Welcome to this Yoga Nidra meditation for deep sleep and relaxation.
Begin by finding a comfortable position as you settle into stillness.
First adjusting any pillows or blankets you need.
As you are ready for sleep,
You have arrived.
It is time to rest.
Adjust any pillows you need for ultimate comfort.
You may pause this meditation if you need to gather some pillows or blankets.
Perhaps gathering a pillow to support your neck or to place under your knees.
Perhaps you use an eye mask to embrace the darkness and your inner vision.
Or if you choose to keep your eyes open,
Notice the beautiful scene before you.
The raindrops are falling,
Creating ripples in the pond as the wildlife celebrates the rain showers.
The thunder is distant and you know you are safe and grounded as you embrace the sounds of rain.
Settle into stillness.
Bring your awareness to your breath coming from your heart center as you inhale and exhale at a 4-4 rhythm.
Inhale 2-3-4.
Exhale 2-3-4.
Inhale 2-3-4.
Exhale 2-3-4.
Inhale 2-3-4.
Exhale 2-3-4.
Inhale 2-3-4.
Exhale 2-3-4.
Now return your breathing to a natural rhythm.
Your breath feels as effortless as the rain coming down,
As it simply follows the pull of gravity.
You too follow gravity as you sink deeper into your mattress.
Embrace the sankalpa for this meditation,
Something relaxing and simple.
I fall asleep naturally,
Confident that I will wake up feeling rested.
I fall asleep naturally,
Confident that I will wake up feeling rested.
And now bring your attention to a rotation of consciousness.
As you breathe in,
Allow each body part to soften as a raindrop in your imagination falls on each body part.
Begin with the top of your head.
Imagine a raindrop landing at the top of your head,
Relaxing the top of your head and the skull,
And the hair,
Front and back.
Imagine the center of your forehead,
A raindrop landing there softly,
Penetrating deeply,
Releasing tension.
Bring awareness to your right eye,
Eyelid,
Eyebrow,
Temple.
Bring awareness to your left eye,
Eyelid,
Eyebrow,
Temple.
Witness a raindrop falling in the space between your eyes,
Softening the brow.
Notice the tip of your nose,
The right nostril,
Left nostril,
The right cheek,
Right ear,
The folds and valleys of the outer ear.
Witness a raindrop falling on your earlobe.
And now bring awareness to your left cheek,
The left ear,
The folds and valleys of the outer ear.
A raindrop falls on the left earlobe.
And witness the space between the ears.
Bring awareness to the tip of your tongue,
The roof of your mouth,
Upper gums and teeth,
Lower gums and teeth.
Softly open your jaw with your tongue resting at the bottom of your mouth.
Lips softly parted as you feel the sensation of a raindrop landing on your tongue.
The entire face feeling relaxed,
Releasing tension.
Imagine a raindrop landing on your neck and the right collarbone,
Upper arm,
Right elbow,
Lower arm.
Feel a raindrop land on the back of your hand,
The center of your right palm.
Counting fingers on your right hand,
Down from five,
Four,
Three,
Two,
One.
And return to a sensation at the base of your neck.
Notice a raindrop lands on your left collarbone,
Upper arm,
Lower arm.
Left elbow,
Lower arm.
Witness a raindrop landing on the back of your left hand,
The center of your palm.
Counting fingers down from five,
Four,
Three,
Two,
One.
Bring your awareness back to the center of your chest as a relaxing raindrop lands on your heart center.
Feel your ribs,
The pelvic bowl,
As you witness a raindrop landing on your right hip,
Thigh,
Knee,
Lower leg.
Feel a raindrop land on the top of your right foot,
The sole of your foot.
Counting toes down from five,
Four,
Three,
Two,
One.
Return your awareness back to your heart center.
Notice your shoulders and back as they settle deep into your mattress,
Feeling heavy.
Feel the lower back relaxing as they bring awareness to your left hip as a raindrop softly falls.
Thigh,
Knee,
Lower leg.
Feel a raindrop land on the top of your left foot and witness the sole of your foot.
Counting toes down from five,
Four,
Three,
Two,
One.
Bring awareness back to the center of your heart as the breath calmly ebbs and flows.
The air in your chest and pelvic bowl effortlessly rising and falling.
Feel the energy of your body,
Head to toe,
Skin to bone.
If you witness any tension,
Bring your awareness to that area as a raindrop lands on that body part and softens.
And now follow my guidance as we do a rotation of consciousness that unites the right side and the left side of your body as you inhale from the right palm,
The breath moves to the heart center,
Follows down the left side of your arm to the raindrop sitting on your left palm and then inhale from your left palm as the breath moves to your heart center and you exhale down the right side of your arm,
Releasing your breath to the raindrop on the right palm and then inhale from the right palm as the breath moves to the heart center and you exhale down the left arm,
Landing in the raindrop sitting in your left palm and then inhale from the left palm,
Bring awareness to your heart center and exhale with the breath landing in your right palm.
Continue this rhythm of breathing on your own as they hold space for silence as you listen to their rain.
And now returning to my guidance,
Notice the sound of your breathing,
An effortless rhythm of breathing,
Releasing all effort,
Simply allowing your awareness to feel the raindrops on your skin,
Imagine the skin becomes porous as it soaks up the revitalizing energy,
Cooling you down.
Imagine all the cells in your body are soaking up the raindrops,
The whole body breathing,
Billions of cells inhaling and exhaling.
Feel the air come in through your nose as it cleanses you,
Flowing effortlessly through your lungs,
Exhaling peace,
Releasing tension.
Feel yourself settle deeper into the mattress,
Heavy arms,
Heavy legs,
Your skull is heavy,
Your eyes sink deeper as they relax into peace and restoration.
If any thoughts arise,
Allow them to dissolve.
Become aware of the sound of the rain and thunder and if thoughts arise,
Allow the rain to wash them away.
Allow the body to continue to relax as if you were already asleep.
You're drifting off into your dreamscape,
Breathing deeply and effortlessly.
If you happen to still be aware of the sound of the rain,
You can listen to the sound of rain and thunder and the relaxing music that follows this meditation.
You may return to your sankalpa,
Your heart's wish for this meditation.
I fall asleep naturally,
Confident that I will wake up feeling rested.
I fall asleep naturally,
Confident that I will wake up feeling rested.
Again,
Tune into the sound of rain and thunder as you drift deeper into unconscious sleep.
Allow this energy of peace to sink deeply into your unconscious mind.
Thank the part of you that showed up for this meditation to bring the energy of freshly fallen rain and nourishing energy to your cells.
This natural energy permeates each cell of your body as the energy of softening and deep relaxation washes over you with the rainfall from the top of your head to the tips of your toes along the right side of your body,
The left side of your body,
The front of your body,
And the back of your body.
Trust deeply in knowing that you are loved,
You are healthy,
You are peaceful,
You are whole.
And know that the light within me sees the light within you.
Namaste and good night.
May you experience the sweetest of dreams.
