Warm welcome,
It's Nicolina.
Thank you for joining me on this journey of deep relaxation for calm and peaceful sleep.
In this guided meditation,
We'll use the yoga nidra technique of body scan to find a little bit of peace for your mind and body so that you can fall asleep or quickly fall back asleep in case you woke up in the middle of the night.
So in a very peaceful manner,
Take a few moments to create your nest,
Tuck yourself in,
Bring to your mind body and tree smell,
Crisp,
Invigorating and earthy as if you're in a dance,
Evergreen,
Through your nose or through your mouth and once again bring to your mind calm and now we'll do the rotation of consciousness for a full body scan the inside of your right cheek ceiling of the mouth the inside of your left sensations in the upper and bottom lip taking the awareness up to your nose feel the right side tip of your nose back and behind your eyes and sense your forehead and head as a vibrant sphere center between your eyebrows,
Unclenching the jaw swallow the food little toe moving the awareness to your left hip top of the foot big toe second little toe and sensing all of the toes on your left foot awareness along the back side of your legs up towards your buttocks sensing the right glute awareness up your spine slowly vertebrae by vertebrae all the way to the back of the neck and moving the awareness to your left thumb middle finger sensing all of the fingers on your left hand elbow left side of the wig and steering your awareness to your right thumb little finger shoulder sensing the whole right arm whole left arm both of the arms simultaneously enveloping your whole torso with your awareness the entire body allow yourself to drift may your sleep be deep
