Yoga Nidra to Fall Asleep.
Today's guided meditation is designed to improve the quality of your sleep and to help you fall asleep.
You can listen to this guided meditation if you have woken in the middle of the night and you would like to fall back asleep.
Welcome,
My name is Ilsa.
I am your guide and this is your safe haven of peace and tranquility.
During this guided relaxation to help you fall asleep,
I will guide you through Yoga Nidra meditation techniques and I do not guide you out of the practice so you can fall asleep.
These Yoga Nidra techniques are an inner resource practice,
Breath work and body sensing.
Now let's land in this safe haven of peace and tranquility.
Take a few moments to arrive in a comfortable lying down position.
You might turn the lights off or down low.
You might open a window to invite coolness into the room.
You might curl up underneath your cosy covers.
Make any adjustments to your space to help you commence a deeply restful and rejuvenating sleep.
Beginning this guided relaxation in a comfortable lying down position,
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.
And now that we have begun,
I offer you permission to leave this guided relaxation at any point.
Completing this sleep meditation is not the goal nor is completion key for you to reap all the possible benefits of this meditation.
Be aware,
Complete stillness if the body is not essential.
If you feel compelled to move at any point,
Make any adjustments to cultivate ease and well-being within your entire body and mind.
If you could be 5 or 10% more comfortable,
Make any adjustments to bring ease and well-being throughout your entire body and mind.
During this yoga nidra to fall asleep fast,
You are held and supported in this safe haven of peace and tranquility.
I will be your guide and you are your own best teacher.
Be aware that resting is a skill,
Sleep is a muscle to build and this is your space to practice this skill.
Bring attention to your senses,
Allowing each perception to come to you.
Signs outside the room that you are in,
Signs within the room.
The sound of breath moving in and out of your nose.
The sounds from within your body.
Feel the touch of air on your skin.
The softness of your cheeks.
Smooth out your forehead.
Release any expression from your face.
Let the eyes rest back into your skull.
Let go of any holding in the hands.
Feel the sensation of where your body touches the earth beneath you.
The earth rising up,
Supporting your entire body.
Allow the dial on your senses to turn down to low.
Feel a veil of fabric envelop your body.
The outside world muffled.
You are held here,
Carried,
Cradled by my voice in the sanctuary of serenity that we are cultivating together.
This is your refuge to fall asleep.
This is your time to rest and restore.
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 tranquility.
Today inviting you to explore the theme of the water element.
Turn your attention to a visualization of water.
From a memory or from your imagination.
A visualization that nurtures feelings of being secure,
Peaceful and at ease.
Letting go.
Diving into the image that arises in your mind.
Without judgment or the need for perfection.
There is no right or wrong answer.
Can you hold this visualization in your mind?
Water flowing and rippling.
The natural rhythms.
The ebb and flow of water navigating,
Sailing and anchoring you.
Can you visualize the sights around you?
The smells around you?
The sounds around you?
Sparkling,
Glassy and glistening water.
The fragrance of fresh and pure water.
The rich swell of salty sea water.
Perhaps you sense the sound of trickling water.
The sounds of crashing and surging tidal water.
The momentum and energy of cascading water.
Images that nurture feelings of being secure,
Peaceful and at ease.
The felt sense of well-being throughout your body.
Know that you can return to this inner resource at any time,
Day or night,
And throughout your practice of Yoga Nidra.
Whenever you feel the need to be totally secure and at ease.
Knowing that you can leave this guided relaxation at any time.
Now allow my words to be your words as you rotate attention throughout your body.
Sensing your jaw,
Lips,
Teeth,
Gums,
Floor of the mouth,
Ceiling,
Inner walls left and right.
Back of the throat,
The entire jaw,
Mouth and throat as sensation.
Give up being involved with thinking.
Instead welcoming sensations just as they are.
Sensation of the left ear,
Right ear,
Both ears at the same time as sensation.
Left nostril,
Right nostril.
Sensation of both nostrils.
Simply sensing,
Letting go of visualising.
Left eye,
Eyebrow,
Temple,
Cheekbone.
The entire left eye.
Right eye,
Eyebrow,
Temple,
Cheekbone.
The entire right eye.
Both eyes at the same time.
Without analysing,
Sensing your way.
Forehead,
Crown,
Back of the head,
Neck.
Sensation along the inner walls of the throat.
Left shoulder,
Left upper arm.
Elbow,
Forearm,
Wrist,
Palm and fingers.
The entire left arm.
Right shoulder,
Right upper arm.
Elbow,
Forearm,
Wrist,
Palm and fingers.
The entire right arm.
Welcoming both arms at the same time.
The waves of sensation flowing,
Rippling.
The ebb and flow.
The natural rhythms of the water element.
Upper chest and back.
Mid chest and back.
Belly and lower back.
Ceiling and floor of the pelvis sacrum.
Letting go of thinking.
The entire torso alive.
Breathing itself.
Left hip,
Thigh,
Knee,
Shin and calf.
Ankle,
Foot and toes.
The entire left leg.
Right hip,
Thigh,
Knee,
Shin and calf.
Ankle,
Foot and toes.
The entire right leg.
Welcoming both legs at the same time.
The waves of sensation flowing,
Rippling.
The ebb and flow.
Sensing the front of your body.
The back of the body.
Left side.
Right side.
Sensation deep inside the body.
On the surface.
Welcoming the entire body as waves of sensation.
Rippling and flowing in all directions.
Inwardly and outwardly.
Welcoming your experience just as it is.
While interweaving your inner resource of peace and tranquility.
Feeling secure and at ease.
Sensing the front of the body.
The back of the body.
The left side.
The right side.
Sensation deep inside the body.
On the surface.
Welcoming the entire body as vibrant sensation.
Radiating in all directions.
Inwardly and outwardly.
And if helpful,
Interweave your inner resource.
Your safe haven of peace and tranquility.
The front of the body.
The back of the body.
The left side.
The right side.
Sensation deep inside the body.
On the surface.
Welcoming the entire body as vibrant sensation.
Radiating in all directions.
Inwardly and outwardly.
If helpful,
Interweave your inner resource.
Knowing that you can leave this guided relaxation at any time that you'd like.
Now sense the body breathing itself.
The natural flow of breath entering and leaving.
The inflow and outflow of the breath through the nostrils.
The chest and belly gently rising and releasing.
The expansion and softening of the ribcage.
Breathing fully and freely with ease.
And as you breathe,
Begin to visualize the breath as a circle.
Inhaling to draw a line halfway around the circle.
Exhaling to draw a line along the other half of the circle.
Inhaling from 12 o'clock to 6 o'clock.
Exhaling from 6 o'clock to midnight.
You can even imagine the color of the circle.
The texture of the circle.
Is the circle flat or is it three dimensional?
Inhaling to draw a line halfway around the circle.
Exhaling to draw a line along the other half of the circle.
Inhaling from 12 o'clock to 6 o'clock.
Exhaling from 6 o'clock to midnight.
Continuing with your body's own natural breathing rhythm.
Body breathing itself.
Now letting go of any conscious attention to the breath.
And simply allow the body to breathe itself.
The natural flow of breath entering and leaving the body.
The entire body breathing itself.
Expanding in all directions.
Inwardly and outwardly.
Breathing freely,
Fully with ease.
The entire body.
One circular flow of breath.
Softly and lightly attentive to all that is now present.
Letting go of thinking.
Simply resting.
Staying with the flows of energy and sensation that are present.
As the body breathes itself.
Not analysing.
Simply welcoming sensation.
You can leave this guided relaxation at any time.
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.
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.
Have created for yourself.
This is your time.
Offering you the invitation to invite in gratitude.
For taking this time for yourself.
