Relax A Busy Mind For Rest And Deep Sleep
This guided meditation will activate your alpha state to set you up for a deep sleep. It can also be used for relaxation during the day and will help revitalize you. It can help turn off a busy mind if you are feeling stressed or worried.
Transcript
This is Marty Brisbane,
The Natural Healer,
With a Yoga Nidra recording to help you relax and rest a busy mind and body.
Make yourself comfortable,
Either lying down or seated,
And ensure you turn off all your electronics to make sure you won't be disturbed.
Once you're comfortable,
Take in a deep breath through your nose.
If you are lying down,
Feel your head heavy on the floor beneath you.
Allow your neck muscles to switch off as you exhale.
Your head is fully supported.
Continue breathing through your nose.
On every exhale,
Allow your body to relax,
Letting go more and more with every exhale.
Inhale,
Exhale,
Relax.
Create an intention for your Yoga Nidra practice.
Something like,
I'm relaxed and easily able to rest.
Or,
I'm free from stress and worry.
Stating something as if it already exists.
Even if you're not sure if it's true right now,
You can say something like,
I'm in the process of becoming free from stress and worry.
Or,
I'm in the process of becoming relaxed and easily able to rest.
By stating this intention,
You're letting the universe know what it is that you want.
So think about your intention now,
Stated in the present tense,
I am.
Or,
I am in the process of.
And then say it two more times.
Now you can let that go.
Allow your mind to switch off.
All you need to do is to focus your attention on my voice.
You are now going to move into a relaxed state where you will transition from conscious to unconscious rest through the practice of Yoga Nidra.
A state that induces alpha brainwaves to allow your body and mind to relax and rest equivalent to a deep sleep.
It will reduce stress in your body and your mind.
If it feels comfortable,
Close your eyes.
Notice all the sounds that you can hear,
Both near and far.
Listen to them without attachment.
Just notice with a neutral feeling about all those sounds.
Now bring your attention to your body.
Notice your position and location in the room where you are.
Focus on my voice.
Your mind may wander,
Or you might drift off to sleep whilst I'm talking,
And that's okay.
When you realize you've drifted off,
Bring your attention back to your breath and to following my voice.
Every time you notice a thought that has entered your awareness,
Don't worry,
That's normal.
Just allow that thought to float on by without attachment,
Without any judgment.
You don't need to get caught up in the story.
Merely observe the thoughts and let them float on by like a leaf on top of a stream or a slow flowing river.
The thoughts just float on down the river.
And even if these thoughts start to trigger emotions within your body,
Allow those emotions to be there.
Notice like a silent observer without judgment.
After a few tries,
You'll be able to breathe into the space where you're feeling the emotion.
And knowing that you're in a safe space,
You can just let the emotion and thought be there,
And after a while it might be released.
Now become aware of your breath.
Just notice how the air is entering your body and then exiting.
Feel the organs and the parts of your body that are affected by your breath.
Just noticing.
Now notice your right thumb.
Let it release and relax.
Notice your first finger,
Your middle finger,
Your ring finger and your little finger.
Let them release and relax.
Bring your attention to the back of your hand,
The palm of your hand.
Let that soften.
Notice your wrist.
Let it go.
Notice your forearm.
Allow it to soften.
Notice your elbow and your elbow crease.
Let them release.
Notice your tricep and your bicep.
Your whole upper arm is relaxed.
Notice your shoulder.
Allow it to melt and soften.
Notice your whole right arm,
From your fingertips to your right shoulder.
Let it all go.
Relax down into the earth.
Bring your attention to your right big toe,
Your second toe,
Your third toe,
Fourth toe and your little toe.
Allow them all to soften and relax.
Bring your attention to the top of your foot and the base of your foot.
Let them ease and relax.
Bring your attention to your heel and your ankle.
Release and relax.
Bring your attention to your lower leg.
Let it soften.
Bring your attention to your kneecap and the back of your knee.
Let them ease.
Let it go.
Bring your attention to your upper leg,
Your thigh,
Your hamstring.
Allow it to all relax.
And notice your hip joint.
Let it release and let go.
Notice your whole leg,
From the tips of your toes to the top of your thigh.
Let it all relax down into the earth.
Let it ease and relax.
Bring your attention to your left thumb.
Let it go.
Bring your attention to your left first finger,
Middle finger,
Ring finger and little finger.
Notice them all relax.
Bring your attention to the back of your hand and the palm of your hand.
Let it go.
Let it release.
Notice your wrist.
Allow it to rest,
Soften.
Bring your attention to your left forearm,
Your left elbow and elbow crease.
Let them release and relax.
Notice your tricep and your bicep.
Your whole upper arm melts and softens.
Bring your attention to your left shoulder.
Release and relax.
Notice your whole left arm,
From your fingertips to your shoulder.
Let it release and melt down into the earth.
Bring your attention to your left big toe,
Your second toe,
Third toe,
Fourth toe and little toe.
They all rest and relax.
Notice the base of your foot and the top of your foot.
Let them go.
Bring your attention to your heel and your ankle.
Let them ease and relax.
Notice your lower leg.
Let it go.
Notice your kneecap and the back of your knee.
Let them melt and soften.
Bring your attention to your upper leg.
Your thigh and your hamstrings.
Let them rest and relax.
Bring your attention to your left hip joint.
Allow it to soften.
Notice your whole left leg,
From the tips of your toes to your thigh.
Let it relax down into the earth.
Notice your left side waist.
Your right side waist.
Let them both release.
Notice your buttocks and your pelvis.
Let them melt.
Let them soften.
Notice your lower belly,
Your mid-belly.
Let them rest.
Let them melt back into the earth beneath.
Notice your chest,
Your mid-chest and upper chest.
Your collarbones.
All release and relax.
Become aware of your lower back.
Let it go.
Your mid-back and your upper back.
Release and soften.
Your shoulder blades relax down into the earth.
Your whole torso,
Front and back is released and relaxed.
Notice your neck,
Your throat.
Let it go.
Bring your attention to your jaw and your chin.
Let them release,
Relax.
Notice your lips and your tongue.
Let them melt and soften.
Notice your cheekbones,
The bridge of your nose,
The tip of your nose.
It's released and relaxed.
Notice your eyebrows,
Your eyelids,
Your eyeballs.
All release,
Relax.
Relax down into the earth.
Notice the lobes of your ears,
Upper ears.
Let them release.
Let them soften.
Your temples and your forehead.
Let them rest and relax.
Notice the top of your head,
The back of your head,
The base of your skull.
Let them soften.
Your whole head is relaxed and released.
Feel your whole body from the tips of your toes to the top of your head.
Feel it relax into the earth.
Your whole body is melting down,
Relaxed and fully supported by Mother Earth.
Your whole body.
Your whole body is melting down.
Let it all release and relax.
Bring your attention back to your breath.
Bring your attention back to your body with your eyes still closed.
Notice where you are in the room.
Notice any sounds inside and outside the room.
Bring your attention back to your physical body.
Start to wiggle your fingers and toes.
If you wish to sleep you can turn off this recording now.
Otherwise you might like to stretch your arms above your head.
And give your whole body a big wake up stretch.
Gently turning your head from one side to another.
And then slowly flutter your eyes open.
You are now ready to continue your day.
This is Marty Brisbane,
The Natural Healer.
Namaste.
