In this article, we will guide you through how you can create your mindfulness meditation routine. The things we discuss in this article are simply designed to help you experience the state of consciousness in between waking consciousness and deep sleep using the fundamentals of mindfulness and yoga Nidra.
Yoga Nidra practices have been scientifically proven to increases dopamine levels and heart rate variabilities (HRV), both of which are associated with better sleep, lower stress, and a higher overall sense of wellbeing.
- The first mindfulness meditation that we are going to discuss is Body Scan Practice. Moving awareness to different sensations in the body systematically is a beautiful way to enter into the in-between state of Yoga Nidra.
- The second mindfulness mediation that we are going to discuss is A Heart Opening Mediation. Meant to deepen your connection with your heart and allow you to drift the sleep peacefully (if you choose).
- The third and Final Mindfulness meditation that we are going to discuss is Breath Movement and Visualization practice, which will use the breath in guided sensing to bring you to a state of absolute bliss.
Note- These Mindfulness mediations are meant to be followed in any order you please and as many times as you like.
They can be used after work or to help you fall asleep at night. For each mediation you can select or have your choice of three different soothing/calming background tracks, so you can customize your experience.
With these three Mindfulness yoga Nidra practices, you can begin your journey to a more peaceful, calm, and confident life. So we hope you enjoy this article and let us know any outstanding formalities accordingly.
I. Mindfulness Meditation No. One- Body Scan
Begin by finding a comfortable position, lying down on your back. If it feels nice, you might wear an eye mask or cover yourself with a soft blanket. You also have the option to use a pillow to support your head. Whatever position feels most comfortable to you just find it now.
And as you are ready, gently close your eyes and take a few long extended breaths, breathing in through the nose and breathing out through the mouth audibly. Take your time to settle into this position of rest and release. Be soft and easy, and feel free to shift the positions or feel free to move anytime if that would help you feel more comfortable.
Just let go of your body into the earth beneath you now. Notice your weight in all the places where your body comes into contact with the surface beneath you. For this mindfulness yoga Nidra meditation you will be guided to scan your body and simply notice any sensations that arise.
For so much of our day, we get lost in mental movies, thoughts, and tasks. We are now going to take to check in with our bodies. Now bring your awareness to the breath, notice if it has a sound or quality now- Is it long and deep? or sallow or fast? Now I invite you to gently bring your attention to your head and face.
Notice any sensation you may have there, simply observing without judgment, any tiny sensation you might feel in your head and face. Smoothing out the forehead and brows with the next few exhales.
Moving down to your eyes, mouth, teeth, lips, and tongue. Any tensions in these areas are just melting away. Now bringing awareness to the neck and throat. Noticing the volume of the throat and sensing the space in between the front of the throat and the back of the throat. Is there any tightness or tension in your shoulders? Relax and allow the shoulders to fall away from your ears on this exhale.
And now directing your attention to your arms, your elbows, down your forearms and wrists into your hands and your fingers. Notice the volume and length of your fingers. Perhaps noticing the exact places of your arms and the air or blanket begins.
Take a few moments here to soften your arms and hands and see if that alone allows you to detect any more sensations. Gently shift your awareness to the area around your heart and notice your heartbeat. Feeling the stomach and lower back can as they receive each breath.
Allow yourself to be an observer, not changing anything, just letting go. Notice your legs, your knees, calves, shins, ankles, feet, and toes. Again softening the feet to see if they allow more sensations to be detected. You might notice a slight tingling, pulsing or buzzing sensation in the feet as you observe them.
And now bringing the attention back to your breath. With each exhales tuning into the sensations of release. Might it be possible to let go just ten percent more on these next few exhales? There is nothing to do now but let go.
Allowing yourself to drift off into a deep state of relaxation now.
And with this part I, we are done with our Mindfulness Mediation Practice No. One, i.e. Body Scan. Keep on practicing this as mentioned above to see the desired outcomes. But remember mindfulness meditation practices take time and a lot of commitment, but once you get used to it, you can bridge the gap between where you are standing today and where you want to reach.
P.S. Stay tuned for the next article, in which we will discuss the next step, i.e. Heart Opening Mediation. Also, let us know how we can help you and what you would like to read next.