Welcome to this Yoga Nidra meditation for deep rest and relaxation.
This guidance is for the middle of the night,
Incorporating techniques that help induce a deep state of sleep.
So these techniques will differ from Yoga Nidra non-sleep deep rest practices with trace awareness.
In this quiet night,
You might surrender to the process of deep unconscious sleep.
It is time to rest and let go of the day.
You don't need to change anything.
If sleep comes,
It comes.
And if it doesn't,
That's okay too.
This practice works whether you sleep or simply rest.
You are always in charge as you listen closely.
Allow your body to settle in whatever way feels most comfortable to you right now,
Supported by the mattress beneath you.
If you need more time to get comfortable,
You may pause this meditation,
Reaching for a pillow for under your knees.
You may choose to use an extra blanket and do whatever you need to settle into your Yoga Nidra nest.
If at any point you feel uncomfortable,
You're welcome to shift and get into a position that allows you to relax and surrender.
And then once you are in your Yoga Nidra nest,
Feeling cocooned by the support,
You can let go,
Allowing Earth's gravity to support you.
We'll begin with a gentle breathing rhythm.
If at any point the breathing feels uncomfortable,
You're welcome to return to your natural breathing rhythm.
So first,
Notice your breath,
Just as it is.
If it feels okay,
You might try the rhythm of a 4-4 breath.
There's no need to breathe too deeply.
Even a subtle breath is enough.
So now,
Let's begin with the inhale.
Inhale,
1,
2,
3,
4.
Exhale,
1,
2,
3,
4.
Inhale,
1,
2,
3,
4.
Exhale,
1,
2,
3,
4.
Inhale,
1,
2,
3,
4.
Exhale,
1,
2,
3,
4.
Imagine the inhale as the fire slowly brightens.
And with the exhale,
The fire settles into glowing embers.
Again,
As you naturally inhale,
Letting go of the counting,
Imagine the fire is brightening with the inhale.
And with the exhale,
The fire settles into glowing embers,
Using your lungs as natural bellows.
The inhale brightening the fire.
The exhale calming the fire as it settles into glowing embers.
And now,
Allow the rhythm of your breathing to return to a natural pattern.
Listen to the sounds with your ears of the crackling fire and the crickets outside.
It is nighttime.
The outside world is quiet.
You are resting indoors,
Warm and protected.
In front of you,
A fireplace is glowing.
A sense of warmth in the color of the fire.
The sound of the fire crackling softly reassures you of its steady presence.
Through a slightly open window,
You may notice the sound of crickets.
They sing to their own rhythm,
Unconcerned about the activity of the day.
Nothing is expected of you right now.
This moment is just for you,
Just as you are.
You may imagine the warmth from the fire gently spreads throughout your whole body.
With each inhale.
With each exhale.
Release anything that doesn't need to be held on to.
As it softens at its own pace.
There's no right or wrong way to relax.
Your body knows what to do to feel safe.
And now,
We'll begin to bring awareness throughout the whole body.
Imagine this is a massage for your nervous system.
Begin with the feet.
Simply noticing sensations.
Warmth.
Heaviness.
Relaxation.
Whatever you notice is okay.
Bring awareness to the legs.
As they become heavy.
Supported by the bed.
Resting deeply.
The hips and pelvis are invited to soften.
The belly is free to rise and fall naturally,
Without effort.
The chest and heart area feels warm as you rest your attention here softly.
The shoulders may gently drop away from the ears.
The arms and hands are resting.
Fingers loose.
Nothing to hold.
The neck and jaw and the rest of your face are invited to soften.
The space between the ears is quiet.
Notice your eyes and forehead feeling cool and quiet.
You may now allow the sounds to be your anchor.
Witness the soft crackle of the fire.
The steady rhythm of the crickets outside.
You don't need to analyze them.
Or focus too much.
They can simply exist in the background.
As they keep you company on this quiet night.
If your mind wanders.
That's not a problem to fix.
You can always bring your awareness back to a sound.
A physical sensation.
Or the breath.
Your body is allowed to take the night one moment at a time.
One sound at a time.
It is time now to embrace a heart's wish.
Or a sankalpa.
Something simple.
To offer yourself a little praise.
For resting and allowing this time to be at peace.
I am safe enough right now.
I can rest without trying.
I am safe enough right now.
I can rest without trying.
I am safe enough right now.
I can rest without trying.
Allow the words to land lightly.
Or they may simply drift away.
There is nothing left for your conscious awareness to do.
You may drift into sleep.
Or remain in a state of deep rest as you listen to the fire and the night sounds.
Know that you are held in this safe space.
And you can stay here for as long as you like.
And now let's return to an awareness of your body.
Bring your attention to the top of your head.
Your forehead.
The space between the eyes.
Right eye.
Eyebrow.
Eyelid.
Temple.
The left eye.
Eyebrow.
Eyelid.
Temple.
The tip of your nose.
Right nostril.
Left nostril.
Upper lip.
Lower lip.
The tip of your tongue.
The right cheek.
The space where your ear touches your cheek.
The earlobe.
And the inner ear.
The folds and valleys of your outer ear.
And now bring awareness to your left cheek.
And the space where your ear touches your cheek.
The earlobe.
And inner ear.
The folds and valleys of the outer ear.
Bring attention to your collarbone.
The right shoulder.
Upper arm.
Elbow.
Lower arm.
The right wrist.
Counting fingers on the right hand.
Down from five.
Four.
Three.
Two.
One.
And bring awareness back to your collarbone.
The left shoulder.
Upper arm.
Elbow.
Lower arm.
The left wrist.
Counting fingers on your left hand.
Down from five.
Four.
Three.
Two.
One.
Return your awareness to your collarbone.
Notice how the warmth spreads throughout your upper torso.
And your back.
Sinking deeper in the mattress.
Trace the warmth from your upper back.
Down to your middle back.
Lower back.
And hips.
Settling deeper into gravity.
Return your awareness to your pelvis.
As the breath enters your lower abdomen.
And notice your right hip.
Thigh.
Knee.
Lower leg.
Right ankle.
Counting toes on your right foot.
Down from five.
Four.
Three.
Two.
One.
Bring your awareness back to your pelvic bowl.
And then your left hip.
Thigh.
Knee.
Lower leg.
Left ankle.
As you count the toes on your left foot.
Down from five.
Four.
Three.
Two.
One.
And now scan your body from head to toe.
Skin to bones.
As you notice you're feeling heavier.
And warm.
Softening.
And letting go.
Bring your awareness back to your breath.
As you notice it is gently ebbing and flowing.
Like the bellows stoking the fire.
To keep you warm.
And regulated.
And returning to your heart's wish.
Remember.
Remember.
I am safe enough right now.
I can rest without trying.
I am safe enough.
Right now.
I can rest without trying.
And now two minutes of no words.
And bring your attention to the sound of the crackling fire.
And the beautiful sounds of nature outside.
Remember.
There is nothing left to do.
It is safe to drift into sleep.
Or remain peacefully resting.
As you listen to the fire.
And nature's symphony at night.
You are held.
You are safe.
And you can stay here for as long as you like.
The sounds of the night will continue in the background.
As you settle deeper into gravity.
Knowing there is nothing left for you to do right now.
There is no breath to change.
No body part to relax.
No place to arrive.
You can let the words come and go.
Like sparks from the fire that go up the chimney.
Appearing for a moment.
And then simply fading.
If sleep has come.
You don't need to witness it happening.
And if you are still awake.
Know that you are deeply resting.
The body can rest even when the mind wanders.
And the mind can wander if it chooses to.
Without needing to be followed.
Just like the embers.
Effortlessly drift up the chimney.
The warm fire continues to burn steadily.
Not too bright.
Not too dim.
Just enough.
The crickets continue with their gentle rhythm.
Reminding you that the night is safe.
And there is nothing more to do.
Nowhere to go.
You give yourself permission.
To drift off to sleep.
For deeper relaxation.
Comfortably held in your yoga nidra nest.
Each breath happening on its own.
Each moment passing on its own.
The night is long.
And there is time.
Allow the fire to keep watch for you.
Trust the sounds that stand guard over you.
Your only job is simply to exist.
And relax into deeper rest.
And relaxation.
As the warmth remains.
And the night holds you.
I wish you good night.
May you have the sweetest of dreams.
May you be happy.
May you be healthy.
May you be loved.
May you be whole.
Namaste.
And good night.
