Welcome to this Yoga Nidra meditation.
This meditation is designed to help relax the body and mind,
And is ideal for right before bed.
Before we begin,
In the event you do fall asleep,
Make sure you have any alarms set that you might need,
And lower the brightness on your device.
Let's begin by settling into a comfortable position,
Ideally lying down flat on your back in Shavasana pose.
Feel free to use any props,
Bolsters,
Blocks,
Blankets,
Or something to cover your eyes.
Whatever you need to allow for maximum relaxation.
Allow your arms to rest easily by your sides,
Palms facing up.
Let your legs fall naturally apart.
Make any final adjustments so your body feels fully supported.
When you're ready,
Gently close your eyes.
There is nothing you need to do,
Nowhere you need to go.
This time is simply for rest.
Begin by taking a slow breath in through the nose,
And a long leisurely exhale through the mouth.
Again,
Inhaling,
Calm.
Exhaling,
The day.
Now allow your breath to find its natural rhythm.
Bring your attention to the surface beneath you.
Notice how your body is held,
Supported,
Carried.
Feel the points of contact.
The back of your head,
Your shoulders,
Your spine,
Your hips,
Your legs,
Your heels.
Let the ground do the work.
You are safe to soften here.
Now gently introduce a sankalpa,
Or an intention for this practice.
A simple phrase stated quietly to yourself.
Something like,
I am deeply at rest,
Or my body knows how to relax.
Or,
Sleep comes easily to me.
Choose just one.
Plant it like a seed,
Without effort,
And without expectation.
We'll begin to move awareness through the body.
You don't need to do anything.
Just listen to the sound of my voice,
And notice.
And if you lose track,
That's okay.
Rejoin us whenever you're ready.
Bring awareness to the right hand,
Thumb,
Index finger,
Middle finger,
Ring finger,
Pinky finger,
The palm of the hand,
The back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Right side of the chest,
Right ribcage,
Right waist,
Right hip,
Right thigh,
Knee,
Lower leg,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
All five toes,
The entire right side of the body,
Heavy and relaxed.
Now shift to the left hand,
Thumb,
Index finger,
Middle finger,
Ring finger,
Pinky finger,
The palm of the hand,
The back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Left side of the chest,
Left ribcage,
Left waist,
Left hip,
Left thigh,
Knee,
Lower leg,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
All five toes,
The entire left side of the body,
Heavy and relaxed.
Bring awareness to the back of the body,
Heels,
Calves,
Backs of the knees,
Thighs,
Hips,
Legs,
Lower back,
Mid back,
Upper back,
Shoulder blades,
Back of the neck,
Back of the head.
Now the front of the body,
Throat,
Chest,
Upper abdomen,
Lower abdomen,
Pelvis,
Front hips,
Legs,
Feet,
The whole body together,
Heavy and relaxed.
Now notice your breath.
No need to change it.
Feel the breath moving gently in and gently out.
As you exhale,
Imagine the body gently melting,
Softer,
More at ease.
Each exhale invites deeper rest.
Begin to notice a heaviness sensation in the body,
As though gravity is gently pulling you downward,
Supported,
Anchored and still.
Now imagine a sense of lightness,
The body floating,
Effortless and spacious.
Heaviness and lightness.
Allow both sensations to pass.
Imagine yourself at the top of a gentle staircase.
Each step leads you deeper into comfort and calm.
With each count,
You move down one step,
Feeling more relaxed than before.
10.
Stepping down.
9.
Softer.
8.
Slower.
7.
6.
Feeling deeply calm.
5.
Halfway down.
4.
3.
Almost there.
2.
1.
Arriving.
At the bottom,
There is a quiet,
Peaceful space.
Safe,
Still and warm.
You can rest here.
Remain here for a few moments.
Thoughts may come and go,
And that's ok.
Each time you notice one,
Let it drift past,
Like a cloud crossing the night sky.
Nothing to hold,
Nothing to solve.
Just rest.
Now,
Gently return to your sankalpa,
Or your intention.
The same phrase you planted earlier.
Repeat it silently,
With ease and trust.
Begin to let go of the practice.
There is nothing left to do.
If sleep comes,
Allow it.
And if wakefulness remains,
Allow that too.
Your body knows exactly what it needs.
Feel the breath.
Soft.
Quiet.
Natural.
Rest here as long as you like.
When you're ready,
Or if sleep has already arrived,
Allow this meditation to fade gently into the background.
Until next time,
Rest well.
