Hello and welcome to Bliss Movement.
This is a yoga nidra practice specifically designed to help to induce sleep and give you a full night's rest if you would like to do this particular meditation before sleep.
It's a really beautiful practice and if you would like to do it at any point throughout the day to get into a really restorative state of mind this is a really beautiful practice for you.
So beginning to settle in here just close your eyes and allow the focus to become internal and soften your gaze as your awareness gently rests within the friendly infinite space behind your closed eyes and then begin to settle into the most comfortable position for your own body.
In this particular meditation we invite the body into a deep restorative sleep and finding Shavasana is optimal however the invitation is open for you to find the most comfortable position laying down anything that allows you to drift into the most beautiful sleep and now feel the body and make all the adjustments you need to to release any tension that you may have.
Give yourself permission in this time to be cocooned in absolute comfort so comfortable that the body can begin to naturally surrender into the support and the safe and protected space that you are in.
And now find the breath.
Find the breath and follow the organic flow in through the nose,
Past the throat,
Heart and down to the tummy opening up here and then as you breathe out follow the breath from the pit of the tummy up past the heart and the throat out of the nose and then just take a few gentle yet wholesome breaths here follow the breath with your awareness feeling your heart opening up as your chest expands.
Notice the body.
Notice how with every steady breath the body becomes even more relaxed.
Notice the body dropping in here.
Surrendering to complete relaxation and support.
Now with every inhale invite in healing universal light.
Universal light is a golden mist healing positive light flowing effortlessly in through the body and filling up the entire body.
As you breathe out send the breath out from every cell in the body out of every pore of the skin and release.
Let go.
Allow this golden mist to cleanse the body and carry out stagnant energy,
Stress,
Anxiety.
Let it go.
All you need to let go is the awareness that you are letting go.
Continuing breathing in healing light breathing out and letting go effortlessly organically just keep breathing breathing and settling into the space.
The body is relaxed.
The bone is relaxed.
Every tiny muscle around your skull relaxes and melts away like honey.
Muscle melts away from bone like honey melting away the body melts into bliss.
Now the awareness is to become focused in the space behind your closed eyes.
Then withdraw back a little here and allow the space before you to expand into the infinite.
Connect with the heart.
The heart is nice and open.
The body is relaxed now.
Keep the awareness behind the closed eyes and invite in your intention for this practice.
Listen for a moment as you connect to the heart and feel an intention begin to settle in.
Set a positive intention for yourself in the present tense.
I invite you for the intention I treat myself with compassion and speak kindly towards myself.
State your intention whatever that is so clearly repeated three times silently to yourself spoken directly from the heart.
Know that you are breathing and you listen to my voice as your guide.
I will now guide you around the body in the rotation of consciousness.
I will name out a part of the body and as I name that repeat it to yourself silently and draw your awareness to the other side.
I invite you to listen to my voice as you guide and I will now guide you around the body in the rotation of consciousness.
I will now guide you around the body in the rotation of consciousness.
And as I name that repeat it to yourself silently and draw your awareness to that part of the body and then allow the awareness to follow my voice nice and effortlessly.
Right hand thumb and envision it from the inside out feeling it from the inside out.
First finger,
Second finger,
Third,
Fourth,
All of the fingers together.
Palm of the right hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Right chest,
Waist,
Hip,
The right thigh,
Knee,
Calf muscle,
Ankle,
The top of the right foot,
Sole of the foot,
Right toes,
One,
Two,
Three,
Four,
And five.
All of the toes together.
Top of the right foot,
Sole of the foot,
Ankle,
Calf muscle,
Knee,
Thigh,
Hip,
Waist,
Chest,
Right shoulder,
Now right shoulder,
Right shoulder,
Right shoulder,
Hip,
Waist,
Chest,
Right shoulder.
Now journey down to the left hand thumb,
First finger,
Finger,
Second finger,
Third,
And fourth.
Palm of the left hand,
Back of the hand,
Wrist,
Lower arm,
Left arm,
Elbow,
Upper arm,
Shoulder,
Left chest,
Waist,
Hip,
Thigh,
Knee,
Calf muscle,
Ankle,
Top of the left foot,
Sole of the foot,
And left toes,
One,
Two,
Three,
Four,
And five.
All of the toes together.
Top of the left foot,
Sole of the foot,
Ankle,
Calf muscle,
Knee,
Thigh,
Calf muscle,
Knee,
Thigh,
Waist,
Hip,
Shoulder,
Middle of the chest,
Go down to the navel,
Pubic bone,
Navel,
Middle of the chest,
Pit of the throat,
Jaw,
Come to the lower lip,
Upper lip,
Both lips together,
Right nostril,
Left nostril,
Both nostrils together,
Bridge of the nose,
Tip of the nose,
Right cheekbone,
Left cheekbone,
And both cheekbones together,
Right eye socket,
Left eye socket,
Both eye sockets together,
Right ear,
Left ear,
And both ears together,
Right eyebrow,
Left eyebrow,
Both eyebrows together,
Come to the crown of the head,
And journey inside of the head down to the roof of the mouth,
Find the top gums,
Top row of teeth,
Top row of teeth,
Bottom gums,
Bottom row of teeth,
And activate the taste in your mouth,
Activate the taste in the mouth,
Taste buds,
The tip of the tongue,
The root of the tongue,
The whole tongue,
The whole mouth,
The whole head,
The whole head,
Both shoulders,
Both arms,
Both hands,
Torso,
Hips,
Both legs,
Both feet,
The whole body,
The whole body,
The whole body laying in complete stillness on the floor,
The whole body,
The whole body,
The whole body laying in complete stillness on the floor,
The whole body,
The whole body,
The whole body,
The whole body laying in complete stillness on the floor,
Body and breath,
Body and breath,
Awareness of the body laying on the floor,
Awareness that you are breathing,
As you start to breathe in,
As you start to breathe in,
Just in and out of the top half of the body,
As you breathe in,
The breath comes in through the nose,
And as you breathe out,
You feel the breath leaving the top half of the body,
Again breathing out of every pore of the skin,
Breathing out of the top half of the body,
And breathing out of every pore of the skin,
Breathing out of every pore of the skin,
Now shift your awareness to the lower half of the body from the hips down,
And begin to breathe in through the nose,
And this time as you breathe out,
Breathing out of every pore of the lower half of the body,
And then shifting the awareness to the left side of the body,
Breathing out of the left side of the body,
And then shifting the awareness to the right side of the body,
Breathing out of the right side of the body with every breath,
And then shifting the awareness to the right side of the body,
Breathing out of the right side of the body with every breath,
Just slow steady breathing,
And then shifting the awareness to the front body,
Nice easy breath in through the nose,
Exhale out of the front body,
And then shifting the awareness to the back body,
Breathing in through the nose,
And then breathing out of every pore of the back body,
And then as you breathe in through the nose,
Awareness of the whole body,
Breathing out of the entire body this time,
Nice deep breath in through the nose,
Breathing out of the entire body,
And then slowly moving up into the left side of the body,
With every breath noticing the body,
Noticing yourself dropping in even deeper,
And then shifting the awareness to heaviness in the body,
Awareness of heaviness in the entire body,
The body is weighted,
The body is heavy,
The body is heavy,
The body is heavy,
And then shifting the awareness now to lightness within the body,
The body has become so light,
Awareness of lightness in the body,
The body is light,
The body is light,
The body is light,
And now shifting your awareness to heat,
Awakening the sensation of heat in the entire body,
The bone is hot,
The skin and flesh,
Muscle,
The entire body is hot,
The body is hot,
The body is hot,
The body is hot,
The body is hot,
And now shifting the awareness to cold in the body,
Awareness of coldness in the body from the bone,
In the pelvis,
Cold runs up the spine up to the nape of the neck and spreads throughout the whole body,
The body is cold,
The body is cold,
The body is cold,
And allowing the awareness of coldness to slip away,
Just draw your awareness to the body,
The body,
Awareness of how peaceful you feel right now,
Completely supported,
Loved,
In a state of bliss,
Awareness of tranquility flowing throughout the entire body,
The waves of tranquility flow throughout the entire body,
Seeping in through the crown of the head,
Seeping in through the crown of the head,
Flowing down the body,
Inside the body,
Tranquility flows and takes over,
And imagine you are laying on a boat out on the ocean,
In a safe,
Protected,
Calm space,
You feel the warmth of the deck underneath your body,
And the body flows with the gentle wave of the ocean,
Just drifting along,
The body is completely relaxed,
And the only motion you feel is the gentle sway from the waves below the boat carrying and rocking you gently and softly,
Slow gentle rocking,
Cradled by the ocean,
Gentle soothing motion,
Gentle soothing motion,
You notice the sky around you,
And all you can see is ocean and the horizon,
The sun is setting on the horizon,
And where the sky and the ocean meet you see a golden hue of orange and red,
Warm red,
Warm orange kisses,
Warm orange un-red,
Warm red,
Warm orange kissing the ocean,
And as you draw your awareness up further into the sky you notice the sky has become dark already,
And above you is a blanket of the most beautiful stars,
Each one glowing with their unique light,
As you see the stars shine you can feel their light falling onto the skin,
The awareness of the sky so peaceful and vast,
A space that's open,
So still yet full of wonder,
You notice a crescent moon in the sky,
The light is a dark indigo color,
And the hue just allows you to become even more relaxed,
Drifting along,
Drifting along,
Completely relaxed,
Protected and at peace,
Drifting along,
Completely relaxed,
Protected and at peace,
Draw your awareness back to the space behind your closed eyes,
And just acknowledge the flickering flame of light within the heart,
Reconnect with the intention that you began this practice with,
And state that again to yourself three times with the absolute faith that it will come to fruition,
Allow the awareness to guide you out of sleep if that's where you wish to come out of,
And if you wish to journey into sleep have most beautiful peaceful restorative sleep,
And may all your dreams come true.
