Drifting Into Sleep

In this practice, I guide you into a state of deep rest and sleep.
Inspired by Yoga Nidra, this practice is intended to gently lead you through different layers of consciousness, allowing both mind and body to settle into deep rest.

If you find yourself drifting in and out of sleep during the practice, simply let yourself go.

The meditation will end with soft background music that gradually fades, supporting you as you drift into sleep.

Music by Piotr Witowski from Pixabay.
Image by Decster1 from Pixabay.

Transcript

Good evening, Welcome. In this practice, I'm going to guide you into a state of deep rest and sleep. With this intention, I invite you to find a comfortable lying down position, Making sure you have all you need, Pillow, Blanket, To feel warm and supported. As you settle into your position, I invite you to begin a slow, Deeper breath, Inhaling all that you've experienced today, And exhaling as you release them out with a big sigh. And you may take another one, Slow, Deep breath, Inhaling all that you've experienced today, And exhaling with a deep sigh, Let them go. Take your time to make any last adjustment you may need, So that you feel completely comfortable in this moment. As you settle in, Becoming aware of the space you're in, Any sounds, Noise, Clues, Or far away, Becoming aware of the air at the surface of your skin, Sensing the temperature of the room you're in against your skin, Becoming aware of the air you breathe in, Naturally and consciously, Bringing the attention to the entrance of your nostril, Sensing the slightly cooler air coming in, And the slightly warmer air coming out, Of the contact of your body onto the surface you own, Visualizing the shape of your body in this moment, In complete stillness, Will now bring the awareness to the right foot, The big toe, Second toe, Third toe, Fourth toe, Fifth toe, Aware of the sole of your right foot, Any sensation there, Ankle, Calf, The top of your right leg, The back, The side, And the front, Becoming aware of your whole right leg, From your toes, All the way to your hips, Feeling the weight of your right leg, And let it go, The right side of your hips, The right side of your waist, Right shoulder, Armpit, Elbow, Wrist, The palm of your right hand, Thumb, Index finger, Middle finger, Ring finger, Little finger, Becoming aware of your whole right arm, Feeling its weight, And let it go, Aware of your whole right side of your body, And let it go, Moving your attention to your left foot, Big toe, Second toe, Third toe, Fourth toe, Fifth toe, The sole of your left foot, Your ankle, Calf muscle, Your knee, The top of your left leg, Front, Side, Back, Becoming aware of your whole left leg, From your toes, All the way up to your hips, Visualize its shape, Feel its weight, And let it go, The left side of your hips, Left side of your waist, Left ribcage, Left shoulder, Armpit, Elbow, Wrist, Palm of your left hand, Thumb, Index finger, Middle finger, Ring finger, Little finger, Aware of your left arm, Feel its weight, And let it go, Becoming aware of the whole left side of your body, Bringing back the awareness to your right foot, Your left foot, Your right leg, Your left leg, Bringing both of your legs into your awareness, Feel their weight, Visualize their shape, And let them go, Feel your right arm, Your left arm, Feel both of your arms at the same time, And let them go, Move your awareness to your lower back, If there's any tension remaining there, Let those completely release now, Let the muscle of your lower back completely relax now, The middle part of your spine, All the way up to the top, Noticing the back of your shoulders, Let those completely relax now, Let your shoulders be heavy, Sinking further onto your bed or any other surface you own, Notice the muscle of your neck, Let those completely relax now, Let your head be heavy, Sinking further onto your pillow or any surface it's resting on, Bring your awareness to your jaw, Release your jaw completely now, Bring your awareness to your forehead, Let all the muscle of your forehead relax, Notice all the muscle around your eyes, Let those completely relax now, Your whole body is now completely relaxed, Heavy, Sinking into your bed, And all you have to do is let go, Let go, Just let go.