Discover your inspiration to follow your heart's desire with this 10 minute guided meditation to manifest your dreams. Learn more about doces massage + yoga at www.docesmassageandyoga.com Intro/Outro: 1 Wolf, 2 Wolf, 3 Wolf, 4 by Carbon Leaf Listen on Spotify https://open.spotify.com/album/4tiGlEhSoS5tarnhxAzTqa?si=XPnbRjUXSuqA6ukgwqs8Hw Guided meditation written by Jason Stephenson https://www.zenroyaltyfree.com

Stacey Doces, LMT, RYT doces massage + yoga https://www.docesmassageandyoga.com/ Join me in this 30 minute gentle flow to help calm and relax the nervous system followed by 30 minute Yoga Nidra to find relaxation and calm. Be sure to listen to your body and always stay within your range of motion. If you need to adjust, add more supports, or move out of a position at anytime, please do what is best for you in that moment regardless of the instructions I am giving. **SUGGESTED PROPS** 2 pillows 2 yoga blocks 1 or 2 blankets 1 eye covering 1 yoga mat or soft and supported surface **YOGA NIDRA** Yoga Nidra practice begins at 27:15 The audio only version of the Yoga Nidra portion can be found here: https://docesmassageandyoga.podbean.com/e/yoga-nidra-for-relaxation-and-calm/ Yoga Nidra (or Yogic Sleep) is the practice of finding rest in the space between wakefulness and sleep. It allows your mind to be alert while your body is in a deep state of relaxation. Yoga Nidra is practiced laying down in a comfortable position while being guided through a meditation. This Yoga Nidra meditation includes a full body scan. Although it is the goal of Yoga Nidra to stay awake throughout the practice, it is also likely that you will experience sleep while practicing. Don't worry! Even if you fall asleep, your subconscious mind still hears the meditation and you will benefit from the practice. With time and practice, you will be able to stay awake and alert. Be gentle with yourself. DISCLAIMER: Yoga Nidra is not suggested for anyone experiencing dissociative mental illness such as schizophrenia. If you have questions about whether Yoga Nidra is right for you, please contact your health care provider before practicing. **MUSIC** If you would like to listen to music during this practice, try this playlist with music by Fred Westra. https://open.spotify.com/playlist/6CVG0PZZH6HCzA684DrIaT?si=f1e2a71b4b2e492e Helpful Hint: You can listen to this playlist on YouTube by clicking on the link at the start of the video. A new tab will open with the playlist. Be sure to control the volume in each tab by clicking on the slide button next to the volume icon on the bottom of each video. Music Intro: 1 Wolf, 1 Wolf, 3 Wolf, 4 by Carbon Leaf Listen to this song and more on Spotify https://open.spotify.com/artist/4bofI6U62c9ZvTOrORFVwc

Free your feet from pain and fatigue with this simple self care routine that focuses on your lower legs with breathwork, gentle range of motion, and long hold stretches. Props needed: + Chair + Massage Ball, tennis ball, or racquet ball + Half foam roller or a rolled up towel + An open wall Please consult your health care professional before beginning any new exercise routine. If you experience any pain or discomfort during this video, stop and readjust or opt out of the movement.