Beginning this guided relaxation in a comfortable lying down position,
Either on your back,
Your front,
Or your side.
Adjusting your body so that you feel completely supported for going into a deep state of sleep.
Beginning this guided relaxation in a place that is safe for you to enter a deep state of sleep.
Begin to listen to sounds around you.
First begin to notice far away sounds.
Do not try to figure out what is causing the sound.
Simply listen.
Do not label it.
Focus intently to begin to hear very far away sounds.
Now put your awareness on sounds that are very near,
Perhaps within the room or just outside of it.
Again,
Without interpretation,
Just listening.
Soften the whole body.
Allow yourself to sink back into the earth.
Release any expression from your face.
Let your eyes become heavy.
Feel the eyes resting back into your skull.
Relax the jaw,
The tongue and the throat.
With each exhalation feel yourself sinking in a little deeper.
Letting go a little bit more.
Feel your whole body become completely relaxed.
Feel the points of contact of the body and the surface beneath you.
Imagine deep roots growing into the earth from those points of contact.
And make a strong resolve to approach your body,
Breath and mind with kindness,
Compassion and gentleness during this yoga nidra.
Saying to yourself,
Wherever I am,
However I feel is absolutely okay.
I let go of the question of when I will sleep and I follow this guided meditation with curiosity and openness.
Wherever I am,
However I feel is absolutely okay.
I let go of the question of when I will sleep and I follow this guided meditation with curiosity and openness.
Wherever I am,
However I feel is absolutely okay.
I let go of the question of when I will sleep and I follow this guided meditation with curiosity and openness.
Noticing where the body makes contact with the earth beneath you.
Feel the earth rising to support the entire body.
Allowing the body to let go of any tension it might be holding onto.
Bring attention to your inner resource,
Your safe haven of peace and tranquility.
Today inviting you to explore the theme of the fire element.
Fire,
Warmth or heat.
A memory or visualization that creates feelings of being secure,
Peaceful and at ease.
Resting back and being absorbed into the image that arises in your mind.
Without judgment or the need for perfection,
Wherever you land is absolutely perfect.
The felt sense of well-being throughout your body.
What are the sensations within your body?
What are the sights around you?
What are the smells around you?
What are the sounds around you?
What can you reach out and touch?
Images that create feelings of being secure,
Peaceful and at ease.
The felt sense of well-being throughout your body.
You can return to this inner resource at any time,
Day or night,
Throughout your practice of yoga,
Nidra.
Whenever you feel the need to be totally secure and at ease.
Begin to notice the belly as it rises and falls with the breath.
Draw your attention to the natural ingoing and outgoing breath.
Feel the breath moving along the passage between the navel and the throat.
On your inhalation the breath rises from the navel to the throat.
On the exhalation the breath descends from the throat to the navel.
Be completely aware of the breath.
Navel to throat,
Throat to navel.
Let go of any forcing of the breath.
Just awareness.
Follow the rise and fall of your breath from navel to throat and back again.
Follow the rise and fall of your breath.
Following your own body's natural breathing rhythm.
Letting go of forcing.
Just awareness.
Now allow the attention to the breath to fall away.
The body at rest and at ease.
Become aware of the space between your eyebrows.
Putting all of your attention there.
Begin to focus on the dark,
Empty space behind the forehead and peer into it.
Begin to visualize the flame of a candle at the center of your eyebrows in your mind's eye.
Focus intently on this candle,
Studying any colors and shapes that form.
Completely relax and watch this candle.
Letting go of thinking and simply watching with interest and curiosity as the forms and colors of the candle come and go.
Welcome every experience that is now present.
Interweaving your inner resource,
Feeling secure and at ease.
Begin to sense warmth at the center of your body.
As you hold onto this feeling of warmth,
Radiating warmth at the center of your belly.
As I name each part of your body,
Allow your awareness to jump lightly from one part of the body to another.
As you hear me name each part of your body,
Put all of your attention there and follow my voice.
Warmth in the tongue.
Tingling in the lips.
Warmth and tingling in the tongue.
Gentle heat at the back of the throat.
Tingling and sensation of warmth in the walls of the mouth.
The entire mouth,
Jaw.
The entire mouth and jaw is warm,
Tingling sensation.
Give up being involved with thinking,
Instead feeling warmth.
Left ear.
Right ear.
Both ears together.
Left nostril.
Right nostril.
The flow of warm and heated air inside both nostrils.
Left eye.
Right eye.
Both eyes together.
Relaxing the muscles around the eyes.
Allowing both eyes to rest back into your skull.
Your eye is growing heavy.
Letting go of any expression in the eyebrows.
Letting go of any expression in the face.
Consciously softening the muscles around the ears.
Softening the muscles of the scalp.
Without analysing,
Sensing your way.
Warmth radiating throughout your entire head and face.
Warmth growing from the inside.
Left shoulder.
Left upper arm.
Elbow.
Forearm.
Right hand and fingers.
The entire right hand.
The front of the torso.
The back of the torso.
The entire torso warmth radiating.
Left hip.
Left upper leg.
Knee,
Lower leg.
Ankle,
Foot and toes.
The entire left leg.
Right hip.
Right upper leg.
Knee,
Lower leg.
Ankle,
Foot and toes.
The entire right leg.
The front of the body.
Warmth emanating.
The back of the body.
Warmth radiating.
The entire left side of the body.
The entire right side of the body.
Warmth radiating.
Warmth emitting from deep inside the body.
Spreading to the surface.
Expanding,
Beaming and illuminating the entire.
Body.
The entire body a vibrant field of heat.
A vibrant field of energy.
Radiant sensation.
Welcoming all the various sensations that are present throughout the body.
Sensing and welcoming.
Without thinking,
Body at rest and at ease.
Welcoming every experience that is present.
And if helpful,
Return to your inner resource.
Your safe haven of peace and tranquility.
Feeling secure and at ease.
Feel a great sense of peace filling you.
Feel deep bliss rising from within you.
And everything to be just as it is.
Without trying to understand or change anything.
Simply being just as you are.
And everything just as it is.
And if helpful,
Interweave your inner resource.
Your safe haven of peace and tranquility.
Feeling secure and at ease throughout your body.
Held.
Supported.
With kindness,
Compassion and gentleness.
Give yourself the grace to abide in this space of peace and serenity.
That you and only you have created for yourself.
This is your time.
Offering you the invitation to inviting gratitude.
For taking this time for yourself.
