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.
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 scalp.
Relax your jaw,
Tongue,
And throat.
With each exhalation feel yourself sinking in a little deeper.
Letting go a little bit more.
Feel your whole body become relaxed.
Feel the points of contact of the body on the surface beneath you.
And imagine deep roots growing into the earth from those points of contact.
Make a strong resolve to approach your body,
Your breath,
And your mind with kindness,
Compassion,
And gentleness during this Yoga Nidra sleep meditation.
Saying to yourself,
Wherever I am,
However I feel is absolutely okay.
I let go of the question of when I will sleep and 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 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 follow this guided meditation with curiosity and openness.
Noticing where the body makes contact with the earth underneath you.
Feel the earth rising up 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 serenity.
Welcoming a place from your memory or from your imagination.
A place that creates feelings of being secure,
Peaceful,
And at ease.
Invite in people or images,
A person,
An animal,
Object,
Or place in nature.
Invite in people or images,
A person,
An animal,
Object,
Or place in nature.
A place or images that creates feelings of being secure,
Serene,
And at ease.
Spacious,
Open,
Timeless,
Perfect,
Familiar.
Unchanging,
Yet fresh and always present.
Rest back into your inner resource.
And know that you can return to this inner resource at any time,
Day or night.
And throughout your practice of yoga and nidra,
Whenever you feel the need to be totally secure and at ease.
Imagine that you are growing very warm from the inside.
More and more internal heat.
Feel your temperature rising higher and higher.
Sweat beginning to slide off the body.
Now,
Visualize that you are growing cool.
Beginning to feel coolness rising within.
Starting to shiver as you grow colder and colder.
Imagine you are becoming more and more light and weightless with each exhale.
Feel yourself becoming empty,
Full of air and light.
Experience the sensation of lifting away from the earth.
Feel yourself floating a few inches off the earth.
Imagine your body is growing heavy.
With each exhalation grow heavier.
Feel yourself sinking more and more deeply into the earth.
Imagine your body is made of stone.
Feel the density and weight as you keep growing heavier and heavier.
And if helpful,
Interweave your inner resource.
Begin to notice the belly as it rises and falls with the breath.
Notice the circular pattern of the breath with your full awareness.
As you inhale,
Begin to notice the subtle sensation in the nostrils.
As you breathe,
Notice which nostril is more dominant right now.
Let your body breathe itself.
The natural ebb and flow of your breath.
The waves.
Like the rhythm of the waves returning again and again to shore.
After your inhalation,
Notice the space before you exhale and dive into that space after each inhalation.
Without forcing or changing the breath,
The body breathing itself.
After your exhalation,
Notice the space before you inhale and dive into that space after every exhalation.
Without forcing or changing the breath,
The body breathing itself.
Watch all four parts of the breath with equal attention and interest.
Paying full attention.
Now allow the attention to the four parts of 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.
Noticing any shapes or colours that form.
Completely relax and watch this internal screen for anything that arises.
Letting go of thinking.
Simply watching with interest and curiosity as forms and colours come and go.
Welcome every experience that is now present.
Interweaving your inner resource.
Feeling secure and at ease.
Now as I name each part of your body allow your awareness to jump lightly from one part of the body to the other.
As you hear me name each part of your body put all of your attention there for a moment and follow my voice as if my words were your words.
Right side of the body the palm of your right hand thumb index finger middle finger ring finger pinky wrist shoulder the whole right arm right foot right big toe second toe third toe fourth toe little toe ankle shin hip the whole right leg left side of the body the palm of your left hand thumb index finger middle finger ring finger pinky finger wrist the forearm upper arm shoulder the whole left arm the left foot the left big toe second toe third toe fourth toe little toe ankle shin hip the whole left leg front of the torso pelvis waist lower belly upper abdomen chest throat chin mouth nose right nostril left nostril right cheek left cheek right ear left ear right eye left eye right eyebrow left eyebrow forehead the point between the eyebrows the top of the head the whole torso and head together back body right side the back of the hand on the surface beneath you thumb index finger middle finger ring finger pinky finger wrist forearm upper arm shoulder blades the whole right arm back body left side the back of the hand on the surface beneath you the thumb index finger middle finger ring finger pinky finger wrist forearm upper arm shoulder blades the whole left arm right leg heel calf muscle back of the thigh the right buttock the whole right leg left leg the heel calf muscle back of the thigh the left buttock the whole left leg torso the right buttock the left buttock the lower back the upper back the back of the neck the back of the head the whole torso and head together whole back body together the whole body the whole body the whole body the whole body together 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,
Returning to your inner resource your safe haven of peace and tranquility feeling secure and at ease 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 returning to your inner resource feeling secure and at ease 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 and offering you the invitation to inviting gratitude for taking this time for yourself
