There are many guided meditations you can find online, and one of my homework assignments was to write/record a Yoga Nidra practice. So, I am posting mine here for you to try.
It is just 20 minutes start to finish, but to prepare for this meditation, you'll need to lay down first and get settled (I didn't do a long intro I just went right into it). You can do so on a mat, or a bed, or sit in a chair, but make sure you are warm and comfortable and safe. Ideally you wouldn't need to move, but there are no "points off" for having to adjust if you are uncomfortable.
(Truth be told, I did a two hour Nidra once and I think started snoring 1/2 way through, and once I was bumped awake, realized that the flesh around my tailbone was numb because we were on a wood floor with no props. I don't think suffering through this is the way to go so get yourself comfortable.)
What you'll hear on my very rudimentary recording is me guiding you to pay attention to certain body parts, slowly and methodically, hopefully encouraging a trancelike state of mind.
I feel like this could be used for a good morning wakeup or even an afternoon nap refresher. Let me know what you think!
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