Welcome to this Yoga Nidra meditation for deep unconscious sleep.
In this modified Yoga Nidra practice,
We set the intention to fall asleep and experience deep unconscious rest.
The guidance in the beginning will include some breath work,
A body scan,
And a guided journey.
And the music and frequencies in the background are designed to help you fall asleep.
The music will follow the meditation to allow you to drift off into a deeper state of unconscious sleep,
Letting go of any attachment to words or guidance.
There is nothing more for you to do.
It is time to rest.
Settling into your bed,
Become comfortable.
Check in and make sure you have all the pillows and blankets you need as you curl up into your Yoga Nidra nest.
And that's all you need to do.
There is nowhere to go.
Nothing to change.
You are exactly where you are meant to be.
This is your time to soften,
To slow down,
Letting go.
Allow yourself to feel cradled by the earth beneath you.
Feel its support,
The quiet strength,
The constant presence of gravity,
And knowing there's nothing more for you to do to hold yourself upright.
Practice a grounding breath at a 4-4 rhythm.
Imagine the heart is breathing for you,
With the inhale and exhale flowing effortlessly in and out of your heart.
Inhale 2,
3,
4.
Exhale 2,
3,
4.
Inhale 2,
3,
4.
Exhale 2,
3,
4.
Return to a natural breathing rhythm that feels right for you.
With every breath,
The body softens a little more.
And now bring your awareness to a Sankalpa for this meditation,
Your heart's wish.
I welcome deep and peaceful sleep.
I welcome deep and peaceful sleep.
And now bring your awareness to your body.
As we do this body scan,
Imagine this is a massage for your nervous system.
Notice each area and invite that body part to soften and rest.
Feel the crown of your head softening.
The forehead smooth and cool.
Eyebrows releasing tension.
Eyelids feeling heavy.
The cheeks and ears softening.
The tongue resting gently at the bottom of your mouth.
Lips softly parted open.
The throat is open and free.
Bring awareness to your neck,
Releasing tension as you settle deeper into your mattress.
Notice the collarbone and shoulders.
Allow them to melt.
Settling down into the mattress.
Relax,
Releasing any weight they carry.
And bring awareness to your right arm,
Elbow,
Lower arm,
Wrist,
Right hand.
Counting fingers on the right hand,
Down from 5,
4,
3,
2,
1.
Notice the right hand growing warm,
Relaxed,
And heavy.
Sinking deeper into the mattress.
Return your awareness to your collarbone and shoulders.
Allow them to melt down into the bed,
Releasing any weight they carry.
Now bring awareness to the left arm.
Allow them to melt down into the bed,
Releasing any weight they carry.
Allow them to melt down into the bed,
Releasing any weight they carry.
Allow them to melt down into the bed,
Releasing any weight they carry.
Allow them to melt down into the bed,
Releasing any weight they carry.
Feel the left hand growing warm,
Relaxed,
And heavy.
Sinking deeper into the mattress.
Return your awareness to the collarbone and shoulders.
Notice your chest and the gentle rise and fall of your breath.
Return to an awareness of your heart center.
Allow it to expand and soften.
Feel the belly as it rises and falls with the breath,
Effortlessly ebbing and flowing.
Soft and free.
Allowing gravity to pull it down into the mattress.
And feel the back body,
The upper back,
Middle back,
Lower back,
Melting downward.
Feeling completely supported by the mattress.
And bring awareness to your pelvis and hips.
Releasing any tension that is held there.
Settling into deep relaxation.
Now bring awareness to your right hip,
Thigh,
Knee,
Lower leg.
Right foot.
Counting toes on your right foot.
Down from 5,
4,
3,
2,
1.
Return awareness to your pelvis and hips.
Letting go of any tension that is held there.
Releasing into deep relaxation.
And bring awareness to your left hip,
Thigh,
Knee,
Lower leg.
Left foot.
Counting toes down from 5,
4,
3,
2,
1.
Scan the left side of your body.
And the right side of your body.
Again,
Scan the left side of your body.
And the right side of the body.
And bring your awareness to the front of your body.
And the back of your body.
Sensing a unified field of sensation.
A sensation of softness moving throughout your whole body.
Head to toe,
Skin to bones.
You are now in a state of deep rest and relaxation.
Feeling heavy,
Supported,
Safe and cradled.
Begin to gently observe the breath again.
Noticing the effortless rhythm.
As you inhale deep relaxation.
Exhale any tension.
One more time,
An inhale that brings deep relaxation to your whole body.
And exhaling tension that remains.
As you inhale and exhale at your own pace.
You may allow the exhale to lengthen naturally.
Soothing the entire nervous system.
As you welcome deeper rest.
Imagine now.
You are walking through a beautiful forest.
On a softly illuminated path at twilight.
Each step you take is gentle and quiet.
The earth beneath you is warm.
Steady.
Welcoming you.
A small stream gurgling softly.
As you follow the sound.
You eventually arrive at a small clearing.
There is a hammock waiting for you.
Gently swaying.
Nestled between two ancient trees.
You climb into the soft cradle of the hammock.
Feeling yourself held.
Gently rocking.
As you are cocooned in warmth.
The sounds of the forest.
Sing to you.
A deep lullaby.
There may be crickets chirping.
You hear the hoot of an owl in the distance.
The stars begin to appear above you.
One by one.
As you gaze up.
You feel your body sinking.
Emerging into the hammock.
Effortlessly cradled.
Safely tucked in.
With each inhale.
And exhale.
The body dissolves into relaxation a little more.
Cradled in stillness.
Welcoming the quiet.
As you drift off into sleep.
Allow yourself to go.
Deeper into unconscious sleep.
Sinking deeper.
Into gravity.
You are safe to rest here.
There is nothing left for you to do.
Simply surrender into the hammock.
That sways with the wind.
Allowing the hammock to rock you deeper.
Drifting deeper into the arms of sleep.
I will hold space and silence.
For you to tune into the ambient sounds.
And soothing rhythms.
That help you drift deeper.
As you return to my guidance.
Allow your body to rest deeply.
The breath has slowed.
The mind is quieting.
You are safe here.
There is nothing left for you to do.
Nowhere to be.
Simply being in this moment.
This sacred stillness.
Feel the gentle weight of your body.
As it is swaying in the hammock.
Your body is held as if you are in a cradle.
Like the earth itself.
Is rocking you gently.
The trees may be whispering.
As they seem to be speaking to you.
You are home now.
You are safe here.
It is time to rest.
With each breath.
Feel yourself letting go.
And release into softness.
Allow any thoughts that may appear.
To simply drift away.
Just as the clouds.
Drift away.
And float across a darkening sky.
You don't need to follow them.
Or know where they are going.
Just allow them to pass.
With no effort.
Only peace and ease.
You may imagine you are near a quiet lake at night.
The water is still and warm.
The stars shimmering above.
Perhaps your breath is ebbing and flowing.
Like the soft lapping sounds of the water.
Against the shoreline.
You are held safely.
In this stillness.
Allow your breath to become slower.
And slower.
No effort.
Barely there.
A trace awareness.
Of your breathing.
And then let that go and drift away.
Like a leaf on the water.
Your arms feel heavy now.
Your legs are melting into the mattress.
The face is soft and calm.
Feel yourself dissolving.
Cooling down.
Like a mist.
Settling onto a meadow.
Like the starlight fading.
As your eyelids grow heavy.
Every part of you.
Is drifting off into deep sleep.
There is no need to try to make it happen.
Sleep is waiting for you.
Just beneath the surface of your awareness.
Imagine now you are gently swaying in the hand.
It is a dynamic.
It is cradling you.
And swaying in rhythm with the sounds of nature.
Allow it to take you.
Into deep unconscious rest.
Knowing you are safe.
Your body and nervous system.
Have received what they need.
Trusting the process and wisdom.
Of yoga nidra.
And your own body.
Effortlessly cradling you.
You are safe.
You are whole.
You are loved.
You are at peace.
As we close this practice of guidance.
Bring your awareness again.
To the sensation of being cradled and rocked.
As the music and nature sounds in the background.
Sing a lullaby to you.
Reassuring you one last time.
You are safe.
You are whole.
You are loved.
You are at peace.
And know that the light within me.
Sees the light within you.
Namaste.
And goodnight.
