Welcome to this yoga nidra meditation that is specifically designed to help you fall asleep.
The ambient sounds of the water and the delta wave frequencies are designed to match the rhythm of a natural ebb and flow of unconscious breathing.
Tune into your breath.
Imagine it is coming from in and out of your heart center at a 4-4 rhythm.
Inhale 2,
3,
4 Exhale 2,
3,
4 Inhale 2,
3,
4 Exhale 2,
3,
4 Allow your breathing to return to its natural rhythm as you attune to your physical body Resting in your yoga nidra nest.
Become comfortable as you allow gravity to support you.
Feeling heavy as you sink deeply into the mattress.
Take this time now to tune out any ambient light.
Perhaps you use an eye mask.
You may reach for a pillow to support your knees and your neck.
Find a blanket that offers you warmth since the body tends to cool down in deep meditation.
Pause the recording if you need to as you ensure you're comfortable and ready to sleep.
Welcome the process of a sankalpa,
Your heart's wish for this meditation,
As you embrace the intention to fall asleep effortlessly,
Naturally,
Whispering to yourself.
I embrace the sensation of falling deeper and deeper into restful sleep.
And now as you bring your attention to your breath again,
Listen to the sound of the water as it ebbs and flows from the shoreline.
Your breathing is effortless,
Nothing to do.
Simply witnessing the ebb and flow as your lungs expand and release.
Allow your hearing to reach for the sensation of hearing the binaural beats of delta wave frequencies in the soothing music.
And now follow my guidance as you engage in a rotation of consciousness,
In a body scan,
Bringing your attention to each point of your body.
There's nothing for you to do,
But simply witness the relaxation that comes from awareness of each body part.
Begin with relaxing your tongue and your jaw.
Notice sensations in your right cheek and the left cheek,
The roof of the mouth,
Upper lip,
Lower lip,
The touch of air at the tip of your nostrils.
As the air flows in and out of your right nostril and left,
Welcoming relaxation as your face softens.
Bring awareness to your right eye,
Eyelid,
Eyebrow,
Temple,
Relaxing all the little muscles behind the eye.
And notice your left eye,
Eyelid,
Eyebrow,
Temple,
Relaxing all the little muscles behind the left eye.
The space between the eyes,
Both eyes heavy,
As you notice you're already drifting into sleep,
Allow your attention to come to the center of your forehead.
As deep relaxation spreads to the scalp and the top of your head,
Notice the hair at the crown of your head.
Allow the energy of deep sleep to spread across your scalp and hair.
As your awareness moves to your right ear,
Listening and receiving the ambient sounds and delta wave frequencies.
And then slowly when you're ready,
Bring your awareness to your left ear.
Again,
Notice each sound of the water and musical frequencies.
You bring your awareness to these and then your awareness dissolves and witness the space between your ears.
Welcome the energy of deep relaxation.
And now bring your awareness back to your forehead and the center of the back of your head.
Witness the space between the forehead and the back of the head.
And notice as your head feels heavy,
As it settles deeper into the pillow,
Allow your awareness to flow downward to your neck and throat.
Sense the flow of air as you breathe in and out.
Bring your awareness to your heart center and the right side of your chest.
The right shoulder,
Upper arm,
Elbow,
Forearm,
Wrist,
The palm of the right hand.
Counting fingers on the right hand down from five,
Four,
Three,
Two,
One.
Notice the space between the fingers.
Witness the space between your fingertips and the fingers.
Noticing where the fingers end and the space around the fingers begins.
And then bring your awareness back to your palm,
The right wrist,
Forearm,
Elbow,
Right shoulder,
Right side of the chest,
And the heart center.
Moving to the left side of the chest,
Left shoulder,
Upper arm,
Elbow,
Forearm,
Palm of the left hand.
Counting fingers down from five,
Four,
Three,
Two,
One.
Notice all five fingertips and witness the space between the fingers.
Bring awareness to the fingertips and the space between the fingertips and the rest of the finger.
And sensing the space where the fingers end and the space around the fingers begins.
As the boundary between the fingers and the space around the fingers dissolves.
And then bring your awareness back to the palm of the left hand,
Wrist,
Forearm,
Elbow,
Shoulder,
Left side of the chest.
And return to the heart center.
Witness the effortless sensation of the air moving through your diaphragm,
Rising and falling,
Ever so subtle.
Witness the belly rising and falling gently with each breath.
A continuous flow and rhythm of breathing as you notice the rise and fall of the belly.
As if you were already asleep and you're breathing on your own without any effort.
And now bring awareness to your right hip,
Upper leg,
Knee,
Lower leg,
Foot.
Counting toes on the right foot down from five,
Four,
Three,
Two,
One.
Witness the space that exists between the toes as you sense the tip of the toes.
And imagine the space between the toes and the space around the toes.
As your awareness of this boundary dissolves.
And then bring your awareness back to the top of the foot,
The sole of the foot,
Right ankle,
Lower leg,
Knee,
Thigh,
Right hip.
Returning to your lower belly and then over to your left hip,
Upper leg,
Knee,
Lower leg.
Feel the left foot.
Counting toes on the left foot down from five,
Four,
Three,
Two,
One.
Witness the space around the toes as you bring your awareness to the outermost boundary of the toes.
And then allow that to dissolve as you bring your awareness back to the top of your foot,
The sole of your left foot,
Ankle.
Lower leg,
Knee,
Upper leg.
Returning to the left hip and your navel,
Pelvic bowl.
Lower back,
Middle back,
Shoulder blades sinking deeper into the mattress.
Bring your awareness to the point where the neck and the spine connect.
The skull settling deeper into the pillow,
Feeling heavy.
The whole head is heavy.
As the eyes sink deeper into relaxation and you notice the rhythm of your breath feels even more effortless.
As you tune to the sound of the water effortlessly laughing against the shoreline,
Welcome this continuous rhythm of breathing.
Imagine you could inhale from your heart center as your back touches the mattress,
Settling deeper into gravity.
Imagine you inhale from your heart center and the breath spreads over your head as you exhale and the energy flows down the body back towards the heart center.
As you inhale,
The breath moves over your head as you exhale and the breath effortlessly flows back to the heart center.
Inhaling the energy of deep relaxation through your heart center as waves of relaxation flow over your head and fall effortlessly down into your heart center.
A circular rhythm of breathing.
No stop or start.
A continuous rhythm of ebb and flow.
And now you become aware that your breathing is effortless as if you were already asleep.
Imagine your whole body is becoming heavier.
Settling deeper into your mattress.
The whole body sinking deeper and deeper into soft support.
Releasing any effort.
Surrendering to the force of gravity.
As you embrace deep unconsciously,
You lose attachment to any of the words.
As you let go of the guidance and trust your body knows what to do.
As you are falling asleep.
May you be happy.
May you be healthy.
May you be loved.
May you be at peace.
Namaste and good night.
Sweet dreams.
