February 24, 2025 • 16 mins
In this guided meditation, I want to take you on a journey… a different journey than the guided meditation in Episode 56, in which I guided you through an awareness of your body and breath.
In this meditation, I’m going to take you on a visual experience and also help you to calm and regulate your nervous system. Guided meditation, also called Yoga Nidra, and is a powerful tool for rest and rejuvenation. It allows you to connect with your body, calm your mind, and support the natural healing processes of your nervous system.
I am excited to share this experience with you and help you feel the benefits of meditation in the safety of your own space & on your own time.
Click HERE to send me a text & let me know your thoughts on this episode!
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Monica (00:00):
Have I mentioned how much I love guided meditation?
If you've been here for a while,I think your answer will be yes.
But if you're new here, I loveguided meditation.
The benefits are widespread andthe effects it has on your
nervous system can be lifechanging.
In this guided meditation today,I want to take you on a journey,
(00:23):
a little bit different than theguided meditation in episode 56,
which is one that will guide youthrough an awareness of your
body and breath.
In this meditation, I'm going totake you on a visual experience
and as you listen to it, it willalso help to calm and regulate
your nervous system.
(00:43):
Guided meditation, also calledyoga nidra, is a powerful tool
for rest and rejuvenation.
It allows you to connect withyour body.
calm your mind and support thenatural healing processes of
your nervous system.
I am excited to share thisexperience with you and help you
feel the benefits of meditationin the safety of your own space
(01:06):
and on your own time.
Welcome to the EssentialConversations for Yoga Teachers
podcast with me.
I'm Monica Bright, and I've beenteaching yoga and running my
yoga business for over a decade.
This is the podcast for you.
If you're a yoga teacher, you'relooking for support.
(01:28):
You love to be in conversationand you're a lifelong student.
In this podcast, I'll share withyou.
My life as a yoga teacher, thelessons I've learned, my process
for building my business andhelpful ideas, tools,
strategies, and systems I useand you can use so that your
(01:49):
business thrives.
We'll cover a diverse range oftopics that will help you
whether you're just starting outor you've got years under your
belt and you want to dive deepand set yourself up for success.
I'm so glad you're here.
Listen, I don't take myself tooseriously, so expect to hear
(02:11):
some laughs along the way.
Now, let's do this.
Together.
Welcome back to the podcast.
I am so pleased to have you herefor another guided meditation.
Remember I told you about myfriend who still listens to the
guided meditation that I senther almost seven years ago.
(02:32):
She's still listening to it.
And through this podcastepisode, I wanted to share
another one for her library andfor yours too.
Today.
I'm in Mexico leading anotheryoga retreat.
I had taken a few years offbecause of the travel and health
related issues that we'veexperienced over the last few
(02:52):
years.
But last year I was itching toget back to international
retreats and so I decided tojump back in.
This retreat is really dear tomy heart.
It sold out in just a couple ofmonths so I've had lots of time
to make it extra special.
Of course, I am teaching guidedmeditation this week.
(03:15):
Actually, nervous systemawareness and regulation
practices are weaved inthroughout the week.
The reason why I love week longretreats is because retreaters
actually have time todownregulate.
For some people that processtakes one, two, maybe three
days, but for others, they don'texperience it until day five.
(03:40):
But when that happens, It'smagical.
And I love to witness it everytime.
All right.
In this meditation, we'llexplore a visual experience and
realize how it can calm andregulate your nervous system.
Guided meditation, also referredto as yoga nidra, is a powerful
practice to help relieve stressand dysregulated nervous
(04:03):
systems.
It can also help to bring youclarity in your life.
which is one of the reasons whyI love it so much.
Meditation helps you connectwith your body, learn to relax
your mind and help support thenatural healing processes of
your nervous system.
So let's begin.
First, find a comfortableposition.
(04:26):
For some, that means lying down,and for others, that means
seated in a chair.
Neither is wrong.
Just find what works for you.
Make sure to situate yourself sothat you feel comfortable and
that you're not effortinganywhere in your body.
Close your eyes and take a deepbreath in, and slowly exhale.
(04:51):
Allow your body to settle intothe surface beneath you.
Feel the weight of your bodysinking into relaxation.
let go of any tension you mightbe holding.
This is your time to rest, toexplore, and to simply be.
(05:12):
Today, we'll embark on a journeyof visualization.
You'll witness your body, leaveit behind for a while and know
that you are safe and supportedthroughout this experience.
Take another deep breath andexhale.
Bring your attention to yourphysical body.
(05:33):
Start with the crown of yourhead.
Notice any sensations there.
Warmth, tingling, or perhapsnothing at all.
That's okay.
Simply observe.
Now move your awareness down toyour forehead, your cheeks, and
your jaw.
(05:54):
If you notice any tension,invite it to soften.
Let your jaw relax.
Your shoulders drop and yourarms feel heavy.
Observe your chest rising andfalling with each breath.
Notice your heartbeat.
(06:16):
Steady and calm.
Bring your attention to yourstomach, your hips, and your
legs.
Feel the connection of your feetor your heels to the ground.
Now imagine that you can stepoutside of your body.
Picture yourself floating justabove, looking down at your
(06:41):
physical form.
See yourself resting peacefully.
You are safe.
You are whole.
Take a deep breath in andexhale.
From this place above your body,begin to drift upward.
Like a feather carried by agentle breeze, you feel light,
(07:06):
free, and unburdened.
As you float, you notice a lushgreen forest below you.
The trees are tall and vibrant,their leaves shimmering in the
sunlight.
You feel yourself slowlydescending.
(07:27):
Landing softly on a narrow pathat the edge of the forest.
Take a moment to ground yourselfhere.
Feel the earth beneath yourfeet.
Notice the cool, fresh airbrushing against your skin.
(07:47):
The scent of pine and earthfills your lungs as you breathe
deeply.
Begin to walk along the path.
With each step, feel yourselfbecoming more present in this
space.
The forest is alive around you.
Birds sing in the distance.
(08:09):
And the leaves rustle in thebreeze.
Sunlight filters through thecanopy, creating patterns of
light and shadow on the ground.
As you walk, feel a sense ofcalm and wonder wash over you.
You are safe here.
This forest is welcoming you,guiding you forward.
(08:33):
Take a deep breath in.
And exhale.
Up ahead you notice the treesbegin to thin.
The path widens and the lightgrows brighter.
You can hear a new sound now,the gentle crash of waves.
(08:53):
Step out of the forest and intoa wide open space.
Before you stretches a vastgolden beach.
The sand is warm beneath yourfeet.
And the ocean sparkles under thelight of the setting sun.
Take a moment to absorb thebeauty around you.
(09:16):
The sky is painted in hues oforange, pink, and purple.
The sun hangs low, casting agolden glow over the water.
The waves roll in and out, theirrhythm steady and soothing.
(09:36):
Walk closer to the water's edge.
Feel the cool, wet sand beneathyour feet.
The ocean breeze carries thescent of salt and freedom.
Find a comfortable spot to siton the sand.
Gaze out at the horizon wherethe ocean meets the sky.
(09:58):
Watch as the sun slowly dipslower, painting the world in its
warm golden light.
Feel the vastness of the oceanbefore you.
It stretches endlessly, areminder of the infinite
possibilities within you.
(10:19):
The waves are constant, yet everchanging, just like life.
Take a deep breath in.
And imagine breathing in theenergy of this place, the calm,
the beauty, the freedom.
As you exhale, release anythingthat no longer serves you.
(10:43):
Fear, doubt, or worry.
Let it dissolve into the ocean,carried away by the waves.
Sit here for a few moments.
Simply being.
You are part of this vast,beautiful universe.
(11:03):
You are connected to everythingaround you.
As the sun dips below thehorizon, know that it's time to
return.
Stand up and take one last lookat the ocean.
Feel gratitude for this moment,for this place, and for
yourself.
(11:24):
Turn and walk back to theforest.
The path is familiar now and youmove through it with ease.
The forest feels peaceful,guiding you back to where you
began.
As you reach the edge of theforest you feel yourself
beginning to rise, floatingupward once more.
(11:46):
The forest grows smaller belowyou and you drift back towards
your physical body.
Gently settle back into yourbody.
Feel the weight of your arms andlegs, the rise and fall of your
chest, wiggle your fingers andtoes, and bring small movements
(12:10):
back into your body.
Take a deep breath in andexhale.
Begin to bring your awarenessback to the present moment.
Notice the sounds around you andthe surface beneath you.
and the air on your skin.
When you're ready, gently openyour eyes.
(12:34):
Take a moment to either lie orsit quietly, carrying the peace
and the beauty of your journeywith you.
You are here.
You are now.
And you are exactly where youneed to be.
I love to teach guidedmeditation and I enjoy listening
(12:57):
to people's experiences of it.
Whether you're a teacher or astudent, you can benefit from
meditation practices.
They're so helpful for you asyou traverse the ups and downs
of life.
We all know that life can bestressful at times, and I assure
you that meditation is one waythat you can regulate your
(13:19):
nervous system, especially whenyou feel as though you're stuck
in fight, flight, or freeze.
Whether this exposes you orreunites you with your
meditation practice, I This ismy gift to you, and if it feels
challenging, that's okay.
At times it feels challenging tofree my mind chatter during
(13:41):
meditation as well.
If you're not already teachingmeditation, consider it.
It's such a beautiful and muchneeded practice.
When you have a layered approachto your teaching and include
various formats such as yin,restorative, and meditation, you
help introduce students tovarious practices of yoga and
(14:06):
help them realize that it's nota workout, but it's a work in.
These types of classes helpstudents find their way to the
practices that will serve thembest.
It's so important for us to havethis conversation so that you
remember that there are so manyopportunities for you in the
teaching world.
(14:27):
You know that my goal is for youto love the yoga teaching life
and allow it to be fulfillingand rewarding.
And as always, it takes somework to get there.
I would love to create moreguided meditations for you.
I've added a link in the shownotes for you to send me a quick
text message about your thoughtson this episode.
(14:47):
I won't know your phone number.
It's just an addition to theplatform I use that allows for
this new and super easy way foryou to communicate with me.
Once you click on it, it willtake you to your messages, but
don't delete the code.
That's how your message will getto me and I would love to know
your thoughts.
Subscribe to the podcast soyou're always in the know when a
(15:09):
new episode drops and share itwith another yoga teacher who
you think would love to be in onthese conversations.
Thank you for helping to spreadthe word about this podcast.
And if you've been taking notesin your journal, as you listen
to these episodes, I'm so gladyou are.
And I'd love to hear about it.
Don't forget to download theebook sequencing for different
(15:32):
injuries.
The link is in the show notesand I promise you it will help
you form a foundation forteaching students with injuries
and it'll be a great resourcefor you to return to again and
again.
Meditation is one tool for youto use with injured students as
they're often in a dysregulatedstate because they're
(15:52):
experiencing pain with theirinjury.
When you download the ebook,you'll be joining my newsletter
that's just for yoga teachers,but I've got more exciting
teachings coming soon.
So I want to tell you all aboutthem.
The link is in the show notesbelow, and I would love for you
to join it so we can always stayconnected.
All right.
(16:13):
I hope you enjoyed thismeditation.
That's it for now.
Bye.
Mhm.
Have I mentioned how much I love guided meditation?
If you've been here for a while,I think your answer will be yes.
But if you're new here, I loveguided meditation.
The benefits are widespread andthe effects it has on your
nervous system can be lifechanging.
In this guided meditation today,I want to take you on a journey,
(00:23):
a little bit different than theguided meditation in episode 56,
which is one that will guide youthrough an awareness of your
body and breath.
In this meditation, I'm going totake you on a visual experience
and as you listen to it, it willalso help to calm and regulate
your nervous system.
(00:43):
Guided meditation, also calledyoga nidra, is a powerful tool
for rest and rejuvenation.
It allows you to connect withyour body.
calm your mind and support thenatural healing processes of
your nervous system.
I am excited to share thisexperience with you and help you
feel the benefits of meditationin the safety of your own space
(01:06):
and on your own time.
Welcome to the EssentialConversations for Yoga Teachers
podcast with me.
I'm Monica Bright, and I've beenteaching yoga and running my
yoga business for over a decade.
This is the podcast for you.
If you're a yoga teacher, you'relooking for support.
(01:28):
You love to be in conversationand you're a lifelong student.
In this podcast, I'll share withyou.
My life as a yoga teacher, thelessons I've learned, my process
for building my business andhelpful ideas, tools,
strategies, and systems I useand you can use so that your
(01:49):
business thrives.
We'll cover a diverse range oftopics that will help you
whether you're just starting outor you've got years under your
belt and you want to dive deepand set yourself up for success.
I'm so glad you're here.
Listen, I don't take myself tooseriously, so expect to hear
(02:11):
some laughs along the way.
Now, let's do this.
Together.
Welcome back to the podcast.
I am so pleased to have you herefor another guided meditation.
Remember I told you about myfriend who still listens to the
guided meditation that I senther almost seven years ago.
(02:32):
She's still listening to it.
And through this podcastepisode, I wanted to share
another one for her library andfor yours too.
Today.
I'm in Mexico leading anotheryoga retreat.
I had taken a few years offbecause of the travel and health
related issues that we'veexperienced over the last few
(02:52):
years.
But last year I was itching toget back to international
retreats and so I decided tojump back in.
This retreat is really dear tomy heart.
It sold out in just a couple ofmonths so I've had lots of time
to make it extra special.
Of course, I am teaching guidedmeditation this week.
(03:15):
Actually, nervous systemawareness and regulation
practices are weaved inthroughout the week.
The reason why I love week longretreats is because retreaters
actually have time todownregulate.
For some people that processtakes one, two, maybe three
days, but for others, they don'texperience it until day five.
(03:40):
But when that happens, It'smagical.
And I love to witness it everytime.
All right.
In this meditation, we'llexplore a visual experience and
realize how it can calm andregulate your nervous system.
Guided meditation, also referredto as yoga nidra, is a powerful
practice to help relieve stressand dysregulated nervous
(04:03):
systems.
It can also help to bring youclarity in your life.
which is one of the reasons whyI love it so much.
Meditation helps you connectwith your body, learn to relax
your mind and help support thenatural healing processes of
your nervous system.
So let's begin.
First, find a comfortableposition.
(04:26):
For some, that means lying down,and for others, that means
seated in a chair.
Neither is wrong.
Just find what works for you.
Make sure to situate yourself sothat you feel comfortable and
that you're not effortinganywhere in your body.
Close your eyes and take a deepbreath in, and slowly exhale.
(04:51):
Allow your body to settle intothe surface beneath you.
Feel the weight of your bodysinking into relaxation.
let go of any tension you mightbe holding.
This is your time to rest, toexplore, and to simply be.
(05:12):
Today, we'll embark on a journeyof visualization.
You'll witness your body, leaveit behind for a while and know
that you are safe and supportedthroughout this experience.
Take another deep breath andexhale.
Bring your attention to yourphysical body.
(05:33):
Start with the crown of yourhead.
Notice any sensations there.
Warmth, tingling, or perhapsnothing at all.
That's okay.
Simply observe.
Now move your awareness down toyour forehead, your cheeks, and
your jaw.
(05:54):
If you notice any tension,invite it to soften.
Let your jaw relax.
Your shoulders drop and yourarms feel heavy.
Observe your chest rising andfalling with each breath.
Notice your heartbeat.
(06:16):
Steady and calm.
Bring your attention to yourstomach, your hips, and your
legs.
Feel the connection of your feetor your heels to the ground.
Now imagine that you can stepoutside of your body.
Picture yourself floating justabove, looking down at your
(06:41):
physical form.
See yourself resting peacefully.
You are safe.
You are whole.
Take a deep breath in andexhale.
From this place above your body,begin to drift upward.
Like a feather carried by agentle breeze, you feel light,
(07:06):
free, and unburdened.
As you float, you notice a lushgreen forest below you.
The trees are tall and vibrant,their leaves shimmering in the
sunlight.
You feel yourself slowlydescending.
(07:27):
Landing softly on a narrow pathat the edge of the forest.
Take a moment to ground yourselfhere.
Feel the earth beneath yourfeet.
Notice the cool, fresh airbrushing against your skin.
(07:47):
The scent of pine and earthfills your lungs as you breathe
deeply.
Begin to walk along the path.
With each step, feel yourselfbecoming more present in this
space.
The forest is alive around you.
Birds sing in the distance.
(08:09):
And the leaves rustle in thebreeze.
Sunlight filters through thecanopy, creating patterns of
light and shadow on the ground.
As you walk, feel a sense ofcalm and wonder wash over you.
You are safe here.
This forest is welcoming you,guiding you forward.
(08:33):
Take a deep breath in.
And exhale.
Up ahead you notice the treesbegin to thin.
The path widens and the lightgrows brighter.
You can hear a new sound now,the gentle crash of waves.
(08:53):
Step out of the forest and intoa wide open space.
Before you stretches a vastgolden beach.
The sand is warm beneath yourfeet.
And the ocean sparkles under thelight of the setting sun.
Take a moment to absorb thebeauty around you.
(09:16):
The sky is painted in hues oforange, pink, and purple.
The sun hangs low, casting agolden glow over the water.
The waves roll in and out, theirrhythm steady and soothing.
(09:36):
Walk closer to the water's edge.
Feel the cool, wet sand beneathyour feet.
The ocean breeze carries thescent of salt and freedom.
Find a comfortable spot to siton the sand.
Gaze out at the horizon wherethe ocean meets the sky.
(09:58):
Watch as the sun slowly dipslower, painting the world in its
warm golden light.
Feel the vastness of the oceanbefore you.
It stretches endlessly, areminder of the infinite
possibilities within you.
(10:19):
The waves are constant, yet everchanging, just like life.
Take a deep breath in.
And imagine breathing in theenergy of this place, the calm,
the beauty, the freedom.
As you exhale, release anythingthat no longer serves you.
(10:43):
Fear, doubt, or worry.
Let it dissolve into the ocean,carried away by the waves.
Sit here for a few moments.
Simply being.
You are part of this vast,beautiful universe.
(11:03):
You are connected to everythingaround you.
As the sun dips below thehorizon, know that it's time to
return.
Stand up and take one last lookat the ocean.
Feel gratitude for this moment,for this place, and for
yourself.
(11:24):
Turn and walk back to theforest.
The path is familiar now and youmove through it with ease.
The forest feels peaceful,guiding you back to where you
began.
As you reach the edge of theforest you feel yourself
beginning to rise, floatingupward once more.
(11:46):
The forest grows smaller belowyou and you drift back towards
your physical body.
Gently settle back into yourbody.
Feel the weight of your arms andlegs, the rise and fall of your
chest, wiggle your fingers andtoes, and bring small movements
(12:10):
back into your body.
Take a deep breath in andexhale.
Begin to bring your awarenessback to the present moment.
Notice the sounds around you andthe surface beneath you.
and the air on your skin.
When you're ready, gently openyour eyes.
(12:34):
Take a moment to either lie orsit quietly, carrying the peace
and the beauty of your journeywith you.
You are here.
You are now.
And you are exactly where youneed to be.
I love to teach guidedmeditation and I enjoy listening
(12:57):
to people's experiences of it.
Whether you're a teacher or astudent, you can benefit from
meditation practices.
They're so helpful for you asyou traverse the ups and downs
of life.
We all know that life can bestressful at times, and I assure
you that meditation is one waythat you can regulate your
(13:19):
nervous system, especially whenyou feel as though you're stuck
in fight, flight, or freeze.
Whether this exposes you orreunites you with your
meditation practice, I This ismy gift to you, and if it feels
challenging, that's okay.
At times it feels challenging tofree my mind chatter during
(13:41):
meditation as well.
If you're not already teachingmeditation, consider it.
It's such a beautiful and muchneeded practice.
When you have a layered approachto your teaching and include
various formats such as yin,restorative, and meditation, you
help introduce students tovarious practices of yoga and
(14:06):
help them realize that it's nota workout, but it's a work in.
These types of classes helpstudents find their way to the
practices that will serve thembest.
It's so important for us to havethis conversation so that you
remember that there are so manyopportunities for you in the
teaching world.
(14:27):
You know that my goal is for youto love the yoga teaching life
and allow it to be fulfillingand rewarding.
And as always, it takes somework to get there.
I would love to create moreguided meditations for you.
I've added a link in the shownotes for you to send me a quick
text message about your thoughtson this episode.
(14:47):
I won't know your phone number.
It's just an addition to theplatform I use that allows for
this new and super easy way foryou to communicate with me.
Once you click on it, it willtake you to your messages, but
don't delete the code.
That's how your message will getto me and I would love to know
your thoughts.
Subscribe to the podcast soyou're always in the know when a
(15:09):
new episode drops and share itwith another yoga teacher who
you think would love to be in onthese conversations.
Thank you for helping to spreadthe word about this podcast.
And if you've been taking notesin your journal, as you listen
to these episodes, I'm so gladyou are.
And I'd love to hear about it.
Don't forget to download theebook sequencing for different
(15:32):
injuries.
The link is in the show notesand I promise you it will help
you form a foundation forteaching students with injuries
and it'll be a great resourcefor you to return to again and
again.
Meditation is one tool for youto use with injured students as
they're often in a dysregulatedstate because they're
(15:52):
experiencing pain with theirinjury.
When you download the ebook,you'll be joining my newsletter
that's just for yoga teachers,but I've got more exciting
teachings coming soon.
So I want to tell you all aboutthem.
The link is in the show notesbelow, and I would love for you
to join it so we can always stayconnected.
All right.
(16:13):
I hope you enjoyed thismeditation.
That's it for now.
Bye.
Mhm.
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