Welcome to this yoga nidra meditation for deep rest and relaxation.
Begin by finding a position where you feel completely supported by Earth's gravity.
Allow yourself to settle,
Sinking deeper into the soft embrace of gravity,
Knowing there's nothing more for you to do,
No effort to hold yourself upright,
Simply being in the present moment as you allow your eyes to gently close,
Drawing your attention inwards,
Embracing your inner vision as you know there's nowhere to be in this moment,
Nothing to do and nowhere to go.
Allow the sound of the rain as it gently falls to guide you into stillness,
Into deep nourishing rest and relaxation.
Begin by imagining you are resting peacefully in a forest,
The air is cool and fresh,
You're resting on soft moss,
The Earth is warm beneath you,
Tall pine trees rise above,
Their leaves sheltering you from the rain,
As you hear the soft rhythm of droplets of rain tapping on the leaves,
Each raindrop is like a whisper from nature,
The scent of rain on the soil,
The scent of pine and cedar fills your lungs as it is grounding you,
You feel completely safe here,
Cradled by nature.
Now bring your awareness to your breath,
Your breath is natural,
Effortless,
Rhythmic,
Feel the belly rise on the inhale and fall on the exhale,
There's no need to control it,
The rain continues to fall,
Soft and rhythmic,
Allow your body to ride the wave of each breath as it comes and goes,
Imagine the breath is coming effortlessly in and out of your heart center and follow my rhythm,
Inhale 2,
3,
4,
Exhale 2,
3,
4,
Inhale 2,
3,
4,
Exhale 2,
3,
4,
Exhale 2,
3,
4,
Inhale 2,
3,
4,
Exhale 2,
3,
4,
And now letting go of the rhythm of the 4,
4 breath,
Return to a breathing rhythm that feels natural to you and begin to call forth your sankalpa,
Your intention for this meditation practice,
Allow it to arise within you,
Your heart's wish,
Something your heart truly needs in this moment,
You may use your own or borrow mine,
I surrender into deep rest,
I surrender into deep rest,
I surrender into deep rest,
Allow this intention to settle into your body like a seed landing in soft soil and fertile ground and now we begin a journey through the nervous system as we bring awareness to one point at a time,
You may imagine this is a massage for your nervous system,
There is no effort,
Just awareness,
Being present,
You may imagine raindrops landing on each body part,
Imagine rain softly falling as we begin with the right hand,
Counting fingers on the right hand,
Down from 5,
4,
3,
2,
1,
The palm of the hand,
Back of the right hand,
Wrist,
Forearm,
Right elbow,
Upper arm,
Right shoulder,
The right side of the chest,
Waist,
Right hip,
Knee,
Ankle,
The sole of the right foot,
The top of the foot,
Counting toes on the right foot,
Down from 5,
4,
3,
2,
1 and now bring your awareness to the left hand,
Counting fingers on the left hand,
Down from 5,
4,
3,
2,
1,
The palm of the left hand,
Back of the hand,
Wrist,
Forearm,
Left elbow,
Upper arm,
Left shoulder,
The left side of the chest,
Waist,
Left hip,
Knee,
Ankle,
The sole of the left foot,
The top of the foot,
Counting toes on the left foot,
Down from 5,
4,
3,
2,
1,
And now bring your awareness to the top of your head,
The back of the head,
The center of your forehead,
Right eye,
Left eye,
The space between the eyes,
Right cheek,
Left cheek,
The tip of the nose,
Inside the right nostril,
Inside the left nostril,
The right ear,
Feel a raindrop,
Touch your earlobe,
The left ear,
Feel another raindrop,
Touch the earlobe,
Witness the space between the ears,
Upper lip,
Lower lip,
The space between your lips,
The tip of your tongue,
The root of your tongue,
The front of your neck,
The back of your neck,
Right shoulder blade,
Left shoulder blade,
The space between the shoulders,
Middle back,
Lower back,
The back of the right leg,
The back of the left leg,
Now feel the entire body all at once,
Completely relaxed,
Held and supported by the cradle of earth's gravity,
Now begin to imagine you are lying peacefully in a forest on a rainy day,
The air is cool and fresh,
You're resting on soft moss,
The earth is warm beneath you,
Tall pine and cedar trees rise above you,
Their leaves are sheltering you,
As the gentle rain begins to fall all around,
You imagine a soft silver raincloud,
And witness warm golden raindrops that begin to fall,
Effortlessly seeking gravity,
Each raindrop lands on your skin and dissolves into pure relaxation,
Witness a raindrop as it lands on your forehead,
Soothing the space between your eyes,
A raindrop lands on your shoulders,
Washing away tension,
Down your arms,
Chest,
Legs,
You are being bathed in peace and relaxation,
Settling deeper into rest and stillness,
Witness as you hear the soft rhythm of raindrops as they fall on the leaves and branches,
Each raindrop is like a whisper from nature,
Notice the scent of the rain on the soil,
The smell of pine and cedar trees as it fills your lungs,
Grounding you in the present moment,
You feel completely safe here,
Protected by nature,
You notice the raindrops feel warm to you,
Soothing,
Cleansing,
Refreshing,
As it washes away overthinking,
Stress and mental clutter,
Leaving behind clarity,
Spaciousness,
Now the rain flows through your heart center,
Loosening anything that feels heavy,
As it creates room for peace and openness,
The rain now flows through your entire body,
Bathed with warm light from the glowing raindrops,
Releasing what no longer serves you,
Every cell in your body is glowing,
Healthy and whole,
Every muscle is softening into relaxation,
There is nothing you need to hold up anymore,
You have complete permission to surrender into this moment,
To rest and melt into gravity,
Allowing yourself to dissolve completely into this rain shower,
As you witness yourself becoming part of the forest and one with the earth,
It will hold this minute of silence,
Free to bathe in the energy of deep relaxation and peace,
It is time now to curl up into sleep,
Allowing the bed to support you,
Feeling completely supported by earth's gravity,
Allowing the rain to merge with your breath,
You and the rain have become one,
There is no separation,
No past,
No future,
Only now,
As the rain is a lullaby,
It helps you to drift off into sleep,
Now letting go of the words,
Letting go of the imagery,
Allowing your body to drift into deep unconscious sleep,
Allowing your mind to soften,
Your breath is slowing,
You are safe to fall asleep now,
It is time to rest,
Cradled by the earth,
As the rain is a natural lullaby,
Wishing you deep relaxation and unconscious sleep,
Namaste and good night
