortable position. You can either lie down on your back. Rest in a supported reclined position or sit comfortably in a chair. Use any props or blankets to support your body and ensure you feel completely at ease. Notice, if you feel any areas of your body efforting or any tension, and can you shift yourself or prop yourself? So that the tension begins to melt. Oh, Once you find your comfortable position. Close your eyes or soften your gaze. And begin by noticing your body as it rests. Bring your awareness to the connection between your body And the surface beneath you. Allow your body to feel supported heavy. And completely at ease. Take a moment to check in with yourself. Notice how you're feeling in this moment, physically. Mentally. And emotionally. Without any judgment, just simply observe. Now shift your awareness to your breath. Without changing it yet. Just notice the natural rhythm of your breath as it flows in. And out. Feel the gentle rise and fall of your belly. Your chest, your shoulders. Let your breath be your anchor, that hopes to ground you in this present moment. Begin to gently lengthen your breath. For a count of four, inhale deeply through your nose. One. Too. Three. For a hold your breath. And then to a count of six exhale slowly through your nose. One. Too. Three. Four. Five. Six. Let's breathe together a few more times. Inhale one, two. Three. For pause. Exhale one. Two. Three. For. Five. Six. Again, breathe in one. Two. Three. Four. Pause. Breathe out one. Two. Three. Four. Five. Six. Again, Inhale one. Two. Three. Four. Pause. Exhale one. One two. Three. Four. Five. Six. Continue to breathe. And each time you exhale, imagine. Releasing any tension or stress from your body? With each inhale. I imagine drawing in calm, soothing. Energy. Continue to breathe slowly. As your breath slows, you're activating the Vegas nerve, which helps. Shift your body into a state of deep relaxation. Let's deepen your breath by focusing on the exhale, which is especially soothing for your nervous system. On your next breath. Inhale deeply for a count of four. And exhale slowly and fully for a count of eight. If eight feels too long. Focus on making your exhales longer than your inhales. Tune into a sense of release. As you lengthen. Your exhale. Exhale, all of your breath out. Now inhale one. Two. Three. For PAs. Exhale one, two. Three. For. Five. Six. Oh seven. Eight. Again, inhale one. Two. Three. For. Pause. Exhale one. Two. The three. For. Five. Six. Seven. Eight. Again, inhale one. Two. Three. For. Paz. Two. Three. For. Five. Six. Seven. A. As you continue to breathe, you may notice a feeling of warmth or a feeling of ease is. Spreading through your body. This is your parasympathetic nervous system at work. Sending signals of safety and calm. Throughout your body and your mind. Now let's bring awareness to different parts of your body. Pairing each breath with a sense of release. And relaxation. Begin by bringing your awareness to the top of your head. I imagine a soft, warm light. At the top of your head, gently melting any tension. As you exhale. Feel your scalp relax. And let the muscles in your forehead soften. Allow your eyebrows to release any tightness. And feel the space between your eyes expand. Soften your jaw. And allow your lips to part slightly. Invite relaxation. To your face. On your next breath. Shift your focus to your neck and shoulders. As you inhale, imagine your breath. Moving into these areas. Creating space and ease. On your exhale. Let your shoulders soften away from your ears. And release any weight you might be carrying. Feel your neck muscles, relax and let your breath carry away. Tension with each exhale. Take your awareness to the top of your shoulders and begin to trace your awareness down through your upper arms. Your elbows. And your forums. With each breath, feel your arms way heavier. As though they're sinking into the support beneath you. Bring your attention to your hands. Notice your poems, your fingers. And the spaces between your fingers. As you exhale, imagine all of the tension flowing out through your fingertips, leaving your arms and hands. Completely relaxed. Shift your awareness to your chest and the area around your heart. As you inhale, feel your chest gently rise. And expand. Creating a sense of openness. And on your exhale. Allow any heaviness or tightness to melt away? Replace it with a feeling of lightness and calm. I imagine the space around your heart, glowing with a soft, warm light that radiates peace throughout your entire body. Now become aware of your back. Started your upper back. And move down towards your lower back. As you inhale, imagine your breath spreading across your back. Creating a sense of spaciousness. As you exhale. Feel the soft tissues along your spine release, allowing your back to soften. And sink into the surface beneath or behind you. Now focus on your hips and your pelvis. Inhale deeply into this area and invite ease and comfort. On your next exhale. Release any tightness or tension stored here? Feel your hips get heavy. And support it and let go of any effort or holding. Shift your attention to your legs. Start with your thighs. Notice if they're engaged. Can you allow them to soften and feel heavy with each breath. Move your awareness to your knees, then your calves, and finally your ankles and feet. Notice the arches of your feet. The soles and each toe. On every exhale. I imagine any remaining tension flowing out through the soles of your feet. Leaving your legs and feet completely. At rest. Now take a moment to bring your awareness to your entire body. With each breath. Feel the wave of relaxation flowing from the crown of your head. To the tips of your toes. I imagine your body surrounded by a warm, calming light. As though you're being gently held in a cocoon of peace and safety. With every exhale. Sink deeper into this state of relaxation. Take a moment to notice how you feel now compared to when we began. Feel the ease in your breath, the calmness in your body and the stillness in your mind. No, that this sense of calm is always accessible to you. Simply by connecting with your breath. Even just a few intentional breaths throughout your day can help you regulate your nervous system. And bring yourself back into balance. When you're ready. Begin to bring gentle movement back into your body. Wiggle your fingers and your toes. Move your shoulders. And nod your head side to side. Stretch in any way that feels good. And when you feel ready. Slowly open your eyes. Returned to the present moment. With a sense of calm and clarity. Take a moment to thank yourself for taking this time to care for your body and your mind. You've given yourself the gift of presence and relaxation. And your nervous system. Thanks you for taking a few moments to regulate it. When you focus on your breath. You have the potential to activate your body's parasympathetic nervous system. The part of the nervous system responsible for the rest and digest response. I hope you enjoyed. Practicing slow, intentional breathing. And awareness of different areas of your body. To help you shift into a state of deep relaxation. You are welcome to listen to this episode. Every time you need a guided meditation. I absolutely loved teaching guided meditation or yoga nidra. It's one of my favorite workshops to offer and it always sells out. Exposing or reuniting you with your meditation practice is my gift to you. And if it feels challenging, that's okay. I've often felt challenged to soften my mind chatter during meditation, too. And if you're not already teaching meditation, consider it. It's such a beautiful and much needed practice to share with your students. When you have a layered approach to your teaching and include various formats, such as Yan, restorative, and meditation. You help introduce students to various aspects of the yoga practice and help them realize that it's not a workout, but a work in. These classes, help students find their way to the practices that will serve them best. It's so important for us to have these conversations so that you remember that there is so many opportunities for you in the teaching world. You know that my goal is for you to love the yoga teaching life and allow it to be fulfilling and rewarding. And as always. It takes some work to get there. If you love this episode, let me know. I would love to create more guided meditations for you. I've added a link in the show notes for you to send me a quick text message about your thoughts on this episode. Or any other. I won't know your phone number. It's just a neat addition to the platform I use that allows for this new and really easy way for you to communicate with me. Once you click on it. It will take you to your messages. But don't delete the code. That's how your message will get to me. And I would love to know your thoughts. If you're interested in more information on your nervous system and the vagus nerve. I've added a couple of links to past episodes where I talk about the nervous system. So check them out in the show notes. Subscribe to the podcast. So you're always in the know. When a new episode drops and share it with another yoga teacher who you think would love to be in. On these conversations. Thank you for helping to spread the word about this podcast. If you've been taking notes in your journal, as you listen to these episodes, I'm so glad you are. And I would also love to hear about that as well. Don't forget to download the ebook sequencing for different injuries. The link is in the show notes, and I promise you, it will help you form a foundation for teaching students with injuries. And it'll be a great resource for you to return to again and again. When you download the ebook, you'll be joining my newsletter. That's just for yoga teachers. I've got more exciting teachings coming soon. So I want to tell you all about them. And I would love for you to join it so we can always stay connected. All right. Thank you again for joining me for this lovely guided meditation. That's it for now. Bye.

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Mhm.