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 know that we have begun.
I offer you permission to leave this guided relaxation at any point.
Completing this sleep talk down.
Is not the goal nor is completion key.
You can still reap all the possible benefits of this meditation.
And be aware,
Complete stillness of 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 wellbeing.
Throughout your entire body,
Mind.
Enduring this yoga nidra to fall asleep.
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.
Sounds outside the room that you are in.
Sense within the room.
The sound of breath moving in and out of your nose.
The signs from within your body.
Feel the touch of air on your skin.
The softness of your cheeks.
Smooth out your forehead.
And release any expression from your face.
Let your 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 to meet you.
Allow the dial on your senses to turn down to low.
And feel a veil of fabric envelop your body.
The outside world muffled.
And you're held here,
Carried,
Cradled by my voice.
And the sanctuary of serenity that you are cultivating.
This is your refuge to fall asleep.
And this is your time to rest and restore.
Be aware of the body breathing itself.
Inflow and outflow of the breath through the nostrils.
The chest and belly gently rising and releasing.
The expansion and softening of the ribcage.
Begin alternating sensation from one side of the body to the other side.
Like this.
At the top of each inhalation,
Shift your attention across the midline into the left nostril inside of the body.
Exhaling sense the left nostril inside of the body.
At the top of your next inhale.
Shift your attention across the midline into the right nostril inside of the body.
Exhaling,
Sense the right nostril inside of the body.
At the top of your next inhale,
Shift your attention across the midline into the left nostril inside of the body.
Exhaling sense the left nostril and side of the body.
Going back and forth at your own breathing pace.
From one side of the body to the other.
Shifting your attention on sensation.
From one side of the body to the other.
Saturating alternate sides of the body with the breath.
Letting go of thinking.
Welcoming sensation first in one nostril inside of the body.
Than the other nostril inside of the body.
Now shift your attention into both nostrils and the entire body.
Welcome flows of sensation and energy coming and going throughout the body.
The entire body breathing itself.
Expanding in all directions.
Inwardly.
Outwardly.
Breathing freely,
Fully with ease.
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 analyzing.
Simply welcoming sensation.
Knowing that you have permission.
To leave this guided relaxation.
At any time.
Notice where the body makes contact with the earth beneath 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 earth element.
Turn your attention to a visualization of a place in nature.
A place from memory or from your imagination.
A place in nature 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.
There is no right or wrong answer.
Can you hold this visualization in your mind?
Feel yourself walking through this place in nature.
What lies beneath your feet?
Can you visualize roots growing into the earth?
Each time you make contact with the ground beneath you.
What are the sights around you?
What are the smells around you?
What are the signs around you?
The fragrance of the plants.
The trees.
The earth beneath your feet.
The ripples and flows of air touching your skin.
Enveloping your body.
Perhaps you sense the sound of trickling water.
Cascading water.
Perhaps you sense the signs of birds in the distance.
Waking the world with their song.
Images that create feelings of being secure.
Peaceful and at ease.
The felt sense of well-being throughout your body.
And knowing that you can return to this inner resource at any time,
Day or night.
And throughout this guided relaxation.
Whenever you feel the need to be totally secure.
And ease.
Knowing that you have permission to leave this guided relaxation.
At any time.
Now allow my words to be your words.
As you rotate attention.
Sensing your jaw.
Lips,
Comes.
Bye.
Lower of the mouth.
Ceiling,
Inner walls,
Left.
And right.
HUNG back of the throat.
The entire jaw.
Bye.
And through.
As sensation.
Give up being involved with thinking.
Instead of welcoming sensations.
Just as they are.
Sensation of the left ear.
Right here.
Both ears at the same time as sensation.
Left nostril.
Right nostril.
Sensation of both nostrils.
Left eye.
Eyebrow temple.
Cheekbones.
The entire left eye.
Bright eye.
Eyebrow.
Temple.
Cheekbone.
The entire right eye.
Both eyes at the same time.
Without analysing.
Sensing your way.
Forehead.
Cry.
Back of the head.
Nah.
Sensation along the inner walls of the throat.
Now begin to visualize roots growing into the earth.
Is you bring attention to each part of your body.
Roots growing into the earth.
Where each part of your body makes contact with the earth beneath you.
Left shoulder.
Left upper arm.
Elbow.
Forearm.
Wrist,
Palm and fingers.
The entire left arm.
Right shoulder.
Right up her arm.
Elbow.
4R wrist,
Palm and fingers.
The entire right arm.
Welcoming both arms at the same time.
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.
Side.
Knee,
Shin,
And calf.
Ankle,
Foot and toes.
The entire left leg.
Alert.
Attentive.
Sensing the right hip.
Bye.
Knee,
Shin and calf.
Ankle,
Foot and toes.
The entire right leg.
Welcoming both legs at the same time.
Roots growing deeper into the earth.
Fully supported by the grind beneath you.
Sensing the front of the body.
The back of the body.
Left side.
Right side.
Sensation deep inside the body.
And on the surface.
Welcoming the entire body as sensation.
Radiating in all directions.
Inwardly.
And outwardly.
And welcoming your experience just as it is.
Feelings of the earth underneath you.
Supporting the entire body with stability and security.
Sensations where your body meets the ground.
The sensation of your body growing heavy.
ROLA the physicality and qualities of the earth element.
Roots growing deeper into the earth.
Fully supported by the surface underneath you.
If helpful interweaving your inner resource.
Your safe haven of peace and tranquility.
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.
Interweaving your inner resource.
Feeling secure and at ease.
Throughout your body.
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 invite in gratitude.
For taking this time for yourself.
